What Are Adaptogens? How They Work and Support Stress

Modern life can keep us constantly switched on. Work, notifications, responsibilities and busy schedules all place demands on the systems that help our bodies respond and adapt to stress.

This has helped bring a group of botanicals known as adaptogens into the spotlight. Plants such as ashwagandha, rhodiola and ginseng have long histories of traditional use and are now increasingly studied in modern research.

But what exactly are adaptogens, how do they work and what do they have to do with stress and the nervous system? Let’s take a closer look.

What Are Adaptogens?

Adaptogens are certain plants and botanical extracts that are commonly studied in relation to the body's response to physical and mental stress.

The term does not refer to one particular nutrient or botanical family. Instead, it has historically been used to describe substances thought to help the body adapt to different stressors.

Some of the best-known botanicals commonly described as adaptogens include:

• Ashwagandha (Withania somnifera)
• Rhodiola (Rhodiola rosea)
• Panax ginseng
• Eleuthero (Eleutherococcus senticosus)
• Maca (Lepidium meyenii)

These plants contain different naturally occurring compounds and should not be considered interchangeable simply because they are all described as adaptogens.

How Do Adaptogens Work?

There is no single mechanism that explains how every adaptogen works.

Researchers investigate how individual botanicals and their naturally occurring compounds interact with different physiological pathways involved in the body's response to stress.

One area frequently discussed in adaptogen research is the hypothalamic-pituitary-adrenal axis, or HPA axis.

What Is the HPA Axis?

The HPA axis is a communication system involving the hypothalamus, pituitary gland and adrenal glands. It plays an important role in how the body responds to stressful situations.

When the brain perceives a stressor, a series of hormonal signals helps prepare the body to respond. One hormone involved in this process is cortisol.

This response is normal and necessary. The goal is not to eliminate cortisol or the stress response altogether, but to understand how the body regulates and recovers from periods of stress.

How Does Stress Affect the Nervous System?

Your nervous system constantly communicates information between your brain and the rest of your body.

The autonomic nervous system includes the sympathetic nervous system, commonly associated with the "fight or flight" response, and the parasympathetic nervous system, which is involved in "rest and digest" processes.

Short-term activation of the stress response is a normal part of life. But when stressful situations continue for long periods, adequate recovery becomes increasingly important.

Sleep, movement, nutrition, relaxation and social connection can all form part of a lifestyle that supports overall physical and mental wellbeing.

Do Adaptogens Reduce Stress?

Different adaptogens have been investigated in human studies examining outcomes related to perceived stress, fatigue, cortisol, sleep and other aspects of wellbeing.

However, research varies considerably depending on the botanical, extract, amount, duration and population studied.

Evidence from one specific adaptogen or standardised extract cannot automatically be applied to every product described as an adaptogen.

Adaptogens should also not be considered treatments for anxiety, chronic stress, burnout or other medical or psychological conditions.

Popular Adaptogens and What We Know About Them

Although adaptogens are often grouped together, each botanical has its own traditional uses, active compounds and research profile.

Ashwagandha

Ashwagandha, scientifically known as Withania somnifera, has a long history of use in Ayurveda.

Its root contains naturally occurring compounds known as withanolides. Modern research has investigated specific ashwagandha extracts in relation to areas including perceived stress, cortisol and sleep.

One well-known form is KSM-66®, a branded and standardised ashwagandha root extract that has been used in a number of clinical studies.

When evaluating research, it is important to look at the specific extract studied rather than assuming that all ashwagandha products are equivalent.

Rhodiola Rosea

Rhodiola rosea is a plant that grows naturally in cold, mountainous regions of Europe and Asia.

It has traditionally been used in parts of Europe and Asia and has been investigated in modern research in areas related to stress and fatigue.

Rhodiola contains naturally occurring compounds including rosavins and salidroside, and extracts may be standardised according to their concentration.

Panax Ginseng

Panax ginseng has a long history of traditional use in East Asia.

Its characteristic naturally occurring compounds are known as ginsenosides. Different species and extracts of ginseng can have different compositions, so the specific botanical and extract matter when interpreting research.

Eleuthero

Eleuthero, or Eleutherococcus senticosus, is sometimes called Siberian ginseng, although it is not a true ginseng.

It has a history of traditional use in parts of Asia and has also been studied in relation to physical and mental performance and fatigue.

Is Maca an Adaptogen?

Maca, or Lepidium meyenii, is a plant native to the Andes and has traditionally been consumed as a food.

It is frequently marketed alongside adaptogens and has been investigated in several areas of health and wellbeing.

However, terminology around adaptogens is not always consistent. It is therefore more accurate to consider the evidence for maca itself rather than assuming that it has the same properties or mechanisms as better-studied adaptogenic botanicals.

Is Shilajit an Adaptogen?

Shilajit is different from botanical adaptogens. It is a naturally occurring mineral-rich substance found in mountainous regions and has a history of use in Ayurveda.

It contains a complex mixture of compounds, including fulvic substances.

Shilajit is sometimes marketed as an adaptogen, but it is more accurate to discuss it separately rather than grouping it automatically with plants such as ashwagandha or rhodiola.

Are Adaptogens Good for the Nervous System?

The relationship between adaptogens and the nervous system is more nuanced than saying that these botanicals simply "calm" or "strengthen" the nervous system.

Individual adaptogens are being studied for their interactions with biological pathways related to stress, fatigue and other aspects of wellbeing.

At the same time, several established nutrients have recognised roles in normal nervous system function.

For example, magnesium contributes to the normal functioning of the nervous system and normal psychological function.

Vitamins B6 and B12 also contribute to the normal functioning of the nervous system and normal psychological function.

This is why some supplement formulas combine botanical extracts with vitamins and minerals.

How Long Do Adaptogens Take to Work?

There is no universal timeframe because adaptogens are not one single substance.

Clinical studies typically investigate a specific botanical extract over a defined period, often several weeks. Results cannot necessarily be transferred from one adaptogen to another.

If you use a food supplement containing an adaptogenic botanical, follow the recommended intake for that specific product rather than increasing the amount in an attempt to achieve faster results.

Can You Take Adaptogens Every Day?

Whether an adaptogen is appropriate for daily use depends on the specific botanical, extract, amount, product and individual.

Many supplements containing botanicals such as ashwagandha are formulated for regular use, but this does not mean that every adaptogen is suitable for everyone.

Always follow the product instructions and consider professional advice if you take medication, have a medical condition or are unsure whether a particular botanical is suitable for you.

How to Choose an Adaptogen Supplement

When comparing adaptogen supplements, look beyond the name of the plant on the front of the bottle.

Useful factors to consider include:

• Botanical species: Check the scientific name where available.
• Plant part: Root, leaf and other plant parts can have different compositions.
• Extract: Check whether a specific extract is used.
• Standardisation: Some extracts are standardised for particular naturally occurring compounds.
• Daily amount: Look at the amount provided in the recommended daily serving.
• Additional ingredients: Some formulas combine botanicals with vitamins, minerals or other ingredients.
• Quality: Consider manufacturing and testing standards.

Research on a branded or standardised extract should not automatically be used as evidence for a different extract of the same plant.

Who Should Be Careful With Adaptogens?

"Natural" does not automatically mean suitable for everyone.

Botanical ingredients can interact with medications and may not be appropriate in certain circumstances.

If you are pregnant or breastfeeding, taking medication, managing a medical condition or preparing for surgery, speak with an appropriate healthcare professional before using supplements containing adaptogenic botanicals.

How Else Can You Support Your Nervous System?

Adaptogens are only one small part of the bigger picture. The foundations of wellbeing remain particularly important during demanding periods.

Simple habits can include:

• Prioritising sleep: Try to maintain consistent sleep and wake times.
• Moving regularly: Walking, strength training, swimming, yoga and other activities can all form part of a balanced routine.
• Eating a varied diet: Give your body a broad range of essential nutrients.
• Creating real breaks: Step away from work and screens throughout the day.
• Spending time outdoors: Make space for nature and a change of environment.
• Building calming routines: Reading, stretching, breathing exercises or a quiet evening ritual can create moments of recovery.

Frequently Asked Questions About Adaptogens

What is an adaptogen?

Adaptogen is a term commonly used for certain botanicals and extracts studied in relation to the body's response to physical and mental stress.

What are examples of adaptogens?

Ashwagandha, rhodiola, Panax ginseng and eleuthero are among the botanicals commonly described as adaptogens.

Is ashwagandha an adaptogen?

Yes. Ashwagandha is one of the best-known botanicals commonly classified as an adaptogen and has been investigated in modern research in areas including perceived stress and cortisol.

Do adaptogens lower cortisol?

Some studies using specific adaptogenic extracts, particularly certain ashwagandha extracts, have investigated changes in cortisol. Results depend on the extract, amount, study design and population and should not be generalised to all adaptogens.

Are adaptogens stimulants?

Adaptogens are not one uniform category of substances and should not automatically be considered stimulants. Different botanicals contain different compounds and can have different physiological effects.

Can adaptogens treat anxiety?

No. Adaptogenic supplements should not be presented as treatments for anxiety or other medical or psychological conditions. Persistent anxiety, stress or other symptoms should be discussed with an appropriate healthcare professional.

Can you combine different adaptogens?

Some supplement formulas contain more than one botanical, but combining ingredients does not automatically make a formula more effective. Suitability depends on the specific ingredients, amounts and individual circumstances.

Key Takeaways

• Adaptogens are certain botanicals commonly studied in relation to the body's response to stress.
• Ashwagandha, rhodiola, Panax ginseng and eleuthero are commonly described as adaptogens.
• Different adaptogens contain different compounds and should not be treated as interchangeable.
• The HPA axis is one of the biological systems frequently discussed in relation to stress and adaptogen research.
• KSM-66® is a standardised ashwagandha root extract used in clinical research.
• Maca and shilajit are often marketed alongside adaptogens, but they are better considered individually.
• Adaptogens do not replace sleep, nutrition, movement, recovery or appropriate healthcare.

Finding Balance Beyond Adaptogens

Adaptogens offer an interesting meeting point between traditional botanical practices and modern scientific research. But they are not a shortcut to a stress-free life.

Supporting your wellbeing is ultimately about the bigger picture: adequate sleep, nutritious food, regular movement, recovery and creating space to slow down.

If you choose to include an adaptogenic supplement in your routine, consider the specific botanical and extract rather than simply looking for the word "adaptogen" on the label.

This article is for informational purposes only and is not intended to diagnose, treat, cure or prevent any disease. If you are pregnant or breastfeeding, taking medication or have a medical condition, consult an appropriate healthcare professional before using food supplements.