In This ArticleView AllIn This ArticleWhat Are Adaptogens?Types of AdaptogensHealth BenefitsAre They Safe?FAQs
In This ArticleView All
View All
In This Article
What Are Adaptogens?
Types of Adaptogens
Health Benefits
Are They Safe?
FAQs
Close
Photo:Abbey Littlejohn
Abbey Littlejohn
Adaptogen teas, powders and tinctures are booming right now. But what are adaptogens? And are they really worth the hype?
Adaptogens are natural plant-based substances that have been used for centuries in herbal medicine to help manage physical and emotional stress. If you’re wondering if they can improve your health and well-being, read on to learn about the different types of adaptogens, how they work and their potential health benefits.
What Happens to Your Body When You Take Mushroom Supplements
Adaptogens are available in various forms, making them easy to incorporate into your daily routine. They can be found in powders, capsules, tinctures and teas, or can even be added to smoothies and snacks.
Ashwagandha
Known for its potential ability to reduce stress and anxiety,ashwagandhais often used for its calming properties and to regulate cortisol levels.
Rhodiola
Rhodiola may increase energy levels, improve endurance and combat fatigue, making it a favorite choice among athletes and those with busy lifestyles.
Schisandra
Studied for supporting liver function and boosting energy, schisandra may also enhance mental clarity and help with physical recovery.
Cordyceps
This adaptogenic mushroom is believed to increase oxygen uptake and improve physical performance, especially in high-stress or high-intensity environments.
Tulsi
Health Benefits of Adaptogens
May Help Regulate Stress
Could Improve Energy and Reduce Fatigue
May Support Mental Clarity and Focus
The #1 Food to Help You Focus, According to Dietitians
Might Support Immune Function
Cordyceps, in particular, has been shown to improve immune cell activity, which may help your body fight off infection.And schisandra can act like an antioxidant to neutralize cell-damaging free radicals that may compromise immunity.
May Lower Blood Pressure
However, individual responses vary, and some adaptogens may raise blood pressure. Plus, others like ashwagandha may interact with blood pressure-lowering medication.That’s why it’s important to read labels and consult a health care professional before using these (or any) supplements, especially if you have a heart condition.
Are Adaptogens Safe for Everyone to Eat?
While adaptogens are generally considered safe, they may not be suitable for everyone. Individuals with high blood pressure or thyroid disease should be especially cautious, as some adaptogens can interact with medications used to treat these conditions.
The National Institutes of Health recommends avoiding certain adaptogens, like ashwagandha, if you’re pregnant or breastfeeding.Like any supplement, adaptogens are not regulated the same way that prescription medications are. So, it’s important to speak with your doctor to ensure they are right for your specific health needs.
7 Things You Should Look for When Buying a Supplement, According to Dietitians
The Bottom Line
Adaptogens aren’t a cure-all. But these powerful herbs and mushrooms may offer a natural way to manage stress and improve energy, mental clarity and physical performance. Just keep in mind that they can’t replace a healthy diet and lifestyle. And they won’t magically erase stress, so they’re best used to complement otherscience-based stress-management techniques. While adaptogens are safe for many people, they can interact with some medications and are not suitable for anyone who is pregnant or breastfeeding.
As with any supplement, be sure to consult your health care provider before incorporating adaptogens into your routine, especially if you have underlying health conditions.
Frequently Asked Questions
While adaptogens are generally safe, they may cause side effects such as nausea, fatigue and digestive discomfort. They may also interact with some medications, especially those used to treat high blood pressure and thyroid disease. Additionally, they may not be safe if you’re pregnant or breastfeeding.
The effects of adaptogens are not immediate and may take several weeks to become noticeable. Consistent use over weeks, or even months, is typically required to see significant improvements.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Todorova V, Ivanov K, Delattre C, Nalbantova V, Karcheva-Bahchevanska D, Ivanova S.Plant Adaptogens-History and Future Perspectives.Nutrients. 2021;13(8):2861. doi:10.3390/nu13082861National Institutes of Health. Office of Dietary Supplements.Fact Sheet for Health Professionals - Ashwagandha: Is it helpful for stress, anxiety, or sleep?Tinsley GM, Jagim AR, Potter GDM, Garner D, Galpin AJ.Rhodiola roseaas an adaptogen to enhance exercise performance: a review of the literature.Br J Nutr. 2024;131(3):461-473. doi:10.1017/S0007114523001988Hong BS, Baek S, Kim MR, Park SM, Kim BS, Kim J, Lee KP.Systematic analysis of the pharmacological function of Schisandra as a potential exercise supplement.Phys Act Nutr. 2021 Dec;25(4):38-44. doi: 10.20463/pan.2021.0024.Jędrejko KJ, Lazur J, Muszyńska B.Cordyceps militaris: An Overview of Its Chemical Constituents in Relation to Biological Activity.Foods. 2021;10(11):2634. doi:10.3390/foods10112634Lopresti AL, Smith SJ, Metse AP, Drummond PD.A randomized, double-blind, placebo-controlled trial investigating the effects of anOcimum tenuiflorum(Holy Basil) extract (HolixerTM) on stress, mood, and sleep in adults experiencing stress.Front Nutr. 2022;9:965130. doi:10.3389/fnut.2022.965130Chen Y, Tang M, Yuan S, et al.Rhodiola rosea: A Therapeutic Candidate on Cardiovascular Diseases.Oxid Med Cell Longev. 2022; 2022:1348795. doi:10.1155/2022/1348795National Institutes of Health. National Center for Complementary and Integrative Health.Ashwagandha.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Todorova V, Ivanov K, Delattre C, Nalbantova V, Karcheva-Bahchevanska D, Ivanova S.Plant Adaptogens-History and Future Perspectives.Nutrients. 2021;13(8):2861. doi:10.3390/nu13082861National Institutes of Health. Office of Dietary Supplements.Fact Sheet for Health Professionals - Ashwagandha: Is it helpful for stress, anxiety, or sleep?Tinsley GM, Jagim AR, Potter GDM, Garner D, Galpin AJ.Rhodiola roseaas an adaptogen to enhance exercise performance: a review of the literature.Br J Nutr. 2024;131(3):461-473. doi:10.1017/S0007114523001988Hong BS, Baek S, Kim MR, Park SM, Kim BS, Kim J, Lee KP.Systematic analysis of the pharmacological function of Schisandra as a potential exercise supplement.Phys Act Nutr. 2021 Dec;25(4):38-44. doi: 10.20463/pan.2021.0024.Jędrejko KJ, Lazur J, Muszyńska B.Cordyceps militaris: An Overview of Its Chemical Constituents in Relation to Biological Activity.Foods. 2021;10(11):2634. doi:10.3390/foods10112634Lopresti AL, Smith SJ, Metse AP, Drummond PD.A randomized, double-blind, placebo-controlled trial investigating the effects of anOcimum tenuiflorum(Holy Basil) extract (HolixerTM) on stress, mood, and sleep in adults experiencing stress.Front Nutr. 2022;9:965130. doi:10.3389/fnut.2022.965130Chen Y, Tang M, Yuan S, et al.Rhodiola rosea: A Therapeutic Candidate on Cardiovascular Diseases.Oxid Med Cell Longev. 2022; 2022:1348795. doi:10.1155/2022/1348795National Institutes of Health. National Center for Complementary and Integrative Health.Ashwagandha.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Todorova V, Ivanov K, Delattre C, Nalbantova V, Karcheva-Bahchevanska D, Ivanova S.Plant Adaptogens-History and Future Perspectives.Nutrients. 2021;13(8):2861. doi:10.3390/nu13082861National Institutes of Health. Office of Dietary Supplements.Fact Sheet for Health Professionals - Ashwagandha: Is it helpful for stress, anxiety, or sleep?Tinsley GM, Jagim AR, Potter GDM, Garner D, Galpin AJ.Rhodiola roseaas an adaptogen to enhance exercise performance: a review of the literature.Br J Nutr. 2024;131(3):461-473. doi:10.1017/S0007114523001988Hong BS, Baek S, Kim MR, Park SM, Kim BS, Kim J, Lee KP.Systematic analysis of the pharmacological function of Schisandra as a potential exercise supplement.Phys Act Nutr. 2021 Dec;25(4):38-44. doi: 10.20463/pan.2021.0024.Jędrejko KJ, Lazur J, Muszyńska B.Cordyceps militaris: An Overview of Its Chemical Constituents in Relation to Biological Activity.Foods. 2021;10(11):2634. doi:10.3390/foods10112634Lopresti AL, Smith SJ, Metse AP, Drummond PD.A randomized, double-blind, placebo-controlled trial investigating the effects of anOcimum tenuiflorum(Holy Basil) extract (HolixerTM) on stress, mood, and sleep in adults experiencing stress.Front Nutr. 2022;9:965130. doi:10.3389/fnut.2022.965130Chen Y, Tang M, Yuan S, et al.Rhodiola rosea: A Therapeutic Candidate on Cardiovascular Diseases.Oxid Med Cell Longev. 2022; 2022:1348795. doi:10.1155/2022/1348795National Institutes of Health. National Center for Complementary and Integrative Health.Ashwagandha.
Todorova V, Ivanov K, Delattre C, Nalbantova V, Karcheva-Bahchevanska D, Ivanova S.Plant Adaptogens-History and Future Perspectives.Nutrients. 2021;13(8):2861. doi:10.3390/nu13082861
National Institutes of Health. Office of Dietary Supplements.Fact Sheet for Health Professionals - Ashwagandha: Is it helpful for stress, anxiety, or sleep?
Tinsley GM, Jagim AR, Potter GDM, Garner D, Galpin AJ.Rhodiola roseaas an adaptogen to enhance exercise performance: a review of the literature.Br J Nutr. 2024;131(3):461-473. doi:10.1017/S0007114523001988
Hong BS, Baek S, Kim MR, Park SM, Kim BS, Kim J, Lee KP.Systematic analysis of the pharmacological function of Schisandra as a potential exercise supplement.Phys Act Nutr. 2021 Dec;25(4):38-44. doi: 10.20463/pan.2021.0024.
Jędrejko KJ, Lazur J, Muszyńska B.Cordyceps militaris: An Overview of Its Chemical Constituents in Relation to Biological Activity.Foods. 2021;10(11):2634. doi:10.3390/foods10112634
Lopresti AL, Smith SJ, Metse AP, Drummond PD.A randomized, double-blind, placebo-controlled trial investigating the effects of anOcimum tenuiflorum(Holy Basil) extract (HolixerTM) on stress, mood, and sleep in adults experiencing stress.Front Nutr. 2022;9:965130. doi:10.3389/fnut.2022.965130
Chen Y, Tang M, Yuan S, et al.Rhodiola rosea: A Therapeutic Candidate on Cardiovascular Diseases.Oxid Med Cell Longev. 2022; 2022:1348795. doi:10.1155/2022/1348795
National Institutes of Health. National Center for Complementary and Integrative Health.Ashwagandha.
