Stressed and Tired? 4 Herbs That Can Help
Adaptogenic herbs are a wonderful way to help naturally manage your stress. In today’s society, we constantly search for instant relief or gratification through habits that could be unhealthy. Starting a supplement routine with herbs to support your adrenal function (or stress response) will leave you feel more balanced and less stressed overtime. It is important to discuss any changes to your supplement routine with your PIM provider. Schedule an appointment to take charge of your stress today!
Ashwagandha
Ashwagandha is an adaptogen, which means it can help the body to adapt to stress by increasing or decreasing biochemicals as needed to produce a state of balance. A 2008 clinical trial showed ashwagandha helped reduce people’s subjective perceptions of stress, as well as their physical symptoms. For example, it decreased levels of the stress hormone cortisol; maintained pulse, blood pressure, and blood sugar already within normal limits; and improved markers of liver and heart health.*
Ashwagandha is recommended in the following dosages:
3 to 6 grams of the dried root per day
6 to 15 ml of a 1:2 fluid extract per day
300 to 500 mg of an extract standardized to contain 1.5% with anolides per day
Rhodiola
Rhodiola is another adaptogen that can help your body adapt to occasional stress. In the 1960s, the Soviet Union researched rhodiola in secret as a way to improve the performance of their Olympic athletes and cosmonauts.*
Randomized, double-blind, placebo-controlled human trials have demonstrated rhodiola’s ability to elevate mood, counter stress-induced fatigue, increase mental performance and concentration, and support healthy sleep.* This may be because rhodiola decreases levels of cortisol.*
Rhodiola is recommended in the following dosages:
To support a positive mood: 170 mg or 340 mg twice per day for six weeks
To energize: 200 mg three times per day
To promote healthy sleep: 600 mg per day
Passionflower
Native American healers and 19th century herbalists traditionally used passionflower to gently induce sleep.* New research indicates it also has daytime benefits. A double-blind, randomized clinical trial found passionflower was effective at reducing feelings of nervousness and tension, with fewer side effects than other treatments.*
Passionflower is recommended in the following dosages:
Dried herb: 2 grams, three to four times per day
• Infusion: 2 grams in 150 ml of water, three to four times per day
• Fluid extract, 1:1 or 1:2 (g/ml): 2 ml, three to four times per day
• Liquid Phyto-Cap form: Two capsules, three to four times per day
• Tincture 1:5 (g/ml) extract, three to four times per day
Holy Basil
Considered a sacred herb by Hindus, holy basil is often planted around Hindu temples. Another adaptogen, it is traditionally used in Ayurvedic medicine to relieve occasional stress.
A clinical study of several active compounds found in holy basil demonstrated the herb combats stress by maintaining blood sugar levels already within normal limits, balancing corticosterone (a hormone involved in stress response) and creatine kinase (a marker of heart health), and regulating the growth of the adrenal glands (which secrete steroid hormones).
Holy basil is recommended in the following dosage:
300 to 600 mg per day in divided doses (does not need to be taken with food)
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If you or your loved one needs help, perhaps you are suffering from the effects of ongoing stress, mood or hormone imbalance, including thyroid imbalance, or you or they are already working with a doctor to address a condition but want a more comprehensive, empowering approach schedule your a 20 minute free consultation or an appointment with Lynda Sherland, RN, FNP-C, or Zoie Phillips, MPA, PA-C today! Not quite ready to schedule and have questions, quickly get in touch with us today!
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