Adaptogens are herbs, roots, and other edible plant extracts that feature biologically active compounds that work on affecting specific body tissues and organs for the benefit of the human body. The goal of taking adaptogens is to boost resistance to stress and to alleviate its various effects on bodily functions. Research shows that these plant substances may help the human body in various ways such as improving mood, decreasing fatigue, and elevating immunity levels. Two of the most popular adaptogens are astragalus and ashwagandha, which will be the main focus of this article.
Astragalus
Astragalus or Huang Qi is a traditional herb found in the northern and eastern parts of China and is often utilized to strengthen the body against a variety of ailments. The root of this plant is used to make different kinds of medicines. The two primary species used are the astragalus membranaceus and astragalus mongholicus. The root has a variety of active plant compounds that provide several immune system improvements and anti-aging boosts along with many other benefits. Since its discovery centuries ago, astragalus has frequently been mixed with other herbs for better efficiency in combating diseases and to further promote longevity.
Why Supplement Astragalus
The benefits of supplementing astragalus are numerous. As mentioned above, astragalus has been used for hundreds of years medicinally and provides impressive anti-aging benefits. The most resounding and important benefit is the immune-boosting properties it contains. Below, we list the most important benefits of supplementing astragalus.
Enhanced Immune System
The main selling point of astragalus supplements is their key role in boosting one’s immunity against harmful invaders such as germs and viruses that may cause a variety of infections. Studies show that they have the potential to combat viral issues like the common cold and liver infections. Additionally, a clinical study has shown that daily astragalus intake may help individuals deal with the sneezing and runny nose that are associated with seasonal allergies.
Improved Heart Condition
Astragalus is stated to help boost heart function through the widening of blood vessels and enhancing the quantity of blood pumped from the heart. Multiple studies have claimed that astragalus is an efficient antioxidant and is helpful when dealing with heart diseases and lowering cholesterol levels. What’s more, various research suggests that astragalus may help alleviate symptoms of myocarditis or the inflammation of the heart muscle.
Better Kidney Function
Preliminary research has indicated that consuming astragalus assists in protecting one’s kidneys and may help alleviate various kidney-related diseases. Astragalus has been studied to help individuals dealing with proteinuria, which is a sign of potential kidney damage as evidenced by the irregular protein levels found in one’s urine. Supplementing astragalus may also help prevent infections in individuals with reduced kidney function.
Alleviates Fatigue and Other Chemotherapy Side Effects
Although more research is needed, some studies have proposed that consuming astragalus helps deal with the side effects of chemotherapy. This herb may be beneficial in lessening the tiredness, nausea, and vomiting that are typical when undergoing chemotherapy treatment.
Controlled Blood Sugar Levels
The active compounds found in astragalus are shown to assist in stabilizing blood sugar levels. These compounds make this herb a beneficial supplement for individuals dealing with diabetes.
How to Take Astragalus
The astragalus dried root is available in the market in various forms. These include tablets and capsules. The root also comes in powder form which can be brewed into tea. It is also often taken in combination with other herbs. Although there is no official agreement on the ideal form or dosage, the appropriate dose that you may intake depends on several factors such as your age and medical history.
The Risks of Supplementing Astragalus
When consumed in proper doses, astragalus appears to be very safe with the risks of side effects being minimal. Some reported side effects include rashes, nausea, itching, runny nose, and diarrhea. Pregnant or breastfeeding women along with individuals with autoimmune diseases and those taking immunosuppressant drugs should best avoid taking astragalus supplements. Look to your health provider to provide the best advice on whether supplementing astragalus would be beneficial for your individual needs.
Ashwagandha
Ashwagandha is a medicinal evergreen shrub that can be found in India, the Middle East, and various parts of Africa. This herb is regarded as an essential part of Ayurveda, which is a traditional medical system based on Indian principles of natural healing. Ashwagandha is also known as Indian ginseng or winter cherry as well as its scientific name, Withania somnifera. For centuries, this herbal shrub has been used as a general tonic that improves energy levels and concentration while decreasing overall stress and anxiety.
Why Supplement Ashwagandha
Besides being crucial to Ayurveda, a highly regarded cornerstone of traditional Indian medicine, ashwagandha provides numerous health benefits. Perhaps the most crucial of its benefits lies in stress modulation and providing relaxation. Below, we list the benefits of supplementing ashwagandha.
Alleviate Stress and Anxiety
As an adaptogen, ashwagandha is best known for its efficiency in decreasing stress levels. This herb assists in controlling stress mediators while stabilizing the activity levels of the hypothalamic-pituitary-adrenal axis which is a bodily system that regulates the stress response. Additional research has shown improved sleep quality for individuals who consume this herbal shrub.
Lowered Blood Sugar Levels
Evidence suggests that ashwagandha intake may prove to be beneficial for individuals dealing with diabetes or high blood sugar levels. This is due to the herb’s effects on insulin secretion and the cells’ efficiency in taking in glucose from the bloodstream.
Better Muscle Strength and Physical Performance
Ashwagandha has yielded positive results in studies relating to improved strength and oxygen use during exercise. Research shows ashwagandha intake enhances maximum oxygen consumption, providing improved lung fitness that is essential for any physical activity. With beneficial effects on physical performance, this adaptogen could prove to be a worthwhile supplement for athletes.
Excellent Heart Health
As mentioned previously, ashwagandha intake has been linked to better maximum oxygen level consumption. These levels are essential for cardiorespiratory endurance and the efficiency of the heart and lungs to transport oxygen to your muscles during exercise. Higher maximum oxygen level consumption paves the way for a healthy heart that performs well under the most demanding activities.
Elevate Testosterone Levels and Boost Fertility for Men
Ashwagandha may have some reproductive benefits for men. Taking this herb has been shown to promote balanced reproductive hormone levels and improve sperm quality. Various research has found that ashwagandha has the potential to increase sperm concentration, semen volume, and sperm motility in men with low sperm counts.
Improved Focus and Memory
Ashwagandha is shown to provide improvements in various cognitive functions including attention span, reaction time, and information-processing speed. Researchers have also stated that compounds in ashwagandha offer antioxidant effects in the brain that benefit cognitive health.
How to Take Ashwagandha
Ashwagandha is typically taken in supplement form and is available in different options. These herbs may be taken in tablet, gummy, capsule, or liquid drop form. They are also available in powder form so that you can mix them with various drinks.
The Risks of Supplementing Ashwagandha
Supplementing ashwagandha is typically safe but there are a few things one needs to consider before integrating this herb into their diet. As with any supplement, pregnant and breastfeeding individuals should take caution before taking ashwagandha while certain allergies and other conditions you may have can make this herb unsafe. If you’re taking other medications, taking ashwagandha may enhance or weaken said medication’s efficiency. It’s best to discuss with your doctor whether ashwagandha would affect your current medications.
