"Hack your stress with these seven adaptogens." "Calm your nerves and sharpen your mind." Adaptogenic lattes, tonics and gummies are everywhere, and the claims around them can sound too good to be true. Some of them are. Here is what adaptogens are, how they are thought to work, and what the research actually supports.
What is an adaptogen?
The name gives it away: adaptogens are plants, and some mushrooms, that are thought to help the body adapt to stress. The idea is far from new. Ashwagandha has been used for thousands of years in Ayurvedic medicine, and plants such as ginseng, eleuthero, rhodiola and schisandra have long been used to aid recovery from illness and physical weakness. About 50 years ago they also found their way into professional sports, to improve endurance and resistance to stress, according to a 2021 review of their history. To be called an adaptogen, a plant is generally expected to:
- be safe and non-toxic at normal doses
- help the body resist a wide range of stressors, physical, chemical or emotional
- have a normalizing effect, helping the body return toward balance whichever direction stress has pushed it
Well-known examples include ashwagandha, rhodiola, Siberian ginseng (eleuthero), Asian ginseng, schisandra and holy basil.
How do adaptogens work?
The leading theory centers on the hypothalamic-pituitary-adrenal (HPA) axis, the system that controls stress hormones such as cortisol. Lab and animal research suggests adaptogens act on stress-signaling pathways including the HPA axis, and that some increase "stress sensor" proteins called molecular chaperones, such as Hsp70, which help cells cope with stress. A review of their effects on the central nervous system links these changes to better resistance to fatigue and better mental performance under stress.
Most of this mechanistic work comes from cell and animal studies, so it explains why researchers are interested rather than proving what happens in people.
What does the research show in people?
Human evidence is promising for some herbs and thin for others. The 2021 review notes that clinical trials in people are still limited, though pooled data suggest possible benefits for fatigue, mental performance and immune function.
Ashwagandha has the strongest body of human research. A 2022 meta-analysis of 12 randomized trials with about 1,000 participants found that ashwagandha reduced stress and anxiety scores compared with placebo, though the authors rated the certainty of the evidence as low and called for larger, better-designed trials. For a closer look, read ashwagandha benefits for women and ashwagandha benefits for men.
Why are people turning to adaptogens?
In short: because we are stressed. The stress response evolved for short bursts, outrunning a predator and then recovering. Today, overfull inboxes and schedules can keep it switched on for weeks at a time. Adaptogens are not a substitute for sleep, movement, good food and time to recover, but they may help support your body's response to everyday stress alongside those habits. Learn how stress plays out in the body in fight or flight vs. rest and digest.
Are adaptogens safe?
"Natural" does not mean right for everyone. For ashwagandha specifically, the NIH notes that it can cause drowsiness or stomach upset, has been linked in rare cases to liver injury, should be avoided during pregnancy and breastfeeding and by people with thyroid or autoimmune conditions, and may interact with medications for diabetes, blood pressure, seizures and immune suppression, as well as sedatives. Quality also varies between products, so choose brands that test their ingredients. If you take medication or have a health condition, talk to your doctor before starting any adaptogen.
How to add adaptogens to your routine
- For everyday stress: Stress Release combines five clinically studied plant extracts, including Sensoril ashwagandha and Affron saffron, to support stress management and relaxation without drowsiness.
- For hormonal balance: Hormonious blends organic ashwagandha, maca, holy basil and burdock root to support mood and help with PMS symptoms. Read more about maca.
- As an evening ritual: Good as Gold golden milk pairs turmeric with the adaptogens ashwagandha and reishi in creamy organic coconut milk.
- With your daily greens: Easy Being Green includes ashwagandha alongside more than 20 organic greens.
- Before a workout: Renewable Energy, our organic pre-workout, pairs ashwagandha, rhodiola, panax ginseng and maca with 90mg of caffeine from organic green coffee bean, matcha and yerba mate.
If you combine products, check the labels so you are not doubling up on the same herb without meaning to.
