Published 12th May 2026
Adaptogens: What are they, and do they work?
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“Adaptogens” is a loose, non-medical umbrella term for certain herbs, roots, and mushrooms marketed to reduce stress and anxiety and improve mood and sleep.
Evidence is mixed and ingredient-specific, and many studies are small, short, or difficult to compare because products and doses vary.
Benefits (if any) are modest and not guaranteed.
Adaptogens are usually sold as supplements, which aren’t regulated, so quality and labeling can be unreliable.
They can cause side effects and may interact with medications, especially in multi-ingredient blends.
People who are pregnant, breastfeeding, under 18, managing a health condition, or taking regular medication should check with a clinician or pharmacist first.
You may have noticed recently that adaptogens seem to be everywhere. From powders in smoothies to capsules promising calmer days and better focus. But what are they?
Here, we’ll explain what the term “adaptogen” means, why people use them, and which adaptogens are most common.
We’ll also explain what the research says about whether they actually work.
What are adaptogens?
Adaptogens are a group of natural substances (mostly herbs, roots, and mushrooms) that are claimed to help the body manage stress.
Some early research suggests that adaptogens may help the body regulate mood and hormones, fight fatigue, and support the immune system.
They’re usually sold as supplements (capsules or powders) or added to food and drinks.
Common adaptogens and their health claims
Whether you're looking at traditional remedies or modern wellness trends, these five consistently top the list:
Ashwagandha (Withania somnifera)
Arguably, the most popular adaptogen globally is ashwagandha. It’s an evergreen plant primarily used to help reduce stress and anxiety by lowering cortisol levels.
Of all the adaptogens, ashwagandha probably has the strongest evidence base, though we still need much more research.
Some RCTs (the gold standard of research) suggest it may reduce stress, cortisol levels, and anxiety. That said, studies often vary by size, product dose, and quality, making results hard to compare.
Ginseng (Panax ginseng / Panax quinquefolius)
Ginseng is a popular herbal supplement derived from the roots of the Panax genus, traditionally used in East Asian medicine.
Often referred to as a “stimulating” adaptogen, it’s widely used for energy and mental clarity (similar to caffeine). It’s said to provide a steady lift in focus and stamina without the “crash” of caffeine.
Ginseng has been studied more than most other adaptogens, but its effects depend on species, dose, and what’s being measured.
Overall, it seems there may be benefits for memory, but there hasn’t been enough research yet.
Rhodiola Rosea
Popular with athletes and students, Rhodiola rosea is a flowering plant, said to reduce fatigue, boost energy, and improve focus.
While some studies suggest a reduction in fatigue or “burnout” symptoms, their sample sizes are often super small. And some researchers find contradictory results.
Also, there is a lot of variation across studies, such as differences in populations, interventions, or methods, which significantly reduces their reliability.
Once again, we need more research to confirm whether Rhodiola actually provides any benefits.
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Holy basil, or Tulsi (Ocimum tenuiflorum)
Often drunk as tea, holy basil is a fragrant plant that’s widely farmed throughout Southeast Asia. Proponents claim it provides emotional balance and reduces stress.
The research on holy basil is still early, and there’s lots of variation between products — many combine adaptogens with caffeine, vitamins, or other botanicals — making it hard to know what’s doing what.
Although some studies do suggest a reduction in stress, we can’t draw solid conclusions just yet.
Schisandra (Schisandra chinensis)
Schisandra is a berry from the vine plant Schisandra chinensis.
It’s most commonly used for liver support, exercise performance, and focus. While it has seen a surge in popularity recently, there’s limited evidence that it provides benefits to humans.
Are adaptogens safe?
Generally, most adaptogens are low risk for healthy adults when taken short-term and at sensible doses. But “safe” doesn’t always mean “a good idea.”
Here are some things to keep in mind:
Regulation and quality
Because adaptogens are usually sold as supplements (not medicines), there’s often less certainty about what’s in the product, how strong it is, and how it might affect you.
In the US, supplements aren’t regulated like prescription drugs. That means companies don’t have to prove a supplement is effective before selling it.
Also, quality and purity can vary greatly from brand to brand.
Interactions
Adaptogens contain bioactive compounds, so there’s a risk of interactions with various medications or changes to how your body processes them.
This is especially important because many people take adaptogens for stress, sleep, or energy problems, for which people may already be using other medications or other supplements.
Potential interaction 'buckets' to be mindful of
Sleep and anxiety medications: Because some adaptogens may have calming or sedating effects.
Stimulants: Because many blends include caffeine or have stimulating effects, which can compound jitteriness.
Blood pressure and blood sugar medications: Some herbs may affect how these work.
Blood thinners
Thyroid medications: Some adaptogens may influence thyroid hormone activity.
Also, many products combine multiple adaptogens plus vitamins, minerals, mushrooms, nootropics, and caffeine.
The more ingredients you add, the harder it is to predict effects, and the easier it is to accidentally double up on things that don’t mix well.
Other risks
While adaptogens are generally well tolerated, side effects can occur, especially at higher doses, when starting a new supplement, or when combining multiple products.
Commonly reported side effects include:
Gastrointestinal upset (nausea, diarrhea, stomach cramps).
Headache.
Sleep changes.
Jitteriness or anxiety (especially when combined with caffeine).
Allergic reactions (rare, but possible)
Severe adverse events are uncommon, but they can occur with supplements in general, particularly when products are contaminated, mislabeled, or taken alongside medications.
Who should be cautious (or avoid adaptogens altogether)
Adaptogens may not be suitable for everyone. It’s especially important to check with a clinician (doctor or pharmacist) before using adaptogens if you’re in any of these groups:
Pregnant or breastfeeding.
Children and teens.
Anyone with a medical condition.
Anyone taking regular medication, including over-the-counter meds that are used frequently.
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Summary
“Adaptogens” is an umbrella term for herbs, roots, and mushrooms that some believe can help people handle stress, improve mood, or boost exercise performance.
To date, the evidence is mixed and often contradictory. Existing studies are generally small, short, or difficult to compare because the products and doses used vary wildly.
If there are any benefits, they are modest and not guaranteed for everyone.
Adaptogens are usually sold as supplements, which means they aren’t regulated like medicines, so the quality of products and label messaging can be unreliable.
They can also cause side effects and may interact with medications, especially in multi-ingredient blends.
So, anyone who is pregnant, breastfeeding, under 18, managing a health condition, or taking regular medication should check with a doctor or pharmacist first.
FAQs
Here are the answers to some regularly asked questions:
What are some of the most common adaptogens?
Some of the most common adaptogens you’ll see in supplements and wellness products include ashwagandha, ginseng, Rhodiola, holy basil (tulsi), and Schisandra.
Just because something is common doesn’t mean it’s proven. Most research is ingredient-specific, and results can vary a lot depending on the dose, type and quality of the product used.
Can adaptogens improve my skin?
Maybe, but the evidence is limited. Some adaptogens are marketed for skin because they have theoretical anti-inflammatory or antioxidant effects, but that’s not the same as strong clinical evidence showing they reliably improve acne, eczema, wrinkles, or skin hydration.
If your goal is to improve your skin, the biggest drivers are usually the basics: Consistent sleep, sun protection, not smoking, and seeing a dermatologist if you’re dealing with an ongoing skin condition.
What benefits do adaptogens have?
Some adaptogens might help with things like stress, fatigue, and sleep for some people, but the evidence is mixed and often contradictory.
Many studies so far are small and short-term, and different products can contain very different doses, so it’s hard to know how much benefit you’d actually get in the real world.
It also depends on the specific adaptogen.
“Adaptogens” aren’t one thing, and they don’t work the same way. If someone does decide to try one, it’s smart to pick a single-ingredient product, be realistic about what it can do, and remember that quality and interactions matter, especially if you’re taking medication or managing a health condition.
