Issue #342: What Really Is an Adaptogen?
Good morning. It’s Tuesday, May 14th.
Stat of the Day
The potential improvement in our memory from ashwagandha supplements. (source)
Learn
What’s an Adaptogen?
There’s nonstop marketing for “adaptogens” - but what does this term really mean?
Adaptogens are compounds - mostly from plants or fungi - that we don’t need to survive, but can help us handle stress.
Basically these substances react directly with our hypothalamic-pituitary-adrenal (HPA) axis that regulates our nervous system (fight or flight) and stress response.
This underrated “system” brings together our immune system (defense mechanism), nerves, and hormones (body communicators). It’s actually called our “immune-neuro-endocrine system.”
That’s why stress and hormone imbalances make us more susceptible to getting sick. We need this system fully functional at all times. Another reason we suggest getting annual blood tests that measure key hormone levels, stress levels (cortisol), and immune function.
Adaptogens work by making us less sensitive to stress. It’s not what happens to us (stimulus) that creates the stress - it’s our internal response to that stimulus.
By lowering this sensitivity we can maintain our emotional balance and stay calmer when life gets hectic.
However, adaptogens are not a substitute for all the other key drivers of longevity. We still need to actively control our mindset, remember the importance of the pause, and practice mindfulness to keep our emotions in check and live in the present.
But within that context, adaptogens can be another tool in our arsenal to improve our quality of life as we navigate the rough waters when things get a bit out of control.
One such adaptogen is ashwagandha.
Known by a ton of different names - withania somnifera, winter cherry, and Indian ginseng (it’s found in India and other parts of Asia and Africa) - ashwagandha has been used for centuries in Ayurvedic medicine.
But does it work??
More and more research shows that it just might be worth giving it a shot.
Benefits
It has been shown to lower our cortisol and helps us with stress - I can confirm that ashwagandha lowered my cortisol a few months after taking the daily supplement.
But don’t take my word for it - there was a double-blind, placebo-controlled study that showed ashwagandha was associated with less stress, better sleep, and feeling happier.
It also seems like this adaptogen does more than just make us chill -
1. Studies show that it also boosts our power. It’s becoming a substance now favored by athletes to increase VO2Max and maybe our strength too.
2. It also improves our memory and helps us make fewer mistakes when trying to remember patterns.
3. It seems to increase sex drive and enhance performance - for both men and women. With a potential benefit of increased fertility not far behind.*
*Now some of these studies are not fully vetted and it would be the wrong impression to suggest that ashwagandha is some miracle plant. But there does seem to be real science and validity that it can give us a boost when we need it.
Try
Ashwagandha
We always advocate for lifestyle changes before supplements. But if you’re looking for near-term solutions to manage stress, improve your mood, or maybe address issues in the bedroom - consider a high-quality ashwagandha supplement.
Available in both capsule and powder form - the dosage of 300mg seems to be the max you would ever want to take.
Whatever you do, always select from a well-known brand with the highest standards to ensure you’re getting a real quality product.
Supplements are not regulated by the FDA and there is very little oversight to know exactly what you are consuming - especially if these supplements contain heavy metals or other toxins - so go for trusted, not cheap.
For ashwagandha - the Himalaya brand is a good choice (no affiliation).
Note: while there hasn’t been too much research on side effects, if you’re pregnant, breastfeeding, immunocompromised, or have thyroid issues avoid ashwagandha or speak with a medical expert you respect before trying it.
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Measure
Creatinine
This is the second of our two part series on creatine-related biomarkers. In Issue #336 we covered creatine kinase - today it’s all about creatinine.
Quick refresher - creatine is a powerful chemical formed from three amino acids that helps us build muscle, support brain health and encourage DNA methylation (see more in Issue #152).
While creatine kinase (CK) transforms creatine into a high-energy molecule for our cells, creatinine is a waste product produced by our muscles from the breakdown of creatine.
What’s my value
To be specific, creatinine is a non-protein nitrogenous (NPN) waste product and gives a great view into your body’s glomerular filtration rate (GFR). Right!?! Totally.
So what’s that mean? Creatinine provides a great marker for our kidney’s ability to process waste products.
If high, then you may have issues with kidney function.
If low, you’ll want to look into other biomarkers associated with liver function - ALT, AST and bilirubin. Also, if you’re pregnant, your creatinine levels may be lower than normal.
So what’s normal?
Creatinine is measured in milligrams per deciliter (of blood serum):
Men: 0.74 to 1.35 mg/dL
Women: 0.59 to 1.04 mg/dL
And optimal?
The optimal range is the lower half of these ranges. However, like CK, there’s a bit of a problem. The greater your muscle mass and the more athletic you are, the higher your creatinine readings may be. The more muscle mass, the more creatine to break down - any measurement of creatinine levels is highly dependent on your body mass.
The net
Creatinine is a key biomarker to assess your kidney health, liver health and muscle mass. It’s important to track this measure year-over-year to see your trends - that’s why this is typically included in lab testing at your annual physical exam.
In the News
Measure Your Heart: ŌURA is unveiling two groundbreaking heart health features: Cardiovascular Age (CVA) and Cardio Capacity with VO2max. These advancements are coming later in May and signify the transition from a premier sleep tracker to a comprehensive health device. (Source)
Cold Therapy for Your Clothes: Since I heard this on Revisionist History, I made the switch. Detergent cleans just as well in cold as warm or hot water. Switch to cold and you save energy, or $250 annually. (Source)
Re-Energize Your Immunity: Mitopure, a proprietary form of urolithin A, was proven to mitigate age-related decline in T-cells, vital components of the immune system. (Source)
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