In recent years, “adaptogens” have become a bit of a wellness buzzword. You might’ve seen them used in trendy smoothies or non-alcoholic beverages – but do you know what they actually are? In essence, adaptogens are different plants (including herbs, roots, and mushrooms) with many purported health benefits. Depending on the exact plant, adaptogens are said to help you get better sleep and calm anxiety. Some common examples include ginseng and ashwagandha.
For those already immersed in the naturopathic world, the term “adaptogen” isn’t anything new. But for those of us hearing about adaptogens for the first time through social media and trending wellness products, there are some things to know about their alleged benefits and potential side effects. To find out more, we spoke with experts about what adaptogens are and whether or not they actually work. Read on to learn more about adaptogens and whether they might be worth adding to your own wellness routine.
Experts Featured in This Article:
Kelly Springer, RD, MS, CDN, is the founder and CEO of Kelly’s Choice, a leading nutrition education company..
Lynn Green is an an integrative nurse practitioner and master herbalist at Nature’s Way.
What Are Adaptogens?
“Adaptogens are natural substances that help the body adapt to stress and maintain balance,” Kelly Springer, RD, MS, CDN, previously told PS. Adaptogens can be herbs, roots, or mushrooms. In addition to stress, they’re often marketed as being useful for anxiety, sleep, and more. They’ve been used in naturopathy, Ayurvedic medicine, and Chinese medicine for centuries.
Beyond this history, there’s also some research into adaptogens. For instance, findings published in the journal Pharmaceuticals in 2010 suggest that adaptogens have a therapeutic effect in some stress-induced and stress-related disorders. That said, it’s important to note that the number of high-quality studies available is limited. Additionally, some research looks at specific compounds or properties of adaptogens rather than the whole plant (which is how adaptogens are typically taken). Therefore, it’s hard to draw any definite conclusions about the benefits of adaptogens.
Adaptogen Benefits
Adaptogens can be beneficial for both your body and brain – but to have the best experience, it’s essential to work with your doctor or healthcare provider. Supplements aren’t regulated as strictly as drugs by the Food and Drug Administration, so it’s always best to get an expert’s product picks. But also, when it comes to adaptogens, personal recommendations go a long way. “Adaptogens are beneficial in the right circumstances,” says integrative nurse practitioner Lynn Green. “Every individual has a unique situation, whether it’s health concerns, prescription medications, or life circumstances. The magic is working with a healthcare practitioner to select the right adaptogen or mix of adaptogens for that individual.”
With this in mind, Green says adaptogens can be used to help regulate cortisol, fight stress, and calm you down while giving you a natural boost of energy. “Each adaptogen has subtle differences, so choosing the right one for your unique situation is key,” she says. For instance, Rhodiola rosea seems to have a powerful effect on mental health, so it’s sometimes used as a kind of natural antidepressant. More generally speaking, additional adaptogens benefits include:
- Reduced blood pressure
- Less fatigue
- Better sleep quality
- Improved mood
- Energy boost
- Enhanced immune response
- Support with glucose regulation
You can take most adaptogens as supplements, powders, or tinctures. You can also find teas and other beverages with added adaptogens, although you should always check the ingredients and see how much of each herb is being used. And when you’re talking to your doctor about trying adaptogens for the first time, be sure to flag any allergies you have.
Common Adaptogens
Here are a few adaptogens to know about, plus their specific benefits:
- Asian Ginseng: As a dietary supplement, Asian ginseng is thought to stimulate immune function, improve memory, and enhance concentration. More research is needed, but it may also help slow aging. Green says she uses ginseng in her practice for overall resiliency as well.
- Ashwagandha: Ashwaganda is especially great for regulating cortisol levels and helping the body manage stress, Springer told PS. Studies show it also reduces sleeplessness and fatigue. Green says it’s “best for those who feel ‘wired and tired’ and need support with sleep.”
- Holy Basil (Tulsi): According to the Cleveland Clinic, tulsi can help reduce inflammation, lower blood sugar, and improve blood pressure. This might make it useful for those dealing with diabetes or high cholesterol.
- Sea Buckthorn: This adaptogen is high in omega fatty acids, which makes it good for reducing inflammation and lowering cholesterol.
- Licorice Root: Although more research is needed, licorice root may relieve digestive symptoms, indigestion, and help with upper respiratory infections.
- Rhodiola Rosea: Preliminary research shows rhodiola rosea may reduce stress, fatigue, and even help with depression. Green uses rhodiola in her practice for those needing energy support.
- Cordycep Mushrooms: Cordyceps are a fungi that can reduce inflammation and regulate energy metabolism, per the Cleveland Clinic.
Adaptogens Side Effects
“As with any substance, unwanted reactions can occur, like allergies or idiosyncratic reactions
(where the effect is the opposite of what you expect),” Green says. Because the term “adaptogen” is an umbrella term for multiple herbs, it’s best to look into the recommended dosage for each one. According to the Cleveland Clinic, consuming too many adaptogens can lead to unpleasant side effects, including:
- Constipation
- Nausea
- Abdominal pain
- Diarrhea
- Allergic reactions
- Insomnia
That said, Green notes that many of the classic adaptogens have been used safely in traditional medicine with minimal issues. The bottom line: If you’re curious about adaptogens and they’re many reported benefits, speak with a healthcare provider to see if they may be right for you.
– Additional reporting by Chandler Plante
Dominique Michelle Astorino is a former PS contributor.
Chandler Plante (she/her) is an assistant health and fitness editor for PS. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group.
