What Are Adaptogens? The Science-Backed Guide to Stress-Relieving Herbs

What Are Adaptogens?

Adaptogens are a unique class of plants and herbs that help the body resist physical, chemical, and biological stressors. The term was coined by Soviet scientist Dr. Nikolai Lazarev in 1947, though these herbs have been used in traditional medicine systems like Ayurveda and Traditional Chinese Medicine for thousands of years.

Key Definition: An adaptogen is a natural substance that helps the body adapt to stress and exerts a normalizing effect on bodily processes, without causing harm or creating dependency.

How Do Adaptogens Work?

Adaptogens work primarily through the hypothalamic-pituitary-adrenal (HPA) axis, the body's central stress response system.

The Science Explained

When you encounter stress, your body activates the HPA axis, triggering a cascade of hormones including cortisol (the "stress hormone"). While this response is protective in the short term, chronic stress keeps cortisol elevated, leading to:

• Fatigue and exhaustion
• Poor sleep
• Weight gain (especially around the midsection)
• Weakened immunity
• Cognitive difficulties
• Mood imbalances

How adaptogens help:

1. Modulate cortisol - Help maintain balanced stress hormone levels
2. Support cellular energy - Enhance mitochondrial function
3. Provide antioxidant protection - Reduce oxidative stress from chronic stress
4. Balance neurotransmitters - Support mood and cognitive function
5. Support immune function - Help maintain healthy immunity during stress

The Three Stages of Stress Adaptation

Adaptogens help your body move through the stages of stress more effectively:

1. Alarm Phase - Initial stress response; adaptogens help moderate this response
2. Resistance Phase - Body adapts to stress; adaptogens extend this beneficial phase
3. Exhaustion Phase - Resources depleted; adaptogens help prevent reaching this phase

Top 10 Adaptogens and Their Benefits

1. Ashwagandha (Withania somnifera)

Also known as: Indian Ginseng, Winter Cherry

Best for: Stress, anxiety, sleep, energy, cognitive function

How it works: Contains withanolides that modulate cortisol and support GABA activity for calming effects.

Research highlights:

• Reduced cortisol levels by up to 27% in one study
• Improved stress and anxiety scores in multiple clinical trials
• Supports healthy testosterone levels in men

Typical dose: 300-600mg of root extract daily

Who should use it: Those with chronic stress, poor sleep, anxiety, or fatigue

2. Rhodiola Rosea (Golden Root)

Best for: Mental fatigue, physical endurance, depression

How it works: Contains rosavins and salidroside that influence serotonin and dopamine levels.

Research highlights:

• Reduced mental fatigue in multiple studies
• Improved exercise performance
• Showed benefits for mild to moderate depression

Typical dose: 200-600mg of standardized extract daily

Who should use it: Those with mental exhaustion, athletes, shift workers

3. Holy Basil / Tulsi (Ocimum sanctum)

Best for: Stress, anxiety, respiratory health, blood sugar balance

How it works: Contains eugenol, ocimumosides, and other compounds with adaptogenic and antioxidant properties.

Research highlights:

• Reduced stress and anxiety in clinical trials
• Supported healthy blood sugar levels
• Traditional use for respiratory health

Typical dose: 300-600mg of leaf extract daily

Who should use it: Those seeking gentle stress relief with additional health benefits

4. Eleuthero (Eleutherococcus senticosus)

Also known as: Siberian Ginseng

Best for: Physical endurance, immune support, cognitive function

How it works: Contains eleutherosides that support the adrenal glands and immune function.

Research highlights:

• Improved physical performance in athletes
• Supported immune function
• Enhanced cognitive performance under stress

Typical dose: 300-400mg of standardized extract daily

Who should use it: Athletes, those with demanding physical jobs, immune support seekers

5. Schisandra (Schisandra chinensis)

Best for: Liver health, mental performance, physical endurance

How it works: Contains lignans (schisandrins) that support liver function and stress response.

Research highlights:

• Improved mental performance and accuracy
• Supported liver health markers
• Traditional use for longevity

Typical dose: 500-2000mg daily or 20-30 drops of tincture

Who should use it: Those wanting liver support with adaptogenic benefits

6. Maca Root (Lepidium meyenii)

Best for: Energy, libido, hormonal balance, mood

How it works: Mechanism not fully understood but appears to work through the endocrine system without containing hormones.

Research highlights:

• Improved energy and mood in multiple studies
• Supported libido in both men and women
• Helped reduce menopausal symptoms

Typical dose: 1.5-3g of maca powder or 450-500mg of extract daily

Who should use it: Those seeking energy and hormonal balance

7. Reishi Mushroom (Ganoderma lucidum)

Best for: Immune support, sleep, stress, longevity

How it works: Contains beta-glucans and triterpenes that support immune function and the nervous system.

Research highlights:

• Supported immune cell function
• Improved sleep quality
• Traditional use for longevity

Typical dose: 1000-3000mg daily or concentrated extracts

Who should use it: Those seeking immune support with calming properties

8. Cordyceps (Cordyceps militaris/sinensis)

Best for: Energy, athletic performance, respiratory health

How it works: Contains cordycepin and adenosine that support cellular energy production.

Research highlights:

• Improved oxygen utilization
• Enhanced exercise performance
• Supported energy levels

Typical dose: 1000-3000mg daily

Who should use it: Athletes, those with fatigue, respiratory health seekers

9. Ginseng (Panax ginseng)

Best for: Energy, cognitive function, immune support

How it works: Contains ginsenosides that affect multiple physiological pathways.

Research highlights:

• Improved cognitive function
• Enhanced physical performance
• Supported immune function

Typical dose: 200-400mg of standardized extract daily

Who should use it: Those needing energy and mental clarity (more stimulating than Ashwagandha)

10. Licorice Root (Glycyrrhiza glabra)

Best for: Adrenal support, digestive health, respiratory health

How it works: Contains glycyrrhizin that can affect cortisol metabolism and support adrenal function.

Research highlights:

• Supported adrenal function
• Traditional use for digestive and respiratory health
• Important: can raise blood pressure in high doses

Typical dose: 200-400mg daily (use DGL form for digestive use without blood pressure effects)

Who should use it: Those with adrenal fatigue (with caution regarding blood pressure)

Frequently Asked Questions About Adaptogens

Are adaptogens safe?

Most adaptogens have excellent safety profiles when used appropriately. However:

• Quality matters - choose tested products
• Dosage matters - follow recommendations
• Individual responses vary
• Some adaptogens may interact with medications
• Certain adaptogens should be avoided with specific conditions

How long do adaptogens take to work?

Unlike caffeine or other stimulants, adaptogens work gradually:

• Week 1-2: Subtle changes; body adjusting
• Week 4-6: Noticeable improvements in stress resilience
• Week 8-12: Full benefits typically experienced

Consistency is key. Most studies show best results after 8-12 weeks of daily use.

Can I take adaptogens every day?

Yes, most adaptogens are designed for daily use. Some practitioners recommend:

• Continuous use: Safe for most adaptogens like Ashwagandha, Rhodiola
• Cycling: Some suggest 8 weeks on, 2 weeks off
• Seasonal use: Adjusting based on stress levels and seasons

When should I take adaptogens?

Timing depends on the adaptogen:

• Energizing adaptogens (Rhodiola, Ginseng, Cordyceps): Morning or early afternoon
• Calming adaptogens (Ashwagandha, Reishi): Evening or before bed
• Balanced adaptogens (Holy Basil, Eleuthero): Any time of day

Most adaptogens are better absorbed with food.

Can I combine adaptogens?

Yes, many adaptogens work well together:

• Ashwagandha + Rhodiola: Stress and energy
• Ashwagandha + Holy Basil: Stress and calm
• Cordyceps + Rhodiola: Athletic performance
• Reishi + Ashwagandha: Sleep and stress

Start with one, then add others gradually.

Do adaptogens affect hormones?

Some adaptogens can influence hormone levels:

• Ashwagandha: May support testosterone in men, thyroid function
• Maca: May support hormonal balance without containing hormones
• Holy Basil: May support blood sugar regulation

Those with hormonal conditions should consult healthcare providers.

Are adaptogens addictive?

No. Adaptogens are not habit-forming and don't create dependency. You can stop taking them without withdrawal effects, though stress resilience benefits will gradually decrease.

Can children take adaptogens?

Some adaptogens have been traditionally used for children (like Ashwagandha in Ayurveda), but always consult a pediatrician before giving any supplements to children.

Are adaptogens safe during pregnancy?

Most adaptogens should be avoided during pregnancy and breastfeeding due to lack of safety data. Consult your healthcare provider.

How to Choose the Right Adaptogen

For Stress and Anxiety

Best choices: Ashwagandha, Holy Basil, Reishi Why: These have the most calming properties alongside stress adaptation

For Energy and Fatigue

Best choices: Rhodiola, Cordyceps, Eleuthero Why: These have more energizing properties

For Cognitive Function

Best choices: Rhodiola, Ginseng, Lion's Mane (honorary adaptogen) Why: Best research for mental performance

For Physical Performance

Best choices: Cordyceps, Rhodiola, Eleuthero Why: Research supports exercise and endurance benefits

For Sleep

Best choices: Ashwagandha, Reishi Why: Calming without sedation, support sleep quality

For Immune Support

Best choices: Reishi, Eleuthero, Astragalus Why: Traditional use and research for immune function

Quality Checklist for Adaptogen Supplements

When purchasing adaptogens, look for:

1. Standardized extracts with disclosed active compound percentages
2. Third-party testing for purity and potency
3. GMP-certified manufacturing (FDA-registered facility preferred)
4. Clear sourcing information
5. Appropriate extraction method for the specific adaptogen
6. No proprietary blends hiding actual amounts
7. GMP Certified for quality assurance

The Bottom Line

Adaptogens offer a science-backed, natural approach to managing stress and supporting overall wellness. By helping your body adapt to stress rather than simply masking symptoms, they can be powerful tools for sustainable health.

Key takeaways:

• Adaptogens work through the HPA axis to moderate stress response
• Benefits build over 4-12 weeks of consistent use
• Choose based on your specific goals (calm vs. energizing)
• Quality matters significantly
• Most are safe for long-term use
• Consult healthcare providers if you take medications or have conditions

Start with one adaptogen, be consistent, track your results, and adjust as needed. Your body's improved stress resilience may be one of the best investments in your long-term health.