Exercise is a stress on the body that causes positive adaptations including increased endurance and muscle mass.¹ The training that athletes (and active individuals) use to improve their performance is critical to their goals but also needs to be balanced with recovery strategies from sleep, to antioxidant-rich foods that contain phytonutrients and polyphenols and appropriate macronutrient distribution, rest days, and sometimes, herbal supplements that aid the body’s ability to adapt to the stress of training. Certain herbs, called adaptogens, help the body adapt to physical and mental stresses in ways that target common challenges athletes have including endurance, strength, hormone balance, and even cognition.^1-3 Health care providers may be asked about their opinion of adaptogen use for athletes and recreationally active clients as interest in these herbs has increased greatly over the past few years. The global market for adaptogens is booming and is projected to reach over $20 billion by 2031.^4,5 

The Science of Adaptogens
Adaptogens are a class of medicinal herbs considered pharmacotherapeutic – aiding in the body’s healing process.¹ Though they have been used in traditional medicine for centuries, interest in their use for athletic performance has been a focus for the past 50 years.^1,2 Adaptogenic herbs offer qualities that help the body ‘adapt’ to stress and maintain homeostasis, even under physically or psychologically stressful conditions.^3,6 Scientists have also referred to adaptogens as natural “bioregulators” indicating they help the body adapt to environmental factors and avoid damage that would normally occur.⁶ Some studies show that using adaptogens helps increase endurance during fatigue, improve physical stamina in endurance sports, muscle strength, energy levels, cognitive performance, and balance cortisol hormone levels.^1,3,6

The mechanism of action of adaptogens isn’t yet completely understood though there are studies suggesting that these plant compounds may affect the hypothalamic-pituitary-adrenal axes and stress mediators of the body. They may support athletic performance through increased nitric oxide levels in the body, helping balance blood glucose and cortisol hormone levels.²

Although adaptogens aren’t specifically listed on the banned substances list, groups like the (National Collegiate Athletic Association) NCAA warn that nutritional and dietary supplements may cause positive drug tests due to the lack of regulation in the industry. There have been instances of supplements contaminated with banned substances so athletes should use extreme caution.⁷ Third-party testing agencies help reduce risk by product testing for banned substances, inspecting both suppliers and facilities, and running label reviews.^8,9 The National Sanitation Foundation (NSF) has a “Certified for Sport®” certification indicating their testing and Informed Sport has a certified list and mobile app to aid in finding sports-safe supplements.^8,9 

Adaptogens Commonly Used in Athletic Performance

Ashwagandha
Commonly used for reducing stress, improving sleep, and enhancing muscle recovery, randomized controlled trials (RCTs), show that athletes benefit from ashwagandha. In particular, studies have shown a potential impact on VO2 max (a measure of aerobic capacity that can indicate improved cardiorespiratory endurance). A recent meta-analysis also showed that ashwagandha aids in reducing stress and fatigue, contributing to overall athletic performance and recovery.¹⁰ An older study by Shenoy et al. evaluated the effects of ashwagandha on the aerobic capacity of 40 elite Indian cyclists divided into a treatment or placebo group. The treatment group that received 0.5g capsules of ashwagandha twice daily for eight weeks showed increases in VO2 max, the metabolic equivalent of task (METS) which measures the amount of energy a person uses during physical activity compared to the amount used when resting, and time to exhaustion on the treadmill. The placebo group experienced no changes from their baseline values.¹¹

Ginseng (Panax/American and Eleuthero/Siberian Ginseng)
Ginseng is one of the best-known adaptogenic herbs. Panax and Eleuthero are different plants with completely different active ingredients, though both are considered adaptogens. Both plants contain compounds including steroidal saponins that are structured similarly to each other, in addition to plant phenolic compounds that act as antioxidants in the body.¹² Both Panax and Eleuthero are used to support energy levels, physical activity performance, and reduce muscle damage.^1,12 Panax ginseng is an antioxidant-rich compound that likely plays a role in regulatory centers in the brain, offering ergogenic effects (delaying fatigue and increasing work capacity). A double-blind placebo-controlled randomized control trial in 2020 study by Bhattacherjee et al. found that 200mg of Panax ginseng extract provided one hour before exercise (running until exhaustion) significantly increased endurance, lowered heart rate, and lowered rates of perceived exertion (RPE) at the time of exhaustion when compared to a control group in young, male, endurance athletes (n=12).¹³

Rhodiola Rosea
Studies show that Rhodiola may be effective at increasing stamina, reducing fatigue, and supporting mental performance through activating the cerebral cortex and increasing levels of serotonin, dopamine, acetylcholine, and norepinephrine.^2,12  Supplementing with Rhodiola has been used in traditional folk medicine to combat fatigue and balance mood, but recent studies have explored its use regarding hormonal modulation and central nervous system activity.² A small study (n=10) on resistance-trained male athletes found, in a double-blind, crossover, counterbalanced study that participants who supplemented with 1500mg per day of Rhodiola, vs a placebo, for three days in addition to a 500mg dose 30 minutes before exercise testing (bench press, one repetition maximum) found that the intervention group experienced increased mean bench press velocity (p = 0.049; d = 0.728) as well as higher blood norepinephrine hormone levels (p = 0.008).¹⁴  Rhodiola has also been used in a trial of recreationally fit women (n=18) at 3mg per kilogram body weight and was shown to decrease heart rate response to submaximal exercise (R. rosea =136 ± 17 beats per min^-1; placebo= 140 ± 17 beats per min^-1; mean ± SD; p = 0.001) and also lower the rate of perceived exertion during high-intensity endurance exercise (bicycle ergometer) (R. rosea = 6.0 ± 0.9; placebo = 6.6 ± 1.0; p = 0.04).¹⁵

Takeaways for Healthcare Providers

The foundation of sports performance should include rest and recovery for athletes, taking a holistic approach including sleep, rest days, hydration, and nutrition. Herbal supplements should be chosen with caution, and under the guidance of healthcare professionals who have it within their scope of practice to offer guidance on the evidence-based use of supplements for athletes or active people. Because market research shows that interest in adaptogens is increasing rapidly among consumers, healthcare providers will likely be approached with questions about their potential benefits and safety.⁴

Studies on adaptogens for sports performance are still in an exploratory phase and many of the results are based on animal studies, small human intervention studies, and almost always in male participants. Many studies also yield mixed results, with some RCTs showing that using adaptogens doesn’t significantly enhance physical activity. However, the adaptogenic class of herbs does not generally come with significant safety concerns, side effects, or medicine/herbal interactions. Healthcare practitioners should consider adding questions about the use of herbal supplements to their intake/medical history forms to encourage patients to honestly share the products they are using. Patients’ doctors should always be informed of their use of herbals. Adaptogens are a consideration for those interested in enhancing sports performance, helping the body adapt to stress and recovery.

References:

1. Amir M, Vohra M, Raj RG, Osoro I, Sharma A. Adaptogenic herbs: A natural way to improve athletic performance. Health Sciences Review. 2023;7:100092.
2. Todorova V, Ivanov K, Delattre C, Nalbantova V, Karcheva-Bahchevanska D, Ivanova S. Plant adaptogens—History and future perspectives. Nutrients. 2021;13(8):2861.
3. Lamoreau TW, Schneider C. Can Herbs Improve Endurance? Adaptogens and Athletic Performance. Integrative Medicine Alert. 2018;21(10).
4. Yahoo Finance. Adotpgen Drink Market to total US $2416.8 Million by 203 Amid Increasing Demand for Organic and Healthy Beverages among Millenials. https://finance.yahoo.com/news/adaptogen-drink-market-total-us-140500592.html?guccounter=1&guce_referrer=aHR0cHM6Ly93d3cuZ29vZ2xlLmNvbS8&guce_referrer_sig=AQAAAC2V1FaSEMy0A-Sf_aIy7_YOZc7CJqhBtaP4DMYjUn6jWF7GOsR744O9_BZd6QmGU_gHXOq1jPLjKFJ4iwr1aaWqhOhf9IUKNYMW0A5P6geGZElKX8LBLxbVqZ3-CBYLftyBMZmNQ_oqFNzBrm7b2HNMHwpUFJBcqGVdzTu9xcKJ. Published March 21, 2024. Accessed August 14, 2024. 
5. Verified Market Research. North America Adaptogens Market Size and Forecast. https://www.verifiedmarketresearch.com/product/north-america-adaptogens-market/. Accessed August 12, 2024.
6. Liao LY, He YF, Li L, et al. A preliminary review of studies on adaptogens: comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide. Chin Med. 2018;13:57. 
7. NCAA. https://www.ncaa.org/sports/2015/6/10/ncaa-banned-substances.aspx. Updated July 8, 2024. Accessed July 29, 2024. 
8. NSF’s Certified for Sport® Program. https://www.nsf.org/consumer-resources/articles/certified-for-sport-program. Accessed July 29, 2024. 
9. Informed Sport. About Informed Sport. https://sport.wetestyoutrust.com/about. Accessed August 12, 2024.
10. Pérez-Gómez J, Villafaina S, Adsuar JC, Merellano-Navarro E, Collado-Mateo D. Effects of Ashwagandha (Withania somnifera) on VO2max: a systematic review and meta-analysis. Nutrients. 2020;12(4):1119.
11. Shenoy S, Chaskar U, Sandhu JS, Paadhi MM. Effects of eight-week supplementation of Ashwagandha on cardiorespiratory endurance in elite Indian cyclists. Journal of Ayurveda and integrative medicine. 2012;3(4):209.
12. Sellami M, Slimeni O, Pokrywka A, et al. Herbal medicine for sports: a review. J Int Soc Sports Nutr. 2018;15:14.
13. Bhattacharjee I, Bandyopadhyay A. Effects of acute supplementation of panax ginseng on endurance performance in healthy adult males of Kolkata, India. Int. J. Clin. Exp. Physiol. 2020;7(2):63-8.
14. Williams TD, Langley HN, Roberson CC, Rogers RR, Ballmann CG. Effects of short-term golden root extract (Rhodiola rosea) supplementation on resistance exercise performance. International Journal of Environmental Research and Public Health. 2021;18(13):6953.
15. Noreen EE, Buckley JG, Lewis SL, Brandauer J, Stuempfle KJ. The effects of an acute dose of Rhodiola rosea on endurance exercise performance. J Strength Cond Res. 2013;27(3):839-47

Get ready to experience Orgain Plant Protein Powder like never before with our delicious new Birthday Cake flavor! This month marks the 10-year anniversary for our original plant protein powder, and what better way to celebrate than with a confetti-filled flavor that captures the taste of classic birthday cake. 

As we celebrate our 10^th anniversary, we’re also celebrating a decade of innovation and a commitment to continuous improvement. From developing new products to refining our existing ones, we’re always striving to optimize nutritional value while delivering an unparalleled taste experience. This new flavor not only highlights a celebratory milestone in Orgain’s product history, but it also marks the introduction of our new plant-protein formula, fine-tuned to provide the perfect balance and flavor.

We’ve thoughtfully added mung bean protein to our original Orgain Organic Protein™ Blend, providing a more diverse source of complete plant proteins and an even creamier mouthfeel. We’ve also perfected a new sweetness system, featuring only organic stevia and organic agave inulin fiber for a more satisfying taste. And in true Orgain fashion, you won’t find any GMOs, carrageenan, soy, gluten, dairy or artificial colors, flavors, sweeteners, or preservatives in this formula.

Each 2-scoop serving contains 150 calories, 21g of complete plant-based protein, an excellent source of fiber and less than 1g of sugar. Whether you’re blending it into a shake, making overnight oats, or baking up some protein-packed goodies, every scoop is a celebration in itself! 

Real life is hectic and messy, and we think that’s beautiful! We’re excited to launch our new campaign, Real Nutrition for Real Life, recognizing that despite our best efforts, life isn’t always perfect. But through it all, Orgain is here to provide the real nutrition you, your family and your patients need to keep moving forward. 

In honor of this new campaign, we have a fun 30 second ad on YouTube we think you’ll get a kick out of! Watch it HERE and let us know what you think in the video comments.

In this video, Orgain raises its no.1 Mom mug to the joyful chaos that comes with parenting! We’re celebrating and appreciating ALL moms out there-including the not so perfect moments because let’s get real-there are a lot… Moms (and Dad’s!) – you’re earning that mug EVERY day even if it doesn’t feel like it.

New Episode: Women’s Hormonal Health and its Connection to Diet & Lifestyle with Hillary Wright, Med, RD, LDN

Host Ginger Hultin and registered dietitian Hillary Wright discuss trending topics on women’s health including the significant impact of physical activity on weight changes during menopause, surpassing the effects of aging and declining estrogen. The conversation delves into PCOS, its underdiagnosis, and the importance of dietary and lifestyle interventions. Wright explains the need for proactive, balanced eating, regular physical activity, and stress management for managing insulin resistance and improving overall health for women. 

New Episode: Nutrition Strategies for Cancer with Hillary Wright, MEd, RD, LDN 

In this episode, host Ginger Hultin continues her conversation with Hillary Wright, turning the focus to nutrition strategies for cancer. Hillary shares valuable nutrition insights in cancer risk reduction, survivorship, and the importance of personalized dietary recommendations. Key topics include the impact of inflammation and obesity on cancer risk, the benefits of a plant-based diet, and the misconceptions surrounding sugar and cancer. 

Be sure to subscribe to The Good Clean Nutrition Podcast on your favorite podcast platform and listen to more episodes on a variety of platforms HERE. 

Register now for our upcoming Live webinar on September 19^th, 2024, at 2pm EST –PCOS Nutrition: A Sustainable & Science-Backed Approach by Melissa Groves Azzaro, RDN, LD  

 
Typically thought of as a reproductive disorder, polycystic ovary syndrome (PCOS) is actually a complex hormonal and metabolic condition that impacts nearly every system in the body. While the hallmark symptoms are irregular menstrual cycles, acne, hair loss, hirsutism, and weight gain, it also puts people with the condition at high risk for serious complications such as type 2 diabetes, heart disease, uterine cancer, infertility, pregnancy complications, and eating disorders. Fortunately, the root causes driving these symptoms and complications (insulin resistance, inflammation, and gut- and hormone-imbalances) are highly responsive to diet and lifestyle changes. In this webinar, you’ll learn science-backed approaches to the management of PCOS without restrictive dieting.

Tune in to last month’s on-demand webinar, released August 15^th, 2024, 2pm EST – Strategies for Clinicians and Parents to Address Picky Eating & Food Anxiety: Is it Picky Eating or Anxious Eating? by Melanie Potock, MA, CCC-SLP

The Orgain Healthcare Professional Education Webinar Series can also be accessed on the Orgain Healthcare App. Whether on-demand or live, all the webinars in this series are available for 1.0 CPEU for RDNs and NDTRs.   

Learn More >  

Orgain is excited to announce its presence at the following upcoming in-person conference & symposium. If you plan to attend, be sure to stop by our booth and say hello as we’d love to meet you!     

Food & Nutrition Conference & Expo (FNCE)
October 5-8^th, Minneapolis, MN