Adaptogenic herbs are aptly named: they help the body to adapt to to the various stresses of everyday life, whether it's a lack of energy, a heavy mental load or a need for recovery. Unlike conventional stimulants such as caffeine, which simply excite or calm the nervous system, adaptogens regulate physiological responses to help maintain a natural balance.
Here are some of the best adaptogenic herbs in my experience, how to use them and what you need to know before incorporating them into your routine.
1. Ashwagandha: the anti-stress and pro-testosterone ally
Ashwagandha is one of the most popular herbs for reducing stress and improving recovery. It works by regulating cortisol, a hormone which, when too high, can interfere with sleep, muscle gain and even metabolism. A study has also shown that ashwagandha can promote a natural increase in testosterone!
Why use it?
- Reduces anxiety and improves stress management
- Promotes better sleep
- Helps regulate cortisol and testosterone
- Can improve muscle recovery
How to take it
In the evening, before bedtime, to promote relaxation and recovery. A dose of 300 to 600 mg is generally recommended.
⚠️ Worth knowing: ashwagandha must be cycled.
Ashwagandha is not a supplement to be taken continuously over long periods. Its effect accumulates and can diminish in effectiveness over time. I recommend taking it for 6 to 8 weeksthen take a break of 2 to 4 weeks before resuming.
2. Rhodiola: natural energy and concentration
If you're feeling mentally or physically tired, rhodiola is an excellent choice. Unlike stimulants which force your body to draw on its reserves, rhodiola optimizes the use of available energy, enabling you to stay more alert without crashing afterwards.
Why use it?
- Helps combat physical and mental fatigue
- Improves concentration and clarity of mind
- Can support training performance
- Regulates mood and reduces feelings of stress
How to take it
In the morning or before mental or physical exertionIn doses of 200 to 400 mg.
⚠️ Note: do not take too late in the day.
As Rhodiola naturally stimulates energy, it is preferable to take it morning or early afternoonOtherwise, it may interfere with sleep.
3. Reishi: boosting immunity and relaxation
Reishi is a medicinal mushroom that has been used in Chinese medicine for centuries. It is recognized for its beneficial effects on immunity and nervous recovery. Unlike other adaptogens, which act on energy, reishi helps to calm the body and strengthen its natural defenses.
Why use it?
- Strengthens the immune system
- Helps calm stress and promote deep sleep
- Anti-inflammatory and antioxidant properties
- Promotes nervous and hormonal recovery
How to take it
At the end of the day or before bedtimeas an infusion or supplement (500 mg to 1 g).
⚠️ Please note: the quality of reishi is essential.
Not all mushroom supplements are equivalent. Some products contain very little beta-glucans (the active compounds) and lots of non-digestible matter. Check that your product mentions a good level of polysaccharides and triterpenes to maximize benefits.
How do you incorporate adaptogens into your routine?
- Morning Rhodiola to boost energy and concentration.
- Evening Ashwagandha to reduce stress and promote restful sleep (6-8 week cycle).
- End of day End of day: Reishi to boost immunity and improve nervous recovery.
Adaptogenic herbs are excellent tools for managing stress, improving energy and promoting better hormonal balance. But they are no substitute for a good lifestyle. Quality sleep, a balanced diet and healthy stress management remain the basis! 🙂
If you're just starting out, start with a single herb, observe how your body reacts, then adjust according to your needs. With the right approach, these herbs can make a real difference to your well-being and performance. 💪🔥
Félix Daigle, Shop Santé Ambassador
