Summary
Incorporating adaptogenic herbs such as ashwagandha, Holy basil, and rhodiola can be valuable adjuncts for times of stress.* These botanicals have demonstrated potential in enhancing resilience and supporting physiological balance, making them a compelling choice for integrative stress management and promoting overall well-being.*
In today’s fast-paced world, facing occasional stressors has become an unavoidable part of daily life. Managing times of stress effectively is important for maintaining overall health and well-being. One natural and holistic approach to stress management is with botanicals, particularly adaptogens.* Adaptogens are a unique class of herbs known for their ability to help the body adapt, promote balance, and enhance resilience.* By supporting the body’s natural stress response mechanisms, adaptogens can play a vital role in sustaining our health.* Continue reading as we explore the benefits of three important botanical adaptogens, providing evidence-based insights into their efficacy.
Ashwagandha (Withania somnifera)
Ashwagandha has been shown to improve the body’s response to stress .* Ashwagandha root extract at a dose of 300 mg administered twice daily was shown to significantly reduce perceived stress levels using the Perceived Stress Scale (PSS) and food cravings, while also affecting objective markers.* This study was conducted on 52 adults between 18 and 60 years and subjects were randomly assigned to receive either ashwagandha or placebo for an 8-week time period.[1]
Stress and disturbed sleep often go hand-in-hand, and thankfully Ashwagandha may help with both. A study conducted on 80 adults between 18 and 60 years were randomly assigned to receive either 600 mg of Ashwagandha root extract daily or placebo. Among the ashwagandha group, significant improvements were noted in sleep onset latency, total sleep time, sleep efficiency, and waking after sleep onset.*[2]
Holy Basil (Ocimum sanctum or Ocimum tenuiflorium)
Holy basil (also known as Tulsi) has been used in the thousands of years-old system of Indian healing known as Ayurveda, and serves as a perfect example of how an ancient remedy can help us with modern ailments. Holy basil has been studied for its potential impact on the stress response, primarily through its effects on the hypothalamic-pituitary-adrenal (HPA) axis and central nervous system and modulating various biochemical pathways.*
Various animal studies have demonstrated that Ocimum sanctum extract administration resulted in changes in behavioral assessments and corticosterone levels by proposed activity on the corticotropin-releasing hormone receptor 1 (CRHR1), indicating a modulatory effect on the HPA axis.*[3]
In 80 healthy adult volunteers aged 20 to 50 years that were given either 300 mg of Ocimum sanctum extract or placebo for 30 days, participants in the treatment group showed support of cognitive function compared to the placebo group assessed via verbal recall tests, continuous performance tests, and executive function tests. Additionally, the treatment group self-reported improvements in mood and occasional anxiety with daily use of Ocimum sanctum extract.*[4]
Daily intake of 1200 mg of standardized Holy basil extract for 6 weeks was found to be effective in reducing perceived stress using a Perceived Stress Scale (PSS), affecting salivary cortisol levels, and decreasing occasional daytime sleepiness among 130 adults aged 18-65.* These findings support Holy basil’s use for occasional stress management.*[5] An additional study was conducted with 100 volunteers aged 18-65 years taking Holy basil extract who were randomly assigned to receive either 125 mg of Ocimum tenuiflorum extract twice daily or a placebo for 8 weeks. Those in the active group experienced significant improvements in perceived stress levels, mood, and sleep quality compared to the placebo group.* Additionally, the study reported objective changes in hair cortisol and buffered stress responses as indicated by salivary cortisol, salivary amylase, and blood pressure levels during stress tests.*[6]
Rhodiola (Rhodiola rosea)
Also known as golden root, rhodiola is commonly used in Russia and the Scandinavian countries, where it grows natively. Like other adaptogens, rhodiola has been shown to regulate energy levels throughout the day and to modulate the stress response through various mechanisms with both preclinical and clinical evidence.*
In 40 male students between 17 and 19 years of age experiencing the stress of examinations, 50 mg of Rhodiola rosea SHR-5 extract intake for 20 days was shown to increase learning capacity evaluated through performance tests, reduce mental fatigue assessed with subjective questionnaires, and improve mood and general well-being.*[7]
Similar results were also reported in a study of 161 military cadets that were given either low-dose Rhodiola rosea SHR-5 extract (370 mg/day), high-dose Rhodiola rosea extract (555 mg/day), or placebo for 20 days. Both groups of SHR-5 extract showed significant improvements in mental work capacity, attention and concentration, subjective energy levels, and general well-being as compared to the placebo group.*[8]
In cases of physical stress, rhodiola has been shown in animal studies to normalize heart function[9] and promote heart muscle health.*[10] It has further been shown in human adults to enhance performance during endurance exercise such as running when given a single dose of 3mg/kg of body weight of Rhodiola rosea extract.*[11]
In a study of over 100 adults aged 18-65 years with reported life- and work-related stress, two daily 200 mg doses of Rhodiola rosea extract supplementation for 4 weeks yielded significant improvements in energy and mood using the Total Stress Score (TSS) from the Perceived Stress Questionnaire (PSQ), and sleep quality as evaluated using the Pittsburgh Sleep Quality Index (PSQI).*[12]
In another study focusing on burnout in 118 participants between 30-60 years old, 400 mg of daily Rhodiola rosea extract supplementation for 12 weeks was shown to improve mood, reduce perceived stress, improve sleep quality with better PSQI scores, and enhance overall quality of life.* [13]
Incorporating adaptogenic herbs like ashwagandha, Holy basil, and rhodiola can help enhance resilience and support physiological balance during times of stress.* These botanicals have shown potential in reducing perceived stress, improving mood, cognitive function, sleep quality, and overall well-being.* Their adaptogenic properties make them valuable tools for integrative stress management in our fast-paced world.*
The information provided is for educational purposes only. Consult your physician or healthcare practitioner if you have specific questions before instituting any changes in your daily lifestyle including changes in diet, exercise, and supplement use.