Adaptogens for Stress: Benefits, Safety, and What Research Shows

This article, “Adaptogens for Stress: Benefits, Safety, and What Research Shows” is for informational purposes only and does not replace medical advice. Consult a qualified health professional before starting supplements, especially if you are pregnant, breastfeeding, have medical conditions, or take prescription medications.

Adaptogens for Stress

Stress is a language we all understand. The use of adaptogens for stress is trendy.

It’s part of everyday life; it shows up in the rush to meet deadlines, as uneasiness when you’ve got bills to pay and as fatigue after a long day.

If you’ve been feeling stretched thin, trust me, I can relate.

Recently, a Gallup study found that global stress levels remain high, with 37% of adults reporting stress from the previous day’s ordeals. What’s worrisome is that this figure is projected to increase.

So, it’s no surprise that people are looking for ways to manage their stress levels better, and if my guess is right, that’s probably why you’re here reading this.

Lately, adaptogens have become a trend associated with stress relief. They are said to help the body adapt to stress and restore balance.

But before you jump on the adaptogen trend, let’s explore what they are, how they work, and whether they are suitable for you.

This article focuses on what current research suggests — not quick fixes or guaranteed outcomes.

What Are Adaptogens?

Sarah Glinski, RD, a registered dietitian and health writer specializing in gut health, describes adaptogens as “Compounds from plants (like herbs and mushrooms) that are thought to help our bodies manage stress by restoring balance (also called homeostasis)”.

Adaptogens are known to increase the body’s resistance to stress [1].

“However, while small studies of adaptogens may show some benefit, there are few high-quality studies supporting their use”, she adds.

Are All Plants Adaptogens?

Not all plants are adaptogens. But adaptogens are chiefly from plant sources.

For a plant to be called an adaptogen, it must possess the following characteristics [2]:

• Be non-toxic when taken in normal doses.
• Help your body cope with stress.
• Allow your body to return to normal balance (homeostasis).

How Do Adaptogens for Stress Work?

Stress is our body’s physical and emotional response to stressors (a difficult job, deadlines, etc). When we’re stressed, cortisol (a stress hormone) levels rise as a mechanism to help us handle the situation better, but they aren’t without unpleasant effects on the body.

Adaptogens, when ingested, reduce stress hormone levels to baseline (or normal) by interacting with the hypothalamic-pituitary-adrenal (HPA) axis, which initiates your body’s stress response [3].

In people with long-standing tiredness or fatigue, adaptogens enhance resilience to stress by balancing cortisol levels [4].

Types of Adaptogens and Their Potential Benefits

There are various types of adaptogens. Common examples include:

Ashwagandha (Withania somnifera)

Known to smell like “a wet horse” (ashwa = horse; gandha = smell), ashwagandha has been shown to reduce cortisol levels and improve sleep. It may also help reduce fatigue, anxiety, and depression.⁵

Rhodiola (Rhodiola rosea)

Rhodiola, also known as Arctic root, has been studied for its potential effects on fatigue, depression, and pain. Some studies suggest it may increase resilience to stressful situations.⁶

However, current evidence is insufficient to make definitive claims regarding rhodiola’s effectiveness in managing stress.⁷

Ginseng (American and Asian)

Ginseng has anti-inflammatory properties, may improve energy during periods of stress, and has been studied for its role in insomnia.⁸

• American ginseng (Panax quinquefolium) may help modulate immune function, reduce inflammation, regulate mood, and combat stress.
• Asian ginseng (Panax ginseng) has been associated with relief of mental fatigue.

Schisandra (Schisandra chinensis)

Schisandra is a red berry commonly used in traditional Chinese medicine. It has been studied for its potential to improve concentration and endurance and contains antioxidant compounds that may support liver function and brain energy metabolism. However, some studies acknowledge that observed benefits may be coincidental rather than causal.⁹

Other commonly referenced adaptogens include holy basil (tulsi), eleuthero, licorice root, and reishi.

Are Adaptogens Safe — and Should You Take Them?

Adaptogens are generally considered safe for many people, but they are not appropriate for everyone.

Sarah Glinski notes:

“Some adaptogens can affect how medications for medical conditions work. Ashwagandha may interact with medications for diabetes, high blood pressure, thyroid disease, and insomnia. Additionally, ashwagandha may increase testosterone levels, so people with hormone-sensitive prostate cancer should not use it.

Overall, if you plan on taking adaptogens, it’s best to talk to your doctor before starting to ensure there are no interactions with medications you’re currently taking. I also don’t recommend adaptogens to people who are pregnant or breastfeeding, as there is very little research on whether or not adaptogens are safe in these populations.”

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How to Incorporate Adaptogens Into Your Routine

Adaptogens are truly flexible and can be taken in various forms [10]:

• As food additives
• As beverages/powders
• As capsules/gummies/tablets.
• As tinctures/liquid plant extracts

This flexibility makes adaptogens easy to incorporate into one’s daily routine based on preference.

What Quantity Should You Take — and for How Long?

Research suggests adaptogens are most effective when used for short-term (under six months), as long-term use may lead to reduced responsiveness or even unpleasant side effects [4].

Before starting any adaptogen supplement, read the label carefully and consult a healthcare provider to determine which adaptogen, dose, and duration are appropriate for you.

How long you take an adaptogen varies by the type of plant:

• Ashwagandha appears to be well-tolerated for up to 3 months of use [5]. 
• Rhodiola is possibly safe for up to 12 weeks [6].
• Asian ginseng, when taken orally in recommended amounts, appears safe for up to six months [8]

What Should Be Considered Before Adding Adaptogens to Your Diet?

Sarah says that while some common adaptogens, such as ashwagandha, American ginseng, and rhodiola rosea, have been studied for their potential to reduce stress and burnout, supplements containing these adaptogens are not regulated by the Food and Drug Administration (FDA).

That means that their safety, ingredients, and effectiveness are not guaranteed.

Some adaptogen products may contain contaminants, such as prescription drugs or heavy metals. If you do choose to take adaptogens, look for products that are third-party tested. While third-party testing does not guarantee effectiveness, it does ensure that the product is free from contaminants and contains only what is listed on the label.

Are There Side Effects to Using Adaptogens?

Most people would usually tolerate adaptogens well, but like other medicinal products, adaptogens have their side effects [10]:

Some common side effects of adaptogens include:

• Allergic reactions
• Headache
• Abdominal pain
• Dry mouth
• Insomnia
• Constipation
• Nausea
• Diarrhea
• Dizziness
• Excessive salivation

If Not Adaptogens, How Else Can You Manage Stress?

Sarah Glinski emphasizes that more evidence-based approaches are often more effective than supplements alone:

• Eat regular meals: Skipping meals can lead to blood sugar crashes that affect mood and mental performance. Aim to eat every five hours or less, including protein and high-fiber carbohydrates.
• Add movement to your day: Even short periods of activity, such as a 10-minute walk, can improve mood and provide mental relief.
• Build a strong support network: Having trusted people — whether friends or licensed professionals — can significantly improve stress management.
• Prioritize sleep: Limiting screen time before bed, maintaining a cool and dark sleep environment, and keeping consistent sleep schedules support recovery.

If your stress response sometimes feels sudden and overwhelming rather than gradual — racing heart, chest tightness, difficulty breathing — it may be worth understanding the difference between everyday anxiety and a panic attack.

While these strategies may not be as trendy as adaptogens, they are often more effective for managing stress and burnout.

Wrapping It Up — Adaptogens for Stress Made Simple

Adaptogens are not permanent solutions or quick fixes for stress. At best, they are supplemental tools that may support a broader healthy lifestyle.

To use adaptogens safely, consult a healthcare provider for individualized guidance.

REFERENCES

Disclaimer: This article, “Adaptogens for Stress: Benefits, Safety, and What Research Shows,” is for informational purposes only and does not substitute for professional medical advice. Always consult a qualified healthcare provider before beginning any new supplement, especially if you are pregnant, breastfeeding, taking medication, or managing chronic health conditions.