You may already be micro-dosing adaptogens every day without realising – here’s how.
‘Adaptogen’ has become a wellness buzzword, credited with helping people combat stress, anxiety, and improve focus – but what exactly are they?
Matthew Kelly, Founder of Spacegoods, shares insight into what adaptogens are and demystifies how people have been micro-dosing them without even realising it.
What are adaptogens?
Adaptogens are naturally occurring substances that have been used in traditional medicines, herbal remedies, and Ayurvedic practices for centuries. It is clear there is a huge fascination toward adaptogens, as the word alone receives nearly 50,000 Google searches a month.
They typically come in plant (herb/root) or mushroom form and may help the body manage physical, emotional, or environmental stress.
Some experts believe they interact with the body’s hypothalamic-pituitary-adrenal (HPA) axis, which is linked to the stress response, and help maintain balance in the body, according to UCLA Health.
It’s important to note that not all herbs or mushrooms are considered adaptogens – to qualify, they must be non-toxic at normal doses and support the body’s ability to adapt to stress.
Everyday adatogens you are consuming
Adaptogens work best when consumed consistently, so while you may realise you have been consuming small doses of them through your foods and drinks, you may not experience their intended effects.
Here are six adaptogens you may be consuming in your everyday life.
Goji Berries
Goji berries have long been a popular addition to smoothies, oats, and a range of breakfast dishes thanks to their impressive nutritional profile – and they might just be the reason you’ve been enjoying better sleep lately.
Known for their anti-inflammatory properties, high fibre content, and being a plant-based source of protein (especially compared to other fruits), goji berries pack a nutritional punch. A 30g serving contains 3.2g of protein and 2.6g of fibre, while the same amount of blueberries offers just 0.7g of protein.
Goji berries are also considered adaptogens, thanks to their potential to support mood balance and improve sleep quality. They’re rich in magnesium and thiamine, both of which play a role in promoting relaxation and restful sleep.
Turmeric
Your Friday-night curry most likely contains the powerhouse ingredient turmeric – albeit in small amounts.
Turmeric, a root, is widely recognised for its anti-inflammatory properties, largely thanks to its active compound curcumin. Curcumin can help the body fight off infections and reduce inflammation.
It has also been linked to improved memory and cognitive function. A study conducted by UCLA found that participants who took curcumin experienced significant improvements in memory and attention.
For best results, turmeric should be consumed alongside black pepper, which significantly enhances the body’s absorption of curcumin.
Green Tea
Green tea is considered an adaptogen due to its ability to promote focus and calm, while providing an energy boost without the jittery crashes often associated with regular coffee.
One of the key adaptogenic components of green tea is the amino acid L-theanine, which is known to support dopamine production. This can aid stress regulation without causing drowsiness. When combined with caffeine, L-theanine has been shown to improve focus and attention, helping to avoid the typical energy crash that can come with caffeine alone.
In addition, green tea contains a range of plant-based antioxidants, including EGCG (epigallocatechin-3-gallate). Studies suggest that EGCG not only provides antioxidant benefits, but also possesses anti-inflammatory and anti-cancer properties.
Ginger
Similar to turmeric, ginger is another everyday ingredient commonly used in stir-fries, curries, and teas. It’s well known for supporting immune function and overall health – which explains why lemon and ginger tea is a go-to during flu season.
While some may not classify ginger as a true adaptogen, it does possess properties that support digestion. Ginger can help food move more efficiently through the gastrointestinal tract, potentially reducing the time it spends in the stomach and intestines. This, in turn, aids the breakdown of food and enhances nutrient absorption.
Ashwagandha
Ashwagandha is often considered the poster child of adaptogens — and its popularity has soared in recent years, with a monthly Google search volume of 2.8 million.
Its rise in popularity has led to its inclusion in a wide range of products, from teas and vitamin supplements to pre-workout drinks — meaning you may have been consuming it without even realising it. To truly benefit from its effects, it’s best to take ashwagandha daily.
Ashwagandha’s key benefits are its potential to improve sleep, enhance cognitive function, and reduce stress. A 2021 study found that it significantly lowered cortisol levels in both men and women.
Lions Mane
Similar to Ashwagandha, lion’s mane is one of the more popular adaptogens, receiving over 188,000 monthly Google searches.
It is a fluffy, white mushroom – named for its resemblance to a lion’s mane – and has been used in traditional Chinese and Japanese medicine for centuries.
You might already be incorporating lion’s mane into your routine without even realising it if you take cognitive-boosting supplements or eat protein bars. One of the most common sources is mushroom coffee, which blends various functional mushrooms and is designed to provide calm energy and improved focus without the crash typically associated with regular coffee.
Lion’s mane is considered a functional mushroom, and research suggests it may support brain function and help alleviate anxiety — which explains its growing presence in nootropic and wellness products. According to the BBC, a 2020 study found that participants taking lion’s mane experienced significant improvements in cognitive performance and daily living activities compared to those given a placebo.