Adaptogens and Nervines for Resilience in Body and MindJun 28, 2020
By Tim Culbert, MD
Adaptogens and nervines can support resilience in body and mind. These substances are generally well-tolerated and can help your system adapt more skillfully when faced with stress.
What are Adaptogens?
Adaptogens are typically plant-derived substances that work to balance your body and mind. You may also hear them called “adaptogenic herbs.” These substances can help your body adapt to physical, chemical, environmental, and emotional stress; and can also exert a normalizing effect on bodily processes.
Adaptogens Can Help
- Increase blood flow in the central nervous system.
- Increase the release of helpful brain chemicals such as nerve growth factor and BDNF.
- Modulate brain waves.
- Support neuroplasticity.
- Boost the production of neurotransmitters.
- Prevent cell damage.
- Eliminate toxins.
- Balance the stress response of the adrenal system.
- Quiet the mind and body.
- American ginseng (panax quinquefolius) can help support strength, stamina, and mental alertness while reducing adrenal gland fatigue.
- Eleuthero Root (often called Siberian Ginseng) is known for its ability to improve mental clarity and support stamina during emotional situations.
- Rhodiola. Can help bolster the immune system and enhance mood and energy.
- Ashwagandha. Can promote vigor and strength. It can also help ease the effects of stress by enhancing GABA receptor activity and serotonin in the brain. It also helps to regenerate axons, dendrites, and synapses in the central nervous system.
- Schisandra. Chinese folklore suggests this berry calms the heart and quiets the spirit. It can also promote concentration and endurance.
- Bacopa. This ayurvedic herb can support memory and also reduce anxiety. It appears to work, in part, by modulating serotonin.
What are Nervines?
Nervines have been described as herbals/botanicals that soothe nervous excitement.
Gentle Nervines Can Help
- Keep the nervous system from getting too revved up.
- Encourage a person to have a wind down in the evening.
- Provide more restful sleep.
- Chamomile. Commonly sipped as a tea to help sleep, it can also help relieve mild daytime stress.
- Passionflower. This plant can help reduce nervous restlessness and can support restful sleep.
- Valerian. Can support relaxation by calming/quieting the mind and assisting with sleep.
- Hops. Known by beer drinkers, hops can help promote a more relaxed state and even calm a nervous stomach.
- Lavender. This calming herb is often found in aromatherapy preparations and is known for its gentle calming action. It can also be ingested in a tea or tincture.
How to Use Adaptogens and Nervines
The most common way to include these substances is by way of tea or tablet/capsule. You can also find powders and tinctures. Follow the recommendations of your doctor for types and amounts. Dr. Emmons and I use a few of these types of products in our practices:
Stress and Anxiousness Support
*Note: Some of the supplements discussed in this article can cause side effects, but many people tolerate them much better than prescription medications. They are generally considered safe, however, they should not be started without your doctor’s knowledge and supervision. If you are taking medication already, be sure to talk with your doctor before adding any of these items. If you are considering going off medication, remember never to stop your medication suddenly—always consult with your doctor about how to safely taper off any psychiatric medication. See terms (link terms).
**These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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