Adaptogenic herbs are becoming quite popular, and many people are looking at adaptogens for weight loss.
Adaptogens are a class of herbs used in herbal medicine that support stress balance in the body through the regulation of biological processes.
Adaptogenic herbs are known to balance the body’s stress response by regulating the HPA axis and the secretion of hormones like cortisol and adrenaline.
They are non-toxic to the body and attenuate symptoms of chronic stress by supporting the body’s resilience and adaptation to stressors.
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How Adaptogens Impact Weight Loss:
Adaptogens have the potential to assist with weight loss by increasing energy, balancing hormones, and stabilizing the stress response.
Examples include:
- Normalizing glucose metabolism (sugar doesn’t get stored as fat)
- Increasing energy (encourage movement/exercise)
- Improving resistance to stress (reduce anxiety + depression)
- Increasing testosterone levels (which increases metabolism)
- Controlling appetite and encouraging weight loss
These are just a few examples of how one can use adaptogens or herbal teas for weight loss.
Best Adaptogens for Weight Loss:
Energizing or stimulating adaptogens can intuitively be helpful for weight loss, but some calming/relaxing adaptogens have also demonstrated promising mechanisms that may support the reduction of weight.
Below is a list of the best adaptogens for weight loss.
1. Asian Ginseng
Asian ginseng is an adaptogen that has been most commonly used in traditional Chinese medicine for thousands of years. It is said to have “warming” or “yang” energy, which is associated with the element fire. This herb is said to have a stimulating effect on the body.
In a review on ginseng and obesity, researchers mentioned that ginseng contains ginsenosides, an active herbal phytochemical, that may help to control appetite. Further, research has shown that ginseng may have the ability to reduce blood glucose levels by encouraging muscles to utilize energy.
In a study with obese middle-aged women, ginseng extract and ginsenosides were shown to have a weight loss effect. Researchers think this effect is due to ginseng’s ability to cause a bacteria shift in the gut.
Results of a study involving obese mice found that Korean white ginseng extract has an anti-obesity effect possibly due to the delay of fat absorption by the intestines.
Summary:
Research suggests that Asian ginseng may support weight loss by reducing blood glucose levels, encouraging energy utilization, and by shifting the bacteria profile within the gut.
2. Holy Basil
Ocimum sanctum, or holy basil, is an adaptogen commonly used in Ayurvedic medicine. It has thousands of years of therapeutic use and is often used to mitigate stress.
In an 8-week study, Ocimum sanctum was able to reduce body weight, triglyceride levels, and BMI in thirty overweight or obese subjects. Researchers mentioned this was due to the downregulation of fat cell formation. In this study, the participants were given a 250mg capsule twice a day.
A comparison trial found that tulsi (holy basil) was able to improve blood glucose levels in patients with type 2 diabetes. In this study, the participants were split into two groups. One group was given 300mg of tulsi in addition to an antidiabetic drug, and the other group was given only the antidiabetic drug. The tulsi-drug group showed a 5% decrease in blood sugar levels in comparison to the drug group.
In other trials involving diabetic patients, tulsi decreased glucose levels, reduced diabetic symptoms, and improved overall blood lipid profiles.
Summary:
Clinical research shows that holy basil has the potential to support weight loss by reducing blood glucose levels, lowering triglyceride levels, and regulating fat cell formation.
3. Ashwagandha
The highly-prized adaptogen, ashwagandha, has been known to provide stress support in a number of different ways. The root is the active part used in herbal medicine.
Results of a 2016 study showed that, along with the reduction of psychological and physiological stress markers, ashwagandha root extract was able to improve eating behaviors and reduce food cravings in the study participants.
A study reported that supplementation of Withania somnifera (ashwagandha) increased muscle strength and mass in 57 young male subjects. All subjects were involved in weight training, which supports weight loss. The study further revealed that ashwagandha significantly increased testosterone levels which is helpful for increasing energy and motivation and improving mitochondrial function.
A recent study showed similar results of increased testosterone levels after ashwagandha supplementation. After an 8-week pe