If you have spent more than five minutes in the wellness aisle lately, you have probably seen the word adaptogen stamped on teas, powders, snack bars, and even skincare. Promises range from “stress-proofing” your life to “balancing hormones” and “boosting energy.” It sounds like magic, but it is worth taking a closer look at what adaptogens really are, and what the science says.

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What are adaptogens, anyway?

The term adaptogen was coined in the 1940s by Soviet scientists studying plant compounds that might help the body “adapt” to stress and restore balance. The idea is that adaptogens support the body’s stress response system, specifically the hypothalamic-pituitary-adrenal (HPA) axis, so you can handle physical or mental stress more effectively.

Commonly marketed adaptogens include ashwagandha, rhodiola, ginseng, holy basil, schisandra, and cordyceps.

What does the evidence say?

Recent research is beginning to offer clearer insights, although the picture is still mixed.

• Ashwagandha and stress relief
  Ashwagandha is definitely the frontrunner. A 2024 meta-analysis pooling 9 clinical trials found it significantly reduced stress, anxiety, and cortisol compared to placebo, with only mild side effects reported. Another 2022 review looked at dosing and suggested the sweet spot is 300–600 mg per day, though the overall certainty of the evidence is still considered low.
• Adaptogens more broadly
  When it comes to other adaptogens, the story is less clear. A 2023 review of 25 studies showed that ashwagandha stood out as the most reliable for lowering cortisol, while rhodiola and ginseng had more variable results. This lines up with a 2021 review that also found ashwagandha was the most consistent cortisol-lowering herb, while the others were a bit hit or miss.
• Performance benefits
  Ashwagandha’s potential isn’t just about stress, either. A 2021 meta-analysis of 12 trials found it improved strength, endurance, and recovery, suggesting its benefits may extend into physical performance as well.

In short, ashwagandha stands out as the adaptogen with the strongest evidence base so far. Other herbs like rhodiola and ginseng may help with fatigue, cognition, or immune health, but the data is far less consistent.

The problem with the wellness hype

In marketing, adaptogen has become a catch-all buzzword. Products often combine several herbs, which makes it difficult to know which ingredient, if any, is responsible for the effect. Many products are also underdosed compared to the amounts used in clinical trials, meaning you may not be getting enough to make a difference. And because supplements are not tightly regulated, what is on the label is not always what ends up in the capsule.

Are they safe?

For most healthy adults, common adaptogens appear safe when used short-term and at studied doses. But “natural” does not mean risk-free.

• Ashwagandha can cause digestive upset and, in rare cases, thyroid changes or liver issues.
• Rhodiola may interact with certain medications.
• Ginseng can raise blood pressure or cause insomnia if taken late in the day.

Safety during pregnancy, breastfeeding, or for people with chronic health conditions is less well understood.

Bottom line

Adaptogens are not magic stress shields. But some, particularly ashwagandha, do show promise for stress reduction, sleep, and even physical performance. The key is to separate evidence from hype.

If you are curious, look for single-ingredient products from reputable brands, at clinically relevant doses (300–600 mg/day for ashwagandha), and always speak to your healthcare provider if you are on medication or managing a health condition.

As much as we might want one powder to “balance” everything, no herb can replace the basics of looking after your body: balanced nutrition, good sleep, movement, and stress management.

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