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Healthy Diet

Everything you need to know about adaptogens

14/11/20245 min read

Written byH&B editorial team

Reviewed byDan Clarke

Adaptogen healthy food. Herb and spice collection on light background. Banner

Foods and plants that may potentially support the brain – it sounds too good to be true. We ask a nutritionist: what actually are adaptogens and how do they work?

Summary

1What are adaptogens?

Adaptogens control the release of stress hormones and help to bring the body back to a natural ‘balance’...

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2What’s the science behind stress?

It’s thought our bodies go through three stages of stress: alarm, resistance and exhaustion...

Jump to details below

35 adaptogens to have on your radar

From ‘golden root’ to ‘zombie fungus’, each has its own weird and wonderful qualities...

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What are adaptogens?
What’s the science behind stress?
5 adaptogens to have on your radar

Explore related topics

Healthy Diet

Hands up if life’s feeling a bit hectic?

We all have our ways of winding down, whether it’s a relaxing bath, a bit of yoga or switching off from social media. But what about the less obvious choices?

Enter adaptogens, a group of holistic herbs, fruits and functional mushrooms thought to bring stability and harmony to everyday stressful moments. Nutritionist Dan Clarke explains...

"It’s thought our bodies go through three stages of stress: alarm, resistance and exhaustion"

What are adaptogens?

“Adaptogens are plant and botanical extracts that can have a measurable effect on our body’s stress response through interacting with something called the hypothalamic pituitary adrenal (HPA) axis.

They can affect the secretion of hormones like cortisol, adrenaline and aldosterone,” says Dan. As the name suggests, adaptogens help the body adapt to and ‘reset’ from stress.

They work on a chemical level, helping to control the release of some stress hormones and helping bring the body back to a natural ‘balance’.^1,2

What’s the science behind stress?

When we talk about stress here, it could mean physical or emotional. So that’s anything from an anxious night’s sleep to beating a PB at the gym.

It’s thought our bodies go through three stages of stress:³

alarm: we get the signal that something’s wrong. Our body sends out hormones like adrenaline
resistance: these hormones trigger the ‘fight or flight’ response, which helps our body survive the threat. Our physical or mental energy may increase
exhaustion: phew! The threat is over and our bodies begin to balance out, but it’s all been pretty tiring. Your stress hormones keep the body alert for a little while

Adaptogens basically allow you to experience the phase of resistance for longer. This doesn’t mean you’re stressed during that time! Instead, you might have the energy to work out for longer, for example.

5 adaptogens to have on your radar

1. Ashwagandha

This “horse-smelling” root gets its name from the Sanskrit language and has been used in Ayurvedic medicine for as long as 4000 years.⁴

While more research is needed before claiming any definite effects, ashwagandha is thought to help reduce fatigue and improve concentration in stressed people.⁵

2. Rhodiola

Also known as ‘golden root’, this spiky-looking yellow flower has a history of use in Russia and Scandinavia.⁷

It’s most famous for its potential effect on stress.⁷ However, there isn’t enough human research to make any definite claims about rhodiola’s role in health.⁶

"‘Zombie fungus’ might not be your first pick, but this spooky-looking mushroom has some potential benefits behind it"

3. Eleutherococcus

Yeah, we had to double-check the spelling too. If it doesn’t ring a bell, you might know this better as Siberian ginseng.

Eleutherococcus has been historically used in Chinese medicine to strengthen ‘qi’ (life force).⁸ Today, it’s used as a potential way to support immune health and mental wellbeing in some circumstances.

And, according to the European Medicines Agency, it’s suitable for “fatigue and weakness”.⁹

4. Cordyceps

After something to support sports performance? ‘Zombie fungus’ might not be your first pick, but this spooky-looking mushroom has some potential benefits behind it.

A small 2010 study using a variety of cordyceps, conducted on healthy older adults, concluded that it “improves exercise performance and might contribute to wellness”.¹⁰

It’s also thought to be useful for energy as it may enhance production of a substance called adenosine triphosphate (ATP) which gives our cells energy.¹¹

5. Schisandra

This Chinese red berry has been used in traditional medicine for everything from heart health to stomach problems and mental health.¹²

A meta-review published in Nutrients journal concludes that schisandra improves properties “associated with antioxidant effects and an improvement of energy metabolism in the brain”.¹²

However, it acknowledges that we can’t be sure whether there’s a direct cause-and-effect relationship between the two.

Can anyone take adaptogens?

Adaptogens are non-toxic (when taken in their normal doses).¹ But everyone is different and we can’t guarantee that all adaptogens will always be right for everyone.

If you have a medical condition or you take medication, speak to your GP before trying a new adaptogen.

The final say

Although many have been used for thousands of years, we still don’t know everything there is to know about adaptogens. But we’re closer than ever to a world of flowers, plants and fungi that could work alongside us.

Just because we’ve used something for a long time, it doesn’t mean it's definitely effective or safe for you specifically. So always talk to a trusted professional before trying anything new. Fancy a deeper dive into the world of functional mushrooms? Check out our mushroom myth-busting article...

Disclaimer

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies.

Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Before taking any supplements or minerals, it’s best to make sure you’re getting all the nutrients through your diet first. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.

Sources

1. UCLA Health. What are adaptogens and should you be taking them? [Internet]. UCLA Health [reviewed 2022 Feb 16; cited 2024 Oct 28]. Available from: https://www.uclahealth.org/news/article/what-are-adaptogens-and-should-you-be-taking-them

2. Cleveland Clinic. Adaptogens [Internet]. Cleveland Clinic [reviewed 2022 Feb 2; cited 2024 Oct 28]. Available from: https://my.clevelandclinic.org/health/drugs/22361-adaptogens

3. Chu B, Marwaha K, Sanvictores T, Awosika AO, Ayers D. Physiology, Stress Reaction. StatPearls [Internet]. 2024 May 7 [cited 2024 Oct 28]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK541120/

4. Adi NG, Opportunities and challenges in the cultivation of ashwagandha (withania somnifera) (L.) DUNAL. 2012 Apr [cited 2024 Oct 28]. Available from: https://www.researchgate.net/publication/264289020_OPPORTUNITIES_AND_CHALLENGES_IN_THE_CULTIVATION_OF_ASHWAGANDHA_Withania_somnifera_L_DUNAL

5. Smith SJ, Lopresti AL, Fairchild TJ. Exploring the efficacy and safety of a novel standardized ashwagandha (Withania somnifera) root extract (Witholytin®) in adults experiencing high stress and fatigue in a randomized, double-blind, placebo-controlled trial. British Association for Psychopharmacology [Internet]. 2023 Sep 23 [cited 2024 Oct 28]; 37(11). Available from: https://journals.sagepub.com/doi/full/10.1177/02698811231200023

6. National Center for Complementary and Integrative Health (NIH). Rhodiola [Internet]. NIH [reviewed 2020 Oct; cited 2024 Oct 28]. Available from: https://www.nccih.nih.gov/health/rhodiola

7. Anghelescu IG, Edwards D, Seifritz E, Kasper S. Stress management and the role of Rhodiola rosea: a review. Int J Psychiatry Clin Pract [Internet]. 2018 Jan 11 [cited 2024 Oct 28]; 22(4): 242-52. Available from: https://pubmed.ncbi.nlm.nih.gov/29325481/

8. Drugs.com. Siberian ginseng [Internet]. Drugs.com [reviewed 2024 Jan 1; cited 2024 Oct 28]. Available from: https://www.drugs.com/npp/eleutherococcus.html

9. European Medicines Agency. Eleutherococcus root. European Medicines Agency [Internet]. 2016 Feb 2 [cited 2024 Oct 28]. Available from: https://www.ema.europa.eu/en/documents/herbal-summary/eleutherococcus-root-summary-public_en.pdf

10. Chen S et al. Effect of Cs-4® (Cordyceps sinensis) on Exercise Performance in Healthy Older Subjects: A Double-Blind, Placebo-Controlled Trial. J Altern Complement Med [Internet]. 2010 May [cited 2024 Oct 30]; 16(5): 585-90. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3110835/

11. Tuli HS, Sandhu SS, Sharma AK. Pharmacological and therapeutic potential of Cordyceps with special reference to Cordycepin. 3 Biotech [Internet]. 2013 Feb 19 [cited 2024 Oct 30]; 19(4): 1-12. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3909570/

12. Nowak A et al. Potential of Schisandra chinensis (Turcz.) Baill. in Human Health and Nutrition: A Review of Current Knowledge and Therapeutic Perspectives. Nutrients [Internet]. 2019 Feb 4 [cited 2024 Oct 30]; 11(2): 333. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6412213/