5 Adaptogens With the Dual Function of Boosting Your Cognitive Ability and Athletic Performance
Adaptogens are natural substances that help the body adapt to stress, promoting mental and physical performance; it's like your body will use them for whatever it needs. For example, certain medicinal mushrooms share immuno-regulatory properties that will strengthen your immune cells when fighting an infection and at the same time, if you start to have an adverse immune reaction, it will balance it. That is, it will adapt to your needs at the time of consuming them.
Today I focus on the dual function of some of the most effective adaptogens for improving cognitive function while also providing benefits for athletic performance.
- Rhodiola Rosea
How It Works:
Rhodiola Rosea acts by modulating the nervous system's response to stress. It increases the activity of neurotransmitters such as serotonin and dopamine, improving attention and reducing mental fatigue.
Furthermore, this adaptogen is particularly effective at increasing energy levels and reducing fatigue during physical exertion. It has been shown to increase VO2 max and improve mental endurance, making it a favorite among athletes.
Side Effects:
Some people may experience restlessness, irritability, or insomnia when taking it, especially in high doses.
Cyclic Consumption:
It is recommended to take Rhodiola for a few months and then rest, to prevent the body from becoming too accustomed to it and reducing its effectiveness.
Practical Considerations:
Start with a low dose and gradually adjust it. Also, prefer to take it in the morning to minimize the risk of insomnia.
- Ginseng (Panax ginseng)
How It Works:
Ginseng improves cognitive and physical performance by increasing blood circulation in the brain and activating antioxidant enzymes. This helps reduce cellular damage and improves muscle energy efficiency.
Side Effects:
It may cause nervousness, insomnia or digestive problems. It is important to note that it may interact with certain medications.
Cyclic Consumption:
It is advisable to use it in cycles similar to those of Rhodiola, to maintain its effectiveness.
Practical Considerations:
Consult a healthcare professional if you are taking other medications, as Ginseng may interact with them.
- Reishi Mushroom (Ganoderma lucidum)
How It Works:
Reishi mushroom is known for its anti-inflammatory and antioxidant properties, which contribute to cell protection. This can help decrease oxidative stress in the brain, thereby improving cognitive function. Its benefits for physical performance are more indirect, related to the increased energy through improved overall health and immune system.
Side Effects:
It is generally safe, but some people may experience dry mouth, dizziness, or upset stomach after prolonged use.
Cyclic Consumption:
Due to its function as an immune modulator, it is advisable to use it in cycles (for example, three months using it with one week breaks between cycles) to prevent the body from becoming too dependent on it.
Practical Considerations:
Make sure to choose quality Reishi extracts that contain a good concentration of polysaccharides, which are the active ingredients.
- Schisandra chinensis
Schisandra is known for its adaptogenic properties that help improve stress resistance. It positively influences energy levels and concentration in both physical and mental activities. It helps improve brain function by increasing brain elasticity and improving oxygen utilization. It may also aid in recovery after exercise.
Mechanism:
This adaptogen works by modulating stress responses and improving liver function, which can help with detoxification during intense physical activity.
Side Effects:
It is generally safe, but in some people it may cause heartburn, loss of appetite, or itching.
Cyclic Consumption:
Regular use is recommended with occasional breaks to assess tolerance and effectiveness.
Practical Considerations:
Consider combining Schisandra with food to enhance absorption and reduce potential gastrointestinal side effects.
- Cordyceps fungus (Cordyceps sinensis)
How It Works:
Cordyceps is particularly known for improving physical performance, as it helps increase the production of ATP, a crucial cellular energy source. This translates into greater endurance and less fatigue. It is also thought to improve oxygenation and blood circulation, which could indirectly boost cognitive functioning.
Side Effects:
Cordyceps is generally safe. However, some people may experience nausea, dry mouth, or upset stomach.
Cyclic Consumption:
Cordyceps can be used continuously, but it is prudent to take a break after several months of intensive use to assess its need and effectiveness.
Practical Considerations:
Make sure you get Cordyceps from a reliable source, as wild species are rare and expensive, which can easily lead to finding low-quality products or products with adulterants.
General Considerations for Using These Adaptogens
Prior Medical Consultation : Before starting any of these adaptogens, especially if you have pre-existing medical conditions or are taking medications, consult with a health care professional.
Start Low : Consider starting with low doses and observe how your body reacts.
Keep a Journal : Note down any mental or physical changes you experience, which can help you evaluate their effectiveness and adjust dosages if necessary.
Stop using it before evening to avoid sleep problems.
Supplement Quality : Look for good quality products from reputable manufacturers that offer third-party testing on product purity and potency.
These adaptogens may be effective in improving both cognitive and athletic performance, but they need to be used with caution and awareness to maximize benefits and minimize risks.
Other adaptogens
I know I said 5 adaptogens, but here I am briefly mentioning other powerful adaptogens that I have talked about before, but, perhaps you consider taking them into account, or one of them may be more precisely suited to your current needs.
Ashwagandha (Withania somnifera)
Operating mechanism:
Ashwagandha has anti-inflammatory and antioxidant properties. It reduces cortisol levels, the stress hormone, improving mental clarity and physical endurance.
Side Effects:
It is generally safe, although some people may experience drowsiness, digestive upset, or changes in blood pressure.
Cyclic Consumption:
It can be consumed long-term, but it is advisable to take a break every six months.
Practical Considerations:
Choose standardized extracts to ensure the composition of active ingredients.
Bacopa Monnieri or Centella Asiatica or Siberian Gingseng
Commonly known as Brahmi, it is an adaptogenic herb traditionally used in Ayurvedic medicine. It is recognized for its potential benefits in improving cognitive function and reducing stress.
Bacopa monnieri contains active compounds called bacosides, which are thought to improve cognitive performance by increasing synaptic activity and promoting neuroprotection. These compounds may increase the length and branching of dendrites, which are crucial for learning and memory processes.
Cognitive and athletic effects
- Cognitive effects:
- Memory Enhancement: Clinical studies indicate significant improvements in memory and processing speed after consistent supplementation with Bacopa monnieri for periods ranging from 12 weeks to several months.
- Anxiety reduction: Bacopa has been shown to decrease anxiety levels, potentially leading to improved concentration and cognitive function under stress.
- Effects on athletics:
- Stress Management: By modulating the body's response to stress, Bacopa may help athletes maintain performance under pressure.
- Aids in recovery: Bacopa's anti-inflammatory properties may aid in recovery from strenuous exercise by reducing muscle soreness and fatigue.
Side effects
Bacopa monnieri is generally considered safe when taken in recommended doses (up to 600 mg daily). However, some common side effects include: Stomach cramps; nausea and vomiting; dry mouth
Cyclic consumption of Bacopa Monnieri
Research on the need to cycle Bacopa monnieri is limited. However, some practitioners suggest taking breaks from supplementation after extended periods (e.g., 12 weeks) to maintain efficacy and minimize potential side effects. This approach is similar to cycling other adaptogens or nootropic supplements.
Lion's Mane Mushroom
Also known as Hericium erinaceus, it is an edible mushroom prized for its potential benefits on both cognitive function and athletic performance. Here I detail how it works and other important aspects.
- Cognitive Enhancement:
Promoting Neuronal Growth: One of the most studied effects of Lion's Mane mushroom is its potential ability to stimulate the production of nerve growth factors (NGF). This could promote neurogenesis and neuronal growth, which is crucial for brain function and cognitive health.
Protection Against Neuronal Damage: Its antioxidant properties may help protect brain cells from oxidative stress damage, which is essential for maintaining cognitive function and may be helpful in preventing age-related mental decline.
- Athletic Performance:
Improved Energy Metabolism: Although specific evidence on its direct impact on physical performance is limited, some studies suggest that it may influence energy metabolism, improving endurance and reducing fatigue.
Side Effects
Overall, Lion's Mane mushroom is considered safe for most people. However, some users may experience mild side effects such as stomach upset or allergic reactions in people who are sensitive to mushrooms.
Recommended Dosage
Dosages vary depending on the form of the supplement (capsules, powder, extract), but generally, recommendations range from 500 mg to 3 grams per day. It is always advisable to follow the directions specified on the specific supplement you are using.
Cyclical Consumption
Although there is no definitive consensus on the need to consume Lion's Mane mushroom on a cyclical basis, here is a general recommendation for consumption:
Suggested Cycle: Can be used continuously, with occasional breaks. A suggested cycle might be two to three months of continuous use, followed by a one to two week break. This helps prevent tolerance and allows the body to adjust.
Product Quality: Make sure to choose supplements from trusted sources and reputable brands that guarantee the purity and quality of their products.
Lion's Mane mushroom has remarkable potential to support both cognitive function and physical performance. However, as with any supplement, it is important to use it in an informed and responsible manner.