Stress affects the health of 76% of adults. What herbal ingredients can alleviate it?

January 11, 2024

Faced with economic and global instability, consumers are actively trying to manage their stress. Herbal supplements may be the solution they are looking for.

01The fastest growth rate of anxiety disorder among young people aged 18 to 25

There are many sources of stress in daily life, which not only affect the quality of life, but also affect interpersonal relationships.

Economic uncertainty is one of the important sources of pressure. According to a survey by the American Psychological Association (APA), 83% of American adults view inflation as a source of stress, with 57% stating that having enough money to pay for various expenses is currently their main source of economic pressure. In the same survey, 27% of adults reported experiencing stress that prevents them from living a normal life, with 46% being under the age of 35. 76% of people even reported that their stress has affected their health, leading to headaches (38%), fatigue (35%), tension or anxiety (34%), and/or feeling frustrated or sad (33%).

A study released in 2020 found that the incidence rate of anxiety disorder has been increasing since 2008, especially among young people. This study used data from the National Survey on Drug Use and Health (NSDUH), and the incidence of anxiety increased from 5.12% in 2008 to 6.68% in 2018. For respondents aged between 18 and 25, the incidence of anxiety increased from 7.97% to 14.66%, a faster rate than respondents aged 26-34 and 35-49.

02 Changing lifestyle and dietary habits can improve mental health

Although serious mental health issues should be addressed by professional medical personnel, many people do believe that changing lifestyle and dietary habits can have a positive impact on their mental health. According to the monthly survey of healthy psychology by the American Psychiatric Association, 80% of adults aged 18 to 34 indicate a high level of understanding of the relationship between diet and mental health. When asked how to change dietary habits, 66% of people said they drank more water, 50% said they ate more fruits, 53% said they ate more vegetables, 36% said they avoided processed foods, 28% reduced alcohol consumption, and 25% said they ate more whole grains.

Dietary supplements can serve as a way to cope with the stress in our lives. According to a recent survey conducted by the Committee on Responsible Nutrition (CRN; Washington D.C.) of 3192 American adults, 74% of consumers reported that they were taking dietary supplements, and 92% believed that taking dietary supplements was crucial for maintaining health.

03Which herbal supplements can relieve stress?

In terms of coping with stress, plants provide diverse ingredient solutions, and market research shows that consumers are actively purchasing herbal supplements. According to HerbalGram's Herbal Market Report, citing data from NBJ, the total retail sales of herbal supplements in 2021 were approximately $12.35 billion, an increase of 9.7% from the previous year's total sales.

South African drunken eggplant

According to the Herb Market Report, the component with the largest sales growth in mainstream multi-channel sales that year (an increase of 225.9%) was South African somnifera. Although sales slowed down in the following years, this surge indicates a renewed focus on this ingredient. South African drunken eggplants are classified as allergens, which are believed to support the body in adapting to stress.

Research has found that in both animal and human experiments, South African nightshade can significantly reduce biomarkers and symptoms of stress. This herb can alleviate stress by reducing the increase of cortisol and corticosterone. These two components are the main stress hormones of humans and rodents, which increase during stress and gaming, respectively. South African drunken eggplants may also alleviate stress by regulating the immune system. Animal models have shown that South African eggplants may stimulate the immune system and reduce inflammation, lowering the immune and inflammatory biomarkers that increase under stress stimulation.

False Purslane

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Another promising adaptation to the original herb that may provide support for stress and emotions is the fake purslane (Bacopa monieri). This herb may be more associated with cognitive health, but increasing evidence suggests that it may also be beneficial for stress and emotions. According to SPINS data, in the 52 weeks prior to October 30, 2022, fake purslane ranked among the top selling herbs in the cognitive health category. Whether in natural channels or mainstream multi-channel channels, sales increased by 20% and 10.6% respectively compared to the previous year. Preclinical studies have shown that false purslane may have neuroprotective properties. For example, a study on rodents found that in rats exposed to chronic and unpredictable stress conditions, this herb is associated with upregulation of brain-derived neurotrophic factor (BDNF) and activation of the TrkB signaling pathway, thereby activating cAMP responsive element binding protein (CREB), leading to neurogenesis and neuroprotection.

A recent study on the effects of a fake purslane extract on humans found that according to a report from the 36 Short Health Surveys, adults who reported poor sleep quality improved their emotional health after taking this extract. Although more research is needed to understand the impact of this herb on stress, consumers have already supported brain health by consuming fake purslane.

Tulsi

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Based on preclinical data and its application in traditional medicine, Saint Basil (also known as Basil) may support a wide range of health outcomes, including metabolic health, cardiovascular health, and neurocognition. As an adaptive agent, these benefits may largely be related to the herb's inhibition of inflammatory pathways. A double-blind, placebo-controlled study evaluated the effect of this herb on stress-related symptoms over a period of six weeks. The results showed that participants who took proprietary Saint Basil extract significantly reduced their stress related symptom scores, such as memory decline and susceptibility to fatigue. Among the subjects who took the extract, the overall symptom score also significantly decreased, and the improvement in controlling general stress in the experimental group was 39% higher than that in the placebo group.

A more recent study, also conducted in humans, found that after supplementing with different extracts of St. Basil for eight weeks, there was a significant 37% decrease in perceived stress scale scores, a 48% decrease in Asens insomnia scale scores, as well as a significant decrease in salivary cortisol levels and saliva compared to placebo α- The amylase (sAA) also significantly decreased. According to researchers, the decrease in sAA and salivary cortisol may indicate that Saint Basil may have a "buffering effect" on the acute stress response of the sympathetic adrenal medullary system (SAM) and hypothalamic pituitary adrenal (HPA) axis.

Rhodiola rosea

As an adaptive herbal medicine, Rhodiola rosea is receiving increasing attention in the field of sports nutrition as it can support and restore the body's endurance. A randomized, double-blind, placebo-controlled, parallel group study found that supplementing with proprietary Rhodiola extract helps improve symptoms of stress-related fatigue. In this study, 60 participants aged between 20 and 55 were given an extract or placebo daily for 28 days. The results showed that compared to placebo, subjects taking Rhodiola extract showed significant improvement in fatigue based on the Pines' Burnout Scale score and attention based on the Conners' Computerized Continuous Performance Test II index. Compared with placebo, subjects who took the extract also saw significant changes in the cortisol response to arousal stress response.

A more recent study also saw similar results in subjects with fatigue symptoms. In this study, 118 participants with similar stress burdens, such as family members with dementia who were taking care of disabled or elderly individuals, took Rhodiola extract daily for 12 weeks. The results showed that the subjects showed significant improvements in the Digital Analog Scale (NAS) for subjective stress symptoms, including anxiety, fatigue, attention impairment, irritability, etc. The largest improvement occurred in the first week, and the most significant changes were in fatigue, attention impairment, and body symptoms.

One of the potential mechanisms by which this herb supports stress relief is the activation of heat shock protein 70, a stress sensing protein that inhibits the expression of NO synthase II gene to reduce the production of nitric oxide (NO). It also interacts with glucocorticoid receptors, affecting the level of circulating cortisol. Researchers explain that preventing stress-induced increase in NO and associated decrease in ATP production can improve performance and endurance. In addition, Rhodiola may also interact with the HPA axis, limiting the release of glucocorticoids.

Saffron

Another promising stress support ingredient is saffron extract, which is made from the dried stigma of saffron (Crocus sativus L.), a perennial herbaceous plant in the Iridaceae family. A recent randomized, placebo-controlled, double-blind, parallel group design study found that a proprietary saffron extract can reduce subclinical depressive symptoms and increase resistance to stress. In this study, 56 healthy subjects aged between 18 and 54 were given saffron extract or placebo for eight weeks. Researchers used a series of questionnaires to evaluate the effects of extracts on subjective anxiety, stress, and depressive feelings, as well as acute responses to laboratory psychosocial stress.

The results showed that participants who took saffron extract had a significant decrease in the mood state -2 (POMS) depression subscale, but no significant difference was observed in the overall emotional disturbance score of POMS. They have also seen significant improvements in the social relations field of the World Health Organization (WHO) Quality of Life Survey. Compared to placebo, participants who took saffron extract also had higher social relationship scores on the 56th day after supplementation. In terms of response to acute stress, subjects taking saffron extract did not show any changes in heart rate variability. This is important because the placebo group has reduced heart rate variability, which is a sign that stress is being experienced. For example, when the autonomic nervous system activates a combat or escape response, it increases heart rate and reduces heart rate variability.

Researchers suggest that saffron may act on neurotransmitter systems similar to those used in depression drug therapy, and its impact on the variability of stress response centers may be attributed to the activity of the parasympathetic nervous system (a part of the autonomic nervous system). The researchers explained that the extract may also act on the GABAergic system.

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