What Are Adaptogens and Should You Be Taking Them?
From work responsibilities to social and family obligations, stress can become a daily part of life — but adaptogens may be able to offer some natural support.
Adaptogens aren’t magic, and they won’t make your stress disappear overnight. However, they can help your body respond to stress a little better and recover a little faster. They’re all about balance.
Let’s dive in and break it all down so you can decide if adaptogens are the missing piece in your wellness journey.
What Are Adaptogens?
Adaptogens are like nature’s way of giving your body a little extra support when life gets hectic. These are herbs and plant-based substances that help your body adapt to stressors — whether they’re physical, emotional, or environmental. They work by supporting balance in your body’s systems, particularly your nervous system and the hypothalamic-pituitary-adrenal (HPA) axis, which plays a major role in your stress response.
The idea isn’t about getting rid of stress altogether (if only it were that easy). Instead, adaptogens help your body respond to stress in a way that feels more manageable. They encourage homeostasis — your body’s natural state of balance — and may support wellness by helping you handle the effects of stress.
What Are Some Examples of Adaptogens?
We’ve talked about how adaptogens can help your body handle stress and bring things back to balance, but what are the actual adaptogens you should know about? And what do they really do for your body? Here are some of the most popular adaptogenic herbs and how they support your wellness goals.
Ashwagandha (Withania Somnifera)
Ashwagandha is the superstar of adaptogens. Known for its long history in traditional Ayurvedic medicine, it’s often used to support a healthy stress response and promote relaxation. Research suggests that ashwagandha may also play a role in maintaining cortisol levels, which helps your body feel more balanced during periods of chronic stress.
Schisandra Chinensis
Schisandra isn’t just hard to pronounce; it's hard at work supporting your body’s ability to handle stress. This berry is sour, sweet, salty, bitter, and pungent — and it’s just as complex in its benefits. It supports liver function and promotes increased energy and mental clarity, making it a full-spectrum boost.
Rhodiola Rosea
If you’re looking for something to support energy and focus, rhodiola rosea has your back. This adaptogen has been used for centuries in traditional European medicine and is prized for its potential to maintain energy levels, enhance focus, and support physical stamina. It’s a favorite among people managing busy lifestyles or needing a little extra support for mental clarity.
Asian Ginseng (Panax Ginseng)
Another heavy-hitter in the adaptogen world, Asian ginseng (or panax ginseng) is known for its ability to support overall well-being and energy levels. It’s thought to encourage homeostasis in your body and help you manage the physical effects of stress, like restlessness.
Plus, it’s often used in traditional Chinese medicine for supporting immune system health and cognitive function.
Panax Quinquefolius (American Ginseng)
Looking for a natural way to support energy and focus? American ginseng is your herb. Native to North America, it’s a popular adaptogen for supporting mental clarity and physical stamina. Unlike its Asian cousin, it’s known for its gentler touch, making it great for easing into your wellness routine without feeling overstimulated.
Turmeric
Turmeric might already be a staple in your spice rack, but its benefits go beyond adding flavor to your meals. Known for its soothing properties and role in supporting healthy liver function, turmeric can be a great addition to your wellness routine. It’s also a go-to for promoting balance in your body’s natural processes.
Cordyceps
For those who need a boost, not just in their day but also in their workout routine, cordyceps is a game-changer. Originating from the high mountain regions of China, these fungi are celebrated for their ability to support energy production and stamina. They're especially popular among athletes and active individuals for their role in enhancing oxygen utilization during exercise.
Holy Basil (Tulsi)
Holy basil is a stress-relieving herb often found in backyards and windowsills across South Asia. Known as Tulsi, it’s revered for its calming effects and its knack for smoothing out those rough days. Think of it as having a deep breath in plant form, ideal for winding down after a long day or during those hectic moments.
Reishi (Ganoderma Lucidum)
Often referred to as the "mushroom of immortality," reishi is all about maintaining calm and supporting the immune system. This adaptogen is cherished for its ability to help manage stress and foster a sense of calm. It's also recognized for its rich antioxidant content, supporting overall health and longevity.
Astragalus
Need a little extra pep in your step to power through your day? Meet astragalus. Known for its stamina-boosting powers in traditional Chinese medicine, it's perfect for those days when you need to keep your energy consistent and your immune system up to par. Just think of it as your daily dose of get-up-and-go.
Milk Thistle
Milk thistle is all about liver support and promoting detoxification. Known for its active compound silymarin, this adaptogen helps your liver filter out unwanted elements and stay in tip-top shape. It’s a classic choice for anyone looking to add a little extra care to their routine.
Eleuthero (Siberian Ginseng)
Eleuthero, often called Siberian ginseng, is an adaptogen that’s all about supporting stamina and focus. It’s been a go-to in traditional Eastern practices for long days when you need steady energy without the jitters.
Whether you're powering through work deadlines or squeezing in a workout, eleuthero helps keep you on track by supporting endurance and mental clarity.
So, Can Anyone Take Adaptogens?
Generally, adaptogens are a great choice for anyone looking to handle daily stress better or boost their overall well-being. They’re particularly handy when you’re feeling the weight of a packed schedule or just need a little extra help feeling balanced.
That said, if you're pregnant, nursing, or dealing with a specific health condition, it's super important to approach adaptogens with caution. These powerful plants can interact with medications and affect different bodies in unique ways. In other words, there could be side effects.
Always make consulting your healthcare provider a priority before starting any new supplement, adaptogens included. They can give you the green light or help steer you towards what’s safest for your specific health needs. Making sure it's a good match for you is key to getting the benefits without any unwanted surprises.
How Can You Incorporate Adaptogens Into Your Routine?
Ready to make adaptogens part of your wellness routine? They’re easier to include than you might think. Whether you’re sipping, mixing, or even cooking with them, there are plenty of ways to make adaptogens work for you.
Here are a few simple ideas to get started.
Drink Adaptogen Teas for a Calming Ritual
Adaptogen teas are a cozy and effective way to enjoy their benefits. They can help you carve out a moment of calm in your day while delivering support for your stress response. Plus, making a cup of tea feels like self-care in itself.
Adaptogen teas can be a great way to wind down in the evening or start your morning with intention. And if hot drinks aren’t your thing, try brewing a batch, chilling it, and sipping it iced.
Make a Wellness Shot
Wellness shots are the ultimate low-effort, high-reward way to work adaptogens into your day. They’re quick, convenient, and can be tailored to fit your needs. Take one in the morning to start strong, in the afternoon to fight the midday slump, or before a workout for an extra boost.
Don’t feel like experimenting in the kitchen? Check out our Daily Doses. They’re pre-made, packed with adaptogens like ashwagandha, turmeric, and milk thistle, and designed to support your wellness goals. Tackling stress, staying balanced, or needing extra energy? Our doses are ready when you are — no prep, no hassle, just grab, sip, and go.
Add Powders or Tinctures to Mealtime
Adaptogen powders and tinctures are perfect for sneaking wellness into your favorite meals or drinks. They’re versatile, easy to use, and don’t require much prep.
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Smoothies: Toss a teaspoon of ashwagandha powder or a few drops of reishi tincture into your morning smoothie. Combine it with ingredients like frozen berries, spinach, almond milk, and a scoop of protein powder for a nutrient-packed boost.
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Soups: Stir adaptogen powders like astragalus or eleuthero into broths or creamy soups during cooking. Their earthy flavors pair perfectly with savory dishes.
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Lattes: Whip up an adaptogen latte by adding powder or tincture to steamed milk (or a plant-based alternative) with a pinch of cinnamon or cocoa powder.
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Oatmeal: Sprinkle adaptogen powders like rhodiola or schisandra into your oatmeal, along with your favorite toppings like fresh fruit or nuts.
The key is to start small and experiment with what works best for your taste and routine. Adaptogens might take a little getting used to, but with some creativity, they’ll easily fit into your day.
The Bottom Line
You’ve got the scoop on adaptogens — what they are, how they work, and why they’ve been a staple in wellness practices for centuries. If you’re looking for stress relief, better balance, or a little extra help managing stress-related challenges, adaptogens can be a great addition to your wellness journey. Whether it’s teas, powders, or tinctures, there are so many ways to make adaptogens a natural part of your routine.
Looking for an easy place to start? Our Daily Doses are packed with adaptogens like ashwagandha, turmeric, and milk thistle, thoughtfully crafted to fit seamlessly into your lifestyle. Ready to feel more balanced, energized, and supported? Let’s make it happen — one Dose at a time.
Sources:
What are adaptogens and should you be taking them? | UCLA Health
Homeostasis | Definition, Function, Examples, & Facts | Britannica