Adaptogens for Stress and Anxiety: A Look at Ashwagandha, Rhodiola, and Holy Basil

Adaptogens are certain herbal compounds that have been part of scientific research for their therapeutic properties. Adaptogenic products such as teas, tinctures, powders, and functional foods are experiencing growing demand for mental health support.

How do different herbal extracts work toward maintaining emotional stability and stimulating resilience against various stressors? Here, gain insight into these mechanisms while exploring the profiles of three key adaptogens, Ashwagandha, Rhodiola, and Holy Basil.

Growing Stress Cases and the Shift Toward Adaptogens

The prevalence of emotional distress has continued to accelerate since 2008. There has been a rapid increase in psychological distress globally, particularly among young individuals.

Unhealthy lifestyles, poor work-life balance, sedentary behavior, and excessive digital usage are major contributors to this growing ratio. While stress-relieving medications can be effective, they often come with side effects such as:

• Dizziness 

• Lethargy

• Low Morale

• Memory issues

• Poor focus

Many people are seeking natural approaches to address psychological challenges. Thus, safer alternatives such as plant medicines, particularly adaptogens, are a need of the hour.

How do Adaptogenic Herbs Work for Mental Health?

Adaptogen use leads to stress protection by making you less sensitive to various stressors. Once exposed to any stressor, our body goes through three stages: the alarm phase, the stage of resistance, and, finally, the stage of exhaustion.

Shift from Homeostasis to Heterostasis

Our body transitions from homeostasis, in which molecular events remain balanced, to heterostasis, characterized by temporary cellular instability and adaptability to new factors. 

Without adaptogens, the body's defense mechanisms are activated to combat the stressor, entering a phase of exhaustion, resulting in reduced performance and increased fatigue. 

Control of Stress Responses

Adaptogens help sustain body performance by minimizing instability (heterostasis) in response to environmental challenges. From a lack of homeostasis to the body shifting into a new state of balance, adaptogenic compounds help the body attain normalized physiological processes.

Top Science-backed Adaptogens for Stress and Anxiety

Have a look at the top three adaptogenic herbs, helping towards emotional regulation and mental stability:

Ashwagandha and Its Potential Benefits

1.   Normal Physiological Functions

Ashwagandha is beneficial for both chronic and acute stress symptoms. According to a study, individuals receiving 250 mg and 600 mg of ashwagandha experienced reduced cortisol levels and overall perceived stress. 

Its use helps the body adapt to new circumstances by supporting normalized physiological functions, including breathing and heart rate regulation.

2.   Better Sleep Hygiene

Ashwagandha’s regular use has been shown to enhance sleep quality in such individuals. The improved sleep hygiene directly affects stress levels while helping build mental resilience.

3.   Protection for Brain Health

Ashwagandha offers a comprehensive approach for mental health, safeguarding the mind against potential mental health challenges:

• Offering neuroprotective benefits against neurodegenerative disorders such as multiple sclerosis, Alzheimer’s disease, and Huntington’s disease.

• Individuals experiencing mild cognitive issues can benefit from improvements in thinking ability, decision-making capacity, and overall cognitive function with its use.

Rhodiola and Its Potential Benefits

Rhodiola rosea is another well-known adaptogenic herb that has been used since ancient times. Either for stress relief and enhanced athletic performance, its use for upto 6 to 12 weeks is completely fine.

1.   Composed Stress Responses

Rhodiola has a potential role in fighting fatigue and depression, with promising results. It contains active compounds that help the body maintain normal physiological functions under stressful situations.

2.   Addressing Anxiety Symptoms

Daily intake of 340 mg of Rhodiola extract for approximately 10 weeks was found to be effective in reducing symptoms of anxiety. It was also shown to be beneficial for individuals suffering from insomnia.

3.   Sleep Hygiene and Mental Health

Sleep deprivation is a major contributing factor to anxiety, depression, and stress-related conditions. When sleep disturbances are addressed with the use of adaptogenic herbs, it leads to improved mental stability. 

So, rhodiola supplements are gaining attention for both stress-relieving and sleep-supporting properties.

Holy Basil and Its Potential Benefits

Famous as a sacred herb and an important part of Ayurvedic medicine, holy basil is easily available in the market in the form of supplements, tea leaves, or powder. 

1.   Natural Stress Management

Just like ashwagandha and rhodiola, Ocimum sanctum (holy basil) has been found effective in reducing stress and improving sleep quality. In one study, using holy basil supplements for eight weeks indicated reduced stress levels and supported sleep restoration.

2.   Mood Regulation

Its usage leads to better mood regulation and helps fight symptoms of depression with its effect on serotonin and dopamine pathways.

However, how much dosage is ideal to receive these benefits without any significant side effects? More research is required to determine its safe and optimal usage.

Possible Sides Effects and Limitations

Adaptogenic herbs may come with mild to moderate side effects, which can vary depending on the selected herb. 

Ashwagandha: nausea, vomiting, and digestive discomfort.

Rhodiola: nausea, vomiting, digestive issues, sleep disturbances, headaches, and dizziness. 

Holy Basil: diarrhea, nausea, and serious complications such as a rapid heartbeat or potential liver damage.

Safety Considerations for Pregnant and Breastfeeding Women

In general, adaptogens, due to their common side effects like digestive issues and nausea, are not considered safe for pregnant or breastfeeding women. More studies and clinical trials are required to provide greater clarity regarding their safety in these populations.

Potential Drug Interactions 

Some adaptogens may reduce the effectiveness of certain medications, such as those for blood pressure, thyroid, and blood sugar levels. If you are taking medication for any underlying condition, always consult your healthcare provider before using herbal extracts.

Bottom Line

Adaptogenic herbs such as Ashwagandha, Rhodiola, and Holy Basil show promising evidence in helping relieve stress and anxiety-related symptoms. However, they do have some side effects and limitations, so proper dosages are mandatory. Also, they may take time to deliver noticeable results, so consistency is a must for natural remedies.

For best outcomes, incorporate herbal extracts into a holistic health approach alongside other complementary strategies such as digital detoxing, a healthy diet, regular exercise, and proper work–life balance. 

Remember, a healthy lifestyle supported by therapeutic compounds such as adaptogenic herbs gives consistent and sustainable benefits leading to overall mental and physical well-being.