What Are Adaptogens? Health Benefits and Precautions

Adaptogen teas, powders and tinctures are booming right now. But what are adaptogens? And are they really worth the hype?

Adaptogens are natural plant-based substances that have been used for centuries in herbal medicine to help manage physical and emotional stress. If you’re wondering if they can improve your health and well-being, read on to learn about the different types of adaptogens, how they work and their potential health benefits. 

What Are Adaptogens?

Adaptogens are compounds found in herbs and mushrooms that may help your body respond to stress by regulating your adrenal system, which controls your body’s hormonal response. What sets adaptogens apart is their ability to both stimulate and calm the body depending on its needs, making them unique stress regulators. This balancing effect may help your body achieve equilibrium, whether your stress levels are too high or too low.

Types of Adaptogens

Adaptogens are available in various forms, making them easy to incorporate into your daily routine. They can be found in powders, capsules, tinctures and teas, or can even be added to smoothies and snacks.

Ashwagandha

Known for its potential ability to reduce stress and anxiety, ashwagandha is often used for its calming properties and to regulate cortisol levels.

Rhodiola

Rhodiola may increase energy levels, improve endurance and combat fatigue, making it a favorite choice among athletes and those with busy lifestyles.

Schisandra 

Studied for supporting liver function and boosting energy, schisandra may also enhance mental clarity and help with physical recovery.

Cordyceps

This adaptogenic mushroom is believed to increase oxygen uptake and improve physical performance, especially in high-stress or high-intensity environments.

Tulsi

Tulsi (aka holy basil) helps the body manage stress by lowering cortisol levels and promoting calm.

Health Benefits of Adaptogens

May Help Regulate Stress

Adaptogens are mostly known for their role in stress regulation, which is perhaps one of their most significant benefits. “Adaptogens work by giving your body what they need, [which is] adapting to a stimulus,” says Christina Lombardi, RD, founder of Functional NutritionRx. “For example, if you’re taking an adaptogen to help with cortisol regulation, such as ashwagandha, it may help your body respond by releasing more cortisol if you’re too low or reduce cortisol output if it is too high.” 2 This dynamic ability to “adapt” to your body’s needs makes adaptogens a powerful stress management tool. 

Could Improve Energy and Reduce Fatigue

For those looking to increase stamina and endurance, adaptogens like rhodiola and cordyceps offer a natural solution to potentially raise energy and combat fatigue. Unlike stimulants, which provide a quick energy surge followed by a crash, these adaptogens help increase your body’s resistance to physical stress, leading to more sustained energy levels without the fallout.

May Support Mental Clarity and Focus

In a world where multitasking and mental overload are the norm, adaptogens may offer support by improving cognitive function and mental clarity. For instance, schisandra may help sharpen memory and concentration, making it easier to stay focused and alert throughout the day.

Might Support Immune Function

Your immune system can take a hit when you’re stressed, which is why adaptogens like cordyceps and schisandra may be valuable for maintaining immune health. They are believed to work by enhancing the body’s natural defense mechanisms and reducing inflammation.

Cordyceps, in particular, has been shown to improve immune cell activity, which may help your body fight off infection. And schisandra can act like an antioxidant to neutralize cell-damaging free radicals that may compromise immunity.

May Lower Blood Pressure

Certain adaptogens may have beneficial effects on blood pressure for better heart health. “For example, rhodiola rosea may help in the regulation of blood pressure by reducing stress-induced responses, which in turn can prevent spikes in blood pressure levels,” says Lauren Manaker, M.S., RDN, LDN, a Charleston, South Carolina-based dietitian.

However, individual responses vary, and some adaptogens may raise blood pressure. Plus, others like ashwagandha may interact with blood pressure-lowering medication. That’s why it’s important to read labels and consult a health care professional before using these (or any) supplements, especially if you have a heart condition.

Are Adaptogens Safe for Everyone to Eat?

While adaptogens are generally considered safe, they may not be suitable for everyone. Individuals with high blood pressure or thyroid disease should be especially cautious, as some adaptogens can interact with medications used to treat these conditions.

The National Institutes of Health recommends avoiding certain adaptogens, like ashwagandha, if you’re pregnant or breastfeeding. Like any supplement, adaptogens are not regulated the same way that prescription medications are. So, it’s important to speak with your doctor to ensure they are right for your specific health needs.

The Bottom Line

Adaptogens aren’t a cure-all. But these powerful herbs and mushrooms may offer a natural way to manage stress and improve energy, mental clarity and physical performance. Just keep in mind that they can’t replace a healthy diet and lifestyle. And they won’t magically erase stress, so they’re best used to complement other science-based stress-management techniques. While adaptogens are safe for many people, they can interact with some medications and are not suitable for anyone who is pregnant or breastfeeding.

As with any supplement, be sure to consult your health care provider before incorporating adaptogens into your routine, especially if you have underlying health conditions.