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Ashwagandha is a popular adaptogenic herb widely used in traditional Ayurvedic medicine. It is known for its stress-relieving, rejuvenating, and balancing properties[^1^]. However, ashwagandha may not be suitable for everyone, and some individuals might be interested in exploring other herbs with similar effects. In this article, we will discuss ten herbs that offer benefits comparable to ashwagandha.
Please note that this article should not be considered medical advice. Consult a healthcare professional before using any herbal supplements, especially if you are pregnant, nursing, or taking medication.
RHODIOLA ROSEA
Overview
Rhodiola rosea, also known as golden root or Arctic root, is a popular adaptogenic herb native to the cold regions of Europe and Asia[^2^]. It has been used in traditional medicine to combat fatigue, improve mental performance, and reduce stress.
Benefits
- Reduces physical and mental fatigue[^2^]
- Enhances cognitive performance[^2^]
- Supports stress resistance[^2^]
Dosage
Typical dosage ranges from 200 to 600 mg daily, standardized to 3% rosavins and 1% salidroside[^2^].
HOLY BASIL (TULSI)
Overview
Holy basil, or tulsi, is a sacred plant in Hinduism and a revered Ayurvedic herb. It is considered an adaptogen and is used for stress relief, immune support, and overall well-being[^3^].
Benefits
- Supports stress relief and relaxation[^3^]
- Enhances cognitive function[^3^]
- Boosts immune system function[^3^]
Dosage
Typical dosage ranges from 300 to 600 mg daily of dried leaf extract[^3^].
PANAX GINSENG
Overview
Panax ginseng, also known as Korean or Asian ginseng, is a powerful adaptogenic herb used for centuries in traditional Chinese medicine. It is known for its energizing, immune-boosting, and stress-relieving properties[^4^].
Benefits
- Improves physical endurance and energy levels[^4^]
- Enhances cognitive performance[^4^]
- Supports immune system function[^4^]
Dosage
Typical dosage ranges from 200 to 400 mg daily of standardized extract containing 4-7% ginsenosides[^4^].
SCHISANDRA
Overview
Schisandra is a berry-producing vine native to East Asia. Its berries have been used in traditional Chinese medicine for their adaptogenic and stress-relieving properties[^5^]. Schisandra is also known for its potential benefits on liver health, mental performance, and overall vitality.
Benefits
- Supports stress resistance and adaptability[^5^]
- Enhances cognitive function and mental clarity[^5^]
- Promotes liver health and detoxification[^5^]
Dosage
Typical dosage ranges from 500 to 2,000 mg daily of standardized extract containing 2-9% schisandrins[^5^].
BACOPA MONNIERI (BRAHMI)
Overview
Bacopa monnieri, also known as Brahmi, is a traditional Ayurvedic herb commonly used to enhance memory, learning, and cognitive function[^6^]. It also possesses adaptogenic properties, making it a suitable alternative to ashwagandha.
Benefits
- Improves memory and cognitive function[^6^]
- Supports stress relief and relaxation[^6^]
- Enhances mood and emotional well-being[^6^]
Dosage
Typical dosage ranges from 300 to 450 mg daily of standardized extract containing 20-55% bacosides[^6^].
CORDYCEPS
Overview
Cordyceps is a type of medicinal fungus that has been used in traditional Chinese medicine for centuries. It is known for its potential benefits on energy, endurance, and immune support[^7^].
Benefits
- Boosts energy levels and endurance[^7^]
- Supports immune system function[^7^]
- Enhances lung and respiratory health[^7^]
Dosage
Typical dosage ranges from 1,000 to 3,000 mg daily of standardized extract containing 7-10% cordycepic acid[^7^].
MACA ROOT
Overview
Maca root is a Peruvian plant that has been traditionally used for its adaptogenic properties and potential benefits on energy, stamina, and hormonal balance[^8^].
Benefits
- Increases energy levels and physical endurance[^8^]
- Supports hormonal balance and reproductive health[^8^]
- Enhances mood and overall well-being[^8^]
Dosage
Typical dosage ranges from 1,500 to 3,000 mg daily of powdered maca root or standardized extract[^8^].
REISHI MUSHROOM
Overview
Reishi mushroom, also known as Ganoderma lucidum, is a medicinal fungus with a long history of use in traditional Chinese medicine. It is known for its immune-boosting, stress-relieving, and overall health-promoting properties[^9^].
Benefits
- Supports immune system function[^9^]
- Enhances stress resistance and relaxation[^9^]
- Promotes overall health and vitality[^9^]
Dosage
Typical dosage ranges from 1,000 to 3,000 mg daily of standardized extract containing 10-20% polysaccharides and 2-6% triterpenes[^9^].
GOTU KOLA
Overview
Gotu kola, also known as Centella asiatica, is a traditional Ayurvedic herb commonly used for its potential benefits on cognitive function, wound healing, and overall health[^10^].
Benefits
- Enhances memory and cognitive performance[^10^]
- Supports wound healing and skin health[^10^]
- Promotes relaxation and stress relief[^10^]
Dosage
Typical dosage ranges from 750 to 1,500 mg daily of standardized extract containing 10-20% triterpenes[^10^].
CONCLUSION
While ashwagandha is an effective adaptogenic herb for many individuals, it’s essential to consider alternatives for those seeking different options. The ten herbs discussed in this article offer similar benefits, such as stress relief, cognitive enhancement, immune support, and overall well-being. Always consult with a healthcare professional before using any herbal supplements, especially if you are pregnant, nursing, or taking medication.
Footnotes
- Gohil, K. J., Patel, J. A., & Gajjar, A. K. (2010). Pharmacological Review on Centella asiatica: A Potential Herbal Cure-all. Indian journal of pharmaceutical sciences, 72(5), 546.
- Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian journal of psychological medicine, 34(3), 255.
- Ishaque, S., Shamseer, L., Bukutu, C., & Vohra, S. (2012). Rhodiola rosea for physical and mental fatigue: a systematic review. BMC complementary and alternative medicine, 12(1), 70.
- Cohen, M. M. (2014). Tulsi-Ocimum sanctum: A herb for all reasons. Journal of Ayurveda and integrative medicine, 5(4), 251.
- Kim, H. J., Kim, P., & Shin, C. Y. (2013). A comprehensive review of the therapeutic and pharmacological effects of ginseng and ginsenosides in central nervous system. Journal of ginseng research, 37(1), 8.
- Panossian, A., & Wikman, G. (2008). Pharmacology of Schisandra chinensis Bail.: an overview of Russian research and uses in medicine. Journal of ethnopharmacology, 118(2), 183-212.
- Aguiar, S., & Borowski, T. (2013). Neuropharmacological review of the nootropic herb Bacopa monnieri. Rejuvenation research, 16(4), 313-326.
- Zhu, J. S., Halpern, G. M., & Jones, K. (1998). The scientific rediscovery of an ancient Chinese herbal medicine: Cordyceps sinensis: part I. Journal of alternative and complementary medicine, 4(3), 289-303.
- Gonzales, G. F. (2012). Ethnobiology and ethnopharmacology of Lepidium meyenii (Maca), a plant from the Peruvian Highlands. Evidence-Based Complementary and Alternative Medicine, 2012.
- Wachtel-Galor, S., Yuen, J., Buswell, J. A., & Benzie, I. F. (2011). Ganoderma lucidum (Lingzhi or Reishi): A Medicinal Mushroom. Herbal Medicine: Biomolecular and Clinical Aspects, 2nd edition. CRC Press/Taylor & Francis.
- Gohil, K. J., Patel, J. A., & Gajjar, A. K. (2010). Pharmacological Review on Centella asiatica: A Potential Herbal Cure-all. Indian journal of pharmaceutical sciences, 72(5), 546.
