You may have seen and heard about the so-called immune and stress-reducing benefits of adaptogens. Their popularity and availability seem to be growing touting benefits such as energy-boosting, immune support and even cancer fighting. But what are they? What does the science say? I’ll tell you about the benefits, science and any risks of adaptogens along with taking a closer look at some of the most popular varieties.

Adaptogens are a class of herbs that are intended to boost your resistance to and tolerance of stress -emotional and physical, in a natural way. They are most often found in herbal supplements. As the name suggests, they ‘adapt’ to meet your needs. In layman’s terms, think of a thermostat. These herbs boost your energy when you are exhausted and help you relax when you're feeling a bit edgy. Some research touts benefits that these plants can even help with inability to focus, trouble sleeping, high blood pressure, and headaches.  

Adaptogens are rooted in traditional ayurvedic and Chinese medicine. To date, various studies and practical applications have shown that adaptogens are a form of an elite herbal medicine, playing a crucial role in human health. Aiding the human body to resist various stress factors. Specifically, clinical trials have found several herbal preparations with adaptogens to reduce stress-induced endocrine and immune impairments, while also boosting attention, endurance, and fatigue.

Popular Adaptogens you will see on store shelves

Ashwagandha: One of the best known adaptogens, ashwagandha is known for having both immune-modulating and anti-inflammatory benefits. Ashwagandha finds its way into several supplements for its known benefit of stress reduction and sleep, as well as one part of several other herbals or adaptogen blends for adrenal gland support and optimal Hypothalamus-Pituitary-Adrenal (HPA) function.(1)

Rhodiola: An adaptogen known for stress relief and focus. Rhodiola has also been found to offer cardioprotective benefits. Its proposed ability to moderate stress-induced damage and dysfunction in cardiovascular tissue may make Rhodiola rosea the adaptogen of choice among patients at higher risk for cardiovascular disease. Coining this adaptogen as a “go-to” when one is struggling with stress from acute or chronic overwork, which may manifest as decline in work performance, sleep disturbances, poor appetite, irritability, hypertension, headaches, and fatigue.(2)

Eleutherococcus: Also known as Siberian ginseng, is ideal for reinvigorating your chi. In other words, giving you a sense of refresh. Research  has also shown Siberian ginseng to exhibit antioxidant properties providing protection against oxidative stress.(3)

Cordyceps: A medicinal mushroom believed to support your liver, kidneys, and heart. It has also been touted in history as promoting longevity, improving erectile dysfunction, and, for the ladies, working as an aphrodisiac. Cordyceps have been widely explored in science for its antioxidant activities, but still more research is needed to better understand its true pharmacological potential.(4)

Schisandra: Lastly, a lesser-known adaptogen, Chinese red berry. Flavor wise, this ‘superberry’ encompasses all five major taste elements, giving it the role of promoting balance. In addition to its harmonizing quality, it has been found to also possess immune-boosting and stress-fighting elements.

Ok, I’m sold. Now, how do I take them?

To benefit from an adaptogen, you need to take it every day for at least a few weeks. If stress if your issue, some recommend ensuring you take it in the morning with breakfast as this is when your cortisol is likely at a high point. Taking any adrenal support in the morning hours helps your body utilize it’s natural ‘wake’ cycle. The exception here is if you are taking an adaptogen to help with sleep. Often, this is where you would benefit by taking one in the morning and one in the evening, before bed.

What precautions do I take when taking Adaptogens?

Always, always consult with a medical professional before adding an adaptogen to your wellness routine. These substances could interact with your current prescriptions or may be inappropriate given your current health status or routine.

Bottom line

The research that is out there, does not tout Adaptogens as a ‘cure-all’ but potentially an add-on to an already healthy vitamin and supplement routine for those hoping to manage stress and other ailments in a more natural fashion. The clinical application of plant-originated adaptogens and their use in healthcare products remains in the preliminary stages. They are not a substitute for tried- and-true stress-management techniques and medical care. You must remember, like any supplement in the U.S., they are less regulated than prescription medications. This means it is important to do your research on your adaptogen of choice and the company that is producing it as well as talk to your health care practitioner who can help guide you to the best option. Lastly, give it some time and take it consistently. A dash here and there is not going to make much a difference. Stick to it and your adaptogen of choice should yield the benefits you want.