Table of ContentsView AllTable of ContentsBenefitsOther Adaptogen SourcesHow They WorkAre They Effective?Adaptogen SupplementsSide Effects
Table of ContentsView All
View All
Table of Contents
Benefits
Other Adaptogen Sources
How They Work
Are They Effective?
Adaptogen Supplements
Side Effects
Adaptogensare active compounds believed to help your body adapt to stress. They are thought to have several health benefits and may be useful for exercise recovery, stress relief, hormone balance, and immune function.Like many herbs and supplements, though, there is limited scientific evidence to support these uses.
Found in both natural and synthetic sources, they have been used for centuries and are popular intraditional Chinese medicine(TCM). Adaptogens are found in various plants and tend to be in the plant familiesAraliaceae,Asteraceae,Crassulaceae, andSchisandraceae.Natural sources of adaptogens includeWithania somnifera(ashwagandha),Rhodiola rosea,Panaxginseng, and Siberian ginseng, among others.Synthetic sources of adaptogens include various types of supplements.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. Whenchoosing a supplement, look for independently tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
Verywell / Anastasia Tretiak
What Are the Benefits of Adaptogens?
Adaptogens have been used for hundreds of years in both TCM andAyurveda(an ancient form of Indian healing medicine). They have become more popular in the Western world in more recent history.
According to one review, adaptogens may provide benefits for:
Another review on adaptogens discussed additional benefits for:
Research on adaptogens continues to emerge, as there is still much to learn about these compounds. Studies have been performed on the following adaptogens.
Panax Ginseng
As with other adaptogens,Panax ginseng(P. ginseng) has been used in traditional medicine for thousands of years.
According to one review,P. ginsengis a relatively safe herbal remedy with numerous potential benefits. The possible benefits ofP. ginsenginclude:
Unfortunately, many of the health claims surroundingP. ginsenghave not been proven through human trials. More research is needed.
Withania Somnifera
Withania somnifera(W. somnifera), commonly known as ashwagandha, is commonly used in Ayurveda for its perceived benefits.
The ashwagandha root is thought to be neuroprotective and anti-inflammatory. As such, ashwagandha has been studied for its use in:
Rhodiola Rosea
Rhodiola rosea(R. rosea) is a medicinal plant native to mountainous regions worldwide that has mostly been used as an adaptogen.
As an adaptogen,R. roseais mostly used to treat various forms of stress, including physical and biological stress. Some researchers believe thatR. roseamay have various effects, including:
As with other adaptogens on this list, more research is needed onRhodiola roseabefore it can be recommended as a therapeutic agent.
Health Benefits of 12 Ayurvedic Herbs
There are many different adaptogens, each said to have its own specific action.
Besides the adaptogens just discussed, other adaptogens and their actions in the body include:
Remember that only limited research studies exist that support the safety and effectiveness of these and other adaptogens. Do your research and talk with a healthcare provider before using an adaptogen.
How Do Adaptogens Work in the Body?
There are three criteria that a plant or substance must meet to be classified as an adaptogen. These include:
Because adaptogens work nonspecifically, their mechanism of action is not completely understood.
Natural adaptogens from plants are thought to target thehypothalamic-pituitary-adrenal(HPA) axisas well as certain stress mediators. These adaptogens may also affect blood levels and various substances, including nitric oxide, lactate, blood sugar,cortisol,lipids, and liver enzymes.
Adaptogens are most commonly used to treat different types of stress.
Stress
Adaptogens won’t prevent you from experiencing stressful events, but rather, are thought to improve the body’s response to stress once it occurs.
Stress is a normal occurrence from time to time. But problems can arise if stress becomeschronic. Stress can also be a part of various health conditions.
Are Adaptogens Effective?
When it comes to the effectiveness of adaptogens, much of the evidence is anecdotal.
There is limited scientific evidence that supports many of the health claims of adaptogens. Few human trials exist, as most adaptogen studies have been performed in vitro (in a lab setting) or on animal subjects.
Still, some researchers use the preliminary research available on adaptogens to point to their effectiveness, making claims that these herbs can restore an inactive or overactive immune system, balance hormones, and support brain chemistry.
A pilot study looked at how adaptogens might affect those withlong COVID, symptoms of COVID-19 that persist long after having the illness. In the study, participants with symptoms of long COVID were randomized to receive either a placebo (an inactive substance) or a supplement that included three adaptogens (R. rosea,Siberian ginseng, and magnolia berry, orSchisandra chinensis). Compared to the placebo, the adaptogen supplement was found to reduce chronic pain and fatigue as well as levels ofcreatinine(a substance that may indicate kidney disease if elevated).
Despite these positive findings, more research must be done to prove the efficacy of adaptogens.
What Happens When You Take Ashwagandha and Magnesium Together
Adaptogen supplements can be purchased online or in various stores, like grocery stores and nutrition shops.
Adaptogens come in a wide variety of supplement forms, including capsules, powders, drinks, andtinctures. You can also use dried or fresh adaptogen herbs.
Some manufactured foods and drinks contain adaptogen compounds. For example, some brands make adaptogen coffee or hot chocolate. There are also online recipes for making your own adaptogen-rich foods and drinks.
Side Effects of Adaptogens
There is always a risk of side effects when using herbs or supplements.
Research shows that plant adaptogens are not associated with serious side effects.
There are few studies that have examined the safety of taking specific adaptogens over long periods. This means the full safety profiles of most adaptogens are not known.
However, some adaptogens have been more thoroughly researched than others, includingP. ginsengandR. rosea.
P. ginsengmay cause:
For some people, ashwagandha use may lead to:
In rare cases,R. roseahas been linked to dizziness,dry mouth, or excessive saliva.
It should also be noted that herbal supplements may interact with other supplements, over-the-counter medications, or prescription drugs. Be sure to discuss potential interactions with a healthcare provider or registered dietitian before using adaptogens.
Summary
Adaptogens are various herbs, plants, and other substances that may help your body adapt to stress and provide other health benefits.
Research on adaptogens is lacking overall, and there isn’t enough evidence to back up many of their health claims.
When it comes to improving your health, herbs and supplements should never replace standard care or sustainable lifestyle changes. Talk with a knowledgeable healthcare provider or registered dietitian before starting adaptogens.
19 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Panossian AG, Efferth T, Shikov AN, et al.Evolution of the adaptogenic concept from traditional use to medical systems: pharmacology of stress- and aging-related diseases.Med Res Rev. 2021;41(1):630-703. doi:10.1002/med.21743Todorova V, Ivanov K, Delattre C, et al.Plant adaptogens-history and future perspectives.Nutrients. 2021;13(8):2861. doi:10.3390/nu13082861Liao LY, He YF, Li L, et al.A preliminary review of studies on adaptogens: comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide.Chin Med. 2018;13:57. doi:10.1186/s13020-018-0214-9Mancuso C, Santangelo R.Panax ginseng and Panax quinquefolius: From pharmacology to toxicology.Food Chem Toxicol. 2017;107(Pt A):362-372. doi:10.1016/j.fct.2017.07.019Mikulska P, Malinowska M, Ignacyk M, et al.Ashwagandha (Withania somnifera)—current research on the health-promoting activities: a narrative review.Pharmaceutics. 2023;15(4):1057. doi:10.3390/pharmaceutics15041057Li Y, Pham V, Bui M, et al.Rhodiola rosea L.:an herb with anti-stress, anti-aging, and immunostimulating properties for cancer chemoprevention.Curr Pharmacol Rep. 2017;3(6):384-395. doi:10.1007/s40495-017-0106-1Zheng Y, Ren W, Zhang L, et al.A review of the pharmacological action of astragalus polysaccharide.Front Pharmacol. 2020;11. doi:10.3389/fphar.2020.00349MedlinePlus.Eleuthero.Jamshidi N, Cohen MM.The clinical efficacy and safety of Tulsi in humans: a systematic review of the literature.Evid Based Complement Alternat Med. 2017;2017:9217567. doi:10.1155/2017/9217567Das G, Shin HS, Leyva-Gómez G, et al.Cordyceps spp. : a review on its immune-stimulatory and other biological potentials.Front Pharmacol. 2021;11. doi:10.3389/fphar.2020.602364Zeng P, Guo Z, Zeng X, et al.Chemical, biochemical, preclinical and clinical studies of Ganoderma lucidum polysaccharide as an approved drug for treating myopathy and other diseases in China.J Cell Mol Med. 2018;22(7):3278-3297. doi:10.1111/jcmm.13613Bower-Cargill C, Yarandi N, Petroczi A.A systematic review of the versatile effects of the Peruvian Maca Root (Lepidium meyenii ) on sexual dysfunction, menopausal symptoms and related conditions.Phytomedicine. 2022;2(4):100326. doi:10.1016/j.phyplu.2022.100326Obidiegwu JE, Lyons JB, Chilaka CA.TheDioscoreagenus (yam)-an appraisal of nutritional and therapeutic potentials.Foods. 2020;9(9):1304. doi:10.3390/foods9091304Brimson JM, Brimson S, Prasanth MI, et al.The effectiveness of Bacopa monnieri (Linn.) Wettst. as a nootropic, neuroprotective, or antidepressant supplement: analysis of the available clinical data.Sci Rep. 2021;11(1):596. doi:10.1038/s41598-020-80045-2National Center for Complementary and Integrative Health.Stress.Karosanidze I, Kiladze U, Kirtadze N, et al.Efficacy of adaptogens in patients with long COVID-19: a randomized, quadruple-blind, placebo-controlled trial.Pharmaceuticals (Basel). 2022;15(3):345. doi:10.3390/ph15030345National Center for Complementary and Integrative Health.Asian ginseng.National Center for Complementary and Integrative Health.Ashwagandha.National Center for Complementary and Integrative Health.Rhodiola.Additional ReadingUnderstanding the Stress Response. Harvard Health Publishing. Published March 2011.Ajala TO.The Effects of Adaptogens on the Physical and Psychological Symptoms of Chronic Stress.DISCOVERY: Georgia State Honors College Undergraduate Research Journal. 2017;4:2. doi:10.31922/disc4.2Cleveland Clinic.Integrative & Lifestyle Medicine.Updated August 15, 2018.Panossian A, Wikman G.Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity.Pharmaceuticals (Basel); 3(1):188-224. doi:10.3390/ph3010188
19 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Panossian AG, Efferth T, Shikov AN, et al.Evolution of the adaptogenic concept from traditional use to medical systems: pharmacology of stress- and aging-related diseases.Med Res Rev. 2021;41(1):630-703. doi:10.1002/med.21743Todorova V, Ivanov K, Delattre C, et al.Plant adaptogens-history and future perspectives.Nutrients. 2021;13(8):2861. doi:10.3390/nu13082861Liao LY, He YF, Li L, et al.A preliminary review of studies on adaptogens: comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide.Chin Med. 2018;13:57. doi:10.1186/s13020-018-0214-9Mancuso C, Santangelo R.Panax ginseng and Panax quinquefolius: From pharmacology to toxicology.Food Chem Toxicol. 2017;107(Pt A):362-372. doi:10.1016/j.fct.2017.07.019Mikulska P, Malinowska M, Ignacyk M, et al.Ashwagandha (Withania somnifera)—current research on the health-promoting activities: a narrative review.Pharmaceutics. 2023;15(4):1057. doi:10.3390/pharmaceutics15041057Li Y, Pham V, Bui M, et al.Rhodiola rosea L.:an herb with anti-stress, anti-aging, and immunostimulating properties for cancer chemoprevention.Curr Pharmacol Rep. 2017;3(6):384-395. doi:10.1007/s40495-017-0106-1Zheng Y, Ren W, Zhang L, et al.A review of the pharmacological action of astragalus polysaccharide.Front Pharmacol. 2020;11. doi:10.3389/fphar.2020.00349MedlinePlus.Eleuthero.Jamshidi N, Cohen MM.The clinical efficacy and safety of Tulsi in humans: a systematic review of the literature.Evid Based Complement Alternat Med. 2017;2017:9217567. doi:10.1155/2017/9217567Das G, Shin HS, Leyva-Gómez G, et al.Cordyceps spp. : a review on its immune-stimulatory and other biological potentials.Front Pharmacol. 2021;11. doi:10.3389/fphar.2020.602364Zeng P, Guo Z, Zeng X, et al.Chemical, biochemical, preclinical and clinical studies of Ganoderma lucidum polysaccharide as an approved drug for treating myopathy and other diseases in China.J Cell Mol Med. 2018;22(7):3278-3297. doi:10.1111/jcmm.13613Bower-Cargill C, Yarandi N, Petroczi A.A systematic review of the versatile effects of the Peruvian Maca Root (Lepidium meyenii ) on sexual dysfunction, menopausal symptoms and related conditions.Phytomedicine. 2022;2(4):100326. doi:10.1016/j.phyplu.2022.100326Obidiegwu JE, Lyons JB, Chilaka CA.TheDioscoreagenus (yam)-an appraisal of nutritional and therapeutic potentials.Foods. 2020;9(9):1304. doi:10.3390/foods9091304Brimson JM, Brimson S, Prasanth MI, et al.The effectiveness of Bacopa monnieri (Linn.) Wettst. as a nootropic, neuroprotective, or antidepressant supplement: analysis of the available clinical data.Sci Rep. 2021;11(1):596. doi:10.1038/s41598-020-80045-2National Center for Complementary and Integrative Health.Stress.Karosanidze I, Kiladze U, Kirtadze N, et al.Efficacy of adaptogens in patients with long COVID-19: a randomized, quadruple-blind, placebo-controlled trial.Pharmaceuticals (Basel). 2022;15(3):345. doi:10.3390/ph15030345National Center for Complementary and Integrative Health.Asian ginseng.National Center for Complementary and Integrative Health.Ashwagandha.National Center for Complementary and Integrative Health.Rhodiola.Additional ReadingUnderstanding the Stress Response. Harvard Health Publishing. Published March 2011.Ajala TO.The Effects of Adaptogens on the Physical and Psychological Symptoms of Chronic Stress.DISCOVERY: Georgia State Honors College Undergraduate Research Journal. 2017;4:2. doi:10.31922/disc4.2Cleveland Clinic.Integrative & Lifestyle Medicine.Updated August 15, 2018.Panossian A, Wikman G.Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity.Pharmaceuticals (Basel); 3(1):188-224. doi:10.3390/ph3010188
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Panossian AG, Efferth T, Shikov AN, et al.Evolution of the adaptogenic concept from traditional use to medical systems: pharmacology of stress- and aging-related diseases.Med Res Rev. 2021;41(1):630-703. doi:10.1002/med.21743Todorova V, Ivanov K, Delattre C, et al.Plant adaptogens-history and future perspectives.Nutrients. 2021;13(8):2861. doi:10.3390/nu13082861Liao LY, He YF, Li L, et al.A preliminary review of studies on adaptogens: comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide.Chin Med. 2018;13:57. doi:10.1186/s13020-018-0214-9Mancuso C, Santangelo R.Panax ginseng and Panax quinquefolius: From pharmacology to toxicology.Food Chem Toxicol. 2017;107(Pt A):362-372. doi:10.1016/j.fct.2017.07.019Mikulska P, Malinowska M, Ignacyk M, et al.Ashwagandha (Withania somnifera)—current research on the health-promoting activities: a narrative review.Pharmaceutics. 2023;15(4):1057. doi:10.3390/pharmaceutics15041057Li Y, Pham V, Bui M, et al.Rhodiola rosea L.:an herb with anti-stress, anti-aging, and immunostimulating properties for cancer chemoprevention.Curr Pharmacol Rep. 2017;3(6):384-395. doi:10.1007/s40495-017-0106-1Zheng Y, Ren W, Zhang L, et al.A review of the pharmacological action of astragalus polysaccharide.Front Pharmacol. 2020;11. doi:10.3389/fphar.2020.00349MedlinePlus.Eleuthero.Jamshidi N, Cohen MM.The clinical efficacy and safety of Tulsi in humans: a systematic review of the literature.Evid Based Complement Alternat Med. 2017;2017:9217567. doi:10.1155/2017/9217567Das G, Shin HS, Leyva-Gómez G, et al.Cordyceps spp. : a review on its immune-stimulatory and other biological potentials.Front Pharmacol. 2021;11. doi:10.3389/fphar.2020.602364Zeng P, Guo Z, Zeng X, et al.Chemical, biochemical, preclinical and clinical studies of Ganoderma lucidum polysaccharide as an approved drug for treating myopathy and other diseases in China.J Cell Mol Med. 2018;22(7):3278-3297. doi:10.1111/jcmm.13613Bower-Cargill C, Yarandi N, Petroczi A.A systematic review of the versatile effects of the Peruvian Maca Root (Lepidium meyenii ) on sexual dysfunction, menopausal symptoms and related conditions.Phytomedicine. 2022;2(4):100326. doi:10.1016/j.phyplu.2022.100326Obidiegwu JE, Lyons JB, Chilaka CA.TheDioscoreagenus (yam)-an appraisal of nutritional and therapeutic potentials.Foods. 2020;9(9):1304. doi:10.3390/foods9091304Brimson JM, Brimson S, Prasanth MI, et al.The effectiveness of Bacopa monnieri (Linn.) Wettst. as a nootropic, neuroprotective, or antidepressant supplement: analysis of the available clinical data.Sci Rep. 2021;11(1):596. doi:10.1038/s41598-020-80045-2National Center for Complementary and Integrative Health.Stress.Karosanidze I, Kiladze U, Kirtadze N, et al.Efficacy of adaptogens in patients with long COVID-19: a randomized, quadruple-blind, placebo-controlled trial.Pharmaceuticals (Basel). 2022;15(3):345. doi:10.3390/ph15030345National Center for Complementary and Integrative Health.Asian ginseng.National Center for Complementary and Integrative Health.Ashwagandha.National Center for Complementary and Integrative Health.Rhodiola.
Panossian AG, Efferth T, Shikov AN, et al.Evolution of the adaptogenic concept from traditional use to medical systems: pharmacology of stress- and aging-related diseases.Med Res Rev. 2021;41(1):630-703. doi:10.1002/med.21743
Todorova V, Ivanov K, Delattre C, et al.Plant adaptogens-history and future perspectives.Nutrients. 2021;13(8):2861. doi:10.3390/nu13082861
Liao LY, He YF, Li L, et al.A preliminary review of studies on adaptogens: comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide.Chin Med. 2018;13:57. doi:10.1186/s13020-018-0214-9
Mancuso C, Santangelo R.Panax ginseng and Panax quinquefolius: From pharmacology to toxicology.Food Chem Toxicol. 2017;107(Pt A):362-372. doi:10.1016/j.fct.2017.07.019
Mikulska P, Malinowska M, Ignacyk M, et al.Ashwagandha (Withania somnifera)—current research on the health-promoting activities: a narrative review.Pharmaceutics. 2023;15(4):1057. doi:10.3390/pharmaceutics15041057
Li Y, Pham V, Bui M, et al.Rhodiola rosea L.:an herb with anti-stress, anti-aging, and immunostimulating properties for cancer chemoprevention.Curr Pharmacol Rep. 2017;3(6):384-395. doi:10.1007/s40495-017-0106-1
Zheng Y, Ren W, Zhang L, et al.A review of the pharmacological action of astragalus polysaccharide.Front Pharmacol. 2020;11. doi:10.3389/fphar.2020.00349
MedlinePlus.Eleuthero.
Jamshidi N, Cohen MM.The clinical efficacy and safety of Tulsi in humans: a systematic review of the literature.Evid Based Complement Alternat Med. 2017;2017:9217567. doi:10.1155/2017/9217567
Das G, Shin HS, Leyva-Gómez G, et al.Cordyceps spp. : a review on its immune-stimulatory and other biological potentials.Front Pharmacol. 2021;11. doi:10.3389/fphar.2020.602364
Zeng P, Guo Z, Zeng X, et al.Chemical, biochemical, preclinical and clinical studies of Ganoderma lucidum polysaccharide as an approved drug for treating myopathy and other diseases in China.J Cell Mol Med. 2018;22(7):3278-3297. doi:10.1111/jcmm.13613
Bower-Cargill C, Yarandi N, Petroczi A.A systematic review of the versatile effects of the Peruvian Maca Root (Lepidium meyenii ) on sexual dysfunction, menopausal symptoms and related conditions.Phytomedicine. 2022;2(4):100326. doi:10.1016/j.phyplu.2022.100326
Obidiegwu JE, Lyons JB, Chilaka CA.TheDioscoreagenus (yam)-an appraisal of nutritional and therapeutic potentials.Foods. 2020;9(9):1304. doi:10.3390/foods9091304
Brimson JM, Brimson S, Prasanth MI, et al.The effectiveness of Bacopa monnieri (Linn.) Wettst. as a nootropic, neuroprotective, or antidepressant supplement: analysis of the available clinical data.Sci Rep. 2021;11(1):596. doi:10.1038/s41598-020-80045-2
National Center for Complementary and Integrative Health.Stress.
Karosanidze I, Kiladze U, Kirtadze N, et al.Efficacy of adaptogens in patients with long COVID-19: a randomized, quadruple-blind, placebo-controlled trial.Pharmaceuticals (Basel). 2022;15(3):345. doi:10.3390/ph15030345
National Center for Complementary and Integrative Health.Asian ginseng.
National Center for Complementary and Integrative Health.Ashwagandha.
National Center for Complementary and Integrative Health.Rhodiola.
Understanding the Stress Response. Harvard Health Publishing. Published March 2011.Ajala TO.The Effects of Adaptogens on the Physical and Psychological Symptoms of Chronic Stress.DISCOVERY: Georgia State Honors College Undergraduate Research Journal. 2017;4:2. doi:10.31922/disc4.2Cleveland Clinic.Integrative & Lifestyle Medicine.Updated August 15, 2018.Panossian A, Wikman G.Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity.Pharmaceuticals (Basel); 3(1):188-224. doi:10.3390/ph3010188
Understanding the Stress Response. Harvard Health Publishing. Published March 2011.
Ajala TO.The Effects of Adaptogens on the Physical and Psychological Symptoms of Chronic Stress.DISCOVERY: Georgia State Honors College Undergraduate Research Journal. 2017;4:2. doi:10.31922/disc4.2
Cleveland Clinic.Integrative & Lifestyle Medicine.Updated August 15, 2018.
Panossian A, Wikman G.Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity.Pharmaceuticals (Basel); 3(1):188-224. doi:10.3390/ph3010188
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