The Best Adaptogens for Stress, According to the Experts
If you’ve ever explored the world of herbal medicine, you might have heard of adaptogens. They’re often framed as magical little compounds to help quell some of today’s most prevalent health concerns—especially stress. Since we’re living in a chronic stress epidemic, these plants’ tension-busting potential certainly piqued our interest. But is there any truth to it?
We reached out to health experts to uncover the truth about the best adaptogens for stress, how they work, and whether they deserve a place in your self-care routine.
The Experts
- Dr. Cortney Goodstadt, DPT, functional medicine practitioner, certified health coach, and founder of CGood Wellness
- Krysha Mallari, board-certified nurse practitioner and functional health expert at Body+Beauty Lab
What Are Adaptogens, Anyway?
“Adaptogens are natural substances, often herbs, roots, or mushrooms, believed to help the body adapt to physical, emotional, and environmental stress,” says Mallari. “They support the body’s ability to maintain balance, or homeostasis, when under pressure.”
“There are many different herbs in the category of adaptogens,” says Dr. Goodstadt. “Some are more stimulating for the adrenal glands, and some are more calming, meaning they can help calm an overactive fight-or-flight response.”
Looking for examples? Ashwagandha is one adaptogen that’s gained prominence over the last several years for its purported stress-relieving properties. Other examples include ginseng, holy basil, rhodiola, cordyceps, and reishi.
- Ashwagandha, also known as winter cherry or Indian ginseng, is a plant widely used in Ayurveda (ancient Indian medicine) for stress relief and general wellness. Specific research-backed benefits include:
- Reduced stress and anxiety
- Improved sleep quality
- Better brain function
- With these collective benefits, ashwagandha is even thought to boost athletic performance—sign us up!
- Ginseng is a root that’s widely used as an herbal supplement thanks to its antioxidant and adaptogenic properties. It’s also often incorporated into tea, soups, and other dishes, particularly in Asian cuisine. Potential benefits include:
- Holy basil, also known as tulsi, is an aromatic herb that’s native to Southeast Asia. It has a long history of use in Ayurveda, both therapeutically and, as the name suggests, religiously in Hinduism. It can promote:
- Rhodiola is a flowering plant used in traditional medicine across Asia and Eastern Europe. It may help you achieve:
- Cordyceps is a type of fungi you might recognize as the catalyst for a zombie apocalypse in a certain popular TV show. But in reality, it has adaptogenic properties that may help ease stress and boost energy levels.
- Reishi is another functional mushroom with deep roots in traditional Chinese medicine. It has immunomodulatory effects, meaning it may support immune function, and it supports stress management.
While some people choose capsules or powders, you’ll also find adaptogens in everyday products, from sparkling waters like HOP WTR to supplements like Mushroom Extract Complex Gummies.
How Do Adaptogens Help with Stress?
“Adaptogens are thought to work by modulating the body’s stress response, particularly through the hypothalamic-pituitary-adrenal (HPA) axis and the sympathetic nervous system,” says Mallari. “Rather than forcing one specific reaction, they help the body respond more efficiently and restore equilibrium.”
The HPA axis is your body’s primary stress response system. It’s made up of the hypothalamus in the brain, the pituitary gland, and the adrenal glands. It’s thanks to these glands that your body produces cortisol, the main stress hormone, in response to stressful situations.
The sympathetic nervous system is responsible for the fight-or-flight response. When it’s activated, it ramps up your blood pressure and heart rate, priming your body to fight off a threat (even if it’s just a Zoom meeting or running late to an appointment).
By helping to regulate these systems, adaptogens may help quell elevated stress levels and make you feel calmer throughout the day.
What’s The Best Adaptogen for Stress?
Since adaptogens work differently for different people, there’s no single frontrunner for stress relief. The best option for you will address your specific goals, whether you’re looking to respond better to stressors, wind down before bed, or regulate your energy levels.
That said, ashwagandha stands out to Mallari. “It’s the most studied adaptogen for anxiety and cortisol regulation,” she notes. “Other adaptogens that may support the body’s response to stress include Rhodiola rosea, holy basil, ginseng, cordyceps, and reishi mushroom. Each offers slightly different benefits, and choice can depend on an individual’s needs.”
Dr. Goodstadt adds that the right adaptogen for you will depend on your health history and symptoms. During an evaluation, your doctor can help identify signs of chronic stress and recommend supplements to naturally promote a calm headspace. A healthcare provider can also test for markers of overactive adrenal glands, like cortisol and certain minerals, to determine which adaptogen is the right fit.
When Should You Take Adaptogens?
Whenever a supplement could alter your energy levels, timing makes all the difference. Even if you’re not taking a supplement specifically for energy or sleep, double-check its effects to avoid restless nights and groggy mornings.
Dr. Goodstadt adds that time of day matters, too: “If you’re in an underactive (adrenal) state, you’ll want to take [the adaptogen] in the morning to activate your system. If you’re in fight-or-flight mode, it’s best to take it at night when you're winding down.”
“Ashwagandha and reishi mushrooms tend to have calming effects, so they’re best taken in the evening,” says Mallari. “Cordyceps or eleuthero (Siberian ginseng) are more energizing and should be taken in the morning, as they may disrupt sleep if taken late in the day.”
Potential Risks and Side Effects
Since herbs are natural, we tend to think of them as harmless, even if they pose certain risks. Before taking adaptogens, know that while they’re typically safe (when used as directed), they come with certain health considerations.
Dr. Goodstadt notes that with adaptogens, it’s possible to overstimulate or understimulate the adrenal glands, which may lead to unwanted effects. “For example, licorice root is more of a stimulating adaptogen,” she says. “It may drive a higher blood pressure, which is something to consider if you have high blood pressure or if you’re in an acute phase of stress.”
Mallari adds, “Adaptogens are generally considered safe when used appropriately, but they’re not risk-free. As with any bioactive substance, they may cause side effects, interact with medications, or worsen certain health conditions. It is best to consult a provider before adding them to your routine.”
Can You Use Adaptogens Daily?
As we ponder the benefits of adaptogens for stress, we’re curious how they might fit into our daily supplement routine. While adaptogens can be safe for daily use, it’s best to consult your physician before going all-in.
“Adaptogens can be used daily, but most experts recommend cycling, especially with long-term use,” says Mallari. “Continuous use without breaks may reduce their effectiveness or contribute to hormonal imbalance. Common schedules include ‘five days on, two days off’ or ‘three weeks on, one week off.’ The best approach is to review cycling with your healthcare provider.”
Adaptogen Recs from Our Experts
Sifting through the seemingly endless adaptogenic supplements available today can seem like a chore—and a longer to-do list isn’t the stress relief we had in mind. To shorten your search, we asked our experts for their favorites.
“In our practice, we often recommend Designs for Health,” says Mallari. “One popular option is Adrenotone™, which contains ashwagandha. For those who prefer a more accessible option, tulsi (also known as holy basil) is available as a tea and can be found in many grocery stores.”
Dr. Goodstadt is a proponent of BodyBio Calm, which combines multiple adaptogens in a single supplement for stress. She also recommends the brand Gaia Herbs, which offers several adaptogenic supplements for stress support.
Would you rather sip than swallow your supplements? The Stridekick Shop stocks beverages blended with adaptogens, including HOP WTR and MUD/WTR, to give you the benefits without the pill fatigue.
So, while supplements can’t shield you from every stressor from now into eternity, they can promote natural relaxation and stress relief. Just make sure to stick with a reputable, third-party-tested brand, and check with your doctor before starting new supplements, especially if you have an underlying medical condition.
