What Are Adaptogens And Why Should You Take Them?

5,803 Views

Melissa Rifkin, MS, RDN, CDN Posted on May 14, 2025

The term "adaptogens" has gained popularity in wellness circles as more of us join the quest for better health and well-being. But what are adaptogens, what health benefits do they offer, and should you consider incorporating them into your wellness routine?

Adaptogens are a unique class of herbs, mushrooms, and other substances that may help your body handle stress and support your mental and physical health. Read on to learn how adaptogens work in the body, potential benefits of the most common adaptogens, how to take them, and possible side effects to consider before adding them to your routine.

What Are Adaptogens?

Adaptogens are natural or synthetic substances that help the body adapt to stress and maintain balance and homeostasis. They work by regulating your adrenal system, which controls hormonal responses to stress. These substances have been used for centuries in traditional medicine, including Ayurveda and Traditional Chinese Medicine, to enhance resilience, boost energy, and improve overall well-being.

In 1998, the Food and Drug Administration (FDA) defined an adaptogen as a new type of metabolic regulator proven to assist with environmental adaptation and prevent external harms.¹ Each adaptogen possesses its own unique benefits, some of which include reducing the effects of stress, supporting immunity, and reducing inflammation.

Natural Adaptogens

Natural adaptogens are derived from plants, fungi, and herbs. They are rich in bioactive compounds that help the body respond to stress in a healthy way. Natural adaptogens are widely used in teas, tinctures, powders, and supplements. Holy basil, ginseng, and rhodiola are common examples of natural adaptogens.

Synthetic Adaptogens

Synthetic adaptogens are lab-created compounds designed to mimic the effects of natural adaptogens. While less common, these are gaining traction for their consistency and ability to target specific stress-related issues. Bromantane and bemethyl are examples of synthetic adaptogens.

While adaptogens may offer an array of health benefits, always consult with your medical team before including any adaptogen—natural or synthetic—in your routine.

9 Commonly-Used Adaptogens

Many herbs, roots, and mushrooms are commonly used as adaptogens, each with its own effects on the body. While not an exhaustive list of available adaptogens, those listed below are among the most popular varieties.

Adaptogen	Possible benefits	Potential outcomes to consider
Holy Basil	Known as Tulsi in Ayurveda, holy basil is revered for its ability to reduce stress and support immunity.²	Mild nausea is a reported side effect.
Ginseng	Ginseng is famed for its immune-boosting properties and ability to enhance memory and calmness.³	Possible interaction with blood thinners.⁴
Astragalus	A staple in Traditional Chinese Medicine, astragalus supports the immune system and combats fatigue.⁵	Possible interaction with drugs that suppress the immune system.⁶
Rhodiola	Rhodiola is a favorite for reducing mental and physical fatigue.⁷	In one study, some participants complained of headache, insomnia, and hypersalivation.⁷
Cordyceps	Cordyceps mushrooms are known for boosting energy and endurance levels and supporting respiratory health.⁸	Side effects may include dry mouth, nausea, abdominal distension, throat discomfort, headache, diarrhea, and allergic reactions.⁹ Those with lupus, multiple sclerosis, and rheumatoid arthritis should avoid using Cordyceps.
Ashwagandha	An Ayurvedic powerhouse, ashwagandha is renowned for possible neuroprotective and anti-inflammatory properties.¹⁰	Drowsiness, stomach upset, diarrhea, and vomiting are reported side effects.¹¹
Reishi Mushrooms	Reishi mushrooms are often called the “mushroom of immortality” for their role in supporting stress reduction and healthy sleep habits.¹²	Reported side effects include nausea and insomnia.¹³
Eleuthero	Eleuthero is celebrated for its ability to reduce fatigue and improve mental performance.¹⁴	The most commonly reported side effects include stomach upset and possible interactions with blood sugar and clotting medications.¹⁵
Maca Root	Maca root is known for improving mood and memory impairment.¹⁶	Bloating, indigestion, and gas are reported side effects.

How To Take Adaptogens

Adaptogens are versatile and can be consumed in various forms:

Teas: Brewed from adaptogenic herbs for a calming ritual
Capsules/Tablets: Convenient for standardized dosing
Powders: Easily mixed into smoothies, coffees, or meals
Tinctures: Highly concentrated and taken directly or diluted in water

As with any new supplement, consult your doctor or registered dietitian before taking adaptogens to determine the appropriate dosage and combination for your needs.

Potential Side Effects Of Adaptogens

While generally considered safe, adaptogens may cause side effects in some individuals. These can include:

Digestive upset
Allergic reactions
Interactions with certain medications
Hormonal imbalances when taken in excess

Always start with a low dose, monitor your body’s response, and note any side effects you may experience.

Adaptogens can be taken in several different forms. Before introducing any new adaptogen into your routine, it is important to discuss supplementation with your medical team. While supplements—including plant-based varieties—possess many health benefits, they may interact with medicine and other supplements you are taking and may not be a good fit for everyone.

Taking Adaptogens For Your Mental Health

Adaptogens are increasingly used to support mental health. By regulating cortisol levels, they help reduce symptoms of anxiety, depression, and brain fog. For example, Rhodiola helps combat fatigue and improve focus, ashwagandha may reduce anxiety and enhance relaxation, and reishi mushrooms may improve sleep quality, which is crucial for mental well-being.

Incorporating adaptogens into your routine can be a powerful way to build resilience against stress and support your mental health goals. Additionally, the benefits from adaptogenic supplements may be powerful enough to offset the need for medications with more significant side effects.

Adaptogens offer a natural way to enhance your body’s response to stress and improve overall health. By understanding their benefits and proper use, you can unlock their potential and take a step closer to a more balanced life.

References: