Adaptogens: Do They Really Help With Stress?
As more people grow cautious about ultra-processed products and medication overuse, many are turning toward “natural” approaches to health — from food to skincare to supplements. One category that has exploded in popularity is adaptogens. These plant- and mushroom-based substances are marketed as stress fighters, sleep supporters, and energy balancers. And while some of the hype goes too far, modern research does suggest that certain adaptogens may help the body handle stress more effectively.
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But “natural” does not automatically mean harmless. Here’s what adaptogens actually are, what science really says about them, and what to know before trying them.
What Are Adaptogens?
Adaptogens are herbs, roots, mushrooms, and plant substances believed to help the body better cope with stress and return to balance after physical or emotional strain. They’re called adaptogens because they supposedly help the body “adapt” to stress. The concept dates back to Russian research in the 1940s, though many adaptogens have been used for centuries in systems like Ayurveda and Traditional Chinese Medicine.
Today, common adaptogens include ashwagandha, rhodiola rosea, reishi mushroom, holy basil (tulsi), and ginseng. You’ll find them in capsules, teas, powders, tinctures, gummies, coffees, and wellness drinks.
According to Russian scientist Dr. Nikolai Lazarev, who pioneered adaptogen research, a true adaptogen should:
- Be relatively safe at normal doses
- Help the body resist different kinds of stress
- Support the body’s return to balance, or homeostasis
How Adaptogens May Work
That “balance” idea is central to how adaptogens are supposed to work. Rather than targeting just one problem, adaptogens are believed to help the body stay balanced and resilient under different kinds of stress.
“Whether the environmental changes are emotional stress, physical stress, toxins, or a drastic change in our exercise program or work schedule, these herbs exert a balancing effect,” integrative physician JP Saleeby told Nifty50+.
“We are talking homeostasis here,” he added, noting that an adaptogen would work well either in a depleted condition or in a condition of excess — say high or low blood sugar levels. In simple terms, adaptogens are thought to help bring overactive or depleted systems closer to balance, rather than simply speeding the body up or slowing it down. Scientists believe adaptogens mainly work through the body’s stress-response system, particularly the hypothalamic-pituitary-adrenal (HPA) axis, the system that controls the release of cortisol, often called the stress hormone.
Under normal conditions, cortisol rises during stress and then settles back down once the threat passes. But chronic stress can keep the system switched on for too long, contributing to fatigue, anxiety, poor sleep, brain fog, irritability, and immune dysfunction. Adaptogens appear to help “buffer” this stress response. Some studies suggest they may lower excessive cortisol levels, reduce inflammation, protect cells from stress-related damage, and influence calming brain chemicals involved in relaxation and sleep.
Rather than targeting just one symptom, adaptogens are considered “broad-spectrum” stress helpers — meaning they may improve resilience across multiple systems in the body. Primary adaptogens may help support the body’s systems by promoting recovery and improving how the body regulates and uses energy. This may help the body use oxygen, glucose, fats, and proteins more efficiently, leading to a steadier supply of energy.
However, Saleeby noted that while they work in these similar ways, “each adaptogen has its own unique and distinct properties” and has to be paired appropriately with a patient’s need.
Key Adaptogens for Stress and Sleep
There are dozens of substances marketed as adaptogens, but a few have far more research behind them than others.
Ashwagandha
Ashwagandha is an evergreen shrub native to India and one of the best-studied adaptogens for stress. Its active compounds, called withanolides, appear to influence cortisol levels and brain pathways involved in relaxation and mood regulation.
Research suggests ashwagandha may help:
- Reduce stress and anxiety, lower cortisol, and reduce fatigue
- Improve sleep quality and shorten the time it takes to fall asleep
- Support focus and mood
Ashwagandha appears well tolerated for short-term use — about three months or less — but long-term safety remains unclear. Mild side effects can include nausea, stomach upset, diarrhea, and drowsiness. Rare cases of liver injury have also been reported, and it may affect thyroid hormone levels.
Rhodiola
Rhodiola is a flowering plant that grows in cold, mountainous regions like Siberia and Scandinavia.
Unlike ashwagandha, which is more calming, rhodiola tends to have a more energizing effect. Many people use it for stress-related fatigue or burnout rather than sleep itself. The European Medicines Agency formally recognizes rhodiola for temporary symptoms of stress such as fatigue and weakness.
Research suggests rhodiola may help improve mental performance under stress, and support concentration and memory, improve depression, and improve sleep quality.
Because it can feel stimulating, rhodiola is usually taken earlier in the day rather than before bed. Reported side effects are generally mild and may include dizziness, dry mouth, headache, or jitteriness. It may also interact with antidepressants, diabetes medications, and blood pressure drugs.
Reishi Mushroom
Reishi is technically a mushroom, not an herb, but it is often grouped with adaptogens because of its stress-modulating effects.
In Traditional Chinese Medicine, reishi has long been used as a calming tonic. Some studies suggest reishi may help promote relaxation and improve sleep quality. In a study that surveyed cancer patients using reishi, using the adaptogen improved nausea, fatigue, poor appetite, and depression after taking reishi.
Side effects are usually mild but can include digestive upset, dizziness, dry mouth, or skin irritation. Reishi may also affect blood clotting and blood pressure, so caution is advised for people taking anticoagulants or cardiovascular medications.
Caution Is Still Needed
Despite growing interest, experts stress that adaptogens are not magic cures — and the evidence is still developing. Many studies are small, short-term, or involve different formulations and doses, making it difficult to draw firm conclusions.
Safety is another concern. Unlike prescription medications, supplements are not regulated as strictly in the United States. That means product quality, purity, and dosage can vary widely. Older adults need to be especially careful.
As we age, the liver and kidneys process substances more slowly, meaning supplements may stay in the body longer. At the same time, many older adults take multiple medications, increasing the risk of herb-drug interactions. Adaptogens may interact with blood thinners, sedatives and sleep medications, blood pressure drugs, and diabetes medications.
Even mild side effects like sleepiness or dizziness can become more dangerous in older adults because they increase the risk of falls and confusion. Clearly, checking with your doctor before taking anything new is recommended.
Natural Doesn’t Always Mean Risk-Free
Adaptogens may help with stress, fatigue, and sleep, and research on them is growing. But they are still biologically active substances, not harmless wellness trends. The safest approach is to use them thoughtfully and check with a healthcare provider first, especially if you take medications or have chronic health conditions.
