Adaptogens

What are adaptogens and how do they work in an athlete's body?

Adaptogens are natural substances, most often of plant origin, that help the body adapt to stress—both physical and mental. In the context of sports, stress isn't just emotional tension, but also the strain resulting from intense training, sleep deprivation, or diet. Adaptogens work at the cellular level, regulating the nervous, hormonal, and immune systems. Their key properties include:

• Reducing oxidative stress: Intense training generates free radicals that can damage cells. Adaptogens like ashwagandha and rhodiola rosea neutralize these harmful molecules, protecting muscles and accelerating recovery.
• Regulating Cortisol Levels: Cortisol, the stress hormone, in excess can lead to muscle catabolism and fatigue. Adaptogens help keep its levels in check, supporting anabolism and improved well-being.
• Improving Performance: Substances such as ginseng and eleutherococcus increase the body's capacity for exercise by improving oxygen transport to muscles and delaying fatigue.
• Immunity Support: Regular training can weaken the immune system. Adaptogens strengthen the immune system, reducing the risk of infections that could interrupt your training cycle.

What is stress and how can adaptogens help combat it?

To understand the power of adaptogens, we must first understand stress from a physiological perspective. Every stimulus—training, work, personal problems—triggers a stress response in the body. The HPA axis (hypothalamic-pituitary-adrenal) plays a key role here, managing the production of stress hormones, primarily cortisol.

Cortisol—the killer of your performance

A short-term increase in cortisol levels, for example, during a workout, is a natural and desirable phenomenon. The problem arises when stress becomes chronic and cortisol levels remain consistently elevated. This leads to:

• Muscle catabolism: Cortisol is a catabolic hormone, meaning it promotes the breakdown of muscle protein. Your hard-earned muscle literally disappears.
• Fat accumulation: Especially around the belly, which is the bane of every figure-conscious person.
• Declined immunity:You become more susceptible to infections, which excludes you from regular training.
• Sleep and recovery problems:High cortisol in the evening prevents deep, regenerative sleep.
• Brain fog and lack of concentration:You have problems with focus, memory, and motivation.

Adaptogens work at the level of the HPA axis. They modulate the body's response to stressors, helping to keep cortisol levels in check. They don't completely block the stress response—which would be unhealthy—but they make it milder and the body recovers faster.

What adaptogens should you use for stress?

Ashwagandha (Withania somnifera)

If you had to choose just one adaptogen, it would probably be Ashwagandha. This root, also known as Indian ginseng, is an absolute powerhouse in the fight against stress and its negative effects. The main active substances in AshwagandhaAshwagandha's main ingredient is withanolides. They are responsible for its ability to lower cortisol levels. Scientific studies clearly confirm that regular supplementation with Ashwagandha significantly reduces perceived stress, anxiety, and cortisol levels in the blood.

Benefits for athletes:

• Better recovery and sleep: By lowering cortisol, Ashwagandha improves the quality of sleep, which is crucial for muscle and nervous system recovery.
• Increase in strength and muscle mass: Studies have shown that Ashwagandha supplementation combined with strength training leads to greater gains in strength and muscle mass than training alone.
• Improvement in performance (VO2max): Helps increase VO2 max, which is extremely valuable in endurance sports.
• Testosterone Support:By reducing stress, it may help optimize natural testosterone production.

Rhodiola rosea

Rhodiola rosea, known as the "golden root," is an adaptogen with legendary stimulating properties and increased resistance to fatigue. It was used by Vikings and Soviet cosmonauts to improve endurance in extreme conditions. Rhodiola contains unique active compounds – rosavins and salidroside. They influence neurotransmitter levels (serotonin, dopamine), reduce fatigue, and increase the production of ATP (the basic energy molecule in cells).

Benefits for athletes:

• Fatigue reduction: Rhodiola rosea is extremely effective in combating exhaustion, both physical and mental. It allows you to train longer and harder.
• Improved concentration and cognitive functions:Sharpens the mind, shortens reaction time, and helps maintain focus even during long and monotonous training sessions.
• Increased resistance to stress:Helps maintain calm and mental clarity in stressful situations, such as sports competitions.
• Protection against overtraining:By supporting the nervous system, it helps avoid chronic fatigue.

Bacopa Monnieri (Brahmi)

Bacopa Monnieri is a nootropic and adaptogenic herb that has been a pillar of Ayurvedic medicine for centuries in the context of improving brain function. In sports, where the mind is as important as the muscles, Bacopa becomes invaluable support. The active substances, bacosides, improve communication between neurons, support the synthesis of neurotransmitters (acetylcholine, serotonin), and act as powerful antioxidants, protecting brain cells.

Benefits for athletes:

• Better memory and learning: Crucial for remembering complex techniques in combat sports or strategies in team games.
• Faster information processing: Improves the ability to quickly analyze situations and make decisions under pressure.
• Anxiety and stress reduction: Has a calming effect, which helps control emotions before competition.

Other adaptogens that can be used in sports

• Gotu Kola (Centella asiatica): Called the "memory herb." It supports brain health, improves circulation (which is important for muscle nourishment), and accelerates tissue healing.
• Lion's Mane: A mushroom with powerful nootropic effects. It stimulates the production of nerve growth factor (NGF), which supports the regeneration of the nervous system – absolutely crucial for athletes.
• Siberian Ginseng (Eleutherococcus senticosus): A classicA powerful adaptogen that increases resistance to stress, improves endurance, and supports the immune system.

Do adaptogens improve concentration and memory?

Adaptogens are natural plant-derived substances that help the body adapt to stress and regulate physiological processes. A growing body of scientific research indicates that selected adaptogens may have a beneficial effect on cognitive functions—including concentration, working memory, and mental performance under stress and fatigue. For example, Rhodiola rosea may improve mental resilience and reaction speed, while Panax ginseng and Bacopa monnieri are being studied for their ability to support memory and learning. It's worth noting, however, that these effects can be subtle and dependent on the individual body's response and the quality of the preparation used.

Can different adaptogens be combined?

Yes, many adaptogens can be safely combined, which is often used in clinical practice and phytotherapy. The so-called synergistic effects of various adaptogens can lead to comprehensive support for the body – for example, combining ashwagandha with rhodiola can simultaneously reduce nervous tension, improve mental endurance, and support the regeneration of the nervous system. However, each blend should be carefully considered, ideally individually selected, and in the case of people taking medication, consulted with a doctor or pharmacist due to potential interactions.

Should I take breaks from adaptogen supplementation, and why?

Yes, periodic breaks from adaptogen use are recommended – usually after 6–8 weeks of supplementation, it's worth taking a 2–4-week break. Adaptogens work by supporting the body's natural regulatory mechanisms, so prolonged use without interruption may lead to their weakening or the suppression of the body's natural stress responses. Moreover, regular breaks allow you to assess the actual effect of the preparation and minimize the risk of possible tolerance or overload of liver enzyme systems.

How to dose ashwagandha?

Dosage of Withania somnifera—or ashwagandha—depends on the form of the preparation and the purpose of supplementation. For an extract standardized for withanolide content (usually 5–10%), the most common doses are in the range of 300–600 mg daily, usually in two divided doses (e.g., morning and evening). To reduce stress, improve sleep quality, and support nervous system regeneration, evening supplementation is optimal. However, you should avoid exceeding the recommended doses and monitor your body's individual response – in rare cases, drowsiness, low blood pressure or stomach discomfort may occur.