Stress Is at an All-Time High. Can These 12 Adaptogens Help Your Body Fight Back?
Stress is unavoidable. It does not matter who you are or what you do — it will find you. But when stress starts weighing on your daily life, plenty of people are turning to a category of plant-based remedies with roots stretching back thousands of years.
That’s what has so many people today asking, “What are adaptogens?”
Before you start reaching for supplements, the U.S. Centers for Disease and Control Prevention (CDC) recommends first making foundational lifestyle changes. That includes eating well, daily physical activity, getting enough sleep and practicing mindfulness.
If those steps aren’t enough, adaptogens are increasingly part of the conversation about coping with stress and anxiety.
What are adaptogens?
Adaptogens, explained simply, are natural substances — specifically herbs, roots and mushrooms — that help the body manage physical, mental and emotional stress by restoring balance, also called homeostasis.
According to the Cleveland Clinic, a plant has to meet three qualities to qualify:
- It is non-toxic when taken in normal doses
- It helps the body cope with stress
- It allows the body to return to homeostasis
“I always encourage patients to view adaptogens as supportive tools – not quick fixes,” Uma Naidoo of Massachusetts General Hospital told USA Today. “And I stress remembering to prioritize foundational habits like nutrition, sleep, movement and stress management first.”
Adaptogens have been used for thousands of years, dating as far back as Emperor Shen-Nung, the second of China’s emperors (3500-2600 BC). They were a major component of traditional Chinese and Ayurvedic medicine, according to nootropics expert David Tomen.
A list of adaptogens and benefits
About a dozen plants and fungi dominate the modern conversation. The list spans roots, leaves, fruits and mushrooms. Here are some of the most prominent:
- American Ginseng — Cooling root from eastern North America. Helps with energy, immune function, mood, and dopamine regulation (Cleveland Clinic).
- Asian Ginseng — Energizing root from Korea/China. Used for stress, focus, fatigue, and stamina (NCCIH).
- Rhodiola Rosea — Arctic root for fighting fatigue, boosting mood, and reducing stress. Key compounds: rosavin and salidroside (NCCIH).
- Ashwagandha — Ayurvedic root from India/North Africa. Used for stress, anxiety, sleep, and athletic performance. Active compounds called withanolides (NCCIH).
- Functional Mushrooms — Four with adaptogenic properties: Reishi (sleep, stress), Cordyceps (antioxidant, hormone balance), Lion’s Mane (memory, focus), Chaga (endurance, energy). Best from the fruiting body.
- Bacopa Monnieri — Ayurvedic herb for memory, learning, and calm focus under stress (2025 study).
- Ginkgo Biloba — Ancient tree leaf that improves circulation and provides antioxidant/neuroprotective benefits (NCCIH).
- Eleuthero — Formerly “Siberian ginseng.” Used for energy and immune support, though research is still limited.
- Schisandra — “Five-flavor fruit” in TCM. Anti-inflammatory, protects cells, and helps with stress response (Dr. Melissa Young).
- Lemon Balm — Mint-family herb with calming, anti-anxiety, and antidepressant properties. Often used in teas and tinctures.
- Astragalus — TCM root for immune support, with antioxidant and anti-inflammatory compounds (Dept. of Veteran Affairs).
- Holy Basil (Tulsi) — “Queen of Herbs“ in Ayurveda. Helps normalize blood sugar, blood pressure, and lipid levels while protecting against chemical and metabolic stress.
How to take adaptogens — and what to ask your doctor first
Adaptogens are often sold as capsules, powders, tinctures, teas, broths, gummies, topicals and “functional” coffees and lattes. They can also be used in cooking. Convenience is part of the appeal. It is also part of the problem.
“Supplements in general are not highly regulated the way medications and drugs are,” UCLA Health senior dietitian Dana Ellis Hunnes says. “A bottle can say it contains ashwagandha or ginseng, but it’s not regulated by the FDA and may not have the right potency.”
Hunnes warns that adaptogens can interact with prescriptions and mask underlying issues.
“Adaptogens and supplements can sometimes be more of a band-aid,” she says. “Instead, work with your physician to understand the underlying cause of your symptoms or issue.”
“I tell patients not to go and take just any herbs and supplements, because they may interact with your medication,” she adds. “Your body’s reaction to those things may do more harm than good.”
This article was created by content specialists using various tools, including AI.
