Editor’s note: This article is the second in a two-part series.
When you think about the many tactics the Soviets used to get ahead during the Cold War, the words ‘herbal supplements’ probably don’t come to mind. But certain herbs were indeed used to help propel Soviet athletes, cosmonauts and scientists to the forefront of their fields. Now, many years and a lot of research later, it appears that the Soviets were on to something.
The herbs used by the Soviets belong to a special class of plants called adaptogens. These plants have been shown to boost immunity, improve physical and mental performance, and increase the body’s ability to adapt to stress. Adaptogens protect and strengthen the organs, and normalize out-of-balance systems.
It’s easy to think of adaptogens as ‘new,’ but most have been used for thousands of years. This article covers a number of well-known adaptogenic herbs used traditionally by the Chinese, East Indians and Native Americans. Another group of powerful botanicals – the medicinal mushrooms – were covered in Part I of this series and can be viewed at www.moonshineink.com.
Chinese ginseng (Panax ginseng.) For more than 2,000 years, Chinese ginseng has been prescribed for the elderly to increase energy and stamina, improve sexual function, boost immunity and slow the aging process.
Active compounds known as ginsenosides are responsible for many of this herb’s attributes. A ginsenoside known as Rg1 stimulates the brain and nervous system, while another called Rb1 relaxes brain activity and lowers blood pressure. Imagine a few scenarios where being stimulated but relaxed could serve you well – negotiating a giant slalom course, maintaining your focus during a stressful presentation at work, or making dinner while you’re fielding phone calls and helping kids with algebra homework.
Both human and animal studies have shown that Chinese ginseng increases athletic performance, sometimes significantly. But not all research has shown such a link, possibly because a much lower dose was used in those studies.
Chinese ginseng is useful in strengthening the lungs (especially for asthmatics) and treating people with Type II diabetes. In Chinese medicine, it is known for balancing the adrenal glands.
Because of its warming nature, Chinese ginseng is ideal if you are chilly and feeling exhausted. It is not the best choice if you are naturally warm, sweat easily, live in a hot climate, or are experiencing menopausal hot flashes. If you get a cold or flu while taking Chinese ginseng, it’s best to discontinue the herb for the duration of your illness.
American ginseng (Panax quinquefolis.) This North American plant contains similar compounds to its Chinese cousin, but with a higher ratio of the cooling, relaxing (Rb1) ginsenoside, making it a good choice for people who tend to get warm and sweat easily. Though it’s becoming more popular in this country, most American ginseng is still exported to China, where its nerve-relaxing properties are valued in treating inflammation, high blood pressure and digestive problems. Its cooling nature can help reduce fever, clear infection from the lungs and ease hot flashes.
Eleuthero or Siberian ginseng (Eleutherococcus senticosis.) Not a true ginseng, eleuthero is neutral in temperature, and won’t make you feel warmer or cooler. It’s a good choice for people who are generally healthy but may encounter occasional stress – even ‘good’ stress like a marathon or ski race. For this reason, eleuthero is popular among athletes. In one placebo-controlled study of male athletes, those taking eleuthero increased their exercise duration and stamina by 23 percent, and recovered faster after workouts.
Eleuthero’s immune-boosting polysaccharides and eleutherosides have been shown to fight flu and increase mental alertness and productivity.
More than 1000 studies have been done on eleuthero, most of them published in the Russian language. In fact, it was while studying eleuthero and Chinese ginseng in the 1940s that Russian scientists first recognized the adaptive qualities of these herbs and labeled them ‘adaptogens.’
Ashwagandha (Withania somnifera.) In Ayurvedic medicine (the healing system of India), Ashwangandha is prescribed for a wide range of conditions, including memory problems, asthma, bronchitis, arthritis and other inflammatory ailments. It is particularly beneficial for people recovering from chronic illnesses like cancer.
In one study, healthy men in their fifties were given ashwagandha for one year. All of the men showed a significant increase in hemoglobin and red blood cell count, improvement in cholesterol, and increased sexual performance. (The latter, by the way, was enjoyed by 72 percent of participants.) In both human and animal studies, Ashwagandha has also been shown to fight tumors.
Because it is mildly sedating, ashwagandha can help insomniacs and chronically stressed Type A people.
Rhodiola (R. rosea.) Unlike most adaptogens that take a few weeks to become effective, rhodiola’s benefits can sometimes be felt the first day. Rhodiola is a mild stimulant, yet it also increases the neurotransmitter seratonin, which helps you relax. These qualities makes rhodiola a good choice for people who need to stay calm but alert; in fact, a study on doctors working graveyard shift found that those who took rhodiola for two weeks stayed more alert and cut their mental fatigue in half.
Another study found that students who took rhodiola for 21 days cruised through exam week with less mental fatigue and less need for sleep (always handy during finals.) And – here’s the best part – the students taking rhodiola scored 8 percent higher on exams than their peers in the control group.
The recommended dose is two 100 mg caps per day, standardized for the active compounds rosavins and salidrosides. For acute stress, you can occasionally take a one-day dose of 600 mg, split into three doses (though this amount may cause insomnia.) Some people experience increased blood pressure or vivid dreams when taking rhodiola.
Astragalus (A. membranaceus.) This herb has long been prescribed for preventing colds, bronchitis, sinus infections and asthma. It fights viruses and other pathogens by increasing macrophages, white blood cells, natural killer cells and antibodies. I can personally attest to this herb’s ability to drastically cut the number of sinus infections I get each winter.
Astragalus also stimulates interferon, which keeps viruses from replicating. In one study, people taking astragalus for two months significantly increased their interferon levels, an effect which lasted an additional two months after discontinuing the herb.
Astragalus can help reduce side effects of chemo, partly by helping bone marrow produce more white blood cells.
Holy Basil (Ocimum sanctum.) A cousin to culinary basil, holy basil increases physical endurance and immune response. It appears to protect a number of organs, guarding the heart from cholesterol damage, the gastrointestinal tract from ulcers, and the liver from pesticide and pollution damage. One unique aspect of holy basil is it appears to be radio-protective – that is, it protects the liver from damage after exposure to X-rays and other radiation.
Though adaptogens are not a substitute for taking care of yourself, they can be a valuable tool in helping you cope with the inevitable stresses of life.
How To Take Adaptogens
- Adaptogens are generally safe to take on a daily basis. Depending on your health and individual constitution, you could notice a change in as little as two weeks. However, adaptogens will provide more benefit the longer you take them. Where dosage is not mentioned in this article, follow product instructions.
- If you are pregnant, nursing or trying to conceive, please consult your MD before taking any of these herbs. Also consult your doctor if you are taking any prescription drugs or are being treated for a medical condition.
- Even though adaptogens can help prevent sickness, practitioners of Traditional Chinese Medicine usually suggest that if you come down with a cold or flu, you should discontinue the adaptogen for the duration of your illness and switch to herbs such as echinacea and elderberry that directly target the pathogen.
