Adaptogens serve to recharge exhausted adrenals in today’s stressed-filled world.
—DONALD J. BROWN, N.D., HERBAL PRESCRIPTIONS FOR BETTER HEALTH
Chronic stress is a killer. It can make you vulnerable not only to anxiety but to a whole host of serious illnesses, including hypertension, heart disease, and cancer. Although you cannot avoid stress, an astounding group of herbal medicines, called adaptogens, can strengthen the body’s ability to adapt to stress. Adaptogens, also called nerve tonics, help normalize the functions of the body and make it more resistant to stress.
Many people suffering from stress attempt to cope by taking tranquilizers, muscle relaxants, sleeping pills, alcohol, or recreational drugs or by smoking cigarettes. These substances can provide temporary relief, but they can soon become addicting. It is easy to develop tolerance to any of these drugs, which means that you need more and more of it for the same effect. These substances can temporarily numb you to the symptoms of stress, but they do not strengthen the body’s stress response. On the contrary, they mostly act as depressants, further weakening the body’s defenses and causing further vulnerability to stress, anxiety, and depression. The result may be addiction and toxic levels of stress.
Adaptogens protect and strengthen the body against stress from adverse situations. As defined by two Russian researchers, Drs. Brekhman and Lazarev, a substance must fulfill three criteria to qualify as an adaptogen. It must:
Adaptogenic herbs contain opposing groups of constituents, each group capable of facilitating reactions in the body opposite in direction to those promoted by another group. For example, ginseng contains two fractions, Rb ginsenosides and Rg ginsenosides, which when isolated have opposite effects on blood pressure. Similarly, ginseng has another two groups of biochemical constituents, of which one can raise the blood sugar level and the other can lower it. Amazingly, the body is able to use the correct group of constituents to return to “center” and restore normal balance. In contrast, synthetic drugs are unidirectional only. Pharmaceuticals push the body in one direction to help treat an underactive or overactive disease process. For an illness, a unidirectional drug may be appropriate. To combat stress, however, an adaptogenic herb can better repair and correct the imbalance.
THE GINSENGS
Ginseng is used for repairing the five viscera, quieting the spirit, curbing the emotions, stopping agitation, removing noxious influences, brightening the eyes, enlightening the mind, and increasing wisdom. Continuous use leads one to longevity.
—TAO HUNG-CHING, 452–536 A.D.
Many of the most well-known adaptogenic herbs are subsumed under the name of ginseng: Asian ginseng (Panax ginseng), American ginseng (Panax quinquefolius), and Siberian ginseng (Eleutherococcus senticosus). Panax ginseng and Siberian ginseng have been the subject of a considerable amount of research over the last thirty years. In particular, these herbs were investigated for adaptogenic effects on the body under stress, such as physical workload, athletic performance, and exposure to chemical toxins.
Laboratory studies have shown that these herbs may improve oxygen and blood sugar metabolism as well as immune function, factors that may be of benefit in recovering from physically stressful situations. Adaptogens work best against the damaging effects of chronic stress, especially fatigue and physical exhaustion. These herbs are indicated for someone who is burned out, run down, and primarily in need of physical rejuvenation.
The ginsengs may increase the cortisol released by the adrenals during stress, an action that may not be desirable in cases of anxiety because it can stimulate the nervous system and thus increase nervousness and insomnia in susceptible individuals. Adaptogens are therefore generally not recommended during periods of acute stress and anxiety. In this regard, Siberian ginseng and American ginseng are considered milder than Asian Panax ginseng. The ginsengs can dramatically protect and enhance the body’s ability to cope with chronic stress.
ASIAN GINSENG
Panax ginseng is one of the most popular herbal remedies in history. It is legendary for enhancing and revitalizing the healing powers of the mind and body. In continuous use for over 4000 years, it is a small perennial plant that grows in China, Japan, and Korea. Ginseng radix, the dried root and root hairs, contains the ginsenosides (also called triterpenoid saponins), the active drug constituents. High-quality wild Asian ginseng has become nearly extinct because of its popularity worldwide. A top-grade wild Asian ginseng root can cost many hundreds of dollars. Panax ginseng is commonly referred to as Chinese, Korean, or Asian ginseng.
Panax ginseng is the most widely used adaptogen in the world. Research has shown that Asian ginseng can protect against chronic stress and debilitating fatigue. In a placebo-controlled, double-blind study, nurses who took Panax ginseng when they switched from a day to a night shift demonstrated higher scores in physical and mental performance and had better moods than those on placebo. In Europe Panax ginseng is used in cases of diminished capacity for work and poor concentration and during convalescence from chronic illness because of its ability to aid recovery from physical stress and enhance physical performance.
Ginseng is known to increase activity in the pituitary and adrenal glands. A few studies indicate that ginseng lowers blood cholesterol and has an anticlotting action that may decrease the risk of heart attack. Ginseng is not used as a cure for specific diseases but has a long-standing reputation as an antiaging and antisenility remedy. Especially in elderly patients, research has confirmed that ginseng can improve vitality, alertness, concentration, coordination, memory, and mood. Its apparent cardiotonic, cancer-prevention, immune-stimulating, and liver-protecting benefits might lend credence to claims that ginseng can promote longevity.
Commission E does not report any contraindications for ginseng root. It is generally safe when used in moderation and as directed. This herb is not appropriate for everyone, however. Anyone with an anxiety disorder, manic-depressive illness, heart palpitations, asthma, or emphysema should not take Asian ginseng. Also, expectant mothers should not take ginseng. The use of ginseng in combination with other stimulants, such as caffeine or ephedra, is discouraged for people with high blood pressure or migraine headaches and in acute phases of illness. Side effects are uncommon but, if high doses of Panax ginseng are taken, can include insomnia, heart palpitations, high blood pressure, gastrointestinal upset, and diarrhea. In female users there are also rare cases of breast pain, possible postmenopausal bleeding, and changes in menstrual cycling.
The usual dosage, based on research studies, is 100 mg of ginseng extract standardized to 13 percent ginsenosides twice daily. If ginseng powder is used, research cites a dosage of 1500 mg per day in divided doses. Many researchers suggest a two weeks on, two weeks off dose schedule.
AMERICAN GINSENG
American ginseng is especially appropriate for American people because it can help counteract stress while supporting the adrenal system and strengthening digestion. This can lead to higher energy levels. Americans today with their fast-paced lifestyles are sadly in need of such support.
—CHRISTOPHER HOBBS, THE GINSENGS
Panax quinquefolius is traditionally considered somewhat milder and less stimulating than Asian ginseng. Native Americans traditionally used it as a strengthener of mental powers as well as a remedy for nausea and vomiting. Daniel Boone helped export American ginseng, and the Astor family began making its fortune by shipping it to China.
The native American species of ginseng has been so sought after in the wild that it has been declared an endangered species. Its collection and sale require a permit. As a result, wild American ginseng is very expensive. The price is driven not only by its scarcity but by the demand for it in urban Asia as they have found their own ginseng too stimulating for sedentary urban lifestyles. The cultivated variety is much less costly but requires as long as five years to produce a mature root. Cultivated American ginseng, exported from the United States (primarily from Wisconsin) and Canada (primarily from British Columbia), has become highly esteemed by Asians.
Compared to Asian ginseng, American ginseng is considered “cooler,” or less stimulating, by herbalists and therefore thought to be more appropriate for counteracting the stress experienced by overworked, burned-out, adrenally depleted young adults. Asian ginseng is considered “warmer,” or more stimulating, and therefore thought better suited for those over fifty. American ginseng is often touted as “cool,” but this is incorrect. It is “cooler” than Asian ginseng but still stimulating.
Because of the lack of specific research on American ginseng, most herbalists default to the studies of Asian ginseng for safety guidelines. People with acute anxiety or asthma should not take American or Asian ginseng. The usual dosage is 100 mg of ginseng extract standardized to 13 percent ginsenosides two times daily. A two weeks on, two weeks off schedule is recommended.
SIBERIAN GINSENG (ELEUTHERO)
Extensively researched over the last thirty years, and with a 2000-year-old history of use, Siberian ginseng is emerging as one of the best documented “new” medicinal plants of the late twentieth century.
—STEVEN FOSTER, HERBS FOR YOUR HEALTH
While Siberian ginseng (Eleutherococcus senticosus, also called eleuthero) is a model adaptogen, it is not a species of Panax and is therefore not a traditional ginseng. The active constituents, called eleutherosides, are located in the root and have many of the same tonic effects as Panax ginseng. Beginning in the 1950s, Russian research popularized eleuthero as a relatively low-cost substitute for Panax ginseng. Soviet cosmonauts and Olympic athletes reportedly used it to boost endurance, performance, and stamina.
Siberian ginseng appears to have a broad spectrum of benefits, which include promoting adaptation to climactic extremes of heat, cold, and altitude, increasing workload, improving visual and aural acuity, and protecting against radiation and decompression. It restores homeostasis to stressed adrenal and pituitary glands.
Eleuthero appears to strongly enhance the immune system. A 1977 study was done on 1000 citizens of the former Soviet Union who held stressful jobs, such as merchant sailors, deep sea divers, telegraph operators, rescue workers, airplane pilots, and proofreaders. They took Siberian ginseng extract for five separate one-month periods and showed increased stamina, endurance, and general health, as measured by about a 40-percent reduction in lost work days and a 50-percent reduction in general illness.
Eleuthero is better suited than Panax ginseng for people suffering from mild anxiety and insomnia. Studies of patients with symptoms of neurosis (such as a general state of anxiety), irritability, and extreme exhaustion showed a significant increase in well-being following treatment with eleuthero extract. German health authorities allow Siberian ginseng to be labeled as an invigorating tonic against stress and for fortification in times of fatigue, debility, and convalescence. Other approved uses are for decreased work capacity and diminished concentration.
The only listed contraindication for eleuthero is high blood pressure, but significant research in this area is absent. There are no significant side effects or interactions with other drugs. Eleuthero, like Panax ginseng, can be stimulating, so don’t take it too close to bedtime. As is true for all ginsengs, if it should make you tense or anxious, reduce your dosage or stop taking the herb.
Much of the Russian research on Siberian ginseng used one to three doses of 0.5 to 6.0 ml of a 33-percent alcohol extract, now widely available in the United States. For stamina and performance benefits, 2 to 8 ml per day in divided doses are recommended. The extract of Siberian ginseng is standardized to contain 0.3 percent of eleutheroside B and 0.5 percent of eleutheroside E, for a total of 0.8 percent eleutherosides. The usual dose of the extract is 180 to 360 mg a day in divided doses for a period of two to three months, followed by a two-week break. Harmonex, a new supplement from Sunsource, combines Siberian ginseng extract and Saint-John’s-wort extract to help maintain physical and emotional balance.
MILK THISTLE
This herbal adaptogen is widely used in European medicine to enhance the liver’s adaptation to the toxic stresses of modern life. Some of the synthetic antidepressants and other prescription drugs used to treat anxiety can damage the liver. Even moderate alcohol consumption can injure this vital organ, necessary for detoxifying harmful chemicals. The liver serves to protect your internal environment.
In over two hundred medical studies, milk thistle (Silybum marianum) has been shown to prevent and reverse the liver damage caused by environmental pollutants, chemical pesticides, automobile exhaust, and other toxic by-products of the industrialized era. Recent studies published in the Journal of the American Medical Association (JAMA) have shown that 78 percent of adult Americans have subclinical evidence of chronic liver damage. Even a slight amount of liver impairment can cause irritability, malaise, fatigue, and subtle mental impairment. Indeed, some researchers consider the massive amounts of environmental poisons to be a major contributor to the modern epidemics of anxiety and depression.
Almost 2000 years ago, the Greek physician Dioscorides and the Roman naturalist Pliny recommended milk thistle to treat liver disorders from toxic poisoning. Used as a medicine since ancient times, this thistle-topped weed, with a prickly purplish flower, contains large amounts of flavonoids, extraordinarily therapeutic biochemicals. Silymarin, a group of the most potent flavonoids, was isolated in 1968 from the seeds and the fruits of the flower. This powerful antioxidant continues to astound the medical world. Extensive research has demonstrated that silymarin can protect liver cells from harmful free radicals (see page 50) and toxic chemicals, and stimulate their regeneration when they are damaged.
Medical studies have substantiated milk thistle’s value for treating both acute and chronic liver disorders, such as hepatitis, cirrhosis, and toxicity from carbon tetrachloride, high-dose Tylenol (acetaminophen), iron overload, and the deadly poison of the amanita mushroom. This herb can be especially therapeutic for a liver damaged by alcohol. Milk thistle can lower abnormally elevated liver enzymes, the laboratory marker of alcohol-damaged liver cells, by as much as 80 percent. Of course, for milk thistle to be most effective, abstinence from alcohol is also necessary.
Healing anxiety sometimes means recovering from some of the synthetic drugs that have been used to treat it. For those taking pharmaceutical antianxiety drugs, such as phenothiazines, butyrophenones, and certain antidepressants, milk thistle can help counter some of the damage these may cause the liver. Indeed, you should discuss with your doctor taking milk thistle to help offset the side effects of any prescribed drug that can potentially harm the liver, such as the cholesterol-reducing drugs Zocor (simvastatin) and Mevacor (lovastatin).
The best milk thistle to take is a guaranteed potency extract standardized to contain 80-percent silymarin. A 200-mg pill of milk thistle extract standardized to provide 80-percent silymarin contains 160 mg of silymarin. The most commonly used dosage is 160 mg of silymarin three times daily. If your liver has signs of damage, you should take milk thistle extract only under the supervision of your physician. After you show improvement, as documented by liver function blood tests, silymarin extract can be cut down to 160 mg twice a day. In cases of liver damage from alcohol, it can take two months of milk thistle extract treatment, plus abstinence, before elevated liver enzymes are lowered. For chronic liver problems, Germany’s Commission E recommends taking 160 mg of silymarin extract daily. Taking 320 mg of silymarin extract daily in two divided doses is recommended by some European doctors for people who have a higher risk of liver toxicity, such as those who drink more alcohol than they should or who work around industrial chemicals.
In therapeutic doses, the use of milk thistle extract is remarkably well tolerated, even in patients with serious liver disease. Medical studies have shown that it causes only mild side effects, such as gastrointestinal discomfort and loose stools, in less than 1 percent of users. Milk thistle even in large doses appears to be nontoxic. It produces no allergic reactions and does not interact with other medications. Commission E does not warn against the use of milk thistle during pregnancy and lactation. While milk thistle can strengthen the liver’s adaptation to the pollutants and poisons of modern life, we must also curb alcohol abuse and the causes of a toxic environment.