From Ashwagandha to Rhodiola: The Beginner's Guide to Adaptogens

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You’ve probably heard the term "adaptogens.” It’s a hot topic on health blogs and podcasts, and it’s increasingly showing up on the labels of pills, powders, and teas.

The idea is that these roots, herbs, and other plant parts can regulate hormones to promote calm and relaxation.

For athletes, they boost performance; for creatives, they provide mental clarity; and for busy parents, they tamp down stress.

If you’re considering adaptogens, keep reading. We’ll give you the lay of the land and help you find one that’s right for you.

The science of adaptogens: Are they legit?

Adaptogens seem to help a lot of people, but the science isn’t as far along as you may hope.

For starters, funding for plant research is hard to come by. Few organizations are willing to put money behind compounds they can’t patent.

Plus, there’s the challenge of potency. The active compounds in plants can vary significantly from one harvest to the next. That complicates the research.

That said, there’s reason for optimism. Adaptogens are more than a passing fad. They have a long history of medicinal use.

The term “adaptogens” is only about 80 years old, ^[1] but the plants themselves have been used in China and India for thousands of years. Plus:

Adaptogens are non-toxic in standard dosages.
Anecdotally, they’ve shown good results for people who want to feel healthier.
While adaptogen research isn’t conclusive, it’s starting to emerge.

Should you try adaptogens? That’s up to you. If you do, just be sure to keep expectations in check.

For the 12 adaptogens listed below, the research is weak unless otherwise noted.

If you have a serious health issue, you should speak to a doctor. But for issues like stress, anxiety, and focus, adaptogens may be worth your time.

If you’re not sure how to choose a reliable supplement, check out this e-book.

Adaptogens you should know

Here are the 12 adaptogens you may have heard of. They're widely available, so you should be able to find them anywhere supplements are sold.

Ashwagandha
Withania somnifera

Best for: High-achievers looking for a natural way to de-stress

Word of caution: May interact with thyroid or blood sugar medication, as well as immunosuppressants

Also known as Indian Ginseng, ashwagandha has been dubbed the “king” of ayurvedic herbs. ^[2]It’s also the one with the most clinical data to support its ability to reduce stress and anxiety. You can even see this at the level of hormones. Researchers have shown that ashwagandha reduces the stress hormone cortisol.^[3]

Ashwagandha’s impact on sleep time and quality is promising, but it’s not quite strong enough for a serious recommendation. ^[4]

And although some people use it for immune health, women’s health, and men’s health, the data doesn’t back that up just yet.

Learn more: Ashwagandha's Effects on Muscle Growth

Rhodiola
Rhodiola rosea

Best for: Athletes aiming to boost their endurance and mental clarity

Word of caution: Potential for overstimulation if taken in high doses

Rhodiola is an arctic root. For centuries, people in Russia and Scandinavia have used it to reduce stress, improve energy, and increase mental performance. ^[5] It may also have anti-inflammatory and anti-depressant effects. ^[6]

If you lift weights, rhodiola may do some good. Small studies have suggested it may increase strength and power while decreasing perceived exertion. ^[7]

Similarly, it offers potential benefits for endurance athletes. Some research suggests that rhodiola improves speed and reduces fatigue. ^[8]

Notably, these results are not conclusive. More research on humans is needed to measure the effects and determine the best dosage.

Learn more: Rhodiola Rosea: Exploring Health Claims Behind a Popular Supplement

Ginseng
Panax ginseng

Best for: Busy professionals and students who want a cognitive and energy lift

Word of caution: Can cause insomnia and interact with blood-thinning medications; not recommended to be used for longer than 6 months

When people use the term “ginseng,” they’re typically referring to panax ginseng, also known as Asian ginseng.

It’s a staple of traditional Chinese medicine, and it’s been used for many purposes. Most notable are its effects on mood and mental clarity.

In one small study, subjects took panax ginseng or a placebo and then took a battery of tests, such as solving simple math problems.

With ginseng, the subjects experienced less mental fatigue as the tests wore on. They also had more sustained energy for an assessment of their visual-processing ability.^[9]

Holy Basil
Tulsi

Best for: Wellness enthusiasts seeking a calming herb to incorporate into their daily tea ritual

Word of caution: May lower blood sugar levels; use carefully if you have diabetes; appears relatively safe for up to 3 months of use

The distinctive peppery taste is nothing like what you’ve experienced from the basil on your pizza. That’s because holy basil is different. While it’s sometimes used in food, its primary use is medicinal.

In the ayurvedic tradition, holy basil has long been used to manage anxiety, stress, diabetes, and other conditions. And the research is promising. ^[10]

In one study, Australian researchers randomized 100 people to take either holy basil or a placebo. After 8 weeks, those taking holy basil reported feeling less stressed. They also had lower levels of the stress hormone cortisol. ^[11]

In addition, the holy basil users reported getting better sleep. But the researchers didn’t measure that objectively. (And notably, the research was paid for by a supplement company.)

Still—if you’re stressed, a cup of holy basil tea might help.

Maca
Lepidium meyenii

Best for: Those looking to improve their sex hormones

Word of caution: Generally considered safe, but more research is needed

Maca is packed with essential amino acids and minerals like iron and iodine. You may have seen it marketed as a way to naturally improve sex drive and hormone function in both men and women. ^[12]

The research is promising, but limited. It’s still too soon to draw conclusions. But if you’re looking for a libido boost, it probably won’t hurt to try.

gin
Eleuthero
Siberian ginseng

Best for: Outdoor enthusiasts in need of a natural stamina booster

Word of caution: May cause drowsiness or trouble sleeping; may interfere with certain medications

This type of ginseng has been praised for its ability to fight fatigue during hard work. In addition, its advocates claim it can improve immune health and reduce stress.

Don’t expect superhuman strength, but eleuthero may help you push through a workout.

In one small study (it included just 9 men), the supplement was found to improve VO2max and cycling times during an 8-week trial period. ^[13]

Schisandra
Schisandra chinensis

Best for: Those seeking a holistic approach to liver health and mental sharpness

Word of caution: May interact with medications processed by the liver, like omeprazole or plavix; may also cause heartburn, upset stomach, and decreased appetite

Schisandra are tart berries that can be eaten as a food or used as a supplement.

Advocates of schisandra claim it can improve energy and liver function. There’s some research to support the claim, but more is needed. ^[14]

(If you’re concerned about your liver, InsideTracker can help. Learn how: Your Guide to a Healthy Liver: What to Expect from Your Blood Test.)

Cordyceps
Cordyceps sinensis

Best for: Athletes and active people looking to boost performance and recovery

Word of caution: Generally safe, but they can be expensive due to cultivation challenges

If you've watched "The Last of Us," you might think cordyceps will turn you into a zombie. Fortunately, they won't.

In fact, these mushrooms are used in traditional Chinese medicine to help fight aging and improve vitality.

They also show promise for their ability to fight viral infections and slow tumor growth.

Unfortunately, cordyceps research has mostly been done in petri dishes and mice. The mushrooms show promise, but the evidence in humans is weak. ^[15]

Lion’s Mane
Hericium erinaceus

Best for: Creative professionals looking for a brain boost

Word of caution: Allergic reactions possible for some people

Lion’s Mane has gained popularity as an antioxidant that promotes nerve growth. Advocates say it can protect against Alzheimer’s, Parkinson's, and other chronic disorders that affect the brain.

More recently, people have been using it to improve work performance. One review concluded that lion’s mane does appear to provide benefits to cognition and mood.

The results appear strongest for middle-age and older adults taking higher doses (at least 3 grams/day) for longer durations (at least 3 months). ^[16]

While often taken as supplements, these mushrooms can also be used in cooking. You might enjoy the seafood-like taste. ^[17]

reichi
Reishi
Ganoderma lucidum

Best for: People looking for more energy and a stronger immune system

Word of caution: May cause digestive problems

Also known as the lingzi mushroom, reishi shows promise for its anticancer properties. If it works, it’s likely due to its positive impact on the immune system. ^[18]

In addition, research also suggests reishi may help to reduce fatigue. ^[19]

Astragalus
Astragalus membranaceus

Best for: Allergy sufferers looking for natural relief

Word of caution: Can interact with immune-suppressing medications like methotrexate or cyclosporine

This popular herb is used around the world for a number of reasons—the most common of which are healthy aging and a strong immune system.^[20]

As with most adaptogens, the research isn’t quite there yet. We need more data on healthy people. ^[21]But there is some evidence that astragalus can help with allergies.^[22]

In one study, 328 Austrian people with pollen allergies began taking a daily astragalus supplement. Their allergies didn’t go away entirely, but they did experience fewer annoying nasal symptoms. ^[23]

Learn more: Your Diet and Your Allergies: An Unexpected Relationship

Bacopa
Bacopa monnieri

Best for: Students and professionals wanting to improve memory and reduce anxiety

Word of caution: May cause digestive upset, interact with thyroid medications, and slow your heart rate

Bacopa has long been used in ayurvedic medicine to improve cognitive function, boost mood, and reduce stress and anxiety.

The research is inconclusive, but bacopa fans believe it can protect the brain and increase natural chemicals involved in learning and memory. ^[24]

Find what works

The point to keep in mind is that most adaptogens are not well studied and cannot replace medication. But generally speaking, they’re safe. If you’re curious, you may decide to try one out to see how it affects you personally.

For more personalized advice on supplements, foods, and exercises, give InsideTracker a try. It’s the best way to discover exactly what your body needs.

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From Ashwagandha to Rhodiola: The Beginner's Guide to Adaptogens