by Tony Gjokaj March 26, 2020 3 min read

Today, we are busier than ever before: technological advancements have led us to a more fast-paced lifestyle. As a result, life is stressful physically & mentally, which makes us search for opportunities to reduce stress or improve energy levels.

 

Because of this, we at Reforged believe the past is our greatest teacher: especially when it comes to supplementation. For example, specific herbs & plants have been used for centuries with various health benefits.

While we have moved away from holistic health in light of more technologically advanced health options... modern science has been realizing the benefits of some herbs & plants in proper/efficacious dosages.

In this article, I wanted to bring a nostalgic blast from the past: adaptogens!

 

What Are Adaptogens?

Adaptogens are plants (herbs, mushrooms, and roots) that can help us manage stress, fatigue, and more. They have been used in Chinese & Ayurvedic medicine for hundreds of years. Recently, modern science has shown that many adaptogens have some benefits when used in efficacious dosages.

Adaptogens typically help handle and manage stress when used consistently over a period of time. Some also have been shown to improve cognition, libido, mood, and attention over time.

Adaptogens have to be used consistently, kind of like frequent exercise: You train your body to better handle more stress. In adaptogens, our body is able to optimize it's benefits more effectively.

A Few Types of Adaptogens

While some Adaptogens have been proven to work, others need more research. With that being said, we wanted to go over a few of the adaptogens that have been directly shown to work.

Ashwagandha

Ashwagandha has been used in Ayurvedic medicine for health. It has anti-anxiety and anti-depressive effects. Daily usage over a period of time has been shown to manage fatigue, & may even improve power output in strength tests. A typical dosage of Ashwagandha is around 300–500 mg of a root extract, with a meal.

Curcumin

You might have heard of curcumin before because of Turmeric: the spice is one of very popular today because of the benefits of curcumin. As curcumin has anti-inflammatory and anti-anxiety properties, turmeric is supplemented for this reason.

Since curcumin is poorly absorbed through turmeric, some combinations of curcumin are used for better absorption: for example, curcumin combined with piperine, or black pepper extract, seems to have some benefits.

Typically, 500 mg of curcumin and 20 mg of piperine taken three times daily seems to benefit individuals supplementing with this adaptogen.

Rhodiola Rosea

Rhodiola Rosea is a plant that has been proven to have anti-fatigue & anti-stress properties. Taken consistently, Rhodiola Rosea may improve alertness and sleep quality for individuals who have mild levels of anxiety.

While there are various suggestions when it comes to taking Rhodiola Rosea, around 300mg-680mg daily can help manage fatigue/stress.

Bacopa Monnieri

Bacopa Monnieri is an ayurvedic herb that has been shown to improve brain power by reducing anxiety. In addition, prolonged usage allows individuals to have improved long-term memory, making it a powerful adaptogenic-nootropic to have in your arsenal. 300mg of Bacopa Monnieri is typically a standard dosage for the herb.

      Using Adaptogens

      People typically mix adaptogens in powder with their tea or even eat them with meals. Since some adaptogens make people too calm and less productive, it is recommended to supplement them with caffeine.

      Supplementing With Adaptogens

      Adaptogens have been in our supplement markets for years now, however, some are not efficaciously dosed as they are combined in proprietary blends or "matrixes". In reality, most adaptogens have to be taken in proper dosages to get consistent benefits overtime.

      Because of this, we are working on an upcoming adaptogenic-nootropic supplement: Spark. Spark will contain some of the previously mentioned herbs, combined with another nootropic component.

      Conclusion: Adaptogens

      Adaptogens are very promising when it comes to managing fatigue, stress, and improvements in mood. Some have nootropic capabilities, while others help our bodies.

      Here's the great thing about adaptogens: while herbs & plants have been used for hundreds of years, we are still learning from today! As the science continues to expand, we will have the opportunity to keep learning more from them.

      Any questions, comments or insights? Throw them in the comments below and let's discuss!

      Thanks for reading, Legion! 

       

      Tony Gjokaj
      Tony Gjokaj

      Tony is the Owner of Reforged Performance Nutrition. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help bridge the gap between physical & mental health through fitness.



      Also in Reforge Yourself

      7 Hacks For Motivating Yourself To Exercise In 2022!
      7 Hacks For Motivating Yourself To Exercise In 2022!

      by Tony Gjokaj November 29, 2021 4 min read

      80% of Americans don't get enough exercise.

      With a more sedentary lifestyle, we know a few things can occur:

      • Increased levels of depression & anxiety. Less active lifestyles are correlated to depression and anxiety.
      • Less resilience to stress. People who live sedentary are more stressed out.
      • Lower testosterone levels. Testosterone is on a yearly decline as a result of sedentary lifestyles.
      • Poor sleep. Less active lifestyles are correlated to poor sleep quality.

      With the New Year right around the corner, we want you to help you be more consistently active so you can minimize these negative effects.

      In this post, we will cover seven hacks you can use to motivate yourself in the New Year.

      Let's dive in!

      Read More
      13 Strategies To Dominate Thanksgiving Day 2021 And Stay On Track With Your Nutrition Goals!
      13 Strategies To Dominate Thanksgiving Day 2021 And Stay On Track With Your Nutrition Goals!

      by Tony Gjokaj November 23, 2021 3 min read

      Thanksgiving is around the corner, and many of us may be fearful that we might mess up our diet after one day of holiday eating.

      Fear not, we've got you covered.

      In this post, we are going to talk about 13 strategies I use to dominate Thanksgiving Day and still be on track with my fitness goals.

      Let's dive in!

      Read More
      How Daylight Savings Can Affect Our Health & Fitness... And 3 Hacks You Can Use To Help!
      How Daylight Savings Can Affect Our Health & Fitness... And 3 Hacks You Can Use To Help!

      by Tony Gjokaj November 16, 2021 4 min read

      When Daylight Savings happens, it throws a lot of us off because of the time change.

      We are forced to wake up later (or earlier) and get to work later (or earlier). This not only affects our work schedules, but our own biological clock (the circadian rhythm) as well.

      This can lead to poor sleep quality, poor eating habits, and more.

      So what can we do about this?

      In this post, we cover how you can FIGHT BACK against the Daylight Savings and re-regulate your circadian rhythm.

      Read More