Adaptogens: What Are They and Should You Take Them?

Adaptogens are active compounds believed to help your body adapt to stress. They are thought to have several health benefits and may be useful for exercise recovery, stress relief, hormone balance, and immune function. Like many herbs and supplements, though, there is limited scientific evidence to support these uses. 

Found in both natural and synthetic sources, they have been used for centuries and are popular in traditional Chinese medicine (TCM). Adaptogens are found in various plants and tend to be in the plant families Araliaceae, Asteraceae, Crassulaceae, and Schisandraceae. Natural sources of adaptogens include Withania somnifera (ashwagandha), Rhodiola rosea, Panax ginseng, and Siberian ginseng, among others. Synthetic sources of adaptogens include various types of supplements.

What Are the Benefits of Adaptogens?

Adaptogens have been used for hundreds of years in both TCM and Ayurveda (an ancient form of Indian healing medicine). They have become more popular in the Western world in more recent history.

The overarching use of adaptogens is to achieve homeostasis. Researchers believe that adaptogens can do this by targeting a variety of tissues and organs in the body.

Adaptogens allegedly have a long list of benefits, but not all are supported by strong scientific evidence.

According to one review, adaptogens may provide benefits for:

• Stress
• Arthritis
• Sleep
• Neuroendocrine health
• Cancer

Another review on adaptogens discussed additional benefits for:

• Physical endurance
• Mental health
• Blood sugar control
• Fatigue
• High cholesterol
• Hormone imbalance
• Hot flashes

Research on adaptogens continues to emerge, as there is still much to learn about these compounds. Studies have been performed on the following adaptogens.

Panax Ginseng

As with other adaptogens, Panax ginseng (P. ginseng) has been used in traditional medicine for thousands of years.

According to one review, P. ginseng is a relatively safe herbal remedy with numerous potential benefits. The possible benefits of P. ginseng include:

• Immune system modulation
• Anxiety reduction
• Heart disease prevention
• Diabetes management

Unfortunately, many of the health claims surrounding P. ginseng have not been proven through human trials. More research is needed.

Withania Somnifera

Withania somnifera (W. somnifera), commonly known as ashwagandha, is commonly used in Ayurveda for its perceived benefits.

The ashwagandha root is thought to be neuroprotective and anti-inflammatory. As such, ashwagandha has been studied for its use in:

• Alzheimer's disease
• Parkinson's disease
• Huntington's disease
• Obsessive-compulsive disorder (OCD)
• General inflammation
• Bacterial infections
• Heart disease
• Sleep disorders
• Anxiety
• Physical performance

Rhodiola Rosea

Rhodiola rosea (R. rosea) is a medicinal plant native to mountainous regions worldwide that has mostly been used as an adaptogen.

As an adaptogen, R. rosea is mostly used to treat various forms of stress, including physical and biological stress. Some researchers believe that R. rosea may have various effects, including:

• Preventing fine lines and wrinkles
• Anticancer
• Antistress
• Anti-inflammatory

As with other adaptogens on this list, more research is needed on Rhodiola rosea before it can be recommended as a therapeutic agent.

Other Adaptogen Sources

There are many different adaptogens, each said to have its own specific action.

Besides the adaptogens just discussed, other adaptogens and their actions in the body include:

• Astragalus: Preliminary research shows that astragalus (Astragalus membranaceus) may help support the immune system, reduce the risk of viral infections, lower lipids, and lower blood sugar in those with diabetes.
• Siberian ginseng: Siberian ginseng (Eleutherococcus senticosus) has been linked to improvements in genital herpes.
• Holy basil: According to a systematic review, holy basil (Ocimum tenuiflorum) is thought to be most effective as an anti-inflammatory agent, with possible benefits for metabolic disorders, heart disease, immunity, and cognition.
• Cordyceps: A type of fungus, cordyceps is commonly used in TCM to treat stress, inflammation, respiratory diseases, liver problems, kidney problems, and hyperglycemia (high blood sugar).
• Reishi: Reishi (Ganoderma lucidum) is a type of medicinal mushroom that is said to help the body adapt to stress and promote a healthy sleep pattern.
• Maca root: A systematic review found that maca root (Lepidium meyenii) may help with memory, depression, and symptoms of menopause.
• Wild yam: Used for centuries in traditional medicine, wild yam (Dioscorea villosa) may provide antimicrobial, antioxidant, anti-inflammatory, anticancer, and antidiabetic effects.
• Bacopa: Research has shown that bacopa (Bacopa monnieri) may improve memory, cognition, and certain neurodegenerative diseases.

Remember that only limited research studies exist that support the safety and effectiveness of these and other adaptogens. Do your research and talk with a healthcare provider before using an adaptogen.

How Do Adaptogens Work in the Body?

There are three criteria that a plant or substance must meet to be classified as an adaptogen. These include:

1. An adaptogen must work nonspecifically, meaning it must provide benefits for a wide range of conditions, including physical, chemical, and biological stress.
2. Adaptogens must help the body maintain homeostasis (balance) by offsetting any imbalance caused by a health condition or external stress.
3. Adaptogens must not be harmful to the human body.

Because adaptogens work nonspecifically, their mechanism of action is not completely understood.

Natural adaptogens from plants are thought to target the hypothalamic-pituitary-adrenal (HPA) axis as well as certain stress mediators. These adaptogens may also affect blood levels and various substances, including nitric oxide, lactate, blood sugar, cortisol, lipids, and liver enzymes.

Adaptogens are most commonly used to treat different types of stress.

Stress

Adaptogens won't prevent you from experiencing stressful events, but rather, are thought to improve the body's response to stress once it occurs.

Stress is considered a physical and emotional reaction. Stress can be precipitated by an external event, environmental condition, or a chemical or biological agent. Stress triggers the body to release certain hormones that produce the fight-or-flight response, thus resulting in physiological changes.

Stress is a normal occurrence from time to time. But problems can arise if stress becomes chronic. Stress can also be a part of various health conditions.

Adaptogens may be beneficial for all types of stress. They are believed to activate certain cell signals that increase adaptability, resilience, and even survival. However, some researchers believe adaptogens are most effective against stress caused by adult-onset disorders, such as fatigue, depression, sleep disorders, inflammation, infections, and more.

Stress hormones are regulated by the HPA axis, which may be affected by adaptogens, according to some research. This means that adaptogens may work directly on the HPA axis to regulate stress hormones as they are secreted.

Are Adaptogens Effective?

When it comes to the effectiveness of adaptogens, much of the evidence is anecdotal.

There is limited scientific evidence that supports many of the health claims of adaptogens. Few human trials exist, as most adaptogen studies have been performed in vitro (in a lab setting) or on animal subjects.

Still, some researchers use the preliminary research available on adaptogens to point to their effectiveness, making claims that these herbs can restore an inactive or overactive immune system, balance hormones, and support brain chemistry.

A pilot study looked at how adaptogens might affect those with long COVID, symptoms of COVID-19 that persist long after having the illness. In the study, participants with symptoms of long COVID were randomized to receive either a placebo (an inactive substance) or a supplement that included three adaptogens (R. rosea, Siberian ginseng, and magnolia berry, or Schisandra chinensis). Compared to the placebo, the adaptogen supplement was found to reduce chronic pain and fatigue as well as levels of creatinine (a substance that may indicate kidney disease if elevated).

Despite these positive findings, more research must be done to prove the efficacy of adaptogens.

Adaptogen Supplements

Adaptogen supplements can be purchased online or in various stores, like grocery stores and nutrition shops.

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

Some manufactured foods and drinks contain adaptogen compounds. For example, some brands make adaptogen coffee or hot chocolate. There are also online recipes for making your own adaptogen-rich foods and drinks.

When possible, look for supplements certified by a third party, such as U.S. Pharmacopeia (USP), NSF International, or ConsumerLab.com. These organizations evaluate a product’s level of purity and quality. A seal from a third-party organization means you don't have to worry about contaminants in your product.

Side Effects of Adaptogens

There is always a risk of side effects when using herbs or supplements.

Research shows that plant adaptogens are not associated with serious side effects.

There are few studies that have examined the safety of taking specific adaptogens over long periods. This means the full safety profiles of most adaptogens are not known.

However, some adaptogens have been more thoroughly researched than others, including P. ginseng and R. rosea.

P. ginseng may cause:

• Insomnia
• Menstrual problems
• Breast pain
• Increased heart rate
• Blood pressure changes
• Headache
• Decreased appetite
• Digestive issues

For some people, ashwagandha use may lead to:

• Drowsiness
• Upset stomach
• Diarrhea
• Vomiting

In rare cases, R. rosea has been linked to dizziness, dry mouth, or excessive saliva.

It should also be noted that herbal supplements may interact with other supplements, over-the-counter medications, or prescription drugs. Be sure to discuss potential interactions with a healthcare provider or registered dietitian before using adaptogens.

Summary

Adaptogens are various herbs, plants, and other substances that may help your body adapt to stress and provide other health benefits.

Research on adaptogens is lacking overall, and there isn't enough evidence to back up many of their health claims.

When it comes to improving your health, herbs and supplements should never replace standard care or sustainable lifestyle changes. Talk with a knowledgeable healthcare provider or registered dietitian before starting adaptogens.