• Quick Answer: Adaptogens are a group of herbs and mushrooms that help the body adapt to physical and emotional stress. They work by supporting nervous system function, encouraging relaxation, lowering stress hormones, supporting the immune system, and even speeding up wound healing.

Our bodies do so much for us — seriously, just think about it. Our bodies fight off infections, produce energy, maintain a sleep/wake cycle, digest food, and power the super-organs that are our brains. With all of that multitasking going on, is it really any wonder that sometimes our bodies need a little extra support?

When life gets real and your energy levels, mental health, or immunity start to dip, try showing your body some love by taking an adaptogen or two. Read on to learn more about these crazy supplements, how they work, and how to take them.

What Are Adaptogens?

Basically, adaptogens are plant-based compounds found in certain herbs and mushrooms that can support your body’s ability to handle stressors. In other words, they help your body adapt to high-stakes situations. These herbs have been used for centuries in Traditional Chinese Medicine and Indian Ayurveda to support homeostasis, or balance, within the body. Instead of letting stressors like a demanding job or lack of sleep throw you off balance, adaptogenic herbs can help you stay cool, calm, and collected. 

These herbs and fungi come from a wide range of botanical families. For example, Schisandra chinensis belongs to the Schisandraceae family, Withania somnifera (AKA ashwagandha) is part of the Solanaceae family, and Rhodiola rosea grows in the Crassulaceae family. Even fungi like cordyceps and reishi have their own distinct place in traditional pharmacopoeias.

Historically, these adaptogens have deep roots in healing systems across the world. For instance, in Traditional Chinese Medicine (TCM), records of schisandra and ginseng date back thousands of years. Ancient TCM practitioners used these herbs to restore vitality and balance. 

• Study Spotlight: Ancient herbal therapy: A brief history of Panax ginseng (Journal of Ginseng Research, 2023) — Historical review summarizing ginseng’s adaptogenic classification and CNS/stress-resilience mechanisms. Evidence Type: Narrative review (background, not a clinical trial).

Similarly, Ayurveda (India’s ancient wellness tradition) has long relied on herbs like ashwagandha and holy basil (AKA tulsi) to support stress resilience and help patients feel relaxed. Even though they were developed completely independently, both methods recognize the ability of these plants to help the body maintain homeostasis.

You can enjoy adaptogens in several different ways, depending on the herb and tradition. Many traditional remedies are made of finely ground powders mixed into food or drinks, alcohol-based tinctures, and soothing teas brewed from roots, leaves, or berries. 

Nowadays, you can also find adaptogens in trendy new forms like capsules, gummies, and even desserts or drinks. All of these options might seem like overkill, but they make adaptogens versatile and accessible for every set of preferences.

How Do Adaptogens Work?

Adaptogens work by supporting your body’s stress response system. Specifically, they support the hypothalamic-pituitary-adrenal (HPA) axis, which helps regulate stress hormones like cortisol. They can also support the central nervous system, which is made up of your brain and spinal nerves. This system is in charge of both your rest-and-digest and fight-or-flight responses.

• Study Spotlight : A preliminary review of studies on adaptogens (Chinese Medicine, 2018) — Overview of how “adaptogens” are defined, common plants, proposed HPA-axis and cellular stress–response mechanisms, and a review of human/animal evidence. Evidence Type : Narrative review (background, not a clinical trial).

Here’s a simple breakdown of how it works:

1. Hypothalamus Activation → The hypothalamus senses stress and signals the pituitary gland.
2. Pituitary Gland Response → The pituitary gland releases hormones that activate the adrenal glands.
3. Adrenal Gland Action → The adrenal glands release cortisol to help you respond to stress.
4. Cortisol Balancing → Adaptogens help keep cortisol from staying too high or dropping too low.
5. CNS Support → They also influence neurotransmitters like GABA and glutamate, which can help you feel calmly focused while reducing overstimulation.

Picture your body as a thermostat, always adjusting to keep things comfortable. When stress hormones start running wild, adaptogens encourage your system to bring things back to a healthier balance. This is homeostasis at work. Whether you're dealing with chronic stress or just need a little help focusing, adaptogens can support overall wellness to help you bring your A-game to every game.

What Are the Health Benefits of Adaptogens?

There are many adaptogens out there, and each one brings its own benefits to the table. Read on for a list of benefits you might find, as well as common adaptogens that can provide each benefit. 

If you’re in a rush, no worries — we’ve included a handy table you can reference whenever you need it.

Encourages Feelings of Relaxation

If you can’t sleep, have racing thoughts, or have just felt like your body isn’t handling stress as well as it usually does, adaptogens can help. These herbs can help support healthy cortisol levels and help your nervous system stay calm under pressure, providing some much-needed stress relief. 

• Study Spotlight : The effect of adaptogenic plants on stress: A systematic review and meta-analysis (Journal of Functional Foods, 2023) — Assesses RCTs on adaptogens and stress outcomes (cortisol/ACTH and perceived stress) in healthy adults. Covers 25 studies across nine herbs and meta-analyzes Withania somnifera effects. Evidence Type : Systematic review and meta-analysis of randomized controlled trials.

By encouraging balance in the HPA axis, these herbal powerhouses can both support your stress in the moment and help strengthen your defenses against future stressors. This can help you feel more relaxed as well as support high-quality sleep and encourage more fulfilling social interactions. Seeing as stress is a risk factor for dozens of major health conditions, supporting relaxation is more important than ever!

Some adaptogens that can support your mental health include the following:

• Ashwagandha (Withania somnifera)
• Holy basil or tulsi (Ocimum sanctum)
• Rhodiola rosea
• Lion’s mane mushroom (Hericium erinaceus)
• Green tea (Camellia sinensis)
• Reishi mushroom (Ganoderma lucidum)
• Eleuthero (Eleutherococcus senticosus)

Supports Brainpower

Brain fog can hit at the worst moments, making it hard to think and even harder to focus. Adaptogens can support cognitive performance by encouraging focus, memory-making skills, and mental clarity. 

Some adaptogenic herbs can even help protect the brain from oxidative stress while encouraging blood flow and supporting mental energy. Whether you're powering through a presentation or just want to stay sharp for the daily crossword puzzle, adaptogens are there to elevate your brain game.

Some adaptogens that can support your brain include the following:

• Asian ginseng (Panax ginseng)
• Rhodiola rosea
• Schisandra chinensis
• Cordyceps (Cordyceps sinensis)
• Lion’s mane mushroom (Hericium erinaceus)

Supports the Immune System

Your immune system works hard to keep you healthy, and adaptogens can help it do its job by promoting homeostasis and encouraging a healthy immune response. These herbs can support immune cell activity and may help support balance when it comes to stress-induced dips in immune function. Plus, many are rich in antioxidants, which can help your body fend off free radicals.

Some adaptogens that can support your immune system include the following: 

• Reishi mushroom (Ganoderma lucidum)
• Astragalus membranaceus
• Chaga mushroom (Inonotus obliquus)
• Turkey tail mushroom (Trametes versicolor)
• American ginseng (Panax quinquefolius)

Encourages Physical Performance

If you’re looking for extra stamina during workouts or long days on your feet, look no further than — you guessed it — some friendly adaptogens. Many of them can support energy production, ease feelings of fatigue, support healthy blood sugars, and even encourage efficient oxygen utilization. Athletes and wellness seekers alike can keep their bodies energized and strong thanks to these handy adaptogens.

Some adaptogens that can support your energy levels and fitness include the following: 

• Rhodiola rosea
• Cordyceps (Cordyceps sinensis)
• Maca root (Lepidium peruvianum)
• Siberian ginseng (Eleutherococcus senticosus)
• Panax ginseng

How Can You Take More Adaptogens?

Are you ready to take advantage of the helpful effects of adaptogens? The good news is, you’ve got options. You can sip on teas infused with holy basil or add a dash of powdered adaptogens like eleuthero to your morning coffee for an energizing twist. 

Speaking of coffee, wouldn’t it be great if your coffee already came packed with adaptogens? Our Mushroom Coffee+ contains both lion’s mane and chaga mushrooms, as well as L-theanine from green tea, to help you feel less stressed. Plus, our coffee is made with coffee extract that contains only 45 mg of caffeine per serving, so you won’t be adding fuel to your stress fire.

If you prefer something a little more traditional, try regular herbal supplements. Extracts or tinctures work wonders, too. While finding your groove, remember that slow and steady wins the adaptogen race. 

Stick to normal doses, and always check in with a healthcare professional to make sure your new wellness choices fit your lifestyle. While adaptogens might be plant powerhouses, they’re even better when teamed up with expert guidance.

Dosage & Safety

Research suggests daily use of 300 to 600 mg for ashwagandha, 200 to 400 mg for rhodiola, one to three grams for maca root, and 500 to 1,500 mg for reishi extracts. Green tea is often consumed in up to eight cups per day, while mushrooms like lion’s mane, chaga, and turkey tail are generally taken at 500 to 2,000 mg in capsule or powder form (or in the form of mushroom coffee — hello!). 

• Study Spotlight : The Acute and Chronic Effects of Lion’s Mane Mushroom Supplementation on Cognitive Function, Stress and Mood in Young Adults: A Double-Blind, Parallel Groups, Pilot Study (Nutrients, 2023) — A randomized, double-blind, placebo-controlled pilot testing 1.8 g/day Hericium erinaceus for 28 days. Showed faster Stroop performance 60 minutes post-dose and a trend toward lower subjective stress over 4 weeks. Evidence Type : pilot randomized controlled trial.

Doses can also change depending on whether the herb is prepared as a tea, tincture, or standardized extract. This is because each preparation method extracts different amounts of medicinal compounds.

Some adaptogens, such as rhodiola and ginseng, work best when you take them in a cycle. For instance, some people take them for six to 12 weeks, then take a short break to make sure they stay effective. Others, like lion’s mane, ashwagandha, and holy basil, are generally considered safe for daily, longer-term use.

It’s also important to know that adaptogens can interact with medications and some health conditions. For example, ashwagandha may amplify thyroid medications, while ginseng can affect blood pressure and blood sugar drugs. 

Chaga is also not recommended for anyone who has kidney issues. Those on anticoagulants, antidepressants, or immunosuppressants should consult a healthcare provider before starting any new medication or supplement.

Are There Any Drawbacks of Taking Adaptogens?

Adaptogens are powerful, but not all adaptogenic herbs are created equal. Dietary supplements are not regulated by the Food and Drug Administration (FDA), which isn’t necessarily a bad thing — it just means you should stick with brands you trust.

Be mindful of possible side effects like high blood pressure or interactions with medications. And if you're pregnant, nursing, or dealing with thyroid or adrenal dysfunction, consult your healthcare provider before diving in. 

Remember, adaptogens are about enhancing your well-being, not replacing healthcare. It’s still important to talk to a dietitian if your stress is starting to affect your wellness.

Choosing Quality Adaptogens

When selecting adaptogens, quality matters as much as the herb itself. Look for products that undergo third-party testing (such as NSF or USP) to make sure the supplement contains what’s on the label. For mushrooms, it’s generally best to look for 100% fruiting body extracts instead of mycelium-only powders. If you can find dual-extracted mushrooms, that’s even better. 

Labels should also list beta-glucan content, since these compounds are the ones that support the immune system and digestive health. A reputable brand will be transparent about sourcing, testing, and extraction methods, which is why you can find all of that information on our website.

Frequently Asked Questions

How long before adaptogens work?

Most people notice subtle effects like sharp focus, mental clarity, and relaxed feelings within a few days to weeks. However, you might not see full benefits like easy digestion, immune support, and deep stress relief until four to 12 weeks of consistent use. 

Can I take adaptogens every day?

Yes, many adaptogens like ashwagandha, reishi, and holy basil are safe for daily use. Some, like rhodiola and ginseng, are better cycled (e.g., several weeks on, followed by a short break) to make sure they stay effective.

Are adaptogens safe during pregnancy?

Research on adaptogens in pregnancy is limited, so we can’t say one way or another. And we likely won’t have this information any time soon, since it’s not exactly ethical to test potentially harmful substances on pregnant mothers. If you’re pregnant, ask your doctor about any supplements before you start taking them.

The Bottom Line

Adaptogens are magical little herbs that can support your health through life’s ups and downs. Depending on the herb, adaptogens can help you feel relaxed, support focus and mental clarity, encourage the immune system, and support physical energy.

And, thanks to our mushroom coffee, taking adaptogens is even easier than ever. In fact, it’s as easy as drinking a cup of coffee — literally! Try our mushroom coffee for yourself today.

Key Takeaways:

• Adaptogens are herbs and mushrooms that help the body adapt to stress by balancing the HPA axis, cortisol, and nervous system activity.
• Benefits vary by adaptogen, but you might see stress relief, better sleep, improved focus, immune support, and enhanced physical performance.
• Some adaptogens may interact with thyroid, blood pressure, blood sugar, or kidney issues, so it’s important to talk to a healthcare provider before you start taking them.
• Quality matters: look for third-party testing (NSF, USP), full-spectrum or fruiting body mushroom extracts, and labels showing beta-glucan content.

Sources:

Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity | PMC

A preliminary review of studies on adaptogens: comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide | PMC

The effect of adaptogenic plants on stress: A systematic review and meta-analysis | ScienceDirect

Adaptogens | Whole Health Library

Rhodiola rosea in Subjects with Prolonged or Chronic Fatigue Symptoms: Results of an Open-Label Clinical Trial | PubMed

Cognition enhancing effect of panax ginseng in Korean volunteers with mild cognitive impairment: a randomized, double-blind, placebo-controlled clinical trial | PMC

The Acute and Chronic Effects of Lion’s Mane Mushroom Supplementation on Cognitive Function, Stress and Mood in Young Adults: A Double-Blind, Parallel Groups, Pilot Study | PMC

How Green Tea Can Benefit Your Health | Cleveland Clinic

Holy Basil Benefits | Herbal Medicine | Mederi Center

Ancient herbal therapy: A brief history of Panax ginseng | PMC