What are adaptogens, and do they actually work?
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore what adaptogens are, including the different types and what they can do to your mind and body. Plus, when and how you should take adaptogens.
As more people try to find natural ways to improve health and wellbeing, adaptogens have grown in popularity in recent years. These herbs and mushrooms have been used for centuries in traditional medicine around the world, and may have the potential to support resilience to all types of stress, boost energy levels, and promote mental clarity.
What are adaptogens?
Adaptogens are a class of natural substances, often sourced from herbs and mushrooms, and are thought to promote health and wellbeing.
Everyone experiences stress, whether it’s from a hectic schedule, environmental factors, or emotional challenges, and adaptogens are believed to help keep the body's response to it more balanced.
Stress can affect the body in multiple ways, including energy levels, the immune system, and overall health. Adaptogens are said to influence the production and regulation of stress hormones and help maintain homeostasis, which is the body's state of balance.
Although adaptogens are becoming increasingly popular, especially among those looking for natural approaches to stress and overall health, it's important to remember that their effectiveness can vary from person to person, and they're most beneficial when used in conjunction with a healthy lifestyle.
Do adaptogens really work? 5 impacts on the body and mind
What do adaptogens do to your body?
Adaptogens may support adrenal health, helping regulate the body's hormonal response to stress.
They may improve physical endurance and stamina for engaging in rigorous activities.
Adaptogens might help regulate the immune system, aid recovery post-exertion, and support the body in maintaining internal balance.
What do adaptogens do to your mind?
Research indicates adaptogens might alleviate mental fatigue and increase attention and endurance, especially under stress.
They may boost your mood and improve your mental clarity while also helping you to manage anxiety and establish emotional equilibrium.
Scientific skepticism and research findings
While the benefits of adaptogens are backed by traditional uses and increasing scientific evidence, there’s still some skepticism in the scientific community. This is partly because the ways adaptogens work are complex and not fully understood and partly because the variability of plant-based compounds can make research in this area challenging. There’s a need for more standardized and rigorous clinical trials to provide clearer guidelines on their use and effectiveness.
6 types of adaptogens and their unique benefits
Adaptogens each have unique properties and benefits for different aspects of health and wellbeing. Always approach the use of adaptogens with informed caution, especially with regard to sourcing and potential interactions with other medications or health conditions.
1. Ashwagandha
Often heralded for its stress-reducing capabilities, ashwagandha is a staple in Ayurvedic medicine. It's thought to help the body manage stress more effectively by lowering cortisol levels, a hormone linked to stress. Ashwagandha is believed to improve sleep quality and enhance energy and cognitive health.
2. Rhodiola Rosea
Renowned for its energy-boosting and fatigue-reducing effects, rhodiola rosea is thought to help enhance mental performance, particularly in times of stress. It's also associated with improving physical endurance and resilience, making it a popular choice among athletes and those with demanding lifestyles.
3. Holy Basil
Also known as tulsi, holy basil is celebrated for its wide-ranging health benefits. It's thought to combat stress, improve mental clarity, and offer anti-inflammatory and antioxidant properties. Holy basil may also aid in balancing various bodily systems, contributing to overall wellbeing.
4. Ginseng
Ginseng, particularly Asian and American varieties, is one of the most widely recognized adaptogens. It's believed to improve stamina, mental performance, and immune function. Ginseng may also play a role in managing stress and better physical health, especially in older populations.
5. Cordyceps
Originating from traditional Chinese medicine, cordyceps is a type of fungus noted for its potential to increase energy levels, enhance physical performance, and support respiratory health. Athletes and fitness enthusiasts often use cordyceps to boost endurance and recovery.
6. Maca
Maca is a root vegetable native to Peru, often consumed for its energy-boosting and libido-enhancing properties. It's believed to improve stamina and endurance, support mood, and contribute to hormonal balance.
Are adaptogens regulated by the FDA and are they safe?
It’s important to understand the regulatory status and safety of adaptogens before you use them.
FDA regulation of adaptogens
As supplements, adaptogens aren’t regulated by the U.S. Drug and Food Administration (FDA) with the same stringency as pharmaceutical drugs. That means the FDA doesn’t need to approve their safety and effectiveness before they’re marketed. Instead, it’s up to manufacturers to ensure their products are safe and their label claims are accurate. However, the FDA does monitor the market for any potentially harmful supplements and can remove dangerous products.
This regulatory approach means that the quality and purity of adaptogen products can vary significantly from one brand to another. Be diligent in selecting products from reputable suppliers that provide transparent information about sourcing, manufacturing processes, and testing standards.
How to ensure safety and quality
Research brands: Look for brands with a strong reputation for quality and transparency. Check if they provide detailed information about their product sourcing and manufacturing processes.
Look for testing: Choose products that have been third-party tested for purity and potency. Certifications or approval from recognized authorities may indicate a higher quality.
Consult healthcare providers: Before incorporating adaptogens into your routine, consult a doctor, especially if you have existing health conditions or you’re taking medications. They can provide guidance on potential interactions and help determine whether adaptogens are appropriate.
Be wary of bold claims: Be cautious of products making bold health claims that seem too good to be true. The FDA doesn’t allow dietary supplements to claim they can treat, diagnose, prevent, or cure diseases.
Educate yourself: Understand specific adaptogens to help you make informed decisions. Research their uses, potential benefits, and any known side effects or interactions.
Should I take adaptogens? When and how to incorporate adaptogens into your wellness routine
Deciding whether adaptogens have a place in your wellness routine is a personal choice that needs careful consideration of your individual health and circumstances.
It’s important to understand their potential benefits and limitations, consider your personal health goals and conditions, and seek advice from healthcare professionals. With the right approach, adaptogens might contribute to your overall wellbeing.
Assessing your needs
Understand your goals: Clearly define what you hope to achieve — maybe it’s reducing stress, enhancing energy, or improving mental clarity — to help guide your choice of adaptogen.
Assess your health: Consider any current health conditions or symptoms, and how adaptogens might impact your body.
💙 Use Jay Shetty’s Check-In Tool to assess where you are and where you’d like to be by asking yourself the right questions.
Consultation with healthcare providers
Before starting any new supplement, including adaptogens, talk with a healthcare professional about whether they’re right for you, and how they might interact with any medications or conditions.
Starting with adaptogens
Choose the right adaptogen: Each adaptogen has different benefits, so pick one that matches your specific health needs.
Begin slowly: Adaptogens can have different effects on people, so start with a low dose to observe how your body reacts.
Monitor your response: Keep track of any changes in your symptoms or overall wellbeing to help you determine whether the adaptogen is effective, and if you need to adjust your dosage.
Incorporating adaptogens responsibly
Be consistent: Adaptogens should be taken consistently as part of your daily routine. Follow the recommended duration of use and notice any changes in your body's response over time.
Prioritize quality: Choose products from reputable brands that provide transparent information about sourcing, manufacturing, and testing.
Stay informed: The latest findings on adaptogens can help you make decisions about continuing or adjusting your use.
💙 Learn how to stay consistent with taking your adaptogens with Jay Shetty’s guidance on how to Turn Choice Into Routine.
When not to use adaptogens
Be mindful of medical conditions: Be cautious if you have certain health conditions or are undergoing specific treatments. Consult healthcare professionals before use if you’re pregnant, nursing, or have an autoimmune disorder.
Be open about your medications: If you're taking medication, discuss with a healthcare provider whether adaptogens might have a negative effect.
Listen to your body: If you experience adverse effects while using adaptogens, stop using them and consult a doctor.
What are adaptogens FAQs
How long does it take to feel the effects of adaptogens?
The time it takes to notice the effects of adaptogens can vary depending on the person, the specific adaptogen, and the way it’s used. Some people may begin to feel a difference within a few days, while others may not feel the effects for several weeks or months. Adaptogens are usually taken for an extended period to allow the body to adapt and respond. Monitor your experience and adjust as needed, in consultation with a healthcare provider, to help you gauge their effectiveness for you.
Can adaptogens be used in conjunction with traditional medications?
Adaptogens are natural substances, but they can still interact with traditional medications. They may reduce or strengthen the effectiveness of your medication, potentially leading to side effects or a medication not working as it should. Consult a healthcare provider before combining adaptogens with any medications.
Are there any side effects or risks associated with taking adaptogens?
Adaptogens are generally considered safe for most people when they’re used appropriately. However, like any supplement, they can cause side effects, such as upset stomach, headaches, or changes in energy levels. The risk of side effects can be higher if the adaptogen is not sourced or used correctly. Choose high-quality products and start with a low dose to see how your body reacts. If you experience any adverse effects, stop taking the adaptogen and seek advice from a healthcare provider.
How can I choose the right adaptogen for my specific needs?
Selecting the right adaptogen depends on understanding your health goals and any specific conditions you want to address. Research the benefits and traditional uses of various adaptogens, and consult a healthcare provider or a professional trained in herbal medicine for personalized recommendations based on your health history and needs.
Is there anyone who should avoid taking adaptogens?
While adaptogens are beneficial for many, it’s important that some people proceed with caution or avoid them altogether. This includes pregnant and nursing women, as the effects of many adaptogens on fetal development and breast milk aren’t well studied. People with autoimmune diseases, those undergoing surgery, or those with certain medical conditions should exercise caution.
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