Ashwagandha is an adaptogenic herb and a common ingredient in traditional Ayurveda. It is well known due to its relaxing, reenergizing and balancing effects[^2^]. Yet, ashwagandha might not be the best solution for everyone and some people may want to consider other herbs that have similar properties. In this article, we will talk about ten herbs that provide benefits similar to ashwagandha.
Note that this article should not be taken as medical advice. Always consider consulting a health care provider before using any herbal supplement, and in particular if you are pregnant or lactating, taking medications.
RHODIOLA ROSEA
Overview
Another popular adaptogenic herb is Rhodiola rosea, also called golden root or Arctic root which grows in the cold regions of Europe and Asia[^2^]. It is used in the field of traditional medicine to fight against fatigue and improve mental performance and stress.
Benefits
- Reduction of physical and mental exhaustion[^2^]
- Enhances cognitive performance[^2^]
- Supports stress resistance[^2^]
Dosage
The usual dose is from 200 to 600 mg daily and standardized with rosavins content of about three percent and salidroside amounting one percent[^2].
HOLY BASIL (TULSI)
Overview
Tulsi, otherwise known as holy basil is a sacred plant in Hinduism and an adored Ayurvedic herb. It is classified as an adaptogen and utilized for stress management, immunomodulation, general health[^3].
Benefits
- It also helps with stress relief and relaxation[^3^]
- Enhances cognitive function[^3^]
- Boosts immune system function[^3^]
Dosage
The usual dose is 300 to 600 mg of dried leaf extract per day[^3]
PANAX GINSENG
Overview
Another powerful adaptogenic herb is Panax ginseng also referred to as Korean or Asian ginseng, which has been used over the centuries in traditional Chinese medicine. It is known for its stimulating, immunity-enhancing and relaxing effects[4].
Benefits
- Increases physical durability and energy[^4^]
- Enhances cognitive performance[^4^]
- Supports immune system function[^4^]
Dosage
Normal dosage is between 200 and 40O mg per day of standardized extract that yields ginsenosides concentration ranging from four to seven percent[^4^].
SCHISANDRA
Overview
Schisandra is a vine that bears berries found in East Asia. The berries of this plant have been used in medicine for its soothing capacity as an adaptogenic potential[^5^]. Schisandra is additionally known for its prospective functions in stimulating liver wellness, cerebrum’s capacity to work productively and overall vitality.
Benefits
- It promotes stress resilience and adaptability[^5]
- Improves cognitive function and mental clarity[^5^]
- It promotes liver health as well aids in detoxification[^5^]
Dosage
Dosage is typically 500 to 2,00mg of standardized extract containing schisandrins at the concentration range between 2-9%.[^5^].
BACOPA MONNIERI (BRAHMI)
Overview
Bacopa monnieri, also known as Brahmi is a well-known Ayurvedic herb that has been used in improving memory and learning side gains brain function[6]. It also has the qualities of an adaptogenic, hence serves as a substitute for another such medicinal herb called Ashwagandha.
Benefits
- Enhances memory and cognitive function[^6]
- Facilitates stress-relief and relaxation[^6]
- Improves mood and emotional health[^6].
Dosage
Common dosage of standardized extract may range from 300-45o mg each day, which contain approximately between twenty and fift percent bacosides [^6^].
CORDYCEPS
Overview
Cordyceps is a medicinal fungus that has been used in traditional Chinese medicine for many years. It is also known to have great benefits on energy, stamina and immunity[^7^].
Benefits
- Increases energy and stamina[^7]
- Supports immune system function[^7^]
- Improves lung and respiratory function[^7^]
Dosage
Common dosage varies from 1,000 to 3,00 mg of standardized extract containing7-19% cordycepic acid[^8].
MACA ROOT
Overview
Maca root is also one of Peruvian plants with adaptogenic effects on the organism that can give some advantages for energy, stamina and hormone levels[^8^].
Benefits
- Provides more energy and physical ability[^8^]
- Promotes hormonal stability and reproductive health[^8^]
- Improves mood and feeling[^8^]
Dosage
Standard dosage is between 1,500-3,0 mg of powdered maca root or standardized extract daily [^8].
REISHI MUSHROOM
Overview
Reishi mushroom, scientifically referred to as Ganoderma lucidum is an ancient medicinal mushroom that has been used in the Chinese traditional medicine for centuries. In addition to the other benefits of invigorating immunity, relieving stress and improving overall health[^9^].
Benefits
- Supports immune system function[^9^]
- Stress resistance and relaxation are improved[^9^]
- Enhances general physical well-being and vigor[^9]
Dosage
The usual dose is 100-3,00 mg daily of the standardized extract containing from 1-2% polysaccharides to 256 triterpenes[^9].
GOTU KOLA
Overview
The traditional Ayurvedic herb, gotu kola or Centella asiatica[^10] is a potent agent used for the potential effects on cognitive health, wound healing and overall general wellness.
Benefits
- Improves memory and cognitive ability[^10].
- Promotes wound healing and good skin health[^10]
- Encourages relaxation and stress management[^10^]
Dosage
The standard dosage usually ranges from 750 to 1,500 mg daily of the extract containing triterpenes in amounts varying between 10-2%[^]*.
CONCLUSION
Although ashwagandha is a good adaptogen herb for most people, it’s important to remember that there are other alternatives available if someone wishes so. The ten herbs described in this article provide nearly identical benefits, including stress relief, improved brain function and cognitive performance improvement enhancement on the immune system. Keep in mind that it is highly recommended to seek the advice of a healthcare professional before using any kind of herbal supplements rather than taking action on your own especially if you are pregnant, nursing or even given some 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.
