Adaptogens are everywhere! All you need to know about these secret herbs

What do matcha drinks, ’shroom shakes, coconut butter, ashwagandha powder and ginseng root juice have in common? Besides dominating your social feed, they are all adaptogens – and given the whirlwind start to 2022 and the never-abating pandemic disruptions we could use some of their calming magic.

What are adaptogens?

Adaptogen What you need to know about these herbal mushroom supplements health wellbeing wellness gafencu

Broadly speaking, adaptogens are non-toxic herbs, mushrooms or plant extracts that help calm you down or perk up, depending on the ones you use. Whilst they are now surging in Western wellness concepts, Ayurvedic and traditional Chinese medicine have used them in potion, powder and topical form for centuries and their healing powers are well established in these cultures. Hong Kong-based Functional Health Medicine Coach Shuchita Singh, who practices with the Integrated Medicine Institute, advocates their use “for anyone who is overwhelmed, over-tired and over-worked. The easiest way to understand them, is that they help your body adapt to the daily stressors of life.”

Whether boosting the body internally or externally, they act non-specifically – meaning they don’t target a particular issue or an organ but tweak the overall hormonal production and physiological responses to ensure an optimal functioning, both physically and mentally.

Sounds like magic. But is it really? The adaptogen market is booming, but these invisible shields are largely an evidence-free industry, and there is debate among proponents about which substances can even be considered adaptogens. Is there a veneer of science to this stress-fixing fad?

Also Read: Do essential oils really work? Here’s what science says…

How do Adaptogens Work?

Adaptogen What you need to know about these herbal mushroom supplements health wellbeing wellness gafencu (1)

Naturally, these must be safe and non-toxic. Adaptogens work to support the adrenal glands, allowing the cells to eliminate toxins and use oxygen more efficiently, while targeting the body’s immune and stress responses to create a fine balance. Balance is the key here.

What makes these super herbs and substances intriguing is the way they function: unlike medicines such as Panadol, where dosage spurs action, adaptogens are more like thermostats, sensing whether the room needs cooling or warming, and adapting to work accordingly. Most of them are bi-directional and can move energies both ways. Ashwagandha, for example, can slow you down to help unwind at the end of the day or give a boost of energy in the morning. They fit the needs of your body, bringing balance and targeting hormonal, stress and immunity-related complications.

Adaptogen A-Z: The most common ones in the market

Each adaptogen functions in a different way. Here are the ones buzzing in wellness circles:

Ashwagandha Adaptogen What you need to know about these herbal mushroom supplements health wellbeing wellness gafencu

Ashwagandha – The hallmark “royal herb”, the most potent of the lot, is known for its restorative benefits. In 2016, this hugely popular Ayurvedic supplement raked in a massive US$10 million globally at natural health stores. Exact sales (which could be much higher) are hard to gauge given that the herb is sold in combination with other supplements, too.

Chaga – Packed with antioxidants, traditional Chinese medicine has propagated its use to slow the growth of cancerous tumours and control diabetes for centuries. Brewed in tea, the “king of medicinal mushrooms” is low in calories, loaded with essential minerals, and boasts a vast amount of antioxidants.

Lion's mane Adaptogen What you need to know about these herbal mushroom supplements health wellbeing wellness gafencu

Lion’s mane – Proponents of Chinese medicine cite the beneficial effects of this white, shaggy mushroom in reducing inflammation, ulcers, anxiety and depression. It has also been linked to enhancing brain function and guarding against memory loss and dementia.

Cordyceps – Found in the Himalayan plateau, this powerful immune-boosting fungus balances hormones, prevents fatigue and activates energy production at the cellular level, making it an ideal supplement for athletes in endurance training.

Reishi ganoderma Adaptogen What you need to know about these herbal mushroom supplements health wellbeing wellness gafencu

Reishi – This multitasking mushroom is praised for its ability to regulate cortisol levels, lessen fatigue, improve sleep and provide liver support, all of which promote healthy skin. Excellent for heart health, it also counteracts high cholesterol and high blood pressure.

Maca – A cruciferous vegetable related to broccoli, cauliflower and cabbage, this Peruvian root has been popped both as food and medicine for thousands of years. A natural remedy for low libido and infertility, it is loaded with fiber, amino acids and vitamins.

Shatavari Adaptogen What you need to know about these herbal mushroom supplements health wellbeing wellness gafencu

Shatavari – A species of asparagus that aids against many ailments, its powder has been used in India for more than 3,000 years to treat female reproductive issues, including symptoms of menopause and polycystic ovary syndrome (PCOS).

Shilajit – Hailed in Ayurveda as the “conqueror of mountains and destroyer of weakness”, this resin from rocks in the Himalayas contains fulvic acid and 84 other minerals. Among other benefits, it perks up the sex drive.

Also Read: Still coping with holiday weight gain? Here’s how to enjoy the food minus the guilt

But are they Backed by Science?

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Adaptogens are a rapidly growing sector of the US$4 trillion global wellness industry, it’s easy to see why they are so appealing to the modern world’s drained, stressed-out populations, but the science on most of these is inconclusive.
The American Board of Obesity Medicine has studied the effects of ashwagandha and ginseng in animals and found them to “reduce anxiety, cortisol levels and overall inflammation”. Liquorice root, another popular adaptogen, effectively cut down body fat in a small group of test patients. However, most of these clinical studies have been done on animals, not humans. And while medicinal benefits have been documented over centuries of practice in Asia, and recent research is compelling, it is still not definitive, compliant with global clinical trial standards or even peer reviewed.

Used in Supplements to Skincare

Adaptogen skincare What you need to know about these herbal mushroom supplements health wellbeing wellness gafencu
(Photo courtesy of Pretti5)

Like with most trendy foods, adaptogens have found their way into beauty. Hong Kong-based natural skincare brand Botanic Pretti5’s founder Dorothy Chau attests to their benefits. “They are powerful tools against bacterial and fungal infections. Ginger root extract and liquorice have shown tremendous repair at the cellular level. All our products are based on these potent, efficacious herbs and the results, especially for sensitive skin, are brilliant.”

While interest is ballooning, they are all rage at the moment but herbal remedies and supplements should be treated with caution. Unregulated by the US Food and Drug Administration or any other credible government health body, adaptogens can be a breeding ground for misuse and abuse. “They are wonderful additions to any stress-reduction tool kit, but don’t see them as a panacea or a cure-all. They certainly won’t make up for a lifestyle high in inflammatory factors like poor sleep, insufficient nutrition and lack of exercise”, says Shuchita Singh. Surely, they’ve gone mainstream but at the end of the day, adaptogens are still… well, supplements.

(Text: Nikita Mishra)

Also Read: What’s Veganuary? Here’s what going plants-based for a month will do for your body

Natural Sweeteners: It’s worth taking a look at these healthier sugar alternatives

Although sugars are part and parcel of everyone’s diet, they’re actually detrimental to your health, causing such wide-ranging issues as increased risks of diabetes, heart disease and obesity. What’s more, artificial variants processed from GMO-laden corn are even more hazardous. A better means of promoting well-being, then, is to opt for natural, healthier sugar alternatives that provide a low-calorie yet still flavourful option for those with a sweet tooth. 

gafencu wellness well being Natural sweeteners Healthier alternatives to sugar stevia

Stevia
Extracted from the leaves of the Stevia rebaudiana plant, this most popular of healthier sugar alternatives is estimated to be over 200 times sweeter than granulated sugar but has virtually no calories. This, no doubt, has led to its growing popularity among health fanatics and fitness junkies. Be careful. Some varieties of stevia are actually highly-processed, so make sure you get ones that are labeled organic and non-GMO. 

gafencu wellness well being Natural sweeteners Healthier alternatives to sugar erythritol

Erythritol
Erythritol is a sugar alcohol found naturally in certain food and beverages such as grapes, peaches, beer and cheese, but it can also be processed into a powdered sweetener. It contains only 0.24kcal per gram and is just 0.7 times as sweet as sugar. The only known side effect to consuming this sugar alternative is that taking large amounts of this compound can cause digestive issues, bloating and gas because our body is unable to digest some of its unique properties.

gafencu wellness well being Natural sweeteners Healthier alternatives to sugar monk fruit

Monk fruit
Natural sweeteners extracted from monk fruit are over 100 times sweeter than sugar, but contains zero calories. Not only does it not spike the body’s insulin levels, it also contains useful anti-oxidants and helps reduce inflammation in the body. It ranks as one of the best healthier sugar alternatives for use in beverages and snacks, especially for those who are on calorie-restricted diets such as keto diet and intermittent fasting. 

gafencu wellness well being Natural sweeteners Healthier alternatives to sugar raw honey

Raw honey
Although raw organic honey contains a lower glycemic value than sugar, it is much sweeter. It is also contains antibacterial properties and anti-oxidants that fight against free radicals caused by excess sugar in the blood. Though it will not raise blood sugar levels as quickly as refined sweeteners, it does contain 64kcal per tbsp, which is as much as nutritionists would recommend per day.

gafencu wellness well being Natural sweeteners Healthier alternatives to sugar coconut sugar (2)

Coconut sugar
A popular alternative for baking is unrefined organic non-GMO coconut sugar. It features the same texture as sugar but scores lower on the glycemic index. It also doesn’t cause a spike in insulin levels and helps to avoid that drop in energy that imbibing on refined sugars typically result in. Though it contains 54kcals per tbsp, it also offers high levels of potassium and electrolytes. 

gafencu wellness well being Natural sweeteners Healthier alternatives to sugar dates

Dates
A lesser known substitute for sugar in desserts such as cakes and brownies are dates — fruits from palm trees. It is high in fibre and potassium, and helps regulate sugar intake in the body, thereby slowing the body’s absorption of sugar into the body. It contains 20kcal per date and scores low on the glycemic index, making it an ideal alternative for those on raw-food and vegan diets.