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Your Guide to Adaptogens: How They Work for Stress, Energy & Hormone Balance

By Ethan Boldt

July 23, 2024

To help promote or improve our health, we often look to certain foods and herbs. One specific example is adaptogenic herbs, or “adaptogens,” which can positively impact one’s response to stress.

What are adaptogens? They are a unique class of plants, including certain foods and herbs, that feature active compounds that may help your body “adapt” to stress. Today they are most commonly consumed as supplements and herbal products, such as capsules, powders and tinctures.

Used for centuries in the traditional Chinese method (TCM), adaptogens are supposed to help balance and support the body, particularly during or after enduring normal stress. This represents the TCM idea that the body should remain in balance and harmony to have good health.

Learn how adaptogens work, their health benefits, along with the most popular adaptogens that you can use.

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen, including the use of adaptogens.

How Adaptogens Work

To be classified as an adaptogen, there are three criteria that a plant must meet:

• It must offer wide range support, including supporting balance in the body when it is exposed to everyday physical and biological stress.

• Adaptogens should help the body reach a balance by offsetting imbalance, such as an external stress.

• While their mechanism of action isn’t fully understood, adaptogens are thought to target the HPA axis (hypothalamic-pituitary-adrenal axis), which controls the release of many hormones. While more studies need to be conducted, some studies indicate that adaptogens may impact the overall physiological system, including cortisol, liver enzymes, nitric oxide and lactic acid.

One such hormone often targeted by adaptogens is cortisol, which is a primary “stress hormone” that also contributes to symptoms associated with normal aging.

Your body is built to release the hormone cortisol when faced with stress — aka the “fight or flight” response — but elevated cortisol levels over long periods of time can affect every physiological system in your body, including your thyroid and adrenal glands.

Over-the-top stress can tax the digestive system, and impact energy levels, weight and even the libido. That’s why it’s important to keep stress levels in check and to remain balanced.

Health Benefits

The primary reason some people use adaptogens is to deal with, or adapt to, normal, everyday stress and its various health impacts.

While more research is needed, adaptogens (along with an overall healthy diet and lifestyle) can help one achieve homeostasis, or balance. This can include benefitting the body in the following ways:

• Reducing stress levels

• Boost energy

• Assist with restful sleep

• Assist workout recovery

• Boost concentration

• Maintain blood sugar levels already in the normal range

• Balancing hormones

• Promoting healthy cholesterol levels

• Support healthy weight management

Best 10 Adaptogens

1. Ashwagandha

Often referred to as Indian ginseng, ashwagandha impacts cortisol levels, stress tolerance and internal stress responses. It’s been studied for decades for its many benefits, and the herb has been used for thousands of years.

Ashwagandha root supports a healthy response to stress, with one health journal finding that supplementing with ashwagandha helped to soothe anxiousness and stress scores and promoted concentration and social functioning.

Ashwagandha root also helps support healthy energy levels and is often used to support mental clarity and concentration.

These benefits come from the herb’s calming effects, which can help to keep your energy up and assist you in dealing with stress that can bring you down, as well as from compounds such as withanolides and powerful antioxidants like flavonoids that support mental clarity and concentration.

In addition, ashwagandha is considered one of the best sleep-supporting supplements that works to support more restful sleep.

2. Astragalus root

Astragalus is an ancient herb that has been used for centuries in traditional Chinese herbalism, and astragalus root has many active plant compounds — including flavonoids, saponins, alkaloids and polysaccharides — that are believed to be responsible for its benefits. As an adaptogen herb, astragalus can promote a healthy response to environmental stressors and help the body stay in balance.

The benefits of astragalus include supporting immune system health, as its compounds work to promote the healthy, normal activity and function of the immune system. While more studies need to be conducted, some studies show that it works best for supporting an overall healthy immune system when taken regularly rather than sporadically.

The saponins and polysaccharides in astragalus help support an overall healthy response to inflammation, while its flavonoids are antioxidants that can support heart health, including healthy blood pressure and triglycerides levels.

3. Licorice root

Licorice root is considered an adaptogenic herb that supports normal absorption of nutrients. It contains the active compound called glycyrrhizin, which helps support the health of the mucosal lining of the gut and assists in a healthy response to inflammation.

Licorice root can also help increase energy and endurance, plus support a healthy immune system.

4. Cordyceps mushrooms

A so-called functional mushroom, cordyceps can act as a mild stimulant or adaptogen herb, supporting a healthy response to stress and reducing fatigue while also naturally supporting healthy energy levels.

In particular, cordyceps have been observed for their impacts on cortisol levels and oxidative stress. While more studies need to be conducted, one human trial that used a powdered cordyceps supplement found that sedentary adult males had better regulated cortisol levels and less fatigue after exercise-induced stress.

Cordyceps are also jam-packed with antioxidants, such as superoxide dismutase and glutathione peroxidase, that can help to fight free radicals and support healthy cognitive function. It also can generally help to support healthy gut microbiota, plus immune system function and defenses.

5. Reishi mushroom

Another functional mushroom that operates as an adaptogen, reishi has been a commonly used ingredient in TCM for thousands of years.

It’s often used as a tonic that may help to “tone” and energize systems in the body, including a healthy immune system. Additionally, reishi features certain antioxidants, such as triterpenes, that can help fight free radicals, thereby helping to promote overall health.

6. Turmeric

Often considered more of a culinary spice rather than an adaptogen, turmeric root (Curcuma longa) can help the body adapt to stress and exert a normalizing effect on the physiological system.

Curcumin, the active compound in turmeric that gives the herb its yellow or orange pigment, plays a role in supporting healthy joints because of its soothing properties. It’s able to reduce joint tenderness, plus support healthy joint range of motion and mobility.

Some studies also show that curcumin has the potential to help support a healthy response to inflammation, which can help to support overall health. Recent research published in the International Journal of Molecular Sciences reveals that turmeric has a major positive impact on a healthy immune system.

The compounds found in turmeric have been shown to support muscle strength during periods of physical inactivity. For this reason, turmeric can be used to aid muscle recovery.

7. Rhodiola

Rhodiola (Rhodiola rosea), or golden root, is a potent adaptation for which studies indicate its stress-fighting abilities.

While more trials need to be conducted, one human trial tested how rhodiola impacted people with stress-related fatigue. It appeared to reduce fatigue while increasing mental performance, in particular the ability to concentrate. It also decreased the cortisol response.

8. Schisandra berry

Also called magnolia berry (Schisandra chinensis), schisandra is an adaptogenic berry that can help boost endurance and mental performance. Research suggests that schisandra works by positively impacting levels of nitric oxide and cortisol present in blood and saliva.

It’s most well-known for supporting the adrenal glands as well as liver function. It may also help with focus, concentration, memory and mental energy, while also potentially improving digestion and supporting hormonal balance.

9. Panax ginseng

Ginseng is one well-known adaptogen, and Asian ginseng (Panax ginseng) is considered to be one of the most popular. Benefits may include outlook and mental performance, promoting healthy blood sugar levels (already in the normal range) and adrenal support.

10. Holy basil

Also called tulsi, holy basil has long been an integral part of the Ayurvedic method to help address different health issues. Benefits may include liver and healthy immune system support, among other researched claims.

Adaptogen Supplements and How to Use

Adaptogens come in a wide variety of supplement forms, including capsules, powders, drinks, and tinctures. You can also use dried or fresh adaptogen herbs.

In addition, some manufactured foods and drinks contain adaptogen compounds. For example, whole functional mushrooms are often used to make mushroom tea, or you can use turmeric root to make a turmeric latte.

In general, adaptogens are designed to be used for short periods of time, such as six to 12 weeks. It’s also suggested that you rotate the types of adaptogens you take every couple of months in order to allow your body to benefit from the various compounds.

Each adaptogen works differently in your body, so make sure to always follow directions closely. You may choose to start with a small amount before increasing to the recommended amount.

Some experts suggest taking most adaptogens early in the day, such as with your breakfast or before working out, in part because they can work as energy supplements. They can be taken with tea, in capsule form, or as powder that is added to beverages, coffee or smoothies.

Adaptogens like ashwagandha and holy basil may be better suited for nighttime, such as to help with restful sleep.

Here are some adaptogens that Ancient Nutrition offers:

• Women’s Hormone Balance supplement is designed to support balanced hormones, and it features the adaptogens reishi, ashwagandha and schisandra berry alongside female-specific superfoods like organic chaste tree berry.

• Organic Turmeric supplement with USDA Certified Organic turmeric. Benefits include reducing joint discomfort by day 5 and supporting a healthy response to inflammation. There’s also the first-ever Regenerative Organic Certified® (ROC™) Turmeric supplement.

• Stress & Sleep Support supplement includes the adaptogens reishi and ashwagandha alongside sleep-specific superfoods like organic fermented passion flower, all to promote a more restful sleep.

• Leaky Gut supplement is designed to support the overall health of your gut, and it features adaptogens astragalus root and licorice root along with gut-supporting superfoods like organic fermented marshmallow root.