Reishi, Cordyceps, Chaga, Lion’s Mane, Ashwagandha, Schisandra, Rhodiola—all of these exist in pill form, powder, and drinks, promising more energy, better immunity, less stress, improved focus, and enhanced performance.

Let's explore the benefits of adaptogens and mushrooms and consider the contraindications when starting to use them.

What Are Adaptogens?

Adaptogens are plants that help the body adapt to external stress by building resilience. They target the HPA axis in the brain, which controls the body's reaction to stress. Adaptogens perform two main functions in the body:

1. Balancing the system: If there is too much of a hormone, adaptogens help lower it. If there isn’t enough, they help replenish it.

2. Interacting with the endocrine system: Adaptogens support the immune system and overall stress response.

While different adaptogens have specific outcomes, they generally help stabilize mood, improve performance and focus, and reduce hormonal symptoms (e.g., puberty, PCOS, menopause). Adaptogens need to build up in the body over time, so it's important to take them consistently to experience the benefits.

Regarding cortisol: if someone has a highly stressful day, adaptogens won’t remove the stress but can reduce the overwhelming feeling from "oh my gosh!" to something more manageable like "oh, okay." Adaptogens achieve this by building up in the body and blocking some receptors where cortisol typically binds. The body still releases cortisol, but the reaction is less intense.

Different Types of Adaptogens

1. Stimulatory (for stress and fatigue):

   • Siberian Ginseng

   • Schisandra Chinensis

   • Maca

   • Rhodiola

   2. Calming (for anxiety, stress, and immunity):

   • Ashwagandha

   • Holy Basil

   3. Mushrooms:

   • Reishi

   • Chaga

   • Cordyceps

   • Lion’s Mane

Best Adaptogens for Women

Ashwagandha is an excellent starting point if you're new to adaptogens. It’s a calming adaptogen that helps alleviate the "tired but wired" state, especially in perimenopausal women. It reduces anxiety, cortisol, brain fog, and fatigue. It also moderates blood glucose levels, improves body composition, and reduces stress by blocking cortisol receptors. However, avoid Ashwagandha if you're on thyroid medication, as it directly impacts the thyroid.

Maca helps moderate estrogen metabolism and alleviates symptoms of estrogen dominance, such as heavy bleeding, irregular periods, hot flashes, and breast tenderness. It’s highly anti-inflammatory, improves mood and anxiety, and can be beneficial in early menopause as an alternative to hormone replacement therapy. Opt for the red Peruvian variety, which is specifically effective in balancing estrogen.

What Are Medicinal Mushrooms?

The mushrooms discussed here aren’t the everyday varieties found in your kitchen. They are specialized mushrooms that have been used for over 100 years in Chinese and Indian medicine. Let’s examine the specific health benefits of these mushrooms.

Specific Benefits of Mushrooms

Reishi

• Benefits: Anti-fatigue, boosts immune response, supports estrogen production, enhances focus and concentration, reduces anxiety, used in cancer therapy, modulates cortisol levels.

• Reishi affects the HPA axis, directly working with the brain. When purchasing Reishi, ensure it contains 20% beta-glucans, which boost the immune response. Due to its potency, use Reishi for 12 weeks, then take a 4-week break.

• Contraindication: Avoid Reishi if you already have low blood pressure.

Cordyceps

• Benefits: Boosts immune system, increases estrogen, progesterone, and testosterone production, improves mood, focus, and anxiety, enhances athletic performance in men.

• No known side effects. Choose "C. sinensis" and ensure it’s labeled yeast-free.

Lion’s Mane

• Benefits: Promotes nerve growth factor, neuroprotective, anti-inflammatory, supports brain health, reduces anxiety and depression, improves focus and memory.

• Studies suggest Lion’s Mane may delay the onset of Alzheimer’s and Parkinson’s disease.

• No known side effects. Look for a 10:1 extract with 30% polysaccharides and ensure it’s H. erinaceus.

Chaga

• Benefits: Stimulates white blood cell production, boosts immune response by reducing inflammation.

• Chaga is powerful against inflammation, so it should only be used during periods of inflammation.

• Contraindications: Avoid Chaga if you have autoimmune diseases, take blood thinners, or are allergic to aspirin.

Final Thoughts

Mushrooms and adaptogens offer significant benefits, especially for women in perimenopause. They can be a natural alternative to hormone replacement therapy, particularly for women experiencing inflammation. During perimenopause, women often have cycles without ovulation, leading to higher estrogen levels and increased inflammation, which manifests as hot flashes, poor sleep, and feeling "tired but wired."

However, even women outside of perimenopause can benefit from these natural remedies.

A Note on Supplements:

When purchasing supplements—whether mushrooms or adaptogens—be mindful of the products you choose. Ensure they are organic and third-party tested. Blended products aren’t always the best option, as dosages may be too low to be effective. Dosage is key when it comes to supplements.