In today’s fast-paced world, stress is unavoidable. The long term health effects of chronic or persistent stress have been heavily researched and many of us actively try to find eways to reduce and manage our stress levels. But what if there were natural substances that could help your body adapt to stress and restore balance? Hello adaptogens—powerful herbs and mushrooms that have been used for centuries to support the body’s ability to cope with stress, boost energy, and improve overall well-being.
What Are Adaptogens?
Adaptogens are natural plants (herbs) and fungi that help the body respond to physical, emotional, hormonal and environmental stressors. They work by balancing hormones, reducing inflammation, and improving energy levels. Unlike stimulants, such as caffeine, which give a fast acting boost followed by an inevitable crash, adaptogens help the body maintain long-term resilience without overstimulation.
To be classified as an adaptogen, a substance must not be toxic when taken in normal doses and must not cause one specific biological effect, but bring the body into a state of homeostasis (a stable state); It adapts itself to whatever your body requires to restore balance.
How Do Adaptogens Work?
Studies have shown that Adaptogens may work by interacting with the hypothalamic-pituitary-adrenal (HPA) axis, a major neuroendocrine system that controls reactions to stress and regulates many body processes including the secretion of the hormone cortisol (stress hormone). When cortisol is balanced, we feel more energized, focused, and emotionally stable.
Top Adaptogens and Their Benefits
1. Ashwagandha – The Stress Reliever
This ancient Ayurvedic herb is known for reducing anxiety, lowering cortisol, and improving sleep. It’s great for people dealing with chronic stress or fatigue. Ashwagandha has been used for a variety of reasons, such as
- Antioxidant activity; studies have shown ashwagandha reduced free radical activity (unstable atoms that can damage cells) in stress induced animals (4).
- The treatment of mental and emotional well-being and has been shown to be capable of improving memory and enhancing cognitive function.
- As an aphrodisiac and, in a clinical trial 71.4% of men reported improved capacity of sexual performance.
How to use it: Add ashwagandha powder to smoothies or drink it as a tea.
2. Rhodiola Rosea – The Energy Booster
Perfect for fighting fatigue, Rhodiola improves stamina, mental focus, and helps the body recover from stress faster. Studies have shown increases in performance and shortened recovery time – perfect for those who enjoy high intensity exercise.
How to use it: Available in capsules or teas, best taken in the morning for an energy boost.
3. Holy Basil (Tulsi) – The Queen of Herbs
A sacred herb in India and recognised as one of the most powerful adaptogens in Ayurveda (holistic alternative medicine). Tulsi has been used for thousands of years for its medicinal, spiritual and adaptogenic properties. Tulsi is known for reducing anxiety, supporting immunity, promoting mental clarity/cognitive function, supporting cardiovascular health, being a natural expectorant (helps clear mucous), improving digestive health and regulating blood sugar . It is also used as a medicine for many conditions due to its antimicrobial activity (activity against pathogens), anti-inflammatory and antioxidant properties.
How to use it: Drink it as a tea, mix the powder into honey or use a processor to make juice (8)
4. Panax Ginseng – The Brain Booster
Both Asian and American ginseng help with energy, memory, and focus, making them great for students or professionals. It has been shown to improve mental and physical performance and can even enhance fat burning during exercise (by sparing muscle stores of glycogen) (2). Other research has indicated that it is valuable for immunity, blood sugar metabolism and cardiovascular function (1).
How to use it: Found in teas and capsules.
5. Reishi Mushroom – The Mushroom of Immortality
Reishi mushrooms have been used for hundreds of years and have been studied for its effects on different conditions. Most notably they are used in the treatment of cancer and are approved adjuncts to cancer treatments in Japan and China. Other studies have shown they aid in the; reduction of inflammation, reduction of fatigue, prevention of neurodegenerative conditions (such as Alzheimer’s disease), aiding digestion, boosting the immune system, aiding relaxation and having mood boosting effects (7).
How to use it: Add reishi powder to coffee or tea in the evening.
6. Maca Root – The Mood Lifter
Maca is known for regulating hormone secretion, improving mood,ading concentration and memory and boosting libido (especially the male fertility and libido) (9).
In animal studies Maca has been shown to have antiviral, neuroprotective and antioxidant activity. Including reduction in the development of cancer and osteoporosis. It has also been attributed to alleviating the symptoms of menopause.
How to use it: Add maca powder to smoothies, porridge, or coffee.
How to Incorporate Adaptogens Into Your Daily Routine
- Smoothies: Add maca or ashwagandha powder.
- Teas: Try holy basil, reishi, or ginseng teas.
- Coffee Alternatives: Use mushroom coffee blends with cordyceps or reishi.
- Capsules & Tinctures: Convenient options for daily use.
Are Adaptogens Safe?
Generally, adaptogens are safe when taken in moderation. However, some may interact with medications or medical conditions and cause side effects, so it’s always best to consult a doctor before starting any new supplement.
Final Thoughts
Adaptogens offer a natural way to restore balance and support overall health. Whether you’re looking for more focus, better sleep, or increased resilience, there’s an ancient stress-fighting superhero adaptogen for you.
References
- https://www.nutritionaloutlook.com/view/adaptogens-explained-what-makes-an-herb-an-adaptogen
- Avakian Jr EV et al. “Effect of Panax ginseng extract on tissue glycogen and adrenal cholesterol depletion during prolonged exercise.” Planta Medica, vol. 36, no. 1 (May 1979): 43-48
- Forgo I et al. “Effect of a standardized ginseng extract on general well-being, reaction time, lung function and gonadal hormones.” Die Medizinische Welt., vol. 32, no. 19 (May 8, 1981): 751-756
- Dhuley JN. “Effect of ashwagandha on lipid peroxidation in stress-induced animals.” Journal of Ethnopharmacology, vol. 60, no. 2 (March 1998): 173-178
- Mills S, Bone K. (2000) The Principles and Practice of Phytotherapy: Modern Herbal Medicine. Churchill Livingstone; Edinburgh (2000)
- Cohen MM. Tulsi – Ocimum sanctum: A herb for all reasons. J Ayurveda Integr Med. 2014 Oct-Dec;5(4):251-9. doi: 10.4103/0975-9476.146554. PMID: 25624701; PMCID: PMC4296439.
- 7 Wachtel-Galor S, Yuen J, Buswell JA, et al. Ganoderma lucidum (Lingzhi or Reishi): A Medicinal Mushroom. In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. Chapter 9. Available from: https://www.ncbi.nlm.nih.gov/books/NBK92757/
- https://theherbalacademy.com/blog/use-tulsi-everyday/?srsltid=AfmBOopxRPW3W–75v3CRd2Aw0HB_dJr9ayYq2j4U37Hg1XnAw7mPmEf
- Kasprzak, Dorota & Jodlowska-Jedrych, Barbara & Borowska, Katarzyna & Wojtowicz, Agnieszka. (2018). Lepidium meyenii (Maca) – multidirectional health effects – review. Current Issues in Pharmacy and Medical Sciences. 31. 107-112. 10.1515/cipms-2018-0021.
- https://www.researchgate.net/publication/200457671_Adaptogens_Herbs_for_Strength_Stamina_and_Stress_Relief
Further Reading and Personal blogs
- Provides a list of ailments and the adaptogens suited: https://www.researchgate.net/publication/200457671_Adaptogens_Herbs_for_Strength_Stamina_and_Stress_Relief
- https://www.une.edu/sites/default/files/adaptogens.pdf
- https://www.sciencedirect.com/science/article/pii/S2772632023000181
- https://cmjournal.biomedcentral.com/articles/10.1186/s13020-018-0214-9
