Feeling Overwhelmed? Here Are 12 Adaptogens That Can Help Your Body Manage Stress
You’ve probably heard of adaptogens for stress relief, but can they actually help you find balance in life?
For starters, we have to understand that stress and anxiety are two very normal and unavoidable parts of life. It doesn’t matter who you are or what you do, stress will find you one way or another.
But it should never weigh you down or take away from your overall quality of life. If that’s the case, then there are a few things you can do to help cope with stress and anxiety.
For example, some of the most important lifestyle changes you can make to overcome stress include eating healthy, daily physical activity, getting enough sleep and practicing mindfulness, per the CDC.
If those aren’t doing enough or you’re looking for some new methods to combat stress, then adaptogens are certainly worth a try.
What are adaptogens for stress?
Adaptogens, explained in simple terms, are natural substances — specifically herbs, roots and mushrooms — that help the body manage physical, mental and emotional stress by restoring balance, also called homeostasis.
According to the Cleveland Clinic, three qualities define a true adaptogen: it must be non-toxic when taken in normal doses, it must help your body cope with stress and it must allow your body to return to balance. If a plant doesn’t check all three boxes, it isn’t classified as an adaptogen.
The category is far older than the wellness aisle suggests. Adaptogens have been used for thousands of years, dating as far back as Emperor Shen-Nung, the second of China’s emperors (3500-2600 BC), according to nootropics expert David Tomen.
They were a major component of traditional Chinese medicine and Ayurvedic medicine long before Western researchers studied them, and many — like ashwagandha and Asian ginseng — remain central to those systems today.
The actual term “adaptogen” is much newer than the practice. It was coined by Soviet physician and scientist Nikolai Lazarev in the 1940s, giving a modern name to a category of plants traditional healers had been using for millennia.
What’s on the list of adaptogens and benefits worth knowing?
So which adaptogens are people actually reaching for? Here’s a quick rundown of the most well-studied options that could be added to your daily routine.
- American ginseng (Panax quinquefolius): a root native to eastern North America used in traditional Chinese medicine as a cooling “yin” tonic. It has anti-inflammatory properties, boosts the nervous system, improves how the body responds to stimuli, regulates mood and resets dopamine levels, per the Cleveland Clinic.
- Asian ginseng (Panax ginseng): promoted for stress, cognitive function, flu, fatigue, athletic performance, diabetes, aging, asthma and anxiety, per the NCCIH.
- Rhodiola rosea: improves mood, cognition and energy; key compounds are rosavin and salidroside, per the NCCIH.
- Ashwagandha (Withania somnifera): traditional rasayana for stress, anxiety, sleep and vitality, with anti-inflammatory effects from withanolides, per the NCCIH.
- Bacopa monnieri: regulates stress response, enhances memory consolidation and supports calm focus under stress.
- Ginkgo biloba: one of the oldest living tree species, often called a “living fossil.” Its leaves contain glycosides and terpenes, which can improve blood circulation, provide antioxidant protection and offer neuroprotective benefits, per the NCCIH.
- Eleuthero (formerly Siberian ginseng): used for thousands of years to increase energy, reduce stress and boost immune function. Its root contains polysaccharides and eleutherosides with antioxidant and anti-inflammatory properties.
- Schisandra chinensis: the “five-flavor fruit” — sweet, salty, bitter, pungent and sour — best known for anti-inflammatory benefits and helping the body’s stress response, per Dr. Melissa Young, a functional medicine specialist.
- Lemon balm: shows promise as a calming agent with both anxiolytic and antidepressant properties.
- Astragalus membranaceus: a cornerstone of traditional Chinese medicine for over 2,000 years; main therapeutic components include polysaccharides, flavonoids and saponins, per the Department of Veterans Affairs.
- Holy basil (tulsi): revered in Ayurveda as “The Queen of Herbs”; recent research shows it protects organs and tissues against chemical stress and helps normalize blood glucose, blood pressure and lipid levels.
Functional mushrooms also qualify as adaptogenic. For example, reishi mushrooms are known for stress reduction, cortisol regulation, sleep enhancement) and cordyceps have potent antioxidant effects and can help balance stress hormones.
Lion’s mane stimulates nerve growth factor and neurogenesis, enhances memory, focus, clarity and mood, and chaga mushrooms can enhance physical performance, oxygen utilization and give an endurance boost.
How do you take adaptogenic herbs for stress?
Adaptogens come in several forms, so you can usually find one that fits your routine. Capsules and tablets are the most common supplement format, but they’re far from the only option.
Other ways to take adaptogens include:
- Powders mixed into smoothies, coffee or other drinks
- Tinctures and liquid extracts taken by dropper or added to water
- Teas brewed from dried roots, leaves or berries
- Functional foods and drinks like adaptogenic coffees, lattes, chocolates, gummies and tonics
- Broths and soups, with roots like astragalus simmered into cooking
- Topicals — skincare products containing adaptogens like schisandra or ginkgo
Functional mushrooms in particular are easy to add to your diet and make great companions to many cooking dishes, but they can also be taken by way of supplement — more specifically, those that use the fruiting body.
Are adaptogens safe? What does a doctor say first?
Talk to your doctor before adding adaptogens to your routine, especially if you take prescription medication. Supplement quality and potency can vary widely from one bottle to the next, and adaptogens can interact with the drugs you’re already on.
“Supplements in general are not highly regulated the way medications and drugs are,” says UCLA Health senior dietitian Dana Ellis Hunnes. “A bottle can say it contains ashwagandha or ginseng, but it’s not regulated by the FDA and may not have the right potency.”
Hunnes also cautions against treating adaptogens as a fix-all for symptoms that deserve a closer look.
“Adaptogens and supplements can sometimes be more of a band-aid,” she says. “Instead, work with your physician to understand the underlying cause of your symptoms or issue.”
Uma Naidoo, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital, told USA Today to view adaptogenic herbs as a supplement to more effective stress remedies.
“I always encourage patients to view adaptogens as supportive tools – not quick fixes,” she said. “And I stress remembering to prioritize foundational habits like nutrition, sleep, movement and stress management first.”
This article was created by content specialists using various tools, including AI.
