We've all been there: that mid-afternoon energy crash that makes you wonder how you'll make it through the rest of the day. When you're working on leaving alcohol behind, these energy dips can feel even more challenging and are often accompanied by stress that builds up as the day goes on.
In our ongoing exploration of natural ways to support our body's resilience, we've been diving into adaptogens — those remarkable plants that help our body adapt to stress. You might have already heard about adaptogens such as rhodiola and ashwagandha. Today, we're looking at another fascinating member of the adaptogen family: astragalus (Astragalus membranaceus).
Given its own unique set of properties, astragalus is well worth a closer look. While it's been a cornerstone of traditional Chinese medicine for centuries, recent research has been uncovering the science behind its effects, particularly in supporting our natural energy levels and stress response. Let’s see if these effects can support your goals of drinking less or leaving alcohol behind altogether.
The Science of Astragalus: Understanding Its Protective Powers
What makes astragalus particularly interesting is its rich mixture of bioactive compounds. The key players here are its saponins (particularly astragalosides), flavonoids (such as quercetin and kaempferol), and unique polysaccharides (long-chain carbohydrate molecules). If you've been following our discussions about polyphenols in previous articles, you'll recognize flavonoids as part of that family — they're the same class of compounds that give berries and dark chocolate their health-promoting properties. The astragalosides, however, are somewhat unique to this plant and are responsible for many of its adaptogenic effects.
Research has shown that these compounds work together in fascinating ways. The polysaccharides, for instance, interact directly with our immune cells, supporting their function without overstimulating them.[1] Meanwhile, the flavonoids work as powerful antioxidants to reduce the oxidative stress caused by alcohol.[2]
The astragalosides have shown particular promise in supporting our body's energy production at the cellular level while reducing fatigue. When you're working on leaving alcohol behind, energy levels can become a real challenge. Your body is adjusting to a new normal, and fatigue often makes it difficult to stick to your goals while maintaining the motivation to make healthy changes. This is where recent research on astragalus becomes particularly relevant — it shows promising results in supporting our body's natural energy systems. Let’s take a closer look at a recent study that explored this effect in detail.
From the Lab to Real Life: How Astragalus Fights Fatigue
A 2014 Molecules study looked at exactly how astragalus helps combat fatigue.[3] The researchers worked with trained mice (think of them as tiny athletes) and found something fascinating: rather than providing a temporary energy boost, astragalus actually helps the body become more efficient at managing its energy resources.
When we exercise — or when we're dealing with the stress of major life changes — our body produces several compounds that contribute to fatigue. Think of these as the "tiredness signals" that eventually make us want to stop and rest. The study found that astragalus helps reroute these signals in several key ways:
- Enhanced energy storage. Astragalus significantly increased the storage of glycogen (our body's energy reserves) in both the liver and muscles. Glycogen works as our body's backup battery pack — the more we have, the longer we can keep going.
- Reduced muscle fatigue. It also reduced the buildup of lactate (that burning sensation we get during intense exercise) by about 25%. For those cutting back on alcohol, this finding is particularly relevant: the liver is working overtime, and anything that helps reduce metabolic stress is beneficial.
- Decreased mental exhaustion. Astragalus lowered ammonia levels in the blood by up to 22%. Ammonia is a fatigue-inducing compound that can make us feel mentally and physically exhausted — something that many people experience during the early stages of alcohol reduction.
- Stabilized energy levels. It helped maintain more stable blood sugar levels during physical stress. This is crucial because stable blood sugar means more consistent energy levels throughout the day.
The researchers discovered that these benefits come from a unique interaction between the main compounds in astragalus: the polysaccharides (complex sugars), saponins (particularly compounds called astragalosides), and flavonoids. These compounds work together to support the body's energy production.
The polysaccharides help our muscle cells become better at taking in glucose for energy: imagine them acting like tiny "smart doors" that open more efficiently to let fuel in. Meanwhile, the astragalosides help protect our cells from stress-related damage, and the flavonoids clean up the metabolic "debris" that builds up when we're pushing ourselves physically or dealing with stress.
Most importantly, the study found that these effects weren't just temporary — they represented actual improvements in how the body handles energy production and stress. The researchers noted that regular use of astragalus led to these improvements without any negative side effects, suggesting it could be a valuable ally in your journey toward better health.
Tips for Incorporating Astragalus Into Your Routine
Based on both traditional wisdom and the research we've discussed, here are some practical ways to incorporate astragalus into your daily routine.
1. Start With Morning Broth
Research shows that astragalus releases its beneficial compounds best in hot liquid. Make a morning energy broth by simmering 2-3 slices of dried astragalus root (about 3-4 inches each) in hot water for 20-30 minutes. The Molecules study we discussed found that consistent daily use led to the best results in energy levels, so making this your morning ritual can be particularly effective.
2. Create an Energy-Supporting Soup Base
Since astragalus helps maintain glycogen stores, try adding it to soups you can eat before or after physical activity. Make a base by simmering astragalus slices with other supportive ingredients like shiitake mushrooms and ginger for 1-2 hours, then remove the astragalus before adding other soup ingredients. This method was actually used in the research lab to prepare astragalus for testing.
3. Time It Right
The research showed that astragalus was most effective at stabilizing blood sugar when taken consistently. If you're using astragalus tea or broth, try having it 30 minutes before times when you typically experience energy dips — many people find mid-morning or early afternoon most helpful. Keep track of your energy levels to find your optimal timing.
4. Combine With Movement
The study demonstrated enhanced effects when astragalus was combined with regular exercise. Start with a morning cup of astragalus tea before a walk or workout. Since the research showed it helps reduce exercise fatigue, this combination could help you maintain longer, more effective exercise sessions.
5. Consider Supplements Mindfully
If the brewing methods don't fit your lifestyle, quality supplements can be effective — the study used an extract equivalent to about 500mg per day. Look for supplements standardized to contain both astragalosides and polysaccharides, as the research showed these compounds work together for the best results. Always start with the lowest effective dose (usually 250mg) and observe how your body responds before increasing. Stick with it: astragalus works best when taken consistently over time.
Note of Caution
Astragalus shouldn't be mixed with other immune-boosting supplements like echinacea or elderberry, as it may overstimulate the immune system, leading to imbalances or autoimmune flare-ups. It can also interact with blood pressure-lowering supplements like hawthorn or CoQ10, potentially causing blood pressure to drop too low, resulting in dizziness or lightheadedness. Combining astragalus with blood sugar-lowering supplements like berberine or chromium could lead to excessively low blood sugar, causing fatigue or weakness. Always check with your doctor first, especially if you have underlying conditions or take medications.
Summing Up
Many of us face challenges such as fatigue and stress when trying to drink less or leave alcohol behind. However, this time of change is also an opportunity to discover how remarkably our body can heal and adapt. While astragalus shows promise in supporting energy levels and stress response, what's most notable is how it works with our body's own mechanisms. This speaks to a broader truth: healing isn't just about adding something new to our routine to “fix” the “problem,” but about supporting our body's innate wisdom and natural healing processes.
As you explore different ways to support your well-being, remember that there's no one-size-fits-all solution. Whether you choose to incorporate astragalus or explore other adaptogenic herbs, the key is to listen to your body, stay consistent with healthy practices, and celebrate the small wins along the way. Your body has an incredible capacity for renewal — sometimes it just needs a little extra support during times of change.
