Adaptogens for Anxiety

Adaptogens for Anxiety

Since diet plays such an important role in promoting mental wellbeing, one might wonder what some researched-based supplements would help with anxiety and depression. Some of the most common anxiety-relieving herbs include the following: kava, valerian, pennywort, hops, chamomile, Ginkgo biloba, passionflower, ashwagandha, skullcap, and lemon balm.¹ Since there are so many different natural supplements that can improve anxiety and depression, this post will discuss three of these natural supplements. The natural supplements that will be discussed in this post all specifically fall into the category of herbs called “adaptogens.” Adaptogens are natural supplements such as roots, leaves, and different parts of plants that physiologically help promote homeostasis, increase regulatory processes, yet do not overcorrect these processes. Ultimately, the use of adaptogens help individuals better handle the daily life stressors that might be thrown at them whether those stressors are emotional, hormonal, or physiological.² The adaptogens discussed in this post are Withania somnifera (Ashwagandha), Rhodiola rosea, and maca. Research is showing the benefits of adding natural supplements to one’s diet and how this addition can ultimately increase mental wellbeing.

Ashwagandha

Ashwagandha has been used in the Western medicine practice called Ayurveda dating back as far as 6000 BC. Historically, different parts of the Ashwagandha plant have been used in many different ways to help with inflammation, constipation, insomnia, anxiety, and more. Ashwagandha is an adaptogen, and the chemical components that give this herb its anxiety-fighting properties are sitoindosides and acysterylglucosides. Research has shown that, when rats are given Ashwagandha then placed in a stressful environment, these rats have increased endurance and decreased cortisol levels. In three anxiety trials, it was found that Ashwagandha had stress reducing and anti-anxiety effects similar to Lorazepam. In two trials, Ashwagandha was found to have comparable antidepressant properties to imipramine.³ Another trial explains that this plant is safe for human use and that it ultimately promotes GABAergic and serotonergic pathways.⁴

Another study tested Ashwagandha in stressed but healthy adults to find the exact results. The experimental group received 240 mg of Ashwagandha extract for 60 days. Researchers documented results using the Hamilton Anxiety Rating Scale (HAM-A); the Depression, Anxiety, and Stress Scale -21 (DASS-21); and hormonal changes in cortisol, and dehydroepiandrosterone- sulphate (DHEA-S). In the end, Ashwagandha was found to be well-tolerated, and no participants reported adverse effects from the supplement. Statistically significant results included the reduction in HAM-A (p= 0.040), decreased morning cortisol levels (p < 0.001), and DHEA-S (p= 0.004) when compared to the placebo group. There was a reduction in DASS-21 results, but these results were not statistically significant (p = 0.096). Researchers conclude that the use of Ashwagandha is safe and effective for reducing symptoms of anxiety.⁵

Rhodiola

Another natural supplement that has shown benefit in anxiety and depression symptom management is called Rhodiola rosea. Rhodiola rosea is originally found in Eastern Europe and Asia, and one can even find this herb being recommended in the Materia Medica. Historically, Rhodiola has been used to improve headaches and high-altitude sickness. Today, Rhodiola has been proven to be safe for human and animal consumption and is commonly used. The common dosage is 200- 600mg taken daily in a capsule or tablet formulation.⁶

As far as the adaptogenic properties of Rhodiola, there are a few proposed mechanisms through which this herb exerts its benefits. Chemically, there are approximately 140 different chemical components within Rhodiola rosea that promote physical and mental wellbeing. In many different studies, researchers have proven that rhodiola use improves function of noradrenalin, serotonin, dopamine, and acetylcholine receptors. Further, this adaptogen decreases the production of corticotropin releasing hormone which decreases cortisol levels in stressful situations. In the brain, rhodiola also increases permeability of the blood-brain-barrier to dopamine and serotonin.⁷ For these reasons, we can see how mechanistically rhodiola is beneficial for symptom relief in anxiety and depression.

Maca

Another adaptogen that is receiving increasing interest in functional medicine is the herb Lepidium meyenii, otherwise known as maca. Maca is an adaptogenic herb from Peru that has been used for centuries. Historically, maca is most known for its benefits with fertility enhancement. Today, maca is thought to be possibly beneficial for a variety of different outcomes such as lipid management, glucose management, blood pressure management, anxiety and depression improvement, and non-hormonal fertility aids. Research is still being conducted to find exactly where maca is the most beneficial. Maca has been found to be safe for human and animal consumption. Finally, there are a few different versions of the maca plant, so depending on the desired outcome, your provider might have you use a specific type of maca.¹¹

For anxiety and depression, so far there has not been any data saying that one form of maca is superior to the other form. Researchers are trying to understand how maca produces its anti-anxiety effects. A few studies explain that the effects are not from hormonal changes.¹² Participants were post-menopausal women, and close monitoring of their hormone levels occurred throughout the trial. It was concluded that maca does not change levels of estradiol, follicle stimulating hormone, luteinizing hormone, and sex hormone-binding globulin; however, participants did notice anxiolytic and antidepressant effects of maca use.¹³ Another study proposes why researchers think maca is beneficial in anxiety and depression management. This study explains that maca acts as an antioxidant, significantly decreases cortisol levels, and increases dopamine levels. They did conclude that maca did not significantly affect serotonin levels.¹⁴ Even though the exact mechanism of how maca produces its anxiolytic and antidepressant effects may not be exactly known, research still shows that people struggling with these symptoms often find benefit from adding maca to their regimen.

Conclusion

Clearly, there are many different herbal supplements that can help with anxiety and depression. Adaptogens tend to be the most useful supplements in this area because they help reduce stress and promote homeostasis. Some of the most commonly studied anti-anxiety herbs include Ashwagandha, Rhodiola rosea, lavender, chamomile, maca, and many others. Ashwagandha offers many benefits including inflammation and cortisol regulation. Rhodiola also offers benefits of neurohormone regulation and cortisol regulation. Many individuals have found benefits in using adaptogens to maintain their own mental health. If you are interested in trying different adaptogens to help manage anxiety and depression symptoms, we have this product in our store that contains both Ashwaghanda and Rhodiola. As always, please reach out to one of your PharmToTable providers if you are needing more support. You can fill out this form and one of our pharmacists will be in touch.

Written by Amy Fohner, PharmD Candidate
Edited by Lindsey Dalton, PharmD

References:
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