Wholistic Jen

By Jennifer Whitmire MS, MEd, MH, CHES, NEP 

Ashwagandha may not be the right herb for YOU if you were diagnosed with autoimmune disease!

This post is for educational purposes only and is not intended as medical advice; always consult with your healthcare provider to determine what’s best for your unique needs.

Adaptogens come with an almost magical reputation. They promise to ease stress, balance cortisol, and even boost your energy levels. But what if these herbs aren’t the wonder workers they’re made out to be? For those of us living with autoimmune conditions, whether or not you’re in remission, the story gets a lot more complicated. 

While adaptogens can work beautifully for some, they may backfire for others. How are they going to interact with YOUR immune system?  This info is essential—especially before adding ashwagandha or spirulina into your daily smoothie.

How Do Adaptogens Help With Stress?

Stress is a part of life, but chronic stress should not be. When the body is under constant pressure, it triggers a steady release of cortisol. Cortisol is the hormone responsible for protecting us from danger. While cortisol is necessary in small doses, high doses and constant doses—or depletion—can wreck the endocrine and immune systems. This is where adaptogens shine.

Adaptogens are usually herbs or mushrooms known for their ability to help the body adapt to stress. They regulate cortisol. They work with the hypothalamic-pituitary-adrenal (HPA) axis, which controls the stress response. Some even influence immune activity, helping the body recalibrate after a tough day. But … the very immune-modulating effects that make adaptogens so effective can turn into a double-edged sword for people with autoimmune conditions.

If you are racing to meet deadlines, juggling work and family obligations, and eating your meals at your computer or desk day in and day out, giving up your sick and vacation time every year, I’ve got news for you…You’re chronically stressed. Your body isn’t made to work this hard all the time day in and day out. AND an adaptogen isn’t going to fix this!

Not All Adaptogens Are Your Friend

Autoimmune diseases, by their nature, are an overactive immune response. The body is attacking its own tissues. Many adaptogens stimulate the immune system. This can make autoimmune symptoms worse. 

Spirulina and chlorella are wonderful for boosting minerals and raising omega-3s and are marketed as superfoods because of their nutrient density, but their immune-stimulating properties can backfire for those of us with autoimmune conditions. Instead of soothing inflammation, they can fuel the fire which can lead to flare-ups.

Astragalus, an adaptogen for boosting immunity, increases antibody production—this is great for fighting off colds but when you already have elevated antibodies… it can make it even worse. 

Cordyceps is an adaptogen that is usually taken for its energy-boosting properties. It can also ramp up immune activity, which can intensify symptoms in autoimmune cases.

I’m not telling you to avoid these adaptogens. These may be fine for you, BUT they might not be right for you at this time. Sometimes you need to test and see what happens. Or, it may be better to make other lifestyle changes first to cool inflammation, then try adaptogens.

What About in Thyroid Cases?

If you have an autoimmune thyroid condition like Hashimoto’s or Graves’ disease, be cautious  and carefully consider your adaptogens. These conditions are especially sensitive to immune stimulation. 

For example, ashwagandha, one of the most popular adaptogens, is recognized for its stress-relieving properties. It was my go-to for a LONG time.  However, it can disrupt thyroid hormone levels and, as a member of the nightshade family, may be problematic for those following an autoimmune protocol. Some people experience pain when eating nightshades, and feel better when they avoid them. 

Ashwagandha has also been implicated in a few thyroid storms. So be careful with ashwagandha.

Echinacea is not strictly an adaptogen, but it is another immune-boosting herb that could aggravate thyroid dysfunction. Like the astragalus, it can raise antibodies even higher.  Good when you need to fight a virus but not when you are already fighting yourself.

Bugleweed is used frequently in detoxing the thyroid due to its ability to detox heavy metals.  But, it can suppress thyroid function—a useful property, but only when applied temporarily and with care. It can be helpful in Graves disease but not with hashimoto’s.

There are Adaptogens That May Be Safe for Autoimmune Thyroid

BUT… I’ve had trouble with some of these.  Remember there is no one-size-fits-all. We are all unique.

Rhodiola rosea can help regulate cortisol while also supporting thyroid hormone balance and boosting energy levels. I was really excited to try this one.  It has been shown to help soothe and calm and also give some energy. For me, I became very agitated. I stopped taking it for a week then added it back, and I became really agitated again. I decided it’s not right for me.Hopefully it can help you.

I am definitely unique! Remember I had Graves, then Hashimoto’s, and even though I had RAI, I still have more Graves symptoms than Hashimoto’s symptoms. You can listen to my journey here.

Nigella sativa, also known as black cumin, is an antioxidant with anti-inflammatory benefits. It has been shown to help reduce thyroid antibodies and help with blood sugar regulation. I haven’t seen any draw backs to taking this. I keep mine in a pepper grinder, and grind it over my salads and other dishes. It has a flavor similar to black pepper. 

Graves’ and Hashimoto’s Disease Are NOT the Same

Graves’ disease involves an overactive thyroid and requires an entirely different strategy. Immune-stimulating adaptogens should beavoided, but calming herbs like bugleweed and lemon balm can help reduce thyroid hormone production. 

Lemon balm is a calming herb which has been shown to be as effective for anxiety and most anxiety meds. It is used to support the nervous system and manage symptoms of hyperthyroidism for calming anxiety and heart palpitations. It has been shown to reduce thyroid hormone production which makes it helpful for Graves’ disease.

However, for those with hypothyroidism or Hashimoto’s, this can be problematic, because it may further suppress thyroid function.

Motherwort can provide relief by soothing the nervous system and easing heart palpitations. Most people with Graves have a racing heart and anxiety,  and I have found that motherwort is helpful in these cases.

Rehmannia is very rich in anti-inflammatories and is also high in vitamins and minerals that help the thyroid and adrenals function.  It  has also been shown to lower anti-bodies.

Address the Root Cause

While adaptogens can be helpful, they’re not miracle cures. If chronic stress is taking a toll, addressing the root causes should always be the first step. Prioritize lifestyle changes that reduce stress and promote balance. 

Try to incorporate mindful movement practices like yoga or tai chi. These can lower cortisol levels while enhancing resilience. The movement and stretching help to lubricate the joints, move the lymph, and balance your energy.

This January, we are adding Neuro Art to The Zen and Zest Zone as a way to retrain the brain. Neuro art, a fascinating blend of neuroscience and artistic expression used to support personal growth and healing. It encourages the creation of mindful, meditative states through freeform drawing and fosters new neural connections and emotional clarity. This innovative practice empowers us to tap into the brain’s natural ability to adapt and heal, making it an ideal addition to our lifestyle changes for the new year.

Nutrition is key! An anti-inflammatory, whole food plant-based diet high in omega-3s, fiber, and antioxidants can work wonders for both your stress response and immune health. Think RAINBOW FOODS! And eliminate inflammatory foods.

• Go Gluten Free
• Go Dairy Free
• Go Packaged Food Free – Don’t by processed fake cheese and glutenfree breads and crackers.

And don’t underestimate the power of sleep. You must get 7-9 hours of restorative sleep each night to give your body the time it needs to repair, regulate hormones, and recover from the day. 

People tell me, “I don’t need that much sleep. I jump out of the bed ready to go in the morning.” OR, “It doesn’t matter how long I sleep. I can sleep for days, and I still won’t have energy.”  That may be how you feel, but that’s a sign that you are out of balance. We have to retrain the body. 

If you don’t need that much sleep, take a vacation, do NO work, and allow your body to stay in bed at least 7 hours every night.  See what happens.

If it doesn’t matter how long you sleep, you “can’t get enough.”  Make your body get up and get dressed after 9 hours overnight and go outside.  No matter the weather. Bundle up as much as possible if you have to, put on your rain gear.  Get your body moving outside in the morning light.

Join The Zen and Zest Zone

Feeling overwhelmed by the complexities of stress, adaptogens, and autoimmune health? You’re not alone—and you don’t have to navigate it solo. That’s why we created The Zen and Zest Zone, a membership program designed to give you practical tools, cooking and mindfulness skills, and a supportive community.

In this program, we share actionable steps to cool your stress and get your mind in balance.

We explore adaptogens and herbs and explain how they can suit your unique needs in our monthly herbal workshop, we teach you how to make low glycemic, anti-inflammatory meals in our monthly food as medicine cooking classes, we teach you how to act like a child again and tools to help you relax, play, and retrain your brain in our Laughter Yoga, Neuro Art, and other monthly workshops.  Learn how to have fun again! Together, we’ll help you regain balance and vitality, so you can thrive, not just survive.

Adaptogens are fascinating tools, but they’re not one-size-fits-all—especially for those with autoimmune conditions. By understanding the unique effects of these herbs and remembering that you are unique, you can make choices that support your body’s stress response without compromising your health.

Curious to learn more? Let’s work together to find the perfect balance for you. Join the Zen and Zest Zone today and take the first step toward reclaiming your energy and getting back to YOU!