From Ashwagandha to rhodiola, the short answer is that there’s no strong, high-quality evidence in humans on them yet, so an expert says there’s no call to rush to the store. commonhealth
are the most widely studied adaptogens in people. But based on the best evidence, there’s little reason to rush out to your nearest apothecary.
“There’s more animal than human data on adaptogens,” says Rashmi Mullur, an assistant professor of medicine at UCLA with board certifications in endocrinology and integrative medicine. “There’s no strong, high-quality data in people. Most studies are small and of varying quality.” In one of the better trials, 57 adults with mild to moderate depression were randomly assigned to a placebo, 50 milligrams of sertraline , or 340 mg of rhodiola. After 12 weeks, symptoms of depression dropped in all groups. And symptoms dropped slightly more in people taking sertraline than either rhodiola or placebo takers, though the difference between groups wasn’t statistically significant. That could be because the study was too small to show a difference between treatments.
What’s more, “the idea of balancing our hormones with a supplement is kind of silly,” she adds. “Our bodies have incredibly nuanced mechanisms for balancing hormones. And hormones have different effects all over the body. If you take a supplement that affects a hormonal pathway, you have no way of controlling its effects. It could make your symptoms worse.”“I try to work with people to address the source and triggers of their stress," she says.
Or worse. You could end up doing more harm than good. Ashwagandha, for example, may increase thyroid hormone levels, which could cause fatigue, anxiety, shortness of breathThe Bottom Line: Claims that adaptogens fight fatigue, stress or anxiety so far aren’t backed by good human evidence., the newsletter of the nonprofit Center for Science in the Public Interest. It is re-posted here with permission.
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