Stress is an unavoidable part of life, but that doesn’t mean your body has to constantly feel like it’s stuck in fight or flight mode. If you struggle to manage your stress levels, adaptogens may be right for you. These are a group of herbs and plants that are thought to help the body adapt to physical and psychological stress and return to a more balanced state.
Adaptogens are not a new discovery, and many have been used in traditional medicine for hundreds or even thousands of years. Ashwagandha, for example, has a long history in Ayurvedic medicine, while rhodiola has traditionally been used in Russia, Scandinavia and other parts of Europe.
So, what do adaptogens do?
Instead of acting like a traditional stimulant or sedative, adaptogens are believed to influence the body’s stress-response systems. The idea is that they may help the body respond to stress more efficiently, rather than simply masking the symptoms. Research has found some evidence that certain adaptogens may help with cortisol levels, although the overall quality of the evidence is still relatively limited.
Some of the most popular adaptogens include ashwagandha, rhodiola, ginseng, holy basil and eleuthero. Their potential benefits vary considerably. Ashwagandha has some evidence behind its use for reducing stress and improving sleep, while rhodiola is commonly marketed for energy, endurance and mental performance. However, the evidence for rhodiola remains insufficient to confidently say that it provides these benefits.
This is important because “adaptogen” doesn’t automatically mean “proven to work.”
Most of the research has involved relatively small studies, different extracts and different doses, making it difficult to establish universal recommendations. The effects can also vary from person to person.
If you want to try one, look for a reputable supplement containing a clearly identified plant extract and, ideally, information about standardisation and the active compounds it contains. Follow the manufacturer’s recommended dosage rather than assuming that more will produce better results.
Remember, while adaptogens are natural, they aren’t automatically risk-free. Ashwagandha appears reasonably well tolerated for short-term use, but long-term safety hasn’t been established. It can cause side effects such as stomach upset, diarrhoea and drowsiness, and rare cases of liver injury have been reported. It may also interact with certain medications and isn’t recommended during pregnancy or breastfeeding.
Rhodiola also appears to be reasonably safe in short-term studies, but possible side effects include dizziness, headache and insomnia.
Ultimately, adaptogens are best viewed as a potential addition to a healthy lifestyle, rather than a shortcut around one. Good nutrition, regular exercise, quality sleep and effective stress management should still form the foundation.
They may offer some additional support, particularly when dealing with stress and fatigue, but the science isn’t strong enough to treat them as miracle supplements. If you’re taking medication, have an underlying health condition, are pregnant or breastfeeding, it’s worth speaking to a doctor or pharmacist before adding an adaptogen to your routine.
