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9 Adaptogen Mental Wellness Supplements to Boost Your Wellbeing

In today’s fast-paced world, mental wellness has become a priority for many individuals seeking to navigate the stresses of daily life. One increasingly popular category of supplements comes from adaptogens—natural substances that help the body adapt to stress and promote overall balance. This article explores nine adaptogen supplements that may enhance your mental wellness.

1. Ashwagandha

Overview: Renowned for its strong stress-relieving properties, ashwagandha (Withania somnifera) is an ancient herb used in Ayurvedic medicine.

Benefits: Research suggests that ashwagandha may lower cortisol levels, the hormone responsible for stress. Many users report improved mood, reduced anxiety, and enhanced cognitive function.

Recommendation: Look for standardised extracts to ensure potency, typically in doses of 300-500 mg taken twice daily.

2. Rhodiola Rosea

Overview: Rhodiola rosea, often referred to as golden root, is native to cold regions of Europe and Asia and has been used for centuries to increase stamina and reduce fatigue.

Benefits: Evidence indicates that rhodiola can enhance mental performance, reduce symptoms of burnout, and alleviate feelings of depression and anxiety.

Recommendation: A common dosage is 200-400 mg daily, preferably taken before meals to maximise absorption.

3. Holy Basil

Overview: Holy basil (Ocimum sanctum), also known as tulsi, is considered a sacred herb in Hinduism and is valued for its adaptogenic effects.

Benefits: This herb is celebrated for its ability to promote calmness and support mental clarity, making it an excellent choice for those dealing with anxiety and stress.

Recommendation: For maximum effects, a tincture or capsule form containing 300-600 mg taken daily is recommended.

4. Ginseng

Overview: Panax ginseng, also known as Korean ginseng, is a well-known adaptogen that has been used in traditional medicine for centuries.

Benefits: Studies have shown that ginseng can provide an energy boost, improve concentration, and buffer the body against stress.

Recommendation: Ginseng can be taken in various forms, including capsules or teas, with a typical dose of 200-400 mg per day.

5. Eleuthero (Siberian Ginseng)

Overview: Though not a true ginseng, eleuthero (Eleutherococcus senticosus) is sometimes called Siberian ginseng and is popular in traditional Eastern medicine.

Benefits: Eleuthero is known for its potential to increase resilience to stress, improve cognitive function, and promote overall wellbeing.

Recommendation: Regular intake of 300-600 mg of eleuthero extract, often in tincture or capsule form, can provide desired effects.

6. Schisandra Berry

Overview: Schisandra chinensis, or schisandra, is a berry known for its five flavours and a wide range of health benefits.

Benefits: This adaptogen has been shown to support mental performance, counteract fatigue, and promote emotional balance, making it an excellent supplement for mental clarity.

Recommendation: Look for schisandra in capsule or powder format, with dosages typically ranging from 500-1000 mg daily.

7. Maca Root

Overview: Maca (Lepidium meyenii) is a Peruvian root vegetable famous for its energising properties and ability to enhance physical and mental stamina.

Benefits: It’s believed to support mood balance and reduce symptoms of anxiety and depression, making it a beneficial choice for mental wellness.

Recommendation: Maca can be found in powder or capsule form, with a daily dose of 1500-3000 mg recommended.

8. Reishi Mushroom

Overview: Known as the "king of mushrooms," reishi (Ganoderma lucidum) has been used in Chinese medicine for thousands of years.

Benefits: This adaptogen is noted for its calming properties, which can help reduce anxiety and promote better sleep.

Recommendation: For mental wellness, reishi mushroom can be taken in powdered, capsule, or tea form, with a recommended dosage of 1-2 grams daily.

9. Bacopa Monnieri

Overview: Bacopa monnieri is a staple in Ayurvedic herbal medicine, celebrated for its cognitive-enhancing abilities.

Benefits: Research indicates that bacopa may improve memory, decrease anxiety, and enhance learning capabilities, making it a notable favourite among students and busy professionals.

Recommendation: A common dosage is 300-600 mg of standardised extract daily, usually taken with food for optimal absorption.

Conclusion

Incorporating adaptogens into your daily regimen can be an effective strategy for enhancing mental wellness. However, it’s important to consult with a healthcare professional before starting any new supplement, especially if you have underlying health conditions or are taking other medications. By exploring the benefits of these adaptogens, you can potentially boost your resilience against stress and contribute to a more balanced and fulfilling life.

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