What Are Adaptogens? Benefits, Myths & What to Look For

Stress has become such a constant feature of modern life that many people are searching for natural ways to support their body’s resilience – and this is where adaptogens often enter the conversation.

These plant compounds and medicinal mushrooms have been used for centuries in traditional systems of medicine, including Ayurveda and Traditional Chinese Medicine. More recently, they’ve gained attention in the world of modern wellness for their potential to support stress regulation, energy and cognitive performance.

But what exactly are adaptogens, and do they actually work?

Understanding what adaptogens are, how they interact with the body, and how to choose high-quality products can help cut through the hype and access their potential health benefits.

What are adaptogens?

Adaptogens are a group of herbs, roots and mushrooms thought to help the body adapt to physical, emotional and environmental stress.

The term was first used in the mid-20th century by Russian scientists studying plants that appeared to exhibit increased resilience under demanding conditions. To qualify as an adaptogen, a substance traditionally needed to meet three criteria:

• It helps the body resist stressors
• It supports normal physiological function
• It is generally non-toxic at typical doses

Rather than targeting a single pathway in the body, adaptogens are believed to support overall balance – particularly within the stress-response system.

This is why many adaptogens are associated with natural stress support, improved focus and more stable energy levels.

How adaptogens work in the body

Many adaptogens influence the hypothalamic-pituitary-adrenal (HPA) axis, the system that regulates how the body responds to stress.

When the body encounters stress, the HPA axis triggers the release of hormones such as cortisol and adrenaline. These hormones help mobilise energy and sharpen alertness in the short term. However, the challenge arises when stress becomes chronic. Prolonged activation of the stress response can affect sleep, immune function, metabolism and mental wellbeing.

Adaptogens are thought to help modulate the stress response, supporting a more balanced reaction to physical or emotional demands.

Some adaptogens may also influence:

• energy production
• antioxidant defences
• neurotransmitter activity
• immune regulation – or stimulation, so please approach with caution if you have an autoimmune condition

This broad range of effects explains why adaptogens are often associated with benefits across energy, focus and resilience.

Key adaptogens & what they’re known for

While many plants are sometimes labelled as adaptogens, several have been studied more extensively.

Ashwagandha (Withania somnifera)

Ashwagandha is one of the most well-known adaptogenic herbs, widely used in Ayurvedic medicine. It’s most often associated with stress resilience and sleep support, and some research suggests it may help reduce perceived stress and cortisol levels.

Many people exploring ashwagandha benefits are interested in its potential to support relaxation while still maintaining mental clarity. However, some people do find it stimulating.

Rhodiola (Rhodiola rosea)

Rhodiola is traditionally used in northern Europe and parts of Asia, particularly in regions with harsh climates. It’s often described as an energising adaptogen that supports mental performance, stamina and fatigue resistance under demanding conditions.

Some studies suggest rhodiola may help reduce fatigue and improve cognitive performance under stress.

Panax ginseng (Asian/Korean ginseng)

Panax ginseng has been used for centuries in traditional Chinese medicine. Research exploring the benefits of Panax ginseng suggests it may support cognitive function, immune health and physical performance.

It’s commonly considered a stimulating adaptogen that may help with both energy and focus. Some people find ginseng too stimulating and not suitable for them.

Holy basil / tulsi (Ocimum sanctum)

Holy basil, also known as tulsi, is another adaptogen with deep roots in Ayurvedic traditions.

It is often associated with stress resilience, immune support and metabolic health, making it a popular herb for supporting overall wellbeing – especially in menopause, with its potential support for cholesterol levels as well as stress.

Schisandra (Schisandra chinensis)

Schisandra berries are used in traditional Chinese medicine and are often described as a “five-flavour fruit” due to their complex taste profile.

They’re associated with liver support, endurance and cognitive performance, and are sometimes included in formulations aimed at supporting mental clarity. However, as with other compounds that influence cognition, schisandra can increase anxiety in some people.

Reishi mushroom (Ganoderma lucidum)

Reishi has been used in East Asian medicine for centuries and is sometimes referred to as the “mushroom of immortality” or the “Queen of Mushrooms”.

Many people exploring reishi mushroom benefits are interested in its potential immune-support properties, liver, cholesterol and skin health, as well as its reputation for supporting relaxation and sleep.

Reishi is one of my favourite medicinal mushrooms within clinical practice.

Cordyceps (Cordyceps sinensis)

Cordyceps is a medicinal fungus traditionally used to support stamina and vitality.

Modern interest in cordyceps benefits often centres on its potential role in supporting oxygen utilisation and endurance performance, making it popular among athletes and active individuals.

Turmeric (Curcuma longa)

Although turmeric is more widely recognised as an anti-inflammatory spice than as a classic adaptogen, its active compound, curcumin, has been studied for its effects on inflammation and oxidative stress.

By helping regulate inflammatory pathways, turmeric may indirectly support resilience to physiological stress.

However, turmeric is contraindicated with many medications, so if you have a prescription, please check with a healthcare practitioner before supplementing with turmeric.

Adaptogens for stress vs energy vs focus

Different adaptogens are often grouped according to the types of support they provide.

Calming adaptogens

Some adaptogens are primarily associated with helping the body manage stress and promote relaxation, including:

• ashwagandha
• holy basil
• reishi

These herbs are often used in formulations aimed at supporting sleep or reducing stress-related fatigue.

Energising adaptogens

Other adaptogens are known for supporting physical stamina and sustained energy, such as:

• rhodiola
• Panax ginseng
• cordyceps

These may be used by people seeking improved endurance or reduced mental fatigue.

Cognitive-support adaptogens

Certain adaptogens are linked to focus and cognitive clarity:

• rhodiola
• ginseng
• schisandra

All are frequently discussed in this context due to their potential effects on mental performance and resilience under stress.

Immune-support adaptogens

Some adaptogens also appear to influence immune signalling pathways:

• reishi
• schisandra
• holy basil
• turmeric

These are often associated with supporting immune balance alongside stress resilience.

Do adaptogens actually work?

Research into adaptogens is growing, but the evidence varies by compound.

Some adaptogens – particularly ashwagandha, rhodiola and ginseng – have been studied in human trials showing potential benefits for stress, fatigue and cognitive performance.

However, many studies remain relatively small or short in duration, which means more research is needed to fully understand their long-term effects and overall impact on the body.

It’s also important to remember that adaptogens are not quick fixes. Their effects tend to be gradual, often appearing after consistent use over several weeks, and do not replace lifestyle factors.

There is no adaptogen or supplement that can allow you to ignore your sleep, diet, stress management or exercise routine – they remain foundational for overall wellbeing.

Adaptogen supplements may offer supportive benefits, but they work best as part of a broader approach to health and should be seen as supplemental to the foundational work you already do.

How to choose a high-quality adaptogen supplement

If you’re considering adaptogens, product quality matters, and several factors can influence how effective a supplement may be.

Standardised extracts

High-quality supplements often use standardised extracts, meaning the active compounds have been measured and standardised to ensure consistent potency.

Transparent sourcing

Knowing where ingredients are sourced and how they’re harvested, processed and encapsulated can help ensure purity, quality and safety.

Appropriate dosing

Adaptogens are typically taken in moderate doses over time rather than extremely high doses for a short duration. However, negative effects can occur after one dose, so don’t ignore those signs.

Third-party testing

Independent testing can help confirm that supplements are free from contaminants and contain the ingredients listed on the label.

A balanced perspective on adaptogens

Adaptogens have a long history of traditional use and growing scientific interest. While they’re not miracle cures, certain herbs and mushrooms may offer supportive benefits for stress resilience, energy and cognitive performance.

Understanding what adaptogens are, how they interact with the body and how to choose quality products helps separate genuine benefits from wellness marketing – and helps you make an informed, personal choice.

Like many aspects of health, the most effective approach combines multiple foundations: sleep, nutrition, movement, stress management and, where appropriate, carefully chosen supplements.

Adaptogens may simply be one more tool that helps your body maintain balance in a demanding world.

 

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About the Author

Natalie Louise Burrows is a registered nutritionist and Clinic Director at Integral Wellness, with a special interest in evidence-based nutrition, women’s health, digestive health, and sustainable wellbeing. She is passionate about making nutrition practical, realistic, and supportive, helping people build better health through everyday habits rather than extremes.