From the "golden root" in Siberia to the "mushroom of immortality" in the East and the "queen of herbs" in India – different cultures have for centuries sought plants that help people overcome stress and fatigue. Today, some of these legendary plants and mushrooms are found in capsules, teas, and "superfood" blends, and are referred to more commonly as adaptogens.
Adaptogens, which promise to help adapt to stress, maintain stable energy, improve sleep, concentration, and strengthen immunity, at first glance seem like the long-sought answer to most modern well-being issues. And if it's natural, it must be safe – isn't that what we want to believe? It's no wonder that the global adaptogen market has been steadily growing over the last decade – forecasts indicate that it could almost double by 2031.
The growth of the adaptogen market is also contributed to by the increasingly stressful modern lifestyle (no time to get eight hours of sleep or eat a balanced diet) and the increased interest in more natural remedies for health promotion during the COVID-19 pandemic. It is in this context that adaptogens are often presented as milder preparations suitable for long-term use. For example, Rhodiola, also known as "golden root," is offered as an alternative to morning coffee for those seeking a toning effect without a sudden surge and crash.
But are these herbs and mushrooms, called "gifts from God," suitable for everyone? Let's take a closer look at what science says: what can truly be called adaptogens, what they can do and what not to expect, when and which ones are recommended to use, and how to identify a quality adaptogen supplement. At the end of the article, there is a short guide to help you choose adaptogens based on the desired effect.
IN SHORT: WHAT ARE ADAPTOGENS AND HOW DO THEY WORK
- Adaptogens are certain plants and mushrooms whose use is associated not with the suppression of a single symptom, but with the body's ability to adapt to physical, emotional, and environmental stress and return to internal balance (homeostasis).
- They act normalizingly – they do not stimulate or suppress one function, but help maintain the body's overall balance.
- Adaptogens are not medicines and do not replace sleep, a balanced diet, or rest, but can be a useful part of daily well-being support.
- Their effect is individual and usually subtle – for some, it is felt faster, for others it is minimal or not noticeable at all.
- Scientific data varies depending on the plant or mushroom: some are more extensively studied, while others are based on more limited research.
- When choosing adaptogenic supplements, it is important to pay attention to composition, dosages, standardization of extracts, and manufacturing quality, and if you have chronic diseases or are taking medication, consult a specialist.
What are adaptogens?
Adaptogens are certain plants and mushrooms whose use is associated not with the suppression of a single symptom, but with the body's ability to better adapt to physical, emotional, and environmental stress and return to internal balance (homeostasis).
Lemon balm tea can help you fall asleep more easily, and guarana extract capsules can provide more energy in the mornings. However, this does not make them adaptogens. The effect of these remedies is more targeted: one has a calming effect, the other a stimulating one. The term adaptogen is applied to those plants and mushrooms whose use is associated not with managing a single symptom, but with a broader effect.
The three classic criteria, defined by Lazarev and Brekhman in the mid-20th century, state that adaptogens should:
1) Be sufficiently safe at usual doses,
2) Help increase general, non-specific resistance to various stressors,
3) Act normalizingly – help the body return to balance, rather than just strongly stimulating or suppressing one function.
The most popular examples of adaptogens are ashwagandha, ginseng, and rhodiola, most often used in the form of teas, food supplements, or powders. We will discuss them in more detail later.
How do adaptogens affect our body?
Let's examine the three most commonly discussed areas of adaptogen action: regulation of the stress response (HPA axis), management of inflammatory processes, and stabilization of energy.
Stress regulation
When we experience stress, our stress system activates – the so-called HPA axis (hypothalamic-pituitary-adrenal). The brain detects the stressful stimulus, sends signals, and the adrenal glands release cortisol. In the short term, this is beneficial: we are more alert, focused, ready to "fight or flight." The problem begins when this system operates almost without pause – cortisol rhythm gets disrupted, we feel tired but tense, sleep poorly, and immunity weakens.
This is where adaptogens come in: they are thought to help mitigate an overly strong stress response, improve endurance, and reduce subjective fatigue. Their action on cellular protective mechanisms is also being investigated – some adaptogen extracts can activate protective proteins, making it easier for cells to withstand stress and recover more quickly.
Reducing inflammation
In addition to their effect on the stress system, some adaptogens are being studied for their potential antioxidant, inflammation-regulating, and immune-modulating effects. For example, ashwagandha extracts are associated with changes in certain immune system markers, while rhodiola and its active compounds are associated with changes in inflammatory and oxidative stress markers.
However, most of this data comes from experimental or small clinical studies, so it is fair to say: adaptogens can alleviate the consequences of stress and affect inflammatory processes, but a few pills will not work miracles. Most importantly, as with any other supplement, eat a balanced diet and allow yourself to rest. As much as we sometimes wish it, we have not yet dug up an adaptogenic root that would replace the principles of a healthy lifestyle.
Stabilizing energy and improving focus
Rhodiola and ginseng are most often mentioned for their effect on subjective fatigue, performance, and concentration.
The idea is simple: when the stress response system functions more stably, it's easier to concentrate without sharp stimulation – eventually, you might not need that second cup of coffee. And by combining appropriately chosen adaptogens with the basic principles of a healthy lifestyle – sleep, diet, exercise (without which, unfortunately, we cannot do) – the need to "rescue" yourself with coffee also decreases.
What not to expect from adaptogens
While certain plants and mushrooms can help the body better adapt to daily stress, stay energized, and focused, it's important to realize that adaptogens:
are not medications intended to treat depression, anxiety disorders, heart or endocrine diseases;
their effect is individual – for some, it is felt, for others, it is minimal;
the quality and scope of research vary – some plants are better studied, others are based on limited data.
Adaptogens are not a magic pill. Nevertheless, if you are striving to get enough sleep, eat a balanced diet most of the time, and dedicate time to your emotional well-being, incorporating suitable adaptogenic supplements into your daily routine might help you achieve results faster.
10 most popular adaptogens
Here is a concise list of the most popular adaptogens. All of them are one way or another associated with stress management and fatigue reduction, but some also have individual properties: for example, cordyceps is mentioned in some studies in the context of more efficient oxygen utilization and increased endurance, while reishi, schisandra, and chaga are often discussed for their antioxidant potential and regulation of inflammatory processes.
A brief note on terminology: while mushrooms such as reishi, lion's mane, chaga, or cordyceps are often mentioned alongside adaptogens, in scientific literature they are usually classified as medicinal mushrooms, rather than "classic" adaptogens. The "classic" adaptogen axis consists of ashwagandha, rhodiola, ginseng, eleuthero, schisandra, and tulsi. Nevertheless, in practice, mushrooms with adaptogenic properties are also valuable and widely used, so we include them in this guide.
Important: Although adaptogenic plants are usually well-tolerated, it is advisable to consult a doctor or pharmacist before taking any supplement containing adaptogens or medicinal mushrooms, especially if you are pregnant, breastfeeding, suffer from chronic diseases, or are taking medication.
1. Ashwagandha
Many people begin their acquaintance with adaptogens with the Ayurvedic classic – ashwagandha (Latin: Withania somnifera), also known as Indian ginseng. This root, traditionally associated with longevity, has been used in Indian traditional medicine for over 3,000 years to restore vitality, reduce tension, and improve overall well-being.
Ashwagandha can help:
- Improve sleep quality and reduce anxiety symptoms
- Relax and improve mood
- Strengthen focus and mental clarity
- Support normal immune system function
- Reduce fatigue and stabilize energy throughout the day
When to use?
In the evening or in the second half of the day, when the goal is calm, sleep, and overall relaxation.
2. Rhodiola
Rhodiola (Latin: Rhodiola rosea) is a classic herb of cold climate regions, also known as "golden root". It provides gentle toning without a sudden "spike and crash", often mentioned as a more subtle alternative to coffee.
Rhodiola can help:
- Reduce subjective fatigue and increase endurance
Recover faster after physical or mental exertion
Improve concentration and productivity
Stabilize well-being during stress
When to use?
In the morning or in the first half of the day, when you need a boost and concentration without nervousness.
3. True Ginseng
True ginseng (Latin: Panax ginseng) or Asian ginseng is a tonic plant whose active ingredients (ginsenosides) are widely studied in scientific works, and its traditional use dates back more than two thousand years. Today, it is most often chosen when more energy is desired.
Ginseng can help:
- Increase energy and endurance
Improve cognitive functions (attention, reaction)
Support normal immune system function
Reduce subjective fatigue and maintain productivity
When to use?
In the morning or before noon. If you are sensitive to stimulation or have high blood pressure, choose carefully and monitor your well-being.
4. Eleuthero ("Siberian Ginseng")
Eleuthero (Eleutherococcus senticosus), also known as Siberian ginseng, has long been used in Russia and Eastern Europe to increase endurance and productivity. It is not "true" ginseng – it does not contain ginsenosides, so its effect is usually more subtle and more suitable for long-term use.
Eleuthero can help:
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Maintain more even energy throughout the day without overstimulation
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Increase productivity and resilience to daily stress
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Improve memory and mental activity
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Contribute to immune system response
When to use?
In the morning or during the day, when you want a stable tone without nervousness or palpitations.
5. Schisandra ("five-flavor berry")
Schisandra (Latin: Schisandra chinensis) is traditionally called a harmony-maintaining berry. It is more often mentioned when the goal is sharper concentration, endurance, and overall tone. Its antioxidant potential is also discussed in scientific literature.
Schisandra can help:
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Maintain concentration
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Improve liver function and antioxidant protection
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Increase endurance and reduce fatigue
When to use?
In the morning or during the day, when you need better concentration and a steady tone without caffeine; you want to take care of your liver health.
6. Tulsi (Holy Basil)
Tulsi (Latin: Ocimum tenuiflorum / O. sanctum) is called the "Queen of Herbs" in Ayurveda. Its effect is calming, yet gently toning. It is often chosen for emotional balance and daily stress management.
Tulsi can help:
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Soothe tension and maintain emotional balance
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Gently tone without causing nervousness
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Reduce feelings of stress in everyday situations
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Strengthen antioxidant protection
When to use?
Tulsi is recommended for use in the morning or before noon, when you want a gentle boost and easier concentration.
7. Chaga
Chaga (Latin: Inonotus obliquus) is an adaptogenic mushroom that grows on birch trees. It is recognized by its black, burnt-charcoal-like exterior and orange interior. It has been used in Northern traditions to strengthen daily endurance and resistance. In Eastern Europe, chaga decoctions and teas have been mentioned in folk medicine since at least the 12th century.
Chaga can help:
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Protect against oxidative stress
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Maintain a more even daily tone without caffeine
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Contribute to immune system response
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Improve digestion and liver function
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Reduce inflammatory processes
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Support skin health
When to use?
Use chaga in the mornings – for daily energy and immune support, and in the afternoon or after a workout – for antioxidant protection and recovery.
8. Reishi
Reishi (Latin Ganoderma lucidum) is often called the "mushroom of immortality" in East Asia, and has been used for centuries in traditional Chinese and Japanese medicine for better health and longevity. Its adaptogenic properties are believed to help the body cope with stress more easily, and also strengthen cardiovascular and liver health.
Reishi can help:
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Reduce tension
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Improve sleep quality
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Strengthen the immune system
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Regulate inflammatory processes
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Support liver and kidney health
When to use?
In the morning or during the day – for stress reduction and immune system support, in the evening – for relaxation and better sleep.
9. Cordyceps
Cordyceps (Latin Cordyceps militaris / C. sinensis) is one of the most well-known medicinal mushrooms, traditionally harvested in the high-altitude meadows of Tibet, Nepal, and China. Wild C. sinensis grows parasitically on caterpillar larvae, but modern dietary supplements typically use extracts of C. militaris grown under controlled conditions. Cordyceps is believed to improve oxygen utilization, and is therefore often used to enhance strength and endurance and aid recovery after physical exertion.
Cordyceps can help:
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Recover after physical or mental exertion
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Improve endurance
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Reduce subjective fatigue
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Protect cells from oxidative stress
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Improve concentration and work capacity
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Ensure normal respiratory system function
When to use?
In the morning or early part of the day, before or after a workout – to increase endurance, stabilize energy levels, and accelerate recovery.
10. Lion’s Mane
Lion's Mane (Latin Hericium erinaceus) is a tree-growing mushroom whose fruiting body resembles a lion's mane. It is most often associated with clearer thinking and easier concentration, especially when working or studying; scientific literature discusses its potential positive effects on the nervous system.
Lion’s Mane can help:
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Focus and improve memory
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Reduce "brain fog" during the day
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Protect cells from oxidative stress
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Maintain emotional balance
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Reduce subjective fatigue
When to use?
In the morning or early part of the day – when mental work requires more concentration.
What to consider when choosing adaptogen supplements?
Not every "anti-stress" or "for better sleep" herb is an adaptogen, even if advertised as such. The European Medicines Agency notes that the concept of "adaptogen" is not precisely regulated and is not officially used in drug registration – meaning that the word itself on the packaging guarantees nothing. Adaptogens are more of a functional term used in the context of dietary supplements.
Therefore, when choosing adaptogenic supplements, it is worth paying attention to the following criteria:
Plants used
Are they real adaptogens mentioned in literature (e.g., ashwagandha, ginseng, rhodiola), or simply a mixture of various "calming" or "tonifying" herbs?
Dosage and standardization
Is the amount of extract and the percentage of active substances indicated? If the adaptogen is included symbolically, the effect will be more marketing-driven than real.
Manufacturing quality and transparency
Does the manufacturer provide information about the origin of raw materials, and tests for heavy metals, pesticides, and microbiological contamination? Is it clearly stated that GMP, ISO, or other quality standards are adhered to? Although EU manufacturers are subject to strict safety requirements for dietary supplements, it is still worth choosing those that clearly show the composition and quality control results.
We adhere to the same logic. At "Omegalab", we work with brands like "Moodlab" – a Belgian manufacturer whose adaptogen supplements meet EU requirements, and whose composition and dosages are clearly indicated.
Realistic promises
If a supplement promises to "cure stress," "replace medication," or "fix your hormone system in a week," no matter how much you might want it to, it likely won't. Carefully review the ingredients before purchasing.
Your health
If you are taking prescription medications, have chronic illnesses, are pregnant, or breastfeeding – adaptogens should only be chosen after consulting a healthcare professional.
A quick guide on how to choose an adaptogen based on the desired effect
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To reduce stress and tension: ashwagandha, tulsi, reishi
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For better sleep: ashwagandha, reishi
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For energy, endurance, and concentration: rhodiola, ginseng, lion's mane
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For more consistent daily energy levels: eleuthero, rhodiola
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For immunity and overall resilience: ginseng, schisandra, chaga, reishi
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For endurance and recovery after exertion: cordyceps, rhodiola
Frequently asked questions:
Do adaptogens really work?
Some adaptogenic plants, such as ashwagandha (Withania somnifera), rhodiola (Rhodiola rosea), or ginseng (Panax ginseng), have been studied in clinical trials. The results of some studies indicate a potential effect on the perception of stress, fatigue, or cognitive functions. However, the quality and scope of research vary, and the results are not always unambiguous, so the effect of adaptogens is usually considered supportive rather than curative.
How long does it take for adaptogens to take effect?
The effects of adaptogens are usually not immediate. In some studies with rhodiola or ashwagandha extracts, changes in well-being were assessed after several weeks of use. However, the reaction to adaptogens can vary depending on the plant species, dosage, and individual body characteristics.
Can adaptogens be taken daily?
Many adaptogenic plants are traditionally used regularly in small doses. However, their safety and appropriate dosages depend on the specific plant, the formulation of the product, and the individual's health status. If you are taking medication, have chronic illnesses, are pregnant, or breastfeeding, it is recommended to consult a healthcare professional before using adaptogenic supplements.
Can adaptogens help reduce stress?
Adaptogens are most often associated with the body's ability to better adapt to stress. Some studies examine their influence on the stress response system (hypothalamic-pituitary-adrenal axis) and subjective fatigue. However, adaptogens are not medications for stress or anxiety disorders and cannot replace lifestyle factors such as sleep, physical activity, or rest.
What is the difference between adaptogens and medicinal mushrooms?
The term "adaptogens" is most commonly applied to certain plants, such as ashwagandha, rhodiola, or ginseng. Mushrooms like reishi, cordyceps, or lion's mane are often discussed alongside adaptogens due to their potential effects on well-being or stress, but in scientific literature, they are more often classified as medicinal mushrooms rather than classical adaptogens.
How to choose a quality adaptogen supplement?
When choosing adaptogenic supplements, it is worth paying attention to several criteria: whether the species of the plant used, the amount of extract, and standardization by active ingredients are clearly indicated, whether the manufacturer adheres to quality standards (e.g., GMP), and whether information on the origin of raw materials and laboratory tests is provided.
