What are Adaptogens?
Stress is an unavoidable part of life. Whether it’s work deadlines, caring for a family, poor sleep or simply trying to keep up with a busy schedule, our bodies are constantly responding to physical and emotional demands. One group of herbs that has received increasing attention for supporting the body’s response to stress are adaptogens.
According to UCLA Health, adaptogens are “herbs, roots and other plant substances such as mushrooms, that help our bodies manage stress after a stressful situation”. In addition to this definition, I tend to explain to people who are not aware of what adaptogens do, that they help the body adapt and regulate to external stressors (I immediately think back to my time living and working in NYC and how this would have been helpful for me to know during that time).
How Do They Work:
Adaptogens are believed to interact with the body’s stress response system – known as the hypothalamic-pituitary-adrenal (HPA) axis. This network helps cortisol, our primary stress hormone, and plays an important role in energy, sleep, mood and resilience.
Who Are They For?
Adaptogens are often explored by people experiencing:
- Everyday stress
- Mental fatigue
- Busy work schedules
- Poor sleep related to stress
- Feeling mentally drained
- Looking for long-term resilience rather than a quick energy boost
Three Adaptogenic Herbs Worth Exploring
Rhodiola (Rhodiola rosea): Also known as Golden Root, Rhodiola acts on the central nervous system and has traditionally been used to support physical endurance, mental clarity and resilience during times of stress. Modern research suggests it may help support memory, concentration and cognitive performance under conditions of stress while also demonstrating antidepressant and anti-inflammatory properties. Historically, Rhodiola has been used in northern Europe and Asian traditions, including Vikings to promote strength and endurance and Traditional Chinese Medicine to fight fatigue and promote overall vitality.
Ashwagandha (Withania somnifera): One of the best-known adaptogenic herbs, Ashwagandha has been used for centuries in Ayurvedic herbal practice as a nourishing nervine and restorative tonic. Traditionally, it has been used to help reduce the effects of stress while promoting energy and vitality. Research suggests Ashwagandha may help support a healthy cortisol response due to a compound called sitoindosides, which helps regulate the production of cortisol. It has been noted to support not only the nervous and endocrine systems, but cardiovascular and immune systems as well.
Chinese Ginseng (Panax ginseng): Panax Ginseng is one of the most extensively researched adaptogenic herbs. Studies suggest it may support the body’s ability to respond to mental and physical stress while promoting energy, stamina and cognitive performance. Traditionally used throughout East Asia, it has long been valued to promote vitality, support healthy aging and enhance endurance. Because it can be stimulating, it is often chosen by individuals seeking support for physical performance and sustained energy.
These herbs are commonly available in as tinctures, capsules, powders or teas, although the most appropriate preparation depends on the individual herb and desired application.
While Rhodiola, Ashwagandha and Panax Ginseng are among the best-known adaptogens, other plants—including Holy Basil (Ocimum tenuiflorum), Schisandra (Schisandra chinensis) and Eleuthero (Eleutherococcus senticosus)—have also been traditionally used to support the body's response to stress. We'll explore these remarkable herbs in future articles.
Safety Considerations
As adaptogens can interact with certain medications, it is important to consult your medical provider prior to using - especially for those with hypertension, diabetes, hypothyroidism and depression.
One of the things I appreciate most about adaptogens is that they don’t simply target one symptom – they work by supporting the body’s overall ability to respond to stress over time. While they aren’t an overnight solution, many people find that with consistency these herbs become valuable allies in supporting resilience and overall well-being.
Best,
Christina
References:
- Encyclopedia of Herbal Medicine by Andrew Chavellier
- The Modern Herbal Dispensatory by Thomas Easley
- Plants That Heal: A Comprehensive Guide To All Natural, Plant-Based Medicine (Multiple Contributors)
- What Are Adaptogens and Should You Be Taking Them?
- Plant Adaptogens – History and Future Perspectives
- Adaptogens
Disclaimer: This article is intended for educational purposes only and should not be considered medical advice. Always consult your healthcare provider before beginning any herbal regimen, especially if you are pregnant, nursing or taking prescription medications.