Adaptogenic Herbs in Traditional Chinese Medicine
Adaptogenic herbs, also known as adaptogens, are plants and fungi that are said to be particularly effective for supporting the body in times of stress. Moreover, they have a range of other potential benefits for physical and mental health, too.
The term “adaptogen” is relatively new, and the concept of adaptogenic herbs is not central to traditional Chinese medicine (TCM). However, there is an overlap between some of the most popular Chinese herbs and those now classed as adaptogens.
This article explores this crossover and will detail the properties of five Chinese herbs that may be used for their adaptogenic properties. But first, let’s take a look at what adaptogens are and why they deserve a place in our hectic modern lives.
What Are Adaptogens?
Although the term “adaptogen” is relatively new, humans have used adaptogenic herbs for thousands of years as part of ancient healing systems like Ayurveda and TCM.
Interest in adaptogenic herbs has been growing since the 1940s, a time when Soviet researchers became focused on these herbs' properties. They believed that adaptogens showed great promise in combatting stress and fatigue and that they could aid pilots and submarine crews engaged in World War II.
Since then, the study of adaptogens and their benefits has steadily advanced, and overall, the results have been positive. However, it is only in the past couple of decades that these herbs have hit really the mainstream.
As research into adaptogens has developed, so has the definition of adaptogenic herbs. Therefore, the question of which herbs are classed as adaptogens has been hotly debated over the years.
According to the original definition, the effects of adaptogenic herbs include:
Non-specifically supporting physiological function under a range of stressful conditions
Helping the body maintain balance by correcting hyper or hypofunction
Not harming the human body or its functions when used at normal doses
Herbs that fit this definition are classed as primary adaptogens and include Panax ginseng (Asian ginseng), Acanthopanax senticosus (eleuthero), Schisandra chinensis (schisandra), Rhodiola crenulata, and Lepidium meyenii (maca).
What these plants have in common is that they grow in harsh conditions, often at high altitudes or in very cold regions, which is likely part of why they are considered so useful for countering stress.
Common Adaptogens List
In addition to the plants listed above, several other species are commonly classed as secondary adaptogens or “adaptogen companions,” including:
Astragalus membranaceus (astragalus)
Cordyceps sinensis (cordyceps)
Ganoderma lucidum (reishi)
Glycyrrhiza uralensis (liquorice root)
Gynostemma pentaphyllum (jiaogulan)
Ocimum tenuiflorum (holy basil)
Panax quinquefolius (American ginseng)
Rhodiola rosea (rhodiola)
Withania somnifera (ashwagandha)
Each of these herbs is associated with a long list of potential benefits, and it is impossible to explore each one in-depth in the space of a single article. I will go into more detail on a few of these herbs from an East Asian and biomedical perspective later, but first, let’s look at some of the general benefits of adaptogens.
Benefits of Adaptogens
Adaptogens are primarily promoted as herbs that help the body cope with physical, chemical, and biological stress.
They are thought to do this by promoting homeostasis, a state of internal balance amidst ever-changing external conditions. They may also help cells to predict environmental changes and adapt accordingly, a process known as allostasis.
By supporting homeostasis and allostasis, adaptogenic herbs have the following benefits:
Reducing fatigue
Improving mood
Promoting mental function
Protecting the nervous system
Enhancing immunity and infection resistance
Some adaptogenic herbs may also have other benefits, including aiding sleep, relieving arthritis, and reducing cancer treatment side effects. But how do these herbs produce such a wide range of benefits?
How Do Adaptogens Work?
Research suggests that adaptogenic herbs regulate the nervous, immune, and endocrine systems primarily by acting on the hypothalamic-pituitary-adrenal (HPA) axis. This complex communication system links the hypothalamus and pituitary gland in the brain to the adrenal glands and is a crucial part of the human stress response.
Activation of the HPA axis releases the stress hormones adrenaline and cortisol. These chemicals' short-term effects include increased energy production, alertness, and blood flow while suppressing digestive, immune, and reproductive functions.
These effects are beneficial in potentially life-threatening situations, but when the HPA axis is continuously activated, for example, in chronic stress, these hormones can have detrimental effects. For example, excessive cortisol is associated with inflammation, depression, chronic fatigue, and reduced mental function.
Adaptogenic herbs seem to counter these effects by influencing both cortisol levels and cortisol receptors. They also impact various other chemicals and processes involved in the stress response. However, it is essential to note that research into adaptogens is ongoing, and their precise mechanism of action is still not fully understood.
Adaptogenic Herbs in Chinese Medicine
Many adaptogenic herbs have been used in TCM for centuries, and there is a lot of crossover with herbs that are considered tonics. Here are some of the best examples of adaptogens in Chinese medicine:
Ren Shen (Panax ginseng)
Ren Shen is the Chinese name for Asian ginseng (not to be confused with American ginseng, although the two have somewhat similar properties). It is native to North-East China, Korea, and Eastern Siberia.
In TCM terms, Ren Shen is a powerful qi tonic and is one of the most commonly used herbs in both medical formulas and health food products. It is used to reinforce vital energy and to treat both yang deficiency and Spleen deficiency, two common conditions in our modern world.
One of the most common ways of using Ren Shen is as an ingredient in soups and stews. For example, it can be combined with other adaptogenic herbs, such as Wu Wei Zi and Ling Zhi (see below), and cooked into a soup that is said to invigorate qi, soothe the nerves, relieve asthma, and strengthen immunity. It is also traditionally brewed as tea, candied, or infused into wine.
From a biochemical perspective, ginseng contains over 60 unique active compounds known ginsenosides, which are a form of saponin. It is also rich in polysaccharides, amino acids, peptides, and vitamins, which influence the human body in a variety of ways. For example, minor alterations in the chemical structures of different ginsenosides mean that ginseng can simultaneously sedate and stimulate the central nervous system.
Different methods of preparing ginseng can alter its properties even further. For example, while white ginseng is simply dried in the sun after harvesting, red ginseng is steamed before drying, which experts believe increases the potency of its active compounds.
It is primarily ginseng's roots used for medicine, but the stems, leaves, and berries may also have therapeutic uses.
Some of the best-studied benefits of ginseng include:
Antioxidant
Anti-inflammatory
Improving memory and learning capacity
Neuroprotective properties
Immunomodulating effects
Regulation of blood glucose levels
Anti-tumour activity
It is generally considered safe, although overuse can cause some side effects. It should also be used with caution in people with hyperactive yang qi, high blood pressure, and those taking other medications.
Huang Qi (Astragalus membranaceus)
Huang Qi, known as astragalus or milkvetch in English, comes from the root of a plant in the pea family. It is native to North-East and South-West China and widely cultivated throughout the western regions of the country.
Like Ren Shen, Huang Qi is considered a qi tonic and used particularly to tonify the qi of the Stomach and Lungs, improve immunity, and prevent prolapse. It is typically prepared as a decoction or used as an ingredient in teas, congee, wine, and soups. Huang Qi is a common ingredient in many healthn food products that are marketed to promote longevity.
In biochemical terms, astragalus is rich in flavonoids, triterpenoid saponins, and polysaccharides. It has been shown to have many beneficial properties, including:
Antioxidant
Anti-inflammatory
Immunomodulating effects
Regulation of blood glucose and lipids
Hepatoprotective properties
When used in regular doses, this herb appears to be safe and free from side effects. However, due to its effects on the immune system, it should not be used by people taking immunosuppressant drugs, or those with an autoimmune disease.
Wu Wei Zi (Schisandra chinensis)
Wu Wei Zi, known as schisandra or Chinese magnolia vine in English, is the berries of a vine that is native to North-East Asia. Its Chinese name means “five-flavour fruit,” and it is said to possess the five flavours of Chinese medicine (sweet, sour, bitter, pungent, and salty), meaning that it acts upon the five zang organs (Spleen, Liver, Heart, Lung, and Kidney). This is a rare quality among Chinese herbs, and means it has a wide variety of uses in food and medicine.
It is primarily prized for its astringent properties; it is said to replenish qi and can be useful in cases of excessive sweating, seminal emissions, and diarrhoea. It is also popular as a tranquiliser with the effect of calming the mind and inducing mild sedation. It is most commonly brewed as a tea.
Biochemically speaking, schisandra’s key active compounds are lignans. It also contains polyphenols, triterpenoids, organic acids, and polysaccharides, giving it a broad range of benefits, including:
Antioxidant
Immunomodulating effects
Antidepressant and anti-anxiety
Improving memory and cognitive function
Sedative-hypnotic effects
It appears to be safe in normal amounts, although large doses could cause toxicity. Schisandra may also interact with various medications, so caution is advised when using it alongside other medicines.
Hong Jing Tian (Rhodiola crenulata)
Hong Jing Tian, or red-spotted stonecrop, is a small flowering plant native to South-West China and Tibet. It grows in harsh conditions at high altitudes amidst low oxygen, extreme cold, and intense UV radiation. The root of the plant is used in both traditional Chinese and Tibetan medicine.
In TCM terms, Hong Jing Tian is used to replenish qi, clear the Lung, nourish the Heart, and enhance mental function. It can be combined with other herbs, such as Huang Qi and Gou Qi Zi (goji berries) to further enhance its effects. It is typically prepared as tea, congee, or wine.
From a biochemical perspective, this plant is similar to other Rhodiola species and contains phenols and their corresponding glycosides, monoterpenoid glycosides, cyanophoric glycosides, and flavonoids. The numerous benefits of this and other Rhodiola species include:
Antioxidant
Anti-inflammatory
Immunomodulating effects
Antidepressant
Neuroprotective properties
Cardioprotective properties
Moreover, Rhodiola crenulata is considered extremely safe and is not associated with the side effects that some other adaptogenic herbs like ginseng can cause. However, more human research on this plant is required, so it should still be used under the guidance of a trained professional.
Ling Zhi (Ganoderma lucidum)
Ling Zhi, known as reishi in English, is a medicinal mushroom that is prized for its health-promoting effects. Its Chinese name means “spirit mushroom,” and it is sometimes nicknamed “the mushroom of immortality” due to its purported benefits for longevity. This beautiful mushroom grows on living or dead wood and is widely distributed geographically. It is one of the most popular functional fungi in both Chinese and western medicine.
In TCM, it is used to treat tightness of the chest, tonify Heart qi, improve memory, and tranquilise the mind. It can be brewed as a tea or infused into wine, possibly in combination with other adaptogens, including Huang Qi and Wu Wei Zi. It can also be used in soup bases alongside other mushrooms and medicinal herbs.
Like most mushrooms, some of reishi’s best-known active compounds are polysaccharides, specifically beta-glucans. However, it is also a rich source of triterpenoids, known as ganoderic acids. This combination is responsible for the mushroom’s broad range of benefits, including:
Antioxidant
Anti-inflammatory
Immunomodulating effects
Anti-tumour activity
Antimicrobial
Regulation of blood glucose levels
Antidepressant and anti-anxiety
It is generally considered safe, although due to its effects on the immune system, reishi should be used with caution by those taking immunosuppressant drugs or living with autoimmune conditions.
Adaptogenic Herbs: Safety and Side Effects
According to their original definition, adaptogenic herbs should not harm the body when used in appropriate doses. However, like any medicinal substance, adaptogens have the potential to cause side effects, especially with inappropriate use.
These can vary significantly depending on the adaptogenic herb in question. However, some of the most common examples include:
Excitability
Insomnia
Headaches
Adaptogenic herbs can also interact with other supplements as well as prescribed or over-the-counter drugs. Therefore, it is important to consult a healthcare professional before use, especially for individuals with pre-existing medical conditions and those taking other medication.
Further Reading
References
Liu YZ, Wang ZM, Zhang JZ (2015) Dietary Chinese Herbs - Springer-Verlag, Wien