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Feeling stretched thin by constant pressure? Many people today turn to adaptogens—natural herbs and roots that have been long used in traditional wellness practices. These plants were often brewed into teas or blended into tonics with the goal of restoring a sense of balance and vitality.
Modern interest has grown as researchers explore how adaptogens may influence the body’s response to daily challenges, including energy, mood, and sleep. Unlike quick fixes, they are believed to encourage steadier balance over time, helping the body cope more smoothly with demanding situations.
While no single herb is a magic solution, adaptogens offer a time-tested option for individuals seeking natural ways to alleviate the burden of ongoing stress. This article will explain how they work, highlight the most studied options, and provide guidance on incorporating them into a broader routine for managing everyday stress.
Adaptogens are natural herbs and roots that have been used in traditional medicine for centuries to help the body adapt to everyday stress. Today, they are gaining attention because researchers are examining their role in supporting energy, mood, and focus. Ashwagandha (Withania somnifera), one of the most studied adaptogens, has been highlighted in research for its potential effects on stress-related outcomes. For example, the NIH’s Office of Dietary Supplements notes that clinical trials suggest that ashwagandha extracts may support balance in stress levels, mood, and cortisol.3
Like ashwagandha, other plant adaptogens are often prepared as teas, powders, or capsules and used by healthy adults seeking to support their mental and physical performance. While not a replacement for medical care, they reflect long-standing wellness traditions that modern science is beginning to explore in greater depth.
In simple words, an adaptogen is a plant that helps the body adapt. It doesn’t block stress but supports the body’s stress response, so you can return to balance more easily. This may help reduce mental and physical fatigue that builds up during long-term stress.
Researchers describe adaptogens as having a “stress protective effect.” That means they may help the central nervous system and adrenal glands manage stress hormones more steadily.
When the body experiences mental stress, cortisol levels rise, triggering the fight-or-flight response. Adaptogens are a category of herbs thought to work by supporting the hypothalamic-pituitary-adrenal (HPA) axis, the system that regulates this process.
Ashwagandha, one of the best-studied adaptogens, has been examined in clinical research for its supportive effects for handling stress. A randomized, double-blind, placebo-controlled study found that ashwagandha’s stress-relieving effects may occur via moderating the hypothalamic-pituitary-adrenal axis (Lopresti et al., 2019).2 In this trial, healthy adults taking ashwagandha extract showed noticeable improvements in how participants reported feelings of anxiety and morning cortisol levels compared with placebo, supporting its role as an adaptogen that helps the body adapt more smoothly to challenging situations.
Adaptogens are believed to work by influencing the systems that control energy, mood, and recovery. They are not meant to eliminate stress but to support the body in adjusting more smoothly to challenges.
Traditional Chinese medicine and other medical systems often describe them as tonics, and modern integrative medicine is investigating their molecular mechanisms.
During times of stress, the body activates the fight-or-flight response. The hypothalamic-pituitary-adrenal axis signals the release of stress hormones, including cortisol, to prepare for action.
If stress becomes persistent, it can wear down energy, sleep, and cognitive functions. This is linked to ongoing pressure, low energy, and difficulty with focus or rest.
Adaptogens are thought to help the body respond with more balance. Instead of spiking energy or sedating the mind, they encourage a steady adjustment.
Plant adaptogens, such as Panax ginseng, Rhodiola rosea, or holy basil, have been shown to exhibit supportive effects in research settings. Some double-blind, placebo-controlled studies report meaningful shifts in how participants perceive and manage stress, such as reduced fatigue or improved physical performance in healthy subjects.
Different adaptogens contain varying active compounds, so the best choice depends on the type of stress you are facing. Some calm the mind, while others boost mental or physical performance.
Here are the most talked-about adaptogen supplements and how they may help with easing everyday pressures.
Ashwagandha root, also known as Withania somnifera, is one of the most extensively studied adaptogens. Research suggests ashwagandha root extract may support a sense of balance, ease mental strain, and encourage calmness. It is often used as part of managing stress-related feelings in both traditional and integrative medicine settings.
Rhodiola rosea has comprehensive reviews showing its use in traditional medicine and promising clinical efficacy for mental performance, fatigue, and strain linked to stressful situations (Stojcheva & Quintela, 2022).1 Evidence from placebo-controlled studies suggests that healthy adults taking Rhodiola reported reduced fatigue and improved mood, aligning with its traditional use for supporting resilience during periods of stress.
Holy basil is known in traditional medicine as a soothing herb. Taken as tea or a capsule, it may help reduce fatigue and support a clear mind during stressful situations. Early clinical trials suggest benefits for coping with mental strain and supporting wellness.
Schisandra berries have a long history in Chinese medicine. They are believed to help the body adapt by boosting energy and mood while also supporting liver function. Some preliminary reviews note a supportive role in helping the body adapt to stress and potential therapeutic effects for mental performance.
Eleuthero is not true ginseng but is considered a ginseng-like herb. Studies suggest it may support stamina and reduce physical fatigue in healthy subjects exposed to mild stressors. Its ability to encourage steadiness under pressure has been noted in both traditional Chinese medicine and modern trials.
Bacopa is often used to enhance mental clarity and cognitive function, particularly when stress interferes with memory. While results vary, specific adaptogens, such as bacopa, have shown potential in clinical trials with healthy adults experiencing tiredness or mental strain.
Licorice root may help regulate cortisol levels by supporting adrenal function. It should be used with care since high or long-term doses can affect blood pressure. Integrative medicine often includes licorice in blends designed to support the body’s adjustment to stress.
Cordyceps, a fungus highly valued in Chinese medicine, is recognized for its support of energy and physical performance. Healthy subjects in clinical trials often report reduced fatigue and improved stamina during ongoing daily challenges.
Reishi has been traditionally valued for its calming properties, and some studies are exploring its role in sleep and emotional well-being. Known as a calming mushroom, it may promote better sleep and has been used for centuries in traditional Chinese medicine to help manage stressful experiences.
Astragalus is traditionally used to boost immunity and vitality in cases of chronic stress. It is often included in integrative medicine blends to help reduce fatigue and support the immune system during periods of prolonged stress.
Choosing an adaptogen depends on the type of stress and how your body responds. Some work best for physical fatigue, others for mental fatigue, and some are calming for sleep trouble.
Think of adaptogens as tools to support your current stress management goals, rather than one-size-fits-all solutions.
Different adaptogens for stress work in unique ways, so matching the right herb to your main concern can make stress management more effective. Here are some options based on common patterns of stress:
For mental stress or brain fog, bacopa and Rhodiola may help boost mental clarity and cognitive functions.
For physical and mental fatigue after long work hours, panax ginseng or cordyceps may support energy and physical performance.
If chronic stress affects sleep, reishi mushroom or ashwagandha root may help balance the central nervous system and promote stress relief.
When taking adaptogens, start with a regular dose and increase it slowly. Try a single herb before combining them, so you can notice significant changes in mood, sleep, or energy. This helps you identify which specific adaptogens are best suited for your body’s stress response.
Adaptogen supplements are available in several forms, and each offers unique benefits for stress relief and daily use. Choosing the right option depends on taste, lifestyle, and how your body adapts.
Powders blend easily into smoothies or shakes and may support consistent use for physical and mental performance.
Teas provide a calming ritual, making them a good choice for reducing stress and promoting balance in the central nervous system.
Capsules are convenient for busy schedules, offering standardized extract doses for stress management and daily support.
Tinctures allow flexible dosing and faster absorption, which may be helpful during stressful situations or long-term stress.
Adaptogens are not a cure, but many people use them to alleviate mental fatigue, promote steadiness, and support the body in adapting to daily stress. These herbs and roots, explored in research and rooted in traditional practices, can complement routines like balanced eating, movement, and quality sleep. Choosing the right adaptogen, using it consistently, and noticing how your body responds may bring gradual benefits.
If you are looking for added daily support, Seredyn Complete Calm offers a thoughtful blend that can fit into a mindful plan for managing everyday stress.
Start slowly, stay consistent, and always consult a professional if you have questions about safety or personal health needs.
Which adaptogen is best for easing stress and tension?
Ashwagandha root is among the most researched adaptogens and is often used to support calm and balance in healthy adults.
Can I take adaptogens every day?
Many adaptogen supplements are taken daily at standard amounts, though consistency and professional guidance are advised.
Do adaptogens really help with burnout?
Some studies suggest adaptogens like Rhodiola rosea and Panax ginseng may ease fatigue linked to demanding routines.
Can teens or kids take adaptogens?
Research is centered on adults, so it’s best to check with a healthcare provider before use in children or teens.
Is it better to take adaptogens in the morning or at night?
More energizing options, such as Rhodiola, are often taken in the morning, while calming choices like reishi or ashwagandha may be used at night.
References
Ivanova Stojcheva E, Quintela JC. The Effectiveness of Rhodiola rosea L. Preparations in Alleviating Various Aspects of Life-Stress Symptoms and Stress-Induced Conditions-Encouraging Clinical Evidence. Molecules. 2022 Jun 17;27(12):3902. doi: 10.3390/molecules27123902. PMID: 35745023; PMCID: PMC9228580.
Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 2019 Sep;98(37):e17186. doi: 10.1097/MD.0000000000017186. PMID: 31517876; PMCID: PMC6750292.
Office of Dietary Supplements. (2025, May 2). Ashwagandha: Is it helpful for stress, anxiety, or sleep? U.S. Department of Health and Human Services, National Institutes of Health. https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/