Ashwagandha and Rhodiola Explained: How Adaptogens Help Balance the Nervous System

Ashwagandha and rhodiola are two popular adaptogens touted for their stress-balancing effects. Adaptogens are powerful compounds that influence cortisol levels and help the body adapt to stress. These can be helpful tools for individuals experiencing symptoms of nervous system dysregulation such as fatigue, brain fog, anxiety, sleep issues, and even hormone imbalances. Today, we’ll walk through how adaptogens influence the nervous system, as well as our favorite adaptogens that help restore balance to a dysregulated nervous system.

Adaptogens and the HPA Axis

Adaptogens are a unique class of herbs and other natural compounds (such as certain functional mushrooms) that help the body adapt to physical, emotional, and environmental stress. They can be strategically used in cases of chronic stress as well as HPA axis dysregulation, which is often referred to as “adrenal fatigue.”

The HPA (hypothalamic-pituitary-adrenal) axis is responsible for our stress response, and controls how our adrenal glands produce cortisol, our main stress hormone. Chronic stress leads to chronically elevated cortisol levels. Over time, prolonged high cortisol disrupts the activity of our HPA axis and impacts future cortisol production as well as thyroid function and reproductive hormone levels (ex. estrogen and progesterone). 

Downstream cortisol dysregulation not only impacts hormone balance, but can also contribute to blood sugar dysregulation and insulin resistance, low energy and fatigue, inflammation, and even weight loss resistance. This is where adaptogens can come into play!

Adaptogens can actually help modulate our hormonal response to stress, both in cases of high cortisol or low cortisol levels. Adaptogens tend to have gentle calming or stimulating effects, characterized by their impact on cortisol levels. Calming adaptogens are helpful for those with high cortisol levels, and calm the nervous system without any of the effects of sedatives. Whereas stimulating adaptogens help refire the connections within the HPA axis to get back into the rhythm of a healthy stress response.  

Coveted Calming Adaptogens

Calming adaptogens include ashwagandha and holy basil, as well as cordyceps, a functional mushroom. These compounds are especially valuable in cases of chronically elevated cortisol levels. 

A key part of a healthy nervous system is the ability to transition between the parasympathetic state (“rest and digest”) and the sympathetic state (“fight or flight”). Calming adaptogens modulate the nervous system and cortisol signaling, helping us transition away from a sympathetic-dominant state.

Ashwagandha is one of the most popular calming adaptogens, especially in the realm of easing anxiety and supporting sleep. It works by lowering elevated cortisol and enhancing GABA activity in the brain, which is our primary calming neurotransmitter or chemical messenger. 

Ashwagandha can really move the needle for those with cortisol dysregulation, but it may not be suited for everyone. Ashwagandha is part of the nightshade family, so it should be avoided by those who have nightshade allergies or sensitivities. 

Holy basil, also known as Tulsi, is another standout calming adaptogen that supports mood stability and immune function. It’s been used for centuries in Eastern medicine and is even suggested to help improve metabolic health, including blood sugar dysregulation and elevated blood pressure. 

Holy basil is especially helpful for those seeking more emotional and mood-stabilizing effects. However, due to its mild blood-thinning properties, individuals on blood-thinning medications or with bleeding disorders may consider other types of calming adaptogens.

Superstar Stimulating Adaptogens

While calming adaptogens work to ease an overactive stress response, stimulating adaptogens help restore nervous system balance in those with low cortisol levels. This typically arises as a protective adaptive response from long periods of time with high cortisol levels. This might be you if you suffer from fatigue, brain fog, or burnout, especially following chronic high stress. 

Rhodiola rosea is a powerful stimulating adaptogen with brain-boosting benefits, also qualifying it as a nootropic compound. It increases the sensitivity of brain neurons to the neurotransmitters dopamine and serotonin, yielding mood-boosting benefits. 

Rhodiola also reduces oxidative stress while boosting cortisol production to help correct HPA axis dysfunction that has resulted in cortisol suppression. That being said, it still can be supportive for those looking to alleviate stress, as it can also have calming effects. 

Eleuthero, or Siberian ginseng, is another stimulating adaptogen that supports brain function, energy, and sleep. It’s also been shown to support endurance activity, and could be especially beneficial for athletes and those under prolonged physical stress. Eleuthero can increase blood pressure in some individuals, so it may not be appropriate for those with already elevated blood pressure.

Licorice root is another powerful stimulating adaptogen that can boost cortisol levels. It does so by actually inhibiting the enzyme that breaks cortisol down, effectively raising cortisol levels. It’s particularly beneficial for those with low morning cortisol levels. Note that licorice should only be used under practitioner supervision, and is contraindicated for those with high blood pressure or kidney issues.

How to Choose the Right Adaptogens for You

Before adding adaptogens to your routine, it’s important to first understand your daily cortisol patterns to determine which adaptogens are most appropriate for you. Symptoms can help hint at cortisol patterns, but it’s important to know exactly what your cortisol levels are before introducing supplements that modulate cortisol and HPA axis activity. 

Our DUTCH Hormone Testing Package tests cortisol levels alongside reproductive hormones and hormone metabolites. This offers valuable insight into how to best use adaptogens, as well as targeted nutrition and lifestyle strategies to support your nervous system health.

Written by Romana Brennan, MS, RD