Top 10 popular adaptogens that help the body cope with stress

By Dr. Nathalie Beauchamp, DC

This blog is intended for educational purposes only and should not be used to diagnose or treat any medical condition. Always consult your primary healthcare provider before making changes to your health routine or acting on the information shared here.

Chronic stress has become one of the most pervasive threats to our health, and yet, it’s often dismissed as a normal byproduct of modern life. Between packed schedules, family obligations, and near-constant digital stimulation, our bodies are under persistent pressure they were never designed to handle. Over time, this chronic activation of the stress response contributes to fatigue, disrupted sleep, mood imbalances, brain fog, and hormonal dysregulation—issues that have become increasingly common in daily life.

In response, many people are seeking more effective ways to manage stress and support their overall resilience beyond simply getting more rest or taking time off. One strategy gaining attention is the use of adaptogens: a class of herbs and medicinal fungi traditionally used to help the body better cope with physical, mental, and environmental stressors.

You’ve likely heard the term, but may still be wondering what adaptogens actually are, how they work in the body, and whether they’re relevant to your own health goals. In this blog, we’ll explore the science behind adaptogens, the criteria that define them, and which ones are best supported by current research. If you’re considering adding adaptogens to your health strategy, or simply want a deeper understanding of how they work, keep reading to explore their potential role in building stress resilience and supporting long-term health.

What are adaptogens and how do they work?

Adaptogens are a unique group of botanicals including specific herbs, roots, and medicinal fungi used for centuries in traditional medicine systems like Ayurveda and Traditional Chinese Medicine (TCM). As the name suggests, adaptogens help the body “adapt” to stress (whether physical, mental, or environmental) by modulating the central stress response. The term was coined in 1947 by Soviet scientist Dr. Nikolai Lazarev, who was studying substances that could enhance human performance and resilience. To qualify as a true adaptogen, a substance must meet three specific criteria:

• First, an adaptogen must be non-toxic and safe for long-term use at regular doses. 
• Second, it must produce a non-specific response that increases resistance to a broad spectrum of stressors—whether physical, chemical, or biological. 
• Third, it must have a normalizing effect on bodily processes, meaning it helps bring your system back to homeostasis regardless of whether a particular function is overactive or underactive.

The science behind how adaptogens work centers on the hypothalamic-pituitary-adrenal axis, commonly called the HPA axis. This is your body’s central stress response system, a complex network involving your brain and adrenal glands that regulates everything from cortisol production to immune function, digestion, mood, and energy metabolism. When you encounter stressors, whether it’s a work deadline, poor sleep, intense exercise, or an argument with your partner, your HPA axis activates, triggering a cascade of hormonal responses designed to help you cope.

In our modern world, the problem isn’t occasional stress activation. It’s chronic, unrelenting activation that never allows your system to fully recover. This is where adaptogens shine. Research shows that adaptogens modulate the stress response at multiple levels. They can influence the release of stress hormones, support neurotransmitter balance, protect cells from oxidative damage, and enhance cellular energy production through their effects on mitochondria.⁽¹⁾

What makes adaptogens particularly fascinating is their bidirectional activity. Take cortisol, for example. If your levels are too high due to chronic stress, certain adaptogens can help bring them down. If they’re too low due to adrenal fatigue, the same adaptogen might help support healthier levels. 

At the molecular level, adaptogens work through multiple pathways simultaneously. They activate protective cellular mechanisms like heat shock proteins and sirtuins, influence gene expression related to stress resistance, support healthy inflammation responses, and enhance the body’s own antioxidant systems.⁽²⁾ This multi-targeted approach explains why adaptogens can have such wide-ranging effects on different body systems and why they’re being studied for everything from athletic performance to cognitive function to immune support.

The top 10 most popular adaptogens

The world of adaptogens includes dozens of plants and mushrooms, each with its own unique properties and traditional uses. Here are the most well-researched and widely used adaptogens, along with what the science actually says about them.

1. Ashwagandha (Withania somnifera) 

Ashwagandha holds the title as one of the most studied adaptogens in modern research, with over 200 clinical trials examining its effects. This ancient Ayurvedic herb has been used for over 3,000 years in Indian medicine. Modern research confirms what traditional practitioners knew: ashwagandha excels at reducing stress and anxiety. A 2019 systematic review published in the Journal of Alternative and Complementary Medicine found that ashwagandha significantly reduced cortisol levels and improved stress and anxiety scores across multiple studies.⁽³⁾ It also shows promise for improving sleep quality, supporting thyroid function, enhancing muscle strength and recovery, and boosting testosterone in men.

2. Rhodiola rosea 

Rhodiola rosea grows in the cold, mountainous regions of Europe and Asia, where it has been used for centuries by Scandinavian and Russian cultures to enhance physical endurance and mental resilience. This adaptogen is particularly prized for its energizing, yet balancing qualities. Research suggests rhodiola can reduce mental fatigue, improve cognitive performance under stress, enhance physical endurance, support mood balance, and help with stress-related eating.⁽⁴⁾ Unlike caffeine, rhodiola doesn’t provide a quick jolt of energy followed by a crash. Instead, it seems to work by optimizing cellular energy production and neurotransmitter function, particularly dopamine and serotonin. 

3. Holy Basil (Ocimum sanctum)

Known as tulsi in Ayurvedic medicine, it is revered in India as a sacred plant with profound healing properties. While it’s in the same family as the basil you might put on your pasta, holy basil has very different therapeutic qualities. Research indicates it’s particularly effective for managing stress-related symptoms, supporting healthy blood sugar metabolism, providing antioxidant and anti-inflammatory benefits, supporting respiratory health, and promoting mental clarity. A 2017 review in the Journal Evidence-Based Complementary and Alternative Medicine highlighted holy basil’s potential as an anti-stress agent with effects on both psychological and physiological stress parameters.⁽⁵⁾ The active compounds include eugenol, ursolic acid, and rosmarinic acid. Holy basil is often consumed as a tea or in capsule form.

4. Cordyceps 

This unusual mushroom, which traditionally grows on caterpillar larvae in the high-altitude regions of Tibet and Nepal, has been used in Chinese medicine for centuries. Wild cordyceps is extraordinarily expensive, but cultivated versions like Cordyceps militaris offer similar benefits at a fraction of the cost. Research suggests cordyceps can enhance athletic performance and endurance, support healthy energy levels, promote immune function, support kidney and liver health, and improve oxygen utilization. A study published in the Journal of Dietary Supplements found that cordyceps supplementation improved exercise performance and metabolic markers in healthy older adults.⁽⁶⁾

5. Eleuthero (Eleutherococcus senticosus)

Sometimes called Siberian ginseng, although it’s not a true ginseng, was extensively studied by Soviet researchers for its performance-enhancing properties. It was famously given to Russian athletes and cosmonauts to improve endurance and adaptation to extreme conditions. Current research supports its use for reducing fatigue, enhancing mental performance, supporting immune function during stress, improving cardiovascular health, and increasing stamina. The active compounds, called eleutherosides, appear to work by modulating the HPA axis and supporting cellular energy metabolism.⁽⁷⁾

6. Reishi (Ganoderma lucidum) 

Reishi is known as the “mushroom of immortality” in traditional Chinese medicine, where it has been used for over 2,000 years as a longevity tonic. This woody mushroom is particularly valued for its calming, immune-supporting properties. Research indicates reishi may support immune system function, promote relaxation and sleep quality, provide antioxidant and anti-inflammatory benefits, support cardiovascular health, and help modulate stress responses.⁽⁸⁾ Unlike more stimulating adaptogens, reishi has a distinctly calming quality that makes it popular for evening use. 

7. Schisandra (Schisandra chinensis)

A berry native to northern China and eastern Russia, schisandra is unique among adaptogens for its complex flavor profile that encompasses all five tastes recognized in Chinese medicine. This “five-flavor fruit” has been used for centuries to support liver function and mental performance. Modern research suggests schisandra can support liver health and detoxification processes, enhance mental clarity and focus, improve physical endurance, support skin health, and provide antioxidant protection. The active compounds, called schisandrins, appear to have particularly strong effects on liver enzymes and cognitive function.⁽⁹⁾ 

8. Maca (Lepidium meyenii) 

Maca is a root vegetable that grows in the harsh conditions of the Peruvian Andes at elevations above 13,000 feet. While technically more of a nutritive tonic than a classic adaptogen, maca has adaptogenic properties and is widely used for hormone balance and energy. Research indicates maca may support energy and stamina, promote healthy libido in both men and women, support mood and reduce anxiety, help balance hormones during menopause, and enhance fertility parameters.⁽¹⁰⁾ Different colors of maca (yellow, red, and black) appear to have slightly different effects, with black maca showing particular promise for male fertility and cognitive function. 

9. Asian Ginseng (Panax ginseng) 

Ginseng is perhaps the most famous adaptogen worldwide, with a history of use in TCM spanning thousands of years. True ginseng is known for its powerful energizing and cognitive-enhancing properties. Research supports its use for enhancing mental performance and focus, supporting immune function, improving physical stamina and recovery, supporting healthy blood sugar metabolism, and promoting vitality as we age. The active compounds, called ginsenosides, have been extensively studied for their effects on the central nervous system and metabolic function.⁽¹¹⁾ Quality matters significantly with ginseng, as the concentration of ginsenosides varies widely among products. 

10. Lion’s Mane (Hericium erinaceus) 

This distinctive-looking mushroom is covered in cascading white tendrils that resemble a lion’s mane. While it’s gained popularity as a culinary mushroom, its adaptogenic and nootropic properties have attracted significant scientific interest. Research suggests lion’s mane may support cognitive function and memory, promote nerve growth and brain health, support mood and reduce symptoms of anxiety, provide neuroprotective benefits, and support digestive health.⁽¹²⁾ The mushroom contains unique compounds called hericenones and erinacines that appear to stimulate the production of nerve growth factor, a protein crucial for brain health. 

Are adaptogens right for you?

The honest answer to whether adaptogens are right for you depends on your individual health status, goals, and circumstances. Adaptogens aren’t magic bullets, and they’re not necessary for everyone. Understanding who might benefit most, who should exercise caution, and what realistic expectations look like is essential for making an informed decision. Always check with your primary healthcare provider before adding any new supplement to your health regime.

Adaptogens tend to be most beneficial for people experiencing chronic stress that manifests in physical symptoms like fatigue, difficulty concentrating, poor sleep quality, or feeling overwhelmed. If you’re someone who feels “stressed and tired” rather than acutely anxious or depressed, adaptogens might offer meaningful support. They’re also worth considering if you’re dealing with burnout, recovering from illness or intense physical training, going through major life transitions, or looking for natural support to complement other stress-management practices. 

Adaptogens work best as part of a comprehensive approach to health rather than as standalone solutions. They’re most effective when combined with adequate sleep, stress management techniques, regular physical activity, and nutrient-dense nutrition. Think of them as supportive allies that help optimize your body’s stress response, not as replacements for fundamental lifestyle practices.

Safety and considerations

Adaptogens aren’t appropriate for everyone, and certain situations require extra caution and medical supervision. Pregnant and breastfeeding women should generally avoid most adaptogens due to limited safety data. People with autoimmune conditions should be particularly careful with immune-stimulating adaptogens, as these might theoretically exacerbate autoimmune activity. Those taking medications for blood pressure, blood sugar, thyroid conditions, or psychiatric disorders should consult healthcare providers before using adaptogens, as interactions are possible.

People with hormone-sensitive cancers should avoid adaptogens that affect hormone levels without oncologist approval. Anyone scheduled for surgery should discontinue adaptogens at least two weeks beforehand, as some may affect blood clotting or interact with anesthesia. Children and adolescents should only use adaptogens under professional guidance, as most research has been conducted on adults.

It’s also worth noting that adaptogens work differently than pharmaceutical interventions. You won’t feel an immediate, dramatic effect like you might with a sleep medication or stimulant. Instead, adaptogens typically require consistent use for two to six weeks before you notice meaningful changes. Their effects are often subtle and cumulative—you might realize after a few weeks that you’re handling stress better, sleeping more soundly, or feeling less depleted at the end of the day.

Some people are hyper-responders who notice effects within days, while others are non-responders who experience minimal benefits even after extended use. Genetic variations, gut health, overall stress load, and individual biochemistry all influence how well you respond to adaptogens. This individual variability means that what works brilliantly for your friend might do nothing for you, and vice versa.

How to choose the right adaptogen for your needs

Selecting the right adaptogen begins with honestly assessing your primary concerns and goals. Different adaptogens have different strengths, and matching them to your specific needs increases the likelihood of experiencing meaningful benefits.

Once you’ve identified adaptogens that match your primary goals, consider practical factors like timing and form. Some adaptogens are better suited for morning use due to their energizing properties, including rhodiola, cordyceps, eleuthero, Asian ginseng, and maca. Others work better in the evening because of their calming effects, particularly reishi and sometimes ashwagandha. Holy basil and schisandra are generally neutral and can be taken at any time.

Starting with a single adaptogen rather than a combination formula is generally wise, especially if you’re new to these herbs. This approach allows you to assess how you respond to each one individually and identify any sensitivities or side effects. If you don’t notice benefits after four to six weeks of consistent use at therapeutic doses, that particular adaptogen may not be a good match for your biochemistry.

Begin with lower doses and increase gradually to the recommended therapeutic range. This “start low, go slow” approach minimizes the risk of side effects and helps you find your optimal dose. Some people need only small amounts to experience benefits, while others require doses at the higher end of the research range.

Pay attention to quality markers when selecting products. Look for brands that provide third-party testing results, use organic or wild-crafted sources when possible, standardize their extracts to specific active compounds, and provide transparent information about sourcing and manufacturing. Organizations like ConsumerLab, NSF International, and USP provide independent testing and certification that can help you identify high-quality products.

Consider cycling your adaptogens if you’re using them long-term. Some practitioners recommend taking weekends off or using adaptogens for six to eight weeks followed by a one to two-week break. This cycling approach may help prevent your body from adapting to the point where effects diminish, though research on optimal cycling protocols is limited.

Finally, maintain realistic expectations and give adaptogens adequate time to work. Most people notice subtle improvements within two to three weeks, with more pronounced benefits developing over four to eight weeks of consistent use. Keep a simple journal tracking your energy levels, stress perception, sleep quality, and other relevant symptoms to help you objectively assess whether a particular adaptogen is working for you.

Remember that while adaptogens can be powerful allies in managing stress and supporting resilience, they work best as one component of a holistic approach to health. No adaptogen can compensate for chronic sleep deprivation, poor nutrition, lack of movement, or unaddressed psychological stress. The most profound benefits come when you combine high-quality adaptogens with fundamental lifestyle practices that support your body’s innate healing and balancing capabilities.

Disclaimer: The following content is for general informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. The information presented should not be construed as medical advice and is not intended to diagnose, treat, cure, or prevent any disease or health condition. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or treatment. If you think you may have a medical emergency, call your doctor or emergency services immediately.

Yours in health,
Dr. Nathalie

Dr. Nathalie Beauchamp, B.Sc., D.C., IFMCP is the author of the book—Hack Your Health Habits: Simple, Action-Driven, Natural Solutions For People On The Go, and the creator of several online health education programs. Dr. Nathalie’s mission is to educate, lead and empower people to take control of their health. She recently launched a new book https://smartcuts.life/
For health strategies and biohacking tips sign up for her newsletter at www.drnathaliebeauchamp.com

Photo credit: © Aflo Images via Canva.com

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