What Are Adaptogens? Ashwagandha Explained
Summary
Adaptogens are plants or herbs that enhance the body’s ability to adapt to stress and resist damage from harmful factors. They work by supporting homeostasis — the body’s internal equilibrium — and can bring imbalanced physiological markers back to normal levels. Dr. Berg highlights four key adaptogens, with ashwagandha as his top recommendation.
Key Takeaways
- Adaptogens are natural substances (typically plants or herbs) that generate the ability to adapt or adjust to stress
- The word “adaptogen” combines the Latin adaptare (to adjust or fit) and the Greek gen (produced by), literally meaning “that which generates adaptability”
- Stress is defined as anything that threatens homeostasis — the body’s steady state of equilibrium
- Adaptogens work bidirectionally: they can lower elevated markers (e.g., high cortisol) or raise suppressed ones (e.g., a weakened immune system)
- Ashwagandha is Dr. Berg’s top adaptogen pick, supported by studies showing a ~20% reduction in cortisol
- Four preferred adaptogens mentioned: Siberian ginseng, Panax ginseng, Rhodiola, and Ashwagandha
- Ashwagandha is particularly noted for supporting people dealing with adrenal stress
Details
What Is Homeostasis?
Homeostasis refers to the stable internal environment the body constantly maintains. Examples of normal homeostatic values include:
- Body temperature: 98.6°F
- Pulse rate: ~72 bpm
- Blood pressure: 120/80 mmHg
- Blood sugar: ~82 mg/dL
Each of these values is regulated by specific physiological mechanisms. When stress disrupts these values, adaptogens can help restore balance.
How Adaptogens Work
Rather than pushing the body in one direction, adaptogens normalize physiological function:
- If cortisol is elevated due to stress, adaptogens help bring it down
- If the immune system is suppressed, adaptogens can help restore its activity
This normalizing, two-way action is what distinguishes adaptogens from stimulants or sedatives.
The Four Recommended Adaptogens
- Siberian Ginseng — a well-known adaptogenic herb for general stress resilience
- Panax Ginseng — a classic adaptogen used widely in traditional medicine
- Rhodiola — valued for its stress-modulating properties
- Ashwagandha — Dr. Berg’s favorite, with the broadest list of applications mentioned
Ashwagandha: Specific Benefits Mentioned
- Inflammatory conditions such as arthritis
- Anxiety reduction
- ADHD support
- General stress reduction
- Cortisol lowering — studies cited show approximately a 20% reduction in cortisol levels
- Support for adrenal fatigue and adrenal stress