Which supplements are the most effective adaptogens?

The most effective supplement-based adaptogens discussed are Ashwagandha (for buffering cortisol and stress), Lion's Mane, and Chaga (for reducing cortisol and anti-inflammatory cytokines, with potential nootropic benefits).

How should I take Ashwagandha for stress relief?

For stress relief, take 250-300mg of Ashwagandha in the early afternoon and again in the evening. Avoid taking it before exercise. It's recommended to use it for short periods (up to 30 days) during moderate to extreme stress phases, followed by a 2-4 week break.

Do adaptogens directly affect neurotransmitters like dopamine?

Adaptogens primarily affect the stress response by modulating cortisol. While they don't directly alter neurotransmitters like dopamine or serotonin, the indirect effects from cortisol regulation can substantially influence them.

What are some effective behavioral tools to buffer stress?

Effective behavioral tools include 5-10 minutes of mindfulness meditation daily, deliberate breathwork like the double inhale/exhale technique or box breathing, NSDR/yoga nidra, and the physiological sigh. These practices can significantly reduce stress and cortisol.

Should I aim to eliminate cortisol entirely to manage stress?

No, the goal is not to eliminate cortisol but to learn to modulate and control it. Cortisol plays a vital functional role, especially in the early part of the day, and a healthy diurnal rhythm is crucial.

Key Moments

AMA #3: Adaptogens, Fasting & Fertility, Bluetooth/EMF Risks, Cognitive Load Limits & More

Andrew Huberman

Science & Technology2 min read33 min video

Jan 13, 2023|128,726 views|3,313|277

andrew huberman huberman lab podcast huberman podcast dr. andrew huberman neuroscience huberman lab andrew huberman podcast the huberman lab podcast science podcast

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Key Moments

TL;DR

Adaptogens buffer stress via nutrition, supplements (Ashwagandha, Lion's Mane, Chaga), and behaviors.

Key Insights

Adaptogens are compounds that help the body buffer stress, with the definition still evolving.

Nutritional adaptogens include dark leafy greens and cruciferous vegetables, best not overcooked.

Supplement adaptogens like Ashwagandha (300mg twice daily, later in day, not before exercise) are potent for cortisol reduction.

Lion's Mane and Chaga are adaptogens that may also support cognitive function and reduce inflammation.

Behavioral adaptogens include mindfulness, breathwork, NSDR/Yoga Nidra, and physiological sighs to manage stress.

Adaptogens primarily reduce cortisol, indirectly influencing neurotransmitter levels; zeroing out cortisol is not the goal.

DEFINING ADAPTOGENS AND THEIR MECHANISMS

Adaptogens are substances that help the body adapt to and buffer stress, supporting overall health and function. While the definition is still evolving, they are broadly understood to mitigate the negative impacts of stress on cellular and organ health. Key mechanisms involve reducing reactive oxygen species and inflammatory cytokines, which are linked to cellular aging and dysfunction, particularly affecting mitochondria.

NUTRITIONAL APPROACHES TO ADAPTOGEN INTAKE

The most accessible adaptogens are found in nutrition, specifically dark leafy greens and cruciferous vegetables. These foods contain vitamins and micronutrients that help reduce stress markers. It's important not to overcook these vegetables, as excessive heat can destroy beneficial compounds. Lightly cooked or steamed vegetables are preferable to preserve their adaptogenic properties and nutrient density.

SUPPLEMENT-BASED ADAPTOGENS FOR STRESS BUFFERING

Supplementation offers potent adaptogenic effects, with Ashwagandha being a top choice. Studies suggest 300mg twice daily, taken in the afternoon and evening (not before exercise), can significantly buffer cortisol and reduce perceived stress. Lion's Mane and Chaga mushrooms are also adaptogens that can reduce cortisol and inflammatory cytokines, with potential benefits for memory and creativity, though less research exists compared to Ashwagandha.

OPTIMAL USAGE AND CYCLING OF ADAPTOGEN SUPPLEMENTS

For supplements like Ashwagandha, it's recommended to cycle them, taking them during periods of moderate to extreme stress for no more than approximately 1.5 months at a time, followed by a 2-4 week break. This prevents chronic buffering of cortisol. Lion's Mane and Chaga may offer benefits without strict cycling, but a 30-day cycle is still advised. It's best to use single-ingredient supplements to identify individual efficacy and dosage needs.

BEHAVIORAL TOOLS AS POWERFUL ADAPTOGENS

Behavioral practices are highly effective adaptogens for managing stress and cortisol. These include mindfulness meditation (5-10 minutes daily), deliberate breathwork techniques like the physiological sigh, double inhale/exhale, or box breathing, and NSDR (Non-Sleep Deep Rest) or Yoga Nidra. These practices help calm the nervous system and can indirectly modulate neurotransmitter levels and improve sleep patterns.

INTEGRATING ADAPTOGENS FOR HOLISTIC STRESS MANAGEMENT

The ultimate goal with adaptogens is not to eliminate stress entirely but to modulate and control the stress response, particularly cortisol. This involves a holistic approach combining nutrition (dark leafy greens, cruciferous vegetables), strategic supplementation (Ashwagandha, Lion's Mane, Chaga), and consistent behavioral practices. Understanding the diurnal rhythm of cortisol and optimizing neurotransmitter release through lifestyle factors like morning sunlight and exercise is crucial.

Mentioned in This Episode

●Supplements

●Products

●Software & Apps

●Organizations

●Concepts

●People Referenced

Adaptogen Quick Guide

Practical takeaways from this episode

Do This

Include 2-4 servings of dark leafy greens and/or cruciferous vegetables daily.

Cook vegetables lightly to preserve nutrients, and ingest the cooking liquid if possible.

Consider Ashwagandha (250-300mg twice daily) in the early afternoon and evening for stress buffering, for no more than 30 days at a time.

If needed, add Lion's Mane (1000mg daily) or Chaga (500-1500mg daily) for additional stress buffering.

Prioritize behavioral tools like mindfulness meditation (5-10 min daily), deliberate breathwork (e.g., double inhale/exhale), or NSDR (10 min).

Use the physiological sigh (1-3 repetitions) for rapid stress reduction.

Ingest sufficient calories to avoid chronic stress.

Get morning sunlight exposure to regulate cortisol rhythm.

Consider deliberate cold water exposure early in the day.

Avoid This

Do not overcook dark leafy greens and cruciferous vegetables as it destroys beneficial compounds.

Do not take Ashwagandha before exercise, as exercise-induced cortisol increases are part of adaptation.

Do not take Ashwagandha for longer than 1.5 months continuously; cycle off for 2-4 weeks.

Do not attempt to completely eliminate cortisol; focus on modulating its levels.

Do not rely solely on supplements; integrate nutrition and behavioral strategies.

Common Questions

Adaptogens are compounds, supplements, or even behaviors that help the body adapt to and buffer stress. They work by supporting cellular health, organ function, and overall well-being, including improving sleep and performance.

Topics

Sleep Optimization Health & Longevity Neuroscience & the Brain Mindset & Self-Improvement Stress Management Cognitive Function Hormonal Balance Cortisol Regulation Mindfulness Practices Supplementation Strategies

Mentioned in this video

Supplements

Chaga

A mushroom-based adaptogen that can help reduce cortisol and anti-inflammatory cytokines, with potential benefits for cognition.

Lion's Mane

A mushroom-based adaptogen that may improve memory and divergent thinking, and can help reduce cortisol and anti-inflammatory cytokines.

Ashwagandha

A potent adaptogen that can significantly buffer cortisol levels and reduce stress, recommended for late afternoon/evening use and short-term periods of moderate to extreme stress.

Nootropics

Substances or drugs that are believed to improve cognitive function, a topic for a future episode.

Concepts

Mindfulness Meditation

A practice shown to reduce stress and anxiety by focusing on the present moment and breathing, beneficial for buffering cortisol.

Yoga Nidra

A guided relaxation practice involving no movement, often found online, that can help buffer stress and improve sleep.

NSDR

Non-Sleep Deep Rest, a protocol similar to yoga nidra, that can reduce stress and aid in learning to fall asleep better.

Physiological sigh

A rapid stress-buffering technique involving a specific double inhale and long exhale sequence, effective for immediate calming.

box breathing

A breathing technique involving equal durations of inhalation, holding, exhalation, and holding, which can substantially reduce stress.

Companies

Athletic Greens

A greens supplement that contains a low dose of Ashwagandha, not considered problematic for daily consistent use.

Organizations

Stanford School of Medicine

Institution where Andrew Huberman is a professor.

People

Justine Bevilacqua

The individual who asked the question about adaptogens.

Andrew Huberman

Host of the Huberman Lab podcast, professor of neurobiology and ophthalmology at Stanford School of Medicine.

Software & Apps

Waking Up App

An app recommended for mindfulness meditation practice.

Virtusan

Provides a free NSDR protocol that is effective for reducing stress and improving sleep.

Media

Mastering Stress

A past episode of the Huberman Lab podcast that provides further details on stress management and adaptogens.

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