Adaptogens: 75+ Herbal Recipes and Elixirs to Improve Your Skin, Mood, Energy, Focus, and More

Chapter 2

Adaptogens Glossary

Adaptogenic herbs can be found in every major herbal tradition around the world and grow in a wide range of climates and environments. Although they work broadly across many body systems as a class, each individual adaptogen has nuances behind its actions and areas where it really seems to shine. Knowing some of the background on each adaptogen helps when choosing the best herb for a particular situation, and also provides context from traditional culture, history, and customs that bring the herbs to life in daily use.

Albizia

Albizia julibrissin

Also known as mimosa and silk tree, albizia was introduced as a garden ornamental in the United States and can be found growing wild in many places, because it readily adapted to the climate and naturalized. The pink tasseled flowers and unique leaf shape are easy to identify.

David Hoffmann lists albizia as an adaptogen in his book Medical Herbalism.

In traditional Chinese medicine, both the bark and the flowers are used. As nervines, the bark is believed to have a stronger, more grounding effect while the flowers are more uplifting, but they are both used to assist with stress and anxiety.

Other traditional uses for albizia include for diarrhea, insomnia, and poor memory. The bark is also highly valued as herbal support while recovering from injury and physical trauma.

·        USDA Plant Hardiness Zone(s): 6–9

·        Properties: analgesic, sedative, nervine relaxant

·        Safety: Should not be used during pregnancy.

·        Serving Size: The most common way to use albizia is as an extract. Albizia extracts are usually given in 30–60 drop servings up to 3 servings per day.

Amla

Emblica officinalis syn. Phyllanthus emblica

Amla, sometimes known as amalaki, is a popular Ayurvedic tonic from India. Another common name for this herb is Indian gooseberry, although it isn’t related to European gooseberry (Ribes grossularia). Amla is a medium-sized tree, growing up to 60 feet tall in some cases, and is native to India, southern China, Sri Lanka, Myanmar, and Malaysia. This adaptogen is very sensitive to cold and can only be grown out of doors in USDA zones 9b and warmer.

In Ayurveda, amla fruit is classified as a rasayana and is believed to prolong youthfulness, life, and good memory. Although considered one of the milder adaptogens, this herb nonetheless has a reputation for increasing resistance to disease and nourishing the blood. It is considered an especially effective tonic for restoring the appetite, supporting liver health, and supporting the health of the bones, teeth, and hair.

Modern research has shown the fruit to be very rich in vitamin C and antioxidants. The high levels of antioxidants mean that it can play a role in supporting the health of connective tissue, blood vessels, and eyes and help support a healthy inflammatory response. Amla fruit is a key ingredient in the Ayurvedic tonic blends triphala and chyawanprash.

·        USDA Plant Hardiness Zone(s): 9b–11

·        Properties: anti-inflammatory, antioxidant, antiviral, mild laxative

·        Safety: It may be best to space the use of amla and iron, or amla and medications by 4 hours, because tannins found in amla could potentially interfere with iron absorption or the effectiveness of prescriptions, especially alkaloid medications.

·        Serving Size: 60–90 drops of 1:4 or 1:5 extract. Use 12–1 teaspoon of amla fruit to 8 ounces of water to make a decoction. Amla can be taken up to 3 times a day.

Ashwagandha

Withania somnifera

Ashwagandha is an adaptogen that has a reputation as a soothing nervine, and as such it can be well suited for someone who doesn’t want or need a stimulating adaptogen. Nervous system health challenges such as anxiety, fatigue, and insomnia from stress are all good reasons to consider ashwagandha.

This adaptogen appears to enhance endocrine function, and can help support an underactive thyroid and support balanced functioning for the testes and adrenal glands. It is often used in Ayurvedic formulas to support fertility and vitality in men.

Ashwagandha has uses as a women’s herb, as well. It can be supportive during heavy periods because it is rich in iron, and has been used in Africa as a uterine tonic for women who repeatedly miscarry.

Of course, this adaptogen also has potential uses for supporting the immune system. Ashwagandha has a balancing action and can be used in the presence of either hyper- or hypo-immune function.

A perennial in USDA zone 8 or warmer, ashwagandha can be grown as an annual in cooler climates. The key is to start your ashwagandha seedlings indoors, the same as tomatoes. Ashwagandha needs around 200 days to reach full maturity, but roots that have had at least 100 days may have developed enough for harvest. This herb prefers full sun and alkaline soil.

·        USDA Plant Hardiness Zone(s): 8–11

·        Properties: immune tonic, fertility tonic, nervine relaxant, antispasmodic

·        Safety: This adaptogen is part of the nightshade family, so if you have allergies to plants in this family you may want to consider other adaptogens. Ashwagandha can stimulate the thyroid gland, so is not ideal for people who have problems with their thyroid being too active, and it’s very high in iron, so may not be a good choice if you have a medical condition with excess iron.

Ashwagandha is one adaptogen that does have a tradition of use in children, specifically for malnourishment. Although sometimes used as a fertility tonic, this herb may not be suitable for use during pregnancy.

·        Serving Size: Ashwagandha extracts typically have a serving size in the range of 30–40 drops, up to 3 servings a day. For making a decoction, 12 teaspoon of herb is used in 8 ounces of water, and 2–3 cups can be taken a day.

Astragalus

Astragalus membranaceus

Astragalus is a mild adaptogen and a very good immune system tonic. Huang Qi, the Chinese name for astragalus, means “the yellow leader,” and refers to the yellow color of the fresh roots as well as the herb’s respected place as a premier tonic herb in TCM. Other uses for astragalus include protecting the liver and kidneys from damage caused by viruses or medication, lowering blood sugar, and improving blood flow to the heart.

A perennial herb native to China, Mongolia, Korea, and Siberia, astragalus can be grown in a sunny, sandy spot in gardens in USDA zones 6–11. Astragalus is a member of the legume family, and can grow up to 36" tall. Roots should be harvested from plants that have had time to mature—3- to 4-year-old plants are usually good candidates.

·        USDA Plant Hardiness Zone(s): 6–11

·        Properties: heart tonic, liver protectant, immune tonic, lung tonic

·        Safety: Astragalus was traditionally avoided during acute illness because of the belief that it could potentially make the fever last longer or grow stronger so it may be best to avoid using it if you are feeling under the weather. This is one adaptogen that is widely believed to be safe for children.

·        Serving Size: 40–80 drops of extract may be used up to 3 times a day. To prepare a decoction of astragalus, use 2 teaspoons of dried herb in 8 ounces of water.

Burdock

Arctium lappa

Although there is nothing particularly exotic about burdock, it definitely is worth mentioning alongside some of the other more unusual adaptogens. More often listed as an alterative than an adaptogen, some herbalists (including Lise Wolff and Christopher Hobbs) do consider it appropriate under both categories.

Burdock is a biennial with weedy growing habits that adapts easily to most growing conditions. If you choose to grow it, you might wish to harvest all of it before it blooms and sets seed, or at least put a brown paper bag over the mature seeds to collect them before they disperse. If you don’t, you may find that you won’t be able to get rid of it, and may wish you hadn’t planted it in the first place! Some varieties of burdock can reach enormous sizes. Most will have small roots ready for harvest after three or four months.

Research has indicated that burdock may protect against mutagenicity (changes in DNA) and have antitumor activity. Herbalists regularly use burdock for poor glandular functions of many kinds, including the lymphatic system, the pancreas, endocrine-related conditions, the prostate, the liver, and the spleen. It is also a beneficial adaptogen during recovery from lengthy illnesses and to help restore the body to a state of health.

·        USDA Plant Hardiness Zone(s): 3–7

·        Properties: alterative, diuretic, lymphatic and liver tonic

·        Safety: If you have allergies to plants in the Asteraceae family (such as species of ragweed or wormwood), there is a chance you might have an allergic reaction to burdock. Otherwise, burdock is generally considered a very gentle, safe botanical. For the root, a decoction can be made with as little as a teaspoon or as much as a tablespoon of the dried root. Burdock is safe enough that it is even used as a root vegetable, and is usually considered safe and nutritive during pregnancy.

·        Serving Size: The serving size for burdock root extract is generally 30–60 drops, up to 3 times a day.

Cordyceps

Cordyceps sinensis

Although most mushrooms are a familiar sight on trees or fallen logs, cordyceps mushrooms are a type of fungus that colonizes a caterpillar. After infecting and consuming the larvae of a ghost moth, the fungus fruits and makes a mushroom to release spores. This mushroom, and what’s left of the caterpillar, are collected and dried for use as cordyceps.

This particular adaptogen only appears to have been in use since the 1700s in TCM, so it’s a relative newcomer. It is somewhat rare in the wild, so it was originally reserved for the Emperor and the royal family. Poaching and environmental concerns are a problem thanks to the increased popularity of this herb, but several companies now produce excellent cultivated cordyceps grown on soy instead of caterpillars.

Traditionally used in TCM to support the health of the kidneys and the many concepts believed to be affected by kidney health, cordyceps is used in TCM for infertility, sexual function, frequent urination, night sweats, dizziness, ringing in the ears, and fatigue. More modern applications include use for athletic performance; as an immune amphoteric; and as a kidney and lung tonic.

·        USDA Plant Hardiness Zone(s): N/A

·        Properties: liver and kidney protectant, immune amphoteric, fertility tonic

·        Safety: Cordyceps is an example of an adaptogen that’s great within traditional parameters, but if you overdo it you might experience anxiety, water retention, or a depressed immune system. There is a potential for it to interact with immunosuppressive medications. Cultivated cordyceps may be safer than wild harvested as well as less expensive. After all, in its natural habitat cordyceps grows on a decomposing caterpillar in the presence of potential contaminants such as mold and bacteria.

·        Serving Size: In an extract form, 20–40 drops of cordyceps can be taken up to 3 times a day. Use 1412 teaspoon to make a decoction, and drink only 1–2 cups per day.

Dang Shen

Codonopsis pilosula

Dang shen is a beautiful flowering vine that is native to China. As a garden plant, it is happiest on a trellis in part shade, with moist, well-drained soil. Dang shen prefers cooler climates, but is sensitive to frost and hardy to USDA zone 6.

The first recorded use of this adaptogen comes from 1670, and can be found in Zhang Lu’s Origin of the Classic Materia Medica. In TCM, it was often used as a less expensive and milder alternative to ginseng. It has a reputation for improving the digestion and building the blood, and as an immune tonic.

Dang shen is also often used in TCM protocols to help support the immune system and lessen side effects during cancer treatments. This adaptogen may also promote healthy blood sugar levels as a hypoglycemic agent, and is beneficial as a digestive system and lung tonic. Dang shen is also known as codonopsis.

·        USDA Plant Hardiness Zone(s): 4–11

·        Properties: gastroprotectant, hypoglycemic, immune tonic

·        Safety: Dang shen may be a better option than ginseng for people who find that ginseng is too strong for them. Dang shen can increase hemoglobin counts, so if you have excessive iron levels, this herb may not be a good match for you. Like astragalus, this adaptogen is traditionally avoided during acute illnesses such as colds and flu.

·        Serving Size: When taking dang shen, 40–80 drops of extract is considered one serving, and can be taken 3 times a day; 1–2 teaspoons of root are used in 8 ounces of water to make one serving of decoction, and up to 2 cups of this may be ingested per day.

Eleuthero

Eleutherococcus senticosus

Eleuthero is an understory shrub that can be grown in USDA zones 3–8. It prefers some shade and is adaptable to several different soil conditions. In its native habitat of Northern China, it grows in the mountains. Sometimes this herb is mistakenly called Siberian ginseng, even though it is not a true ginseng, because it has similar properties to ginseng. Eleuthero was originally marketed as Siberian ginseng, however it is now illegal to sell eleuthero as Siberian ginseng in the United States because the name “ginseng” is reserved for Panax quinquefolius.

Equally suitable for men and women and especially beneficial for the elderly, eleuthero is gentle, supportive, and good for long-term use. It has nervine actions and offers cognitive support, aids the health of the immune system, and can support healthy cholesterol levels and heart health during stressful times. In addition to being a good everyday adaptogen, eleuthero is an excellent adaptogen for athletes because it supports endurance, shortens recovery times, and appears to protect the immune system during hard training.

This herb offers nervine and cognitive support for those in highly stressful jobs, or who work long hours or have erratic schedules. It often appears to support the quality of sleep while reducing nighttime waking, but doesn’t cause drowsiness during the day. Eleuthero may also have a lowering influence on blood sugar levels.

For immunity, eleuthero supports the immune system to help reduce incidence of colds and acute illness, but is equally beneficial during recovery from chronic illnesses and surgery.

·        USDA Plant Hardiness Zone(s): 3–8

·        Properties: immune tonic, nervine, hypoglycemic, endurance booster

·        Safety: Eleuthero may react with heart medications and can enhance the effectiveness of mycin-class antibiotics and some other medications so caution should be used when combining eleuthero with prescription drugs.

·        Serving Size: A serving size of eleuthero is usually 50–100 drops, 3 times a day; or 12–1 teaspoon of dried herb per 8 ounces of water to make a standard decoction.

Ginseng, American

Panax quinquefolius

American ginseng is perhaps one of the best known of the adaptogen herbs. It was, and still is, used by many Native American nations, and thanks to exporting that began in the 1700s has become extremely popular in Chinese herbal medicine as well—often eclipsing Asian ginseng in use and demand.

The two most popularized uses for American ginseng are for enhancing energy levels and male libido, but that presents an extremely limited and simplistic view of this herb. Herbalists use it as an immune amphoteric and to support the endocrine system; other traditional uses include help for dry, chronic coughs, asthma, and diabetes, and as a digestive aid. Even though it is one of the most popularized adaptogens, it’s one of the most likely to be overly stimulating, and may cause side effects such as headaches, upset stomach, insomnia, anxiety, or high blood pressure.

Unfortunately, the sensationalized status of ginseng has taken a toll on woodland habitats throughout this herb’s growing range. When I was a small child, my grandparents retired to a beautiful 60-acre property in the Appalachian mountains of northeastern Georgia. Both master gardeners, they immediately explored the woods around their new home and found beautiful stands of many different woodland herbs, including American ginseng. Unfortunately, after that first year they never saw it again. The hillside was stripped bare by poachers, and the local ecosystem never recovered in the twenty years they lived there.

Over the last several years, the plight of American ginseng has become even more urgent, but thankfully conservation efforts are under way. American ginseng plants are available through native plant nurseries, and because of the scarcity and the pressure placed on wild populations, farmers and stewards of private forests have begun to produce wild simulated ginseng, also known as certified forest-grown ginseng, for the herbal trade.

Ginseng likes mixed hardwood forests, doesn’t tolerate drought or excessively wet conditions, and needs plenty of shade. If you have a suitable growing habitat for ginseng and want to grow your own, you will need lots of patience if your goal is to harvest home grown roots. Growing ginseng is a lengthy process that requires years for the plant to reach full maturity. This herb can live for a very long time, and the older the plants are, the more valuable the roots. Growers of wild stimulated ginseng will often allow a crop to grow for a minimum of ten years before making a harvest, and some states legally require that ginseng plants be at least five years of age before harvest.

·        USDA Plant Hardiness Zone(s): 3–8

·        Properties: central nervous system stimulant, immune tonic, bitter tonic, hypoglycemic

·        Safety: American ginseng may be too stimulating for some individuals, and may interact with prescription blood thinners.

·        Serving Size: A serving size of American ginseng extract is generally in the range of 60–100 drops, 3 times per day. To make a tea, 1–2 teaspoons of herb can be used per 8 ounces of water. If you are interested in trying American Ginseng but are concerned that a normal serving size may be too strong for you, you can try a half dose and work up to a standard serving.

Ginseng, Asian

Panax ginseng

Asian ginseng is one of the most popular tonic herbs in Chinese medicine, and there is a great deal of scientific research that has been done exploring the traditional uses of this herb. Still, in light of the typical Western lifestyle and temperament, it may be one of the least appropriate adaptogens for the average American! It’s one of the most stimulating of the adaptogens, which can be a good thing for extremely worn-out or exhausted people who are also addressing lifestyle and diet to support healthy energy levels. However, healthier individuals, especially those who are driven, extremely busy, and fueled by caffeine, may find that it is a bit much. If you experience headaches, anxiety, high blood pressure, insomnia, or diarrhea, you may want to try a less stimulating adaptogen or decrease the amount of ginseng you are taking.

Like other adaptogens, ginseng has an influence on immunity and the adrenals, and may also help protect heart health thanks to high antioxidant levels.

Asian ginseng is also a poster child for what could happen to American ginseng if demand continues to outstrip conservation efforts. Asian ginseng is almost extinct in the wild of its native habitats in Korea and northern China.

·        USDA Plant Hardiness Zone(s): 3–8

·        Properties: immune system tonic, adrenal tonic; may help reduce blood sugar levels, may help protect heart health

·        Safety: Asian ginseng may increase effects of blood thinners and medications that lower blood sugar, and could interfere with some types of antidepressants. If you experience headaches, anxiety, high blood pressure, insomnia, or diarrhea while taking Asian ginseng, you may want to try a less stimulating adaptogen or decrease the amount of ginseng you are taking. Avoid drinking caffeine while using ginseng to lessen the chance of negative side effects.

·        Serving Size: You can use around 20–40 drops of Asian ginseng up to 3 times per day or drink 1–2 cups of decoction per day. Use 1–2 teaspoons of the ground root to make 1 cup of decoction.

Goji

Lycium barbarum

Goji berries grow on a perennial vine and are native to China. They have naturalized in Hawaii, and there is a related species that grows in the southwestern part of the United States. Goji plants aren’t especially picky about growing conditions, and do well in average soil with good drainage and full sun. They can be grown in USDA zones 5–9.

In traditional Chinese medicine, liver tonics are often also used to promote the health of the eyes. Goji has a reputation for assisting with poor night vision, dry, red, or painful eyes, glaucoma, macular degeneration, excessive tearing, and cataracts, especially in formulas with other herbs.

This adaptogen is considered a nutritive tonic for the liver, kidneys, and blood, and the antioxidants in goji can help stabilize and strengthen veins, capillaries, and arteries.

·        USDA Plant Hardiness Zone(s): 5–9

·        Properties: anti-inflammatory, antioxidant, liver protectant, immune tonic, hypoglycemic, nutritive herb

·        Safety: Goji is in the nightshade family, so avoid if you have allergies to those plants. Based on traditional use, it may be best to avoid goji if you tend to have diarrhea, flatulence, or bloating.

·        Serving Size: For goji berry extracts, 60–90 drops of extract can be taken 3–4 times a day. Use 1–2 teaspoons of the dried fruit to make a cup of decoction, or eat up to 1 ounce of the dried fruit per day.

Gotu Kola

Centella asiatica

Classified by some herbalists as an adaptogen, and by others strictly as a nootropic (an herb that supports the healthy functioning of the mind), gotu kola is an Ayurvedic tonic herb that is useful for cardiovascular health and as an immune system balancer, thyroid stimulant, and nervous system tonic.

Gotu kola is a wonderful herb to use if you are looking for an adaptogen that supports mental clarity and focus, and there have been studies done linking gotu kola with improved neural health for patients with Alzheimer’s disease.

One of the most fascinating aspects about gotu kola as an adaptogen is the way that this herb’s immune-balancing effects combine with its vulnerary properties. A vulnerary herb is a plant that promotes the health of skin and other tissues throughout the body. Because of this combination of effects, plus anti-inflammatory properties, it appears that gotu kola can be supportive for people struggling with autoimmune conditions such as rheumatoid arthritis, inflammatory conditions of the digestive tract, and allergy-related skin conditions.

Sensitive to frost, gotu kola can be grown in USDA zones 7 and warmer. It needs moist soil and a sunny location. Occasionally I hear from people who are very excited that they found gotu kola growing in their yards, but be aware that there are several look-alikes that can easily be confused with this herb. According to the current USDA range maps it is only naturalized in Oregon and Florida, so if you think you have stumbled across gotu kola in your yard or garden, check with someone at a local county extension office or seek out an experienced botanist to help you confirm your find.

·        USDA Plant Hardiness Zone(s): 7–11

·        Properties: cardiovascular tonic, nervine, thyroid stimulant, immune tonic

·        Safety: Gotu kola is generally regarded as a nutritive herb with a high margin of safety, even for children. However, gotu kola is rich in constituents known as saponins. Saponins have a number of different actions, but fats and cholesterol are very important for their uptake and utilization in the human body. Because of its saponin content, gotu kola may not be a good choice for people who have fat malabsorption issues, deficiencies in fat-soluble vitamins, or problems with bile production.

·        Serving Size: A serving of gotu kola is usually around 40–60 drops, and can be repeated up to 3 times a day; to make a tea, 1–2 teaspoons of dried herb can be used in 8 ounces of water up to 3 times per day.

Hawthorn

Crataegus monogyna; Crataegus oxyacantha

Most commonly recognized for cardiovascular benefits, hawthorn also has nervine properties and was used in TCM as a spleen tonic. Herbalist Donald Yance considers it to be an adaptogen, but this is another herb that may or may not qualify as a true adaptogen. Research is beginning to indicate that hawthorn has a wider influence on the body than the cardiovascular system, which is what many people think of when this herb comes to mind.

Although traditionally thought of in the West as a cardiovascular herb, searching a little further back to traditional Chinese medicine brings up many more uses for this herb. As a nervous system herb, hawthorn was utilized for depression, anxiety, and trouble focusing. It also has a record of use as a digestive tonic, in cases where there was bloating, indigestion, or digestive weakness.

Hawthorn is a small tree or shrub that is native to many temperate areas. It can be difficult to identify a hawthorn by the shape of its leaves because they can vary from tree to tree, but hawthorns have characteristic thorns and bright red fruits in the fall. The leaves, flowers, and fruit are all used.

·        USDA Plant Hardiness Zone(s): 3–9

·        Properties: digestive aid, cardiovascular tonic, nervine relaxant

·        Safety: Hawthorn is a very safe herb, and can be used by children as well as adults. It may react with some heart medications to make them more potent, so if you take pharmaceuticals be sure to check with your doctor before using hawthorn.

·        Serving Size: Serving size for hawthorn is usually 40–60 drops of extract, or 1–2 teaspoons of dried leaves and flowers in 8 ounces of water for a tea up to 3 times per day.

Holy Basil (Tulsi)

Ocimum sanctum

Just as there are different varieties of mint that can be grown in the home garden, there are different types of tulsi. A member of the mint family of plants, there are several types of tulsi that you may encounter for sale as supplements or as garden plants. These include Rama, Krishna, Vana, and Kapoor. Each variety can be used interchangeably, but they have slightly different flavors and aromas. Native to India, parts of China, and many of the surrounding countries, holy basil can be grown as a perennial in tropical areas or as an annual in cooler climates. It can adapt to life as a container plant, and be brought indoors to overwinter.

Tulsi is an Ayurvedic tonic herb that has seen around 3,000 years of traditional use, and is considered one of India’s most powerful herbs. In addition to the rejuvenating properties of an adaptogen, folk medicine in India uses the tea as an expectorant for bronchitis and to ease upset stomach and vomiting, and uses the snuff for congestion.

Modern herbalists employ tulsi for the nervous system where there is mental fog, to support memory, to support recovery from head trauma, and as a nervine during depression. Tulsi’s immune system properties make it helpful for environmental allergies.

·        USDA Plant Hardiness Zone(s): 10–11. May be grown as a houseplant or annual in other zones.

·        Properties: nervine, immune system tonic, antioxidant, antiviral, carminative (gas reliever), diuretic, expectorant

·        Safety: Mixed results in animal studies might mean it is best to avoid holy basil during pregnancy. This herb is traditionally reported to have an antifertility effect, so you should probably avoid this adaptogen if you are trying to get pregnant.

·        Serving Size: A typical serving size of holy basil is 40–60 drops of extract 3 times a day, or 1 teaspoon of dried herb per 8 ounces of water to make a tea.

He Shou Wu (Fo-Ti)

Polygonum multiflorum

He shou wu means “black haired Mr. He.” Mr. He is credited with the discovery of this herb’s properties. There is a lot of fantastic and bizarre lore around this herb if you look back in the ancient literature. (As an example, the root of a 300-year-old he shou wu plant is said to bestow immortality.) Regardless of some of the wilder claims surrounding this herb in traditional medicine, it is also used for tamer purposes such as nourishing the kidneys and liver and improving weakness and fatigue, lower back pain, dizziness, insomnia, and erectile dysfunction. It was also used in “hit medicine” formulas by martial artists that were applied topically. In traditional Japanese herbalism it is used for constipation and inflammatory conditions of the intestines.

Modern applications of the herb are similar, including dizziness, ringing in the ears, anemia, low back pain, and premature greying; it is used as a men’s fertility herb, and in some cases for women’s reproductive health as well.

He shou wu is a flowering vine that is hardy to USDA zone 7. It can tolerate light shade, and prefers sandy, moist soil. It’s a perennial, and once established in your garden should come back year after year.

·        USDA Plant Hardiness Zone(s): 7–11

·        Properties: antioxidant, astringent, cholagogue (bile flow stimulant), laxative, neuroprotectant, cholesterol reducer

·        Safety: The unprocessed root of he shou wu can cause diarrhea in some sensitive people. Most he shou wu comes in a prepared form from steaming with black bean juice and yellow rice wine, which makes it less laxative than other forms. It may be best to find an alternative to he shou wu if you have pre-existing liver conditions. Avoid combining this herb with hepatotoxic medications like acetaminophen, tetracycline, and statins.

·        Serving Size: 30–40 drops of extract 3 times a day. To make a decoction of he shou wu, use 1–2 teaspoons of the dried, cured root per 10 ounces of water. You can drink 4 ounces at a time up to 3 times a day.

Jiaogulan

Gynostemma pentaphyllum

Although there are a few references in older literature about jiaogulan, interest in this herb actually started in the 1960s, when it was discovered to have several constituents that are identical to those found in Asian ginseng. Even though it has some of the same properties as Asian ginseng thanks to similarities in chemical makeup, jiaogulan tends to have a calming influence on the nervous system rather than a stimulating one.

This member of the cucumber family is weedy and usually easy to grow, although it is only hardy to around 20°F. It can even be grown in a hanging basket in colder climates and moved indoors for the winter or grown as a houseplant.

Jioagulan is sometimes also called gynostemma. This adaptogen is excellent as an immune system tonic, and is very high in antioxidants. It can help support healthy cholesterol profiles, and improve heart health.

·        USDA Plant Hardiness Zone(s): 8–11 as a perennial. May be grown indoors or as a container plant in other zones.

·        Properties: antioxidant, immune system tonic, nervine, liver protectant, expectorant

·        Safety: Be careful when combining jiaogulan with blood thinners, tranquilizers, or sedatives as there is a potential for this herb to interact with these medications. Try taking this herb with food to minimize the chances of an upset stomach. If you take too much of this herb, you might experience palpitations, fatigue, dizziness, or a rash.

·        Serving Size: A serving of jiaogulan extract is usually 80–120 drops, up to 3 times a day. To make a tea, 1–2 teaspoons of the herb may be used in 8 ounces of water and taken up to 3 times a day.

Licorice

Glycyrrhiza glabra

As an adaptogen, licorice has antiviral, antihistamine, anti-inflammatory, antioxidant, and expectorant properties. It is an excellent immune tonic, and can help balance the immune system when it is over- or under-active. It’s also a good herb for digestive tract health, assisting when there are conditions present with too much inflammation.

This herb is also traditionally used as a liver-protective herb to help the liver process and handle exposures to toxins, or to offer support from drug- or virus-induced liver damage. Licorice is often used in small amounts in classical Chinese herbal formulas, as it was believed to act as a harmonizer of all of the herbs in the formula.

Native to southeastern Europe and southwestern Asia, licorice prefers warm climates such as USDA zones 7–10 and appreciates a sunny spot with well-drained soil. It can grow to a height of 5 feet, so make sure to provide it with a spot where it has enough room.

·        USDA Plant Hardiness Zone(s): 7–10

·        Properties: immune system normalizer, anti-inflammatory, liver protectant

·        Safety: Many traditional Chinese herbal formulas include a small amount of licorice, and it might be best to consider the same or a similar approach when using licorice in the present day. Large amounts of licorice over an extended time can cause the body to retain sodium, lose potassium, and develop high blood pressure—a condition known as hyperaldosteremia. If you have high blood pressure, licorice may not be a good choice. Licorice also doesn’t combine well with diuretics that deplete potassium, certain kinds of antidepressants, or digoxin.

·        Serving Size: A serving of licorice extract may be as low as 10 drops up to 3 times a day, or range up to 60 drops 3 times a day. If you intend to use licorice long term, stay to the lower end of the range and discontinue use if you notice signs that your electrolytes are getting off balance (such as water retention or muscle cramps) or high blood pressure.

Maca

Lepidium meyenii

Maca is a root vegetable grown in Peru, and is unusual in that it manages to thrive under the incredibly harsh growing conditions of the high elevations in the Andes Mountains. Although there is much interest in maca as a functional food and it is widely believed to be an adaptogen, tracking down human studies to confirm the potential actions of maca can be difficult. For the most part, it is valued for increasing libido and hormonal health in men and women, although the exact way that it does this is not understood. Some research has been done into the different varieties of maca (there are eight different types), and this work does show that each type has a slightly different profile of vitamins, minerals, and other factors. Although it is used as a vegetable in Peru, it is only available in a dried and powdered form in the United States. Maca may be grown in some areas of North America, although it may be difficult to do so in most places. Maca needs a cold climate and high altitude.

·        USDA Plant Hardiness Zone(s): N/A

·        Properties: aphrodisiac, nutritive tonic, sperm count booster

·        Safety: Maca is traditionally used as a food so it is widely regarded as safe, but there is little research to date that has yielded information on potential drug interactions.

·        Serving Size: Generally, maca supplements will suggest a serving size starting at 1,000–1,500mg of maca powder per day, usually divided into several servings.

Nettle

Urtica dioica

Nettle is most widely known for its nutritious leaves that make a lovely foraged green and that support lung and kidney health as well as immune system health during allergy season. Less well known are the benefits of nettle root, which is used to support prostate health, and nettle seeds, which are used in traditional Chinese medicine to support health of both the prostate and the kidneys. Herbalists Kiva Rose and Henriette Kress both write about their experiences with nettle seed as an adaptogen. According to Rose, nettle seed can promote increased energy, reduce stress, and assist with mental clarity. According to Kress, nettle seeds are a potent kidney tonic and trophorestorative. In herbalism, trophorestoratives are nourishing herbs that have a particular affinity for supporting a specific organ system. Another example of a trophorestorative is hawthorn with its affinity for the heart. Nettle seeds help support the body’s response to stress and strengthen the function of the adrenal glands just as well as other more exotic adaptogens.

Like burdock, which is discussed earlier, there’s nothing at all exotic about this adaptogen, which is one of the things I find the most wonderful about it. It’s weedy, wild, and can be grown in most climates. The leaves do pack a nasty sting thanks to tiny, hollow hairs that contain a drop of formic acid, so you will need to wear gloves when harvesting nettles. The sting soon leaves nettles once they have dried or wilted. Young leaves are also boiled to get rid of the sting before being eaten. Despite the temporary sting, nettles are considered very safe to use when prepared correctly.

If you want to utilize nettle seeds, chances are you will need to grow your own, because most sources that offer the seeds only offer the amount that comes in a seed packet for gardening.

·        USDA Plant Hardiness Zone(s): 2–10

·        Properties: kidney and adrenal tonic

·        Safety: Rub the seeds through a sieve to get rid of the sting and allow them to dry.

·        Serving Size: Kress suggests using 1–2 tablespoons of the seed in yogurt or thick juice. They can also be added to soups and stews or used as a seasoning on food. Kiva Rose prefers making an extract with the fresh seeds, and notes that as little as 1–5 drops may be effective, or that a full serving of 30 drops may be used. Nettle seeds can be used up to 3 times a day.

Reishi

Ganoderma lucidum

Reishi is a very mild adaptogen that needs to be taken over a longer period of time in order for it to express its full benefit. A great deal of research on reishi has been done over the years. This herb seems to be beneficial for the cardiovascular system, has nervine properties, and supports liver health.

As an immune system tonic, reishi acts as an immunomodulator, a substance that can either increase or decrease immune system activity depending on what is needed for the immune system to achieve balance. It is also being studied for potential uses as immune system support during cancer.

There are actually six types of reishi listed in traditional Chinese herbalism, and each variety is believed to have slightly different qualities. Reishi mushrooms can be grown indoors using medicinal mushroom grow kits available from specialty suppliers.

·        USDA Plant Hardiness Zone(s): N/A

·        Properties: antiviral, heart tonic, immune system tonic, nervine

·        Safety: Reishi is usually considered a very safe adaptogen, and one that can be used long-term.

·        Serving Size: 80–100 drops of extract can be taken up to 6 times a day.

Rhodiola

Rhodiola rosea

This adaptogen is a succulent that grows in cool, northern climates. It is native to Canada, Russia, and Scandinavian countries. It grows best in full sun and dry, sandy soil or a rock garden.

Rhodiola is part of the official Russian pharmacopoeia as an antidepressant and nerve tonic. Traditionally, this herb was used to increase mental stamina and physical endurance, to boost the immune system during winter, and as a fertility and endocrine tonic for men and women.

Like eleuthero, rhodiola can help support the immune system in athletes, when hard training can sometimes cause a decline in immune function. Rhodiola may also help balance blood sugar levels, help with fertility and reproductive health in both sexes, strengthen the heart, and protect the heart from stress-related damage. Another name for rhodiola is roseroot.

·        USDA Plant Hardiness Zone(s): N/A

·        Properties: antiviral, nervine, immune stimulant, heart tonic, neuroprotectant

·        Safety: Rhodiola can cause insomnia if taken too late in the day, and it may be best to avoid using rhodiola if you have mental health disorders.

·        Serving Size: A serving of rhodiola extract is generally in the range of 40–60 drops, and can be repeated 3 times per day. For a tea, 1–2 teaspoons of the dried root can be decocted in 8 ounces of water and used up to 3 times per day.

Schisandra

Schisandra chinensis

Schisandra berries, the part of the plant used in herbalism, are known as the “five flavor” fruit, and the taste definitely lives up to that unusual moniker. If you hold a dried berry in your mouth for a few minutes, you will quickly realize that different parts of the fruit are responsible for the different flavors. The peel is sweet, sour, and a little salty, but when you bite into the seeds you will unleash the bitter and pungent tastes.

Although schisandra is generally considered a calming adaptogen, it actually has a double effect on the nervous system. Besides being calming and helping to relieve anxiety, it also enhances reflexes and concentration.

A traditional use for schisandra is to help dry up excessive fluids, so it was sometimes used for diarrhea, frequent urination, wet coughs, and reproductive problems like premature ejaculation or copious vaginal secretions.

·        USDA Plant Hardiness Zone(s): 4–7

·        Properties: antioxidant, astringent, expectorant, immune tonic, nervine

·        Safety: According to traditional usage, schisandra should not be taken during acute illnesses.

·        Serving Size: For extracts, 40–80 drops at a time up to 4 times a day may be used. To make a tea, 1–2 teaspoons of the berries are decocted in 8 ounces of water, and 4 ounces of the tea may be taken up to 3 times a day.

Shatavari

Asparagus racemosus

Mentioned in the Rig-Veda, which dates back to 1500 B.C.E., shatavari is a type of wild asparagus used extensively in Ayurveda. The name of this herb has two possible translations, thanks to homonyms in the original Sanskrit: “She who has hundreds of husbands” or “One hundred roots.” Both names are surprisingly well suited. Shatavari is a beloved herb for women’s health and fertility, and has a mass of thick, succulent roots below the deceptively thin stems above ground. Besides being used as an aphrodisiac and women’s tonic, shatavari is also useful as a tonic when there is fatigue and poor appetite, and is traditionally used for inflammation of the bladder and urethra as well as irritable coughs with sticky mucus. Its soothing, demulcent properties make it useful for urinary, respiratory, and digestive health.

In its native range, shatavari can be found in India, Southeast Asia, Malaysia, Africa, and even northern Australia, and is suited to USDA zones 8–11. Shatavari appreciates full sun but can grow in part shade, and has a climbing growth habit suited to its native forest habitat. The roots are the portion of the plant used in herbalism, but the tender young sprouts can be cooked and eaten as a vegetable.

·        USDA Plant Hardiness Zone(s): 8–11

·        Properties: antispasmodic, diuretic, immune tonic, lung tonic, lactation stimulant

·        Safety: Generally considered to be a very safe herb with few, if any, side effects or drug interactions, shatavari does have mild diuretic properties that could intensify the effects of pharmaceutical diuretics or interfere with prescription medications that are excreted through the kidneys.

·        Serving Size: Shatavari extract can be taken up to 3 times a day, in a serving size between 40–80 drops at a time. For teas, 2 teaspoons of the herb are usually decocted in 8 ounces of water and taken up to 2 times per day.

Suma

Pfaffia paniculata

Suma is a rainforest herb with the Spanish nickname para todo, which means “for all things.” It’s also sometimes called Brazilian ginseng, although it is not part of the Araliaceae family at all. It’s actually related to amaranth and quinoa. Like maca, suma has received a lot of attention in the past several years as a potential adaptogen, but was mostly used as a traditional food.

·        USDA Plant Hardiness Zone(s): N/A

·        Properties: Currently, suma is a potential adaptogen whose ethnobotanical and pharmacological activities have yet to be fully explored. Speculative benefits of suma include boosting sexual performance and libido, enhancing immune function, supporting the endocrine system, and increasing energy levels. Bodybuilders sometimes use suma with the belief that compounds in this herb (beta-ecdysterone) mimic testosterone and will help increase muscle mass.

·        Safety: Potential safety issues pertaining to suma are currently unknown.

·        Serving Size: A serving size of suma appears to be in line with most other adaptogenic herbs, with powdered herbs and tablets starting at 1,500mg, 2 times a day, and liquid supplements usually starting at a range of 30–40 drops up to 4 times a day.



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