Adaptogens: Nature’s Stress Busters

Managing stress has become a skill we’re all trying to master in a fast-spinning world. Enter adaptogens—the botanical superheroes of the wellbeing world.

Adaptogens are certain plants, herbs, roots, and mushrooms that tackle the body’s stress levels. “Adaptogens are intelligent plant forms,” according to Melissa Petitto, a chef and registered dietitian based in California. They “help mitigate the harmful effects of stress on our bodies,” says Nadia Mahmud, a registered dietitian nutritionist at Roundglass Living. “These natural ingredients support our adrenal glands to manage fatigue, stress, and anxiety; stabilize energy; calm the mind; and boost the immune system.”

Wellbeing enthusiasts, seeking the next super-nutraceutical, have embraced adaptogens as supplements due to their promise of vitality and overall wellbeing. For a positive formula of health, Rupy Aujla, a general practitioner based in London and a culinary nutritionist, suggests “the use of rejuvenating plants—rasayanas—in both culinary and medicinal contexts to support everything from pain management, brain function, and enhanced virility.”

History of Adaptogens

What do Chinese emperors, Indian kings, conquering Vikings, and Russian Olympians have in common? History tells us that they all benefited from consuming different kinds of adaptogens for greater vigor, better energy levels, and overall health.

For centuries, going back to 3000 BC, Eastern wholistic healing systems, like traditional Chinese medicine and Ayurveda, used adaptogens for medicinal and therapeutic purposes. Reishi, a mushroom believed to possess qualities that offered immortality, was specially reserved for consumption by Chinese royalty.

Other early mentions of adaptogens include the Charaka Samhita, a definitive Ayurvedic text that lists more than 350 herbs and plants for healing and general wellbeing. In her book Adaptogens, Petitto explains, “Rasayana herbs in Ayurveda were shown to increase energy, while also promoting youthfulness and increasing resistance to disease.”

The word adaptogen entered the Western lexicon in the 1940s during the Cold War. Coined by Nikolai Lazarev, a Soviet scientist, the word referred to tonics that he developed to boost vitality, enhance performance, and improve soldiers’ moods during wartime. Further experiments by the Soviets led to the use of adaptogens (like rhodiola) by their Olympian sportsmen and cosmonauts.

Today, as the West seeks answers from traditional systems of wholistic medicine, adaptogens have become stars of the wellbeing world. Ashwagandha (from Ayurveda), ginseng and reishi (from Chinese medicine), rhodiola (from the Vikings), and chaga (from Siberia) all have a prominent place in wellbeing stores, in the company of other adaptogens like bacopa, cordyceps, and licorice.

The Way Adaptogens Work

The body’s stress response revolves around the hypothalamic-pituitary-adrenal axis, which signals the release of cortisol, the stress hormone, to help you deal with fight-or-flight situations. Though cortisol is vital for overall health, chronic stress leads to an excess of the hormone, which can leave you feeling frazzled and fatigued. Adaptogens help regulate the release of cortisol and bring your body back to balance or a state of homeostasis.

Some adaptogens (such as American ginseng) support neurotransmitters like serotonin and dopamine and may give you a natural mood boost. Other adaptogens (like rhodiola) may help with exhaustion or depression. Ashwagandha may boost immunity and reduce inflammation.

Here are some heavy-hitting adaptogens to add to your stress-busting tool kit.

Ashwagandha. Known as “the king of adaptogens,” ashwagandha is a calming herb that reduces cortisol levels, enhances sleep, and improves focus.

• Recommended for: Chronic stress, anxiety, and fatigue

• How to use it: Add to smoothies or teas, or take as a supplement.

Rhodiola. This Arctic root boosts energy, reduces fatigue, and improves mental clarity. It’s ideal for those “brain fog” days.

• Recommended for: Stress from work or study overload

• How to use it: Take as a tincture or supplement.

Holy basil (tulsi). Revered in Ayurveda, holy basil promotes relaxation and supports immunity.

• Recommended for: Daily stress and boosting resilience

• How to use it: Sip on tulsi tea, or infuse water with fragrant fresh leaves of holy basil.

Cordyceps. This adaptogenic fungus increases energy and stamina and reduces oxidative stress.

• Recommended for: Physical stress from exercise or chronic fatigue

• How to use it: Stir powdered cordyceps into coffee or smoothies.

Ginseng. An energizing adaptogen, ginseng enhances focus and endurance and reduces fatigue.

• Recommended for: Burnout and mental exhaustion

• How to use it: Sip in a tea, or take as a tincture or supplement.

Schisandra. This berry enhances mental performance, reduces stress, and protects against oxidative damage.

• Recommended for: Feeling overwhelmed when multitasking

• How to use it: Add to herbal teas or tonics.

Efficacy and Safety

Can adaptogens wipe out all your stress-related problems? While they are powerful, adaptogens are not a permanent solution. They’re best used as part of a wholistic stress management plan that includes good sleep, balanced nutrition, regular exercise, and mindfulness practices. “These plants are incredible, but they are only a part of a solution,” Petitto says. “The truth is, adaptogens are only a part of an approach to a healthier lifestyle.”

For most people, adaptogens are safe and well tolerated. However, if you’re pregnant, nursing, or taking medication for conditions like diabetes or blood pressure, consult a healthcare professional first, as some adaptogens may interact with certain drugs or cause other side effects, says Mahmud.

Adaptogens are not magic pills. They are one of the many wonderful plant tools in your wellbeing kit.