Summary
Whether they’re decreasing perceptions of stress, modulating cortisol, improving mental stamina, supporting energy, or all of the above, adaptogens offer a stress-protective effect by encouraging homeostasis via multiple mechanisms of action.* Magnolia, ashwagandha, and lemon balm are valuable tools in cases of cortisol balance, with each having distinctive valuable impacts on stress response. These botanicals, used individually or together, can offer adaptogenic benefits to those seeking improved stress response as a part of their health goals.*
Cortisol Basics
Cortisol is our body’s predominant stress hormone, is produced by the adrenal cortex, and is released in response to corticotropin releasing factor which is a product of the anterior pituitary.[1] It can be measured in serum, saliva, and urine. Think of it as a built-in alarm system that lets our body know when a potential danger arises and equips us to deal with it. Under stress, cortisol puts us on high alert for impending danger. Physiologically, under stressful conditions, cortisol affects our blood pressure as well as blood sugar, and slows down other metabolic processes such as digestion, reproductive function, and sleep that are less urgently critical to enabling us to escape our stressor safely and efficiently.*[2]
When we are stressed for extended periods, this alarm continues to ring without interruption. Those non-priority metabolic processes like digestion, reproductive functions, and sleep may be affected.[3] Because of this, persistent stress and the subsequent cortisol production can drive processes affecting various systems of the body.[4]
Botanicals for Cortisol Balance
We can begin to bring balance to cortisol production and metabolism by utilizing the power of adaptogens. The word “adaptogen” refers to a classification of herbs that can support our ability to cope with stress and protect against stress-related concerns.*[5],[6] Listed below are some of the most popular adaptogens and their potential benefits on persistent stress.
Ashwagandha (Withania somnifera)
The root of Withania somnifera, commonly referred to as ashwagandha, has a longstanding history of use in Ayurvedic tradition as a Rasayana, dating back to at least 6000 BCE. It is considered one of the most essential Ayurvedic botanicals, with ancient documents touting its use for “rejuvenating the system” and “promoting a youthful state.”*[7]
Today, ashwagandha is known as a nervine tonic with adaptogenic properties. These adaptogenic effects are due to the withanolides found in the herb’s root and leaves that possess steroidal properties.*[8] Withanolides are structurally similar to ginsenosides from ginseng.[9] Additionally, ashwagandha root contains sitoindosides, which have been shown in basic sciences to protect against oxidative stress.*[10]
Ashwagandha extract is effective in reducing stress and occasional anxiety in healthy adults.* It also affects cortisol levels.* Sixty (60) healthy adults experiencing stress were randomly assigned to receive either 240 mg of ashwagandha extract or a placebo daily for 60 days. The study was conducted in a double-blind manner, ensuring that neither the participants nor the researchers knew who was receiving the treatment or the placebo. Two validated methods were used to monitor stress response Additionally, morning serum cortisol levels were assessed to gauge physiological stress response.*[11]
Similar results in which ashwagandha affected cortisol levels, supported the stress response and sleep quality.* Sixty (60) healthy adults experiencing stress, with a Perceived Stress Scale (PSS) score of over 20, were randomly assigned to receive either 240 mg or 600 mg of ashwagandha root extract daily or a placebo for eight weeks.[12] Taken together, these studies begin to help us understand that two months may be a clinically useful duration to determine if ashwagandha may support an individual’s health goals. The second study gives insight into how different dosages may be used.
Magnolia (Magnolia officinalis)
Magnolia, an ancient tree native to China, has traditionally been valued for its aromatic bark.[13] Evolutionarily, magnolia trees evolved before our current pollinators, the bees. The flowers of the magnolia developed to encourage pollination by beetles. To avoid damage from pollinating beetles, the carpels of the flowers are extremely tough and resistant to destruction. Interestingly, a traditional indication for the use of magnolia bark has been to improve resilience or “toughness” for those who consume it.* In Chinese tradition, magnolia bark is used for occasional anxiety, relaxation, improved mood, and to “move qi.”* Each of these benefits may be attributed, at least in part, to magnolia’s cortisol-modulating effects.*[14]
Lemon Balm (Melissa officinalis)
Lemon balm, is a plant native to Iran with historical uses in Iranian folk tradition used for its digestive, carminative, relaxing, and calming properties.*[15] Lemon balm has been observed in prescriptions dating back to the early 1500s, some of which were from Paracelsus himself, a pioneer of the “medical revolution” and one of the first to introduce chemistry to medicine. Paracelsus used lemon balm to address “all complaints supposed to proceed from a disordered state of the nervous system.”*[16] Paracelsus might be proud to see that modern science has substantiated many of the traditional beliefs and uses surrounding lemon balm, particularly around its calming effects.*
Two different doses of lemon balm significantly attenuated induced stress, with improvements in mood and cognitive performance in a study where 18 healthy volunteers were randomly assigned to receive either 300 mg or 600 mg of Melissa officinalis extract or a placebo in a double-blind, placebo-controlled, randomized design.* Laboratory-induced stress was simulated using a multi-tasking framework. The higher dose of 600 mg was more effective in enhancing calmness and reducing alertness without impairing cognitive function.*[17]
Lemon balm has been found to support occasional anxiety and disturbed sleep.* Twenty (20) volunteers experiencing effects of stress were given 600 mg of a standardized Melissa officinalis extract daily for 15 days in a double-blind, randomized, placebo-controlled trial. Three validated questionnaires were used to measure occasional anxiety and disturbed sleep was monitored via sleep latency and the use of as-needed sleep medication.*[18] Neither of these studies specifically evaluated cortisol.
Rosmarinic acid, a constituent of lemon balm, affects the enzyme acetylcholinesterase, which degrades acetylcholine. Lemon balm has demonstrated the ability to bind both nicotinic and muscarinic acetylcholine receptors.[19],[20] These effects are valuable not only in promoting the parasympathetic state but also in improving cognition in times of stress.*[21] Lemon balm is generally well tolerated.*[22]
Adaptogens like magnolia, ashwagandha, and lemon balm offer stress-protective benefits by modulating cortisol and supporting homeostasis.* These botanicals help balance cortisol levels, reduce stress, and improve mental stamina, making them useful for managing stress-related health concerns.* Each herb has unique properties, such as ashwagandha's ability to reduce cortisol, magnolia's mood-enhancing effects, and lemon balm's calming impact, contributing to overall stress resilience and cognitive support.*
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.