10 Best Adaptogens for Immune Support
Let’s face it — modern life is a bit much. Between deadlines, doom scrolling, and 40+ hour workweeks, we’re all a little stressed. Is it any wonder that we get the sniffles from time to time? That’s where adaptogens come in.
These powerful plants and fungi can help your body bounce back from stress while giving your immune system the support it deserves. Some have centuries of traditional use behind them, while others have shiny PubMed receipts. In this article, we’ll look at the top 10 adaptogens for immunity and how they work.
What Are Adaptogens?
Adaptogens are a class of herbs, roots, and fungi that help your body adapt to stress. Originally defined in the 1940s by Russian scientist N.V. Lazarev, opens in a new tab, adaptogens must meet a few specific criteria: they should be non-toxic, help the body maintain balance, and support resistance to a variety of stressors, whether they’re physical, emotional, or environmental.
Basically, they can help your body respond to stress more effectively. Unlike caffeine or stimulants, adaptogens work with your body’s natural rhythms, especially by supporting the HPA axis and encouraging balanced cortisol levels. They’re not a quick fix, but with consistent use, adaptogens can help you stay grounded, calm, and healthy.
How Can Adaptogens Support Immunity?
Stress and immunity are deeply connected. When you're stressed out, your immune system takes a hit.
Many adaptogens, like astragalus, reishi, and holy basil, contain active compounds (like polysaccharides, flavonoids, and saponins) that can boost immune cell activity, support healthy levels of inflammation, and encourage the production of antibodies.
They help the immune system respond appropriately, whether that means ramping up defenses or calming an overactive response. This is especially helpful in today’s world of constant stress, opens in a new tab, unpredictable viruses, and never-ending to-do lists.
Top 10 Adaptogens for Immune Support
There are many adaptogens out there, but some are more effective than others. So, without further ado, here are our top picks for immune-supporting adaptogens.
1. Panax Ginseng
Panax ginseng (often called Asian ginseng) has been flexing its herbal muscles for over 2,000 years in Traditional Chinese Medicine. The word Panax literally means “all-healing,” which gives you an idea of how highly this root is regarded.
As an adaptogen, Panax ginseng helps regulate your stress response by modulating the HPA axis, opens in a new tab. This system is kind of like your body's internal thermostat for cortisol and inflammation.
It also provides immune support, as ginsenosides (its active compounds) have been shown in studies to stimulate immune cells like natural killer (NK) cells, T-cells, and macrophages. Modern research confirms it helps with immune modulation and may even improve vaccine responses.
2. Lion’s Mane Mushroom
Lion’s mane may look like a shaggy sea creature, but this fuzzy fungus is pure brain (and body) fuel. Traditionally used in Chinese and Japanese medicine for digestive and cognitive health, lion’s mane has earned modern cred for its nootropic benefits.
But here's what many don’t realize: This mushroom can also have immune-supporting benefits. Its beta-glucans and polysaccharides can help support immune cells, opens in a new tab, especially in the gut (which is where 70% of your immune system hangs out, opens in a new tab). That makes lion’s mane a dual-threat adaptogen, supporting both the nervous system and immune defenses.
This is just one of many reasons this mushroom is a starring ingredient in our Mushroom Coffee+. Thanks to our easy-to-make formula, taking medicinal mushrooms is even easier (and more delicious) than you’d think!
3. Ashwagandha
Ashwagandha, opens in a new tab is the stress whisperer of the adaptogen world. Used for centuries in Ayurvedic medicine as a rasayana (rejuvenator), this root has a long résumé: calming the mind, boosting stamina, and yes, even supporting immune health.
Its active compounds, called withanolides, help regulate cortisol levels, opens in a new tab and reduce the immune-suppressing effects of chronic stress. In other words, when life gets chaotic, ashwagandha helps your immune system keep its cool.
Studies have also shown it may enhance the activity of white blood cells, opens in a new tab and support antibody production. Whether you're burned out, run-down, or just tired of being tired, this earthy root helps bring your body back to balance — no meditation cushion required.
4. L-Theanine
L-theanine is an amino acid found almost exclusively in green tea, opens in a new tab, and it’s what gives your cup of matcha that smooth, calming effect. While not technically an herb, it still works as an adaptogen by promoting alpha brainwaves, opens in a new tab, which are the kind linked to calm focus.
L-theanine can also support the immune system by encouraging gamma delta T-cell activity, opens in a new tab, which is your body’s first line of defense against infection. It’s even been shown to influence the production of cytokines, opens in a new tab, which help coordinate your immune response. Plus, when paired with caffeine (like in our Mushroom Coffee+), L-theanine helps you feel alert but not wired—a rare feat in the world of stimulants.
5. Chaga
Chaga, opens in a new tab is a powerful adaptogenic mushroom that grows on birch trees in cold climates. Rich in beta-glucans, antioxidants (especially superoxide dismutase), and polysaccharides, chaga helps the immune system stay balanced — not too strong, not too weak.
As an adaptogen, it can support the body’s stress response by calming oxidative stress and systemic irritation, both of which play huge roles in immune health. Studies suggest chaga may support white blood cell production, opens in a new tab and help fight off viruses and bacteria. It’s a fungus with some serious immune flex.
With all of these benefits, is it any wonder that chaga is the third starring ingredient in our Mushroom Coffee+? Combined with L-theanine, lion’s mane, collagen, and coffee extract, this mushroom can both support your immune system and keep your brain sharp, opens in a new tab.
6. Astragalus
Astragalus has been a staple in Traditional Chinese Medicine for over 2,000 years, often prescribed to strengthen “wei qi,” or the body’s defensive energy. As an adaptogen, astragalus supports your immune system by stimulating the production of white blood cells and enhancing the activity of natural killer (NK) cells and macrophages, opens in a new tab.
Its polysaccharides and flavonoids are known to modulate inflammatory responses and boost antibody production. In modern studies, astragalus has shown promise in supporting immune function. It’s not flashy, but it gets the job done, and that’s good enough for us.
7. Holy Basil
In Ayurveda, holy basil (AKA tulsi) is considered nothing short of sacred, and for good reason. Known as “The Incomparable One,” tulsi is used to support everything from stress resilience to respiratory health. As an adaptogen, it shines by regulating cortisol and reducing the damaging effects of oxidative stress.
But tulsi doesn’t stop at chilling you out. Research suggests it can also enhance T-helper cells, balance cytokine levels, and even support antibody production. Plus, its antimicrobial properties make it a favorite during cold and flu season.
8. Reishi Mushroom
Known as the “Mushroom of Immortality” in Traditional Chinese Medicine, reishi has centuries of use for boosting vitality and longevity. It contains triterpenes and beta-glucans that stimulate immune cells like macrophages, opens in a new tab, dendritic cells, and natural killer cells.
Reishi is also anti-inflammatory and can help downregulate overactive immune response, opens in a new tab, which is great if you’re prone to chronic inflammation or autoimmune flares. Plus, it supports sleep, reduces stress, and helps you bounce back faster from immune dips.
9. Eleuthero
Traditionally used in Russia and East Asia to build stamina and resilience, this hardy root helps your body adapt to stress. Its eleutherosides (active compounds) enhance lymphocyte activity, opens in a new tab and support the adrenal system, making it particularly useful for people dealing with chronic stress or burnout.
Research suggests eleuthero may increase the function of T cells and improve the body’s response to infection. It’s not as famous as ashwagandha or Panax ginseng, but if your energy is in the gutter and your immune system needs a boost, eleuthero shows up.
10. Schisandra
Schisandra is a bright red berry with a complicated flavor profile — sweet, sour, salty, bitter, and pungent. That pretty much sums up its adaptogenic superpowers, too. Used for centuries in Traditional Chinese Medicine as a “five-flavor fruit,” schisandra is known for supporting liver health, opens in a new tab, stamina, and (of course) immune function.
It works by modulating the body’s stress response, opens in a new tab and improving resilience via the HPA axis, while also influencing the immune system through antioxidant and anti-inflammatory effects. Schisandrins (its active compounds) help regulate cytokine production, opens in a new tab and enhance the function of white blood cells.
The Bottom Line
Adaptogens may be ancient, but their immune-supporting powers are right on time. From the bearded balance of lion’s mane to the steady defense of L-theanine, these herbs and mushrooms bring more to the table than just stress relief.
They can also help keep your immune system working and ready for whatever comes your way. If you want to try the benefits of adaptogens for yourself, look no further than our Mushroom Coffee+. With three adaptogens and a pile of nootropics, our mushroom blends, opens in a new tab are here for slow mornings, busy afternoons, and everything in between.
Sources:
Reflection Paper on the Adaptogenic Concept | European Medicines Agency, opens in a new tab
If you want to boost immunity, look to the gut | UCLA Health, opens in a new tab
L-theanine intervention enhances human gammadeltaT lymphocyte function | PubMed, opens in a new tab
L-Theanine and Immunity: A Review | PMC, opens in a new tab
Astragalus | Alzheimer’s Discovery, opens in a new tab
Tulsi (Ocimum sanctum): A Potent Adaptogen | Auctores, opens in a new tab
Eleuthero – Health Information Library | PeaceHealth, opens in a new tab
Start your day The Right Way
