Adaptogens 101:

What Are Adaptogens & Why They’re Changing Wellness

Adaptogens – you may have heard this wellness buzzword, but what are adaptogens exactly, and why are they making waves in the health world? Simply put, adaptogens are natural herbs and mushrooms that help our bodies adapt to stress and restore balance. They’ve become a hot topic in smoothies, supplements, and stress-relief routines, and for good reason. In this comprehensive guide, we’ll explore what adaptogens are, their rich historical roots, the science behind their stress-busting powers, and adaptogens’ benefits for immunity and overall well-being. We’ll also highlight key adaptogenic herbs like ashwagandha, reishi, rhodiola, and schizandra – many of which feature in Addictive Wellness products – so you can get to know these remarkable plants and how to use them in your own life.

What Are Adaptogens?

Adaptogens are often defined as plants (herbs, roots, or even mushrooms) that help the body resist and cope with stressin a balanced way¹. Unlike a quick stimulant or sedative, an adaptogen’s effect is more subtle – they support your body’s natural ability to handle physical, emotional, and environmental stressors. In technical terms, researchers describe adaptogens as “stress-response modifiers” that increase an organism’s nonspecific resistance to stress, essentially improving its ability to adapt and survive stressful conditions¹. What does that mean for you? It means adaptogens can help normalize body functions and maintain homeostasis (balance) during times of stress without overstimulating or depressing normal function.

To be considered a true adaptogen, an herb generally must meet three key criteria³:

Nontoxic at normal doses: It should be safe and cause no harm or significant side effects in the organism.
Stress resistance support: It increases the body’s overall resistance to all kinds of stress (whether physical, chemical, or biological).
Homeostasis & balance: It helps bring the body back to equilibrium (a stable, balanced state) regardless of the direction of change caused by stress.

In essence, adaptogens help you “adapt”. If you’re under stress, an adaptogen may calm you down or bolster your energy as needed, nudging your body toward balance. This unique balancing effect is what sets adaptogens apart from, say, a typical stimulant or relaxant.

History and Traditional Roots of Adaptogenic Herbs

Adaptogenic herbs might be trending now, but they’re far from new. Historical and cultural practices in herbal medicine have celebrated these plants for centuries:

In Ayurveda (traditional Indian medicine), rejuvenating herbs known as Rasayana have long been used to promote vitality, longevity, and stress relief. Ashwagandha, for example, has been used for over 3,000 years as a tonic for stress, strength, and energy. Tulsi (holy basil) is another Ayurvedic herb valued for its calming and focusing benefits, often brewed as a tea to uplift mood and immunity².
In Traditional Chinese Medicine (TCM), herbs and fungi with adaptogenic properties have been staples for enhancing “Qi” (vital energy) and resilience. Panax ginseng (Asian ginseng), known as a potent energy and endurance booster, and Reishi mushroom (called Lingzhi in Chinese, meaning “spirit plant”) have been used for millennia as longevity tonics and immune strengtheners. Schizandra berry (Wu Wei Zi or “five-flavor berry”) has been cherished for its ability to increase endurance, coordination, and concentration, as well as support liver health³.
In Russian and European traditions, adaptogens took on a modern twist. The term “adaptogen” itself was first coined in 1947 by Russian scientist Dr. Nikolai Lazarev to describe substances that increase the body’s nonspecific resistance to stress . During and after World War II, Soviet researchers (notably Dr. Israel Brekhman and colleagues) investigated plants like Rhodiola rosea (Siberian “golden root”) and Eleutherococcus senticosus (Siberian ginseng) to help soldiers, athletes, and even cosmonauts cope with extreme stress and improve performance. These studies laid the groundwork for the adaptogenic concept in modern phytotherapy.

Despite these rich traditional roots, it’s worth noting that Western medicine has only recently begun to embrace adaptogens. For decades, most adaptogen research was done in the Soviet Union and Asia. Now, as holistic health gains popularity, Eastern herbal wisdom is “coming full circle” into Western wellness conversations³. People are seeking out these ancient herbs to combat the very modern epidemic of chronic stress.

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Adaptogen Benefits: How They Help with Stress, Immunity & More

Adaptogens are famed for their ability to buffer the effects of stress, but what does that actually look like in your body? Let’s break down the key adaptogens’ benefits and the science of how they work:

1. Stress Relief & Resilience: Adaptogens help modulate your stress response systems, particularly the HPA axis(hypothalamic–pituitary–adrenal axis), which controls the cascade of stress hormones like cortisol³. By interacting with these stress pathways, adaptogens can prevent an overreaction to stressors. Think of it like a stress thermostat that keeps you in a stable range. Some scientists describe adaptogens as working akin to a “stress inoculation” – a mild dose of stress that trains the body to withstand larger stressors in the future². In other words, taking adaptogens may gently stimulate your body’s defense systems (like a workout for your adrenal glands), building up resilience over time². This leads to less dramatic spikes in cortisol and a quicker return to balance after stress. For example, one 2024 meta-analysis found that the adaptogen ashwagandha significantly reduced people’s perceived stress levels and lowered cortisol (the primary stress hormone) compared to a placebo⁴. By taming stress hormones and supporting “calm energy,” adaptogens can make you feel less frazzled when life gets hectic.

1. Stress Relief & Resilience: Adaptogens help modulate your stress response systems, particularly the HPA axis (hypothalamic–pituitary–adrenal axis), which controls the cascade of stress hormones like cortisol³. By interacting with these stress pathways, adaptogens can prevent an overreaction to stressors. Think of it like a stress thermostat that keeps you in a stable range. Some scientists describe adaptogens as working akin to a “stress inoculation” – a mild dose of stress that trains the body to withstand larger stressors in the future². In other words, taking adaptogens may gently stimulate your body’s defense systems (like a workout for your adrenal glands), building up resilience over time². This leads to less dramatic spikes in cortisol and a quicker return to balance after stress.

For example, one 2024 meta-analysis found that the adaptogen ashwagandha significantly reduced people’s perceived stress levels and lowered cortisol (the primary stress hormone) compared to a placebo⁴. By taming stress hormones and supporting “calm energy,” adaptogens can make you feel less frazzled when life gets hectic.

2. Improved Mood, Energy & Cognitive Function: Many adaptogens have notable effects on mental performance and fatigue. When you’re exhausted or burned out, adaptogens can give a gentle lift without the crash of caffeine. Research shows, for instance, that Rhodiola rosea can enhance attention, cognitive function, and mental performance under fatigue⁵. In one clinical trial, Rhodiola extract improved focus and reduced mental fatigue in students during exam periods⁶. Similarly, trials with Schizandra chinensis (and its cousin Eleuthero) found improvements in endurance and mental performance among people with fatigue and weakness⁵. Rather than being a stimulant, these herbs seem to help the mind and body use energy more efficiently, banishing that foggy, dragged-down feeling stress can cause. Some adaptogens also support better mood balance. Ashwagandha, for example, has been shown to alleviate symptoms of anxiety and even mild depression in clinical studies⁴. By reducing anxiety and improving sleep quality (another benefit noted with ashwagandha), adaptogens can indirectly lift mood and mental well-being. Many users report feeling a sustained, calm energy and clearer mind when using adaptogens – not jittery stimulation, but a return to one’s natural vitality.

3. Immune Support & Overall Wellness: Chronic stress is notorious for weakening the immune system. Adaptogens, by reducing the toll of stress, can bolster immunity and help your body fend off illnesses. But beyond that indirect effect, some adaptogens have direct immunomodulatory properties. Reishi mushroom, for instance, is famed as an immune tonic. Laboratory and clinical research suggests reishi can stimulate immune cells like white blood cells (T lymphocytes) and alter inflammation pathways, potentially helping the body fight infections and even cancerous cells⁷. One study in older adults found that reishi extracts helped manage T-cell function, indicating a more robust immune response⁷. Other adaptogens like astragalus (a traditional Chinese herb) are also known for immune-enhancing effects. Additionally, adaptogens often contain antioxidants that combat oxidative stress, thereby protecting cells from damage and aging. Over the long term, adaptogens’ stress-protective effects may translate into a lower risk of stress-related diseases. Some evidence even links adaptogen use to protection against chronic conditions: for example, adaptogens have shown beneficial effects against chronic inflammation and neurodegenerative processes in experimental models⁵. In short, the benefits of adaptogens go beyond stress relief – they support the foundations of good health (stable mood, consistent energy, strong immunity), helping you feel and perform at your best.

How do adaptogens manage to do all this? Scientists note that these herbs contain a complex mix of natural compounds (like withanolides in ashwagandha, ginsenosides in ginseng, salidroside in rhodiola, and beta-glucans in reishi) that work on multiple pathways in the body. Rather than one single targeted action, adaptogens have a “polyvalent” (many-sided) effect. They gently nudge various biochemical processes toward equilibrium – dialing down overactive systems and dialing up underactive ones. This network-like activity is why adaptogens can simultaneously influence your nervous system, endocrine (hormone) system, and immune system⁵. For example, adaptogens have been shown to increase levels of molecular chaperones like Hsp70 (a protein that protects cells from stress) and regulate key stress mediators like JNK and cortisol, thereby increasing cells’ survival and energy production under stress⁵. The bottom line: adaptogens help your body maintain homeostasis – the healthy balance where you thrive – even when challenges come your way.

Key Adaptogenic Herbs and Their Unique Benefits

There are dozens of plants considered adaptogens, each with its own character and specialty. Below we highlight some of the most popular adaptogenic herbs and mushrooms, what makes each unique, and the science-backed benefits they offer:

Ashwagandha (Withania somnifera)

Ashwagandha is a star adaptogen from Ayurveda, often called “Indian ginseng.” It’s a small evergreen shrub (pictured above) with leaves and roots rich in compounds called withanolides. Ashwagandha is best known for its calming and restorative effects – it helps soothe anxiety, reduce stress, and improve sleep. In modern studies, ashwagandha supplements have significantly lowered stress and anxiety levels in adults, often by about 30% or more compared to placebo⁴. Notably, it’s been shown to reduce cortisol (the stress hormone) by up to 27% in stressed individuals⁴. Many people find ashwagandha makes them feel less tense and more centered, without causing drowsiness (in fact, it can improve daytime energy by curbing exhausting stress). Beyond stress relief, ashwagandha is also researched for cognitive and physical benefits – some trials suggest it may enhance memory and focus, improve sleep quality, and even boost physical endurance and strength in athletes. It’s considered a rejuvenating tonic; in Ayurveda it’s classified as a Rasayana, meaning it promotes longevity and vitality. Ashwagandha’s gentle nature and broad benefits (from mood to immunity to thyroid support) make it a foundational adaptogen for many people seeking better balance.

Reishi Mushroom (Ganoderma lucidum)

Glossy, brownish-red reishi mushrooms (see image above) have earned the nickname “mushroom of immortality” in Asian traditions. Reishi is a powerhouse fungal adaptogen revered primarily for its immune-modulating and anti-stress effects. It contains beta-glucan polysaccharides and triterpenes that can bolster the immune system’s responsiveness.

Scientific research shows reishi can activate white blood cells and help manage immune responses – for example, studies found that reishi extracts influence genes in white blood cells and support the function of T-cells, which are crucial for fighting infections and tumors⁷. This immune boost is one reason reishi is often used as a complementary therapy in integrative cancer care (some preliminary studies indicate it may enhance the efficacy of cancer treatments, though more research is needed). As an adaptogen, reishi also has a grounding, calming effect on the nervous system. People often report better sleep and less anxiety when taking reishi, likely due to its ability to help downshift an overactive stress response (some call it a “natural relaxant”). It may not energize you like other adaptogens; instead, reishi helps your body recover, rest, and recharge – making it ideal for the “tired but wired” folks who are fatigued yet have trouble unwinding. Traditionally, reishi was used to nurture shen (spirit) in TCM, reflecting its capacity to support emotional well-being. With a combination of immune vigilance and stress relief, reishi truly earns its place as a longevity tonic.

Rhodiola (Rhodiola rosea)

Rhodiola, also known as roseroot or “golden root,” is a succulent herb that thrives in cold mountainous regions (as pictured above in the subarctic wilds). It has a long history of use in Russia, Scandinavia, and traditional Tibetan medicine as an anti-fatigue and mood-lifting herb.

Rhodiola is rich in compounds like rosavin and salidroside that have notable effects on brain chemistry and energy metabolism. This adaptogen is best known for fighting fatigue and burnout. If stress leaves you drained or mentally foggy, rhodiola might be the herb for you. Clinical trials have demonstrated that rhodiola extracts can reduce symptoms of stress and exhaustion – one review noted improvements in life-stress symptoms, fatigue, and even burnout with rhodiola supplementation⁶. Strong scientific evidence shows rhodiola can improve attention, cognitive function, and mental performance in people with fatigue⁶. For instance, in a study on physicians working night shifts, those taking rhodiola had better mental clarity and less burnout than those on placebo. It’s also been used to alleviate mild depression and anxiety, with some trials finding rhodiola improved mood and emotional stability in people with stress-related depression⁸. Athletes sometimes use rhodiola for its endurance-enhancing effects – it appears to help the body use oxygen more efficiently and recover faster, translating into better physical performance under strain⁶. In short, rhodiola is an energizing adaptogen that doesn’t hype you up but rather increases your resilience to stress-related tiredness, helping you feel more alert and upbeat when life demands a lot.

Schizandra (Schizandra chinensis)

Schizandra is a vine native to China and Russia, famous for its unusual berries known as “five-flavor fruit” (they taste sour, sweet, bitter, warm, and salty all at once!). In TCM, schizandra is prized as an all-around tonic that benefits the mind, body, and spirit. It’s used to sharpen concentration, coordinate the mind and body, and boost endurance³.

Soviet researchers in the 20th century included schizandra in their adaptogen studies and found it particularly helpful for physical performance and reducing fatigue. In fact, clinical trials have documented that schizandra increases endurance and mental performance in people with fatigue and weakness⁵. Traditionally, it was given to workers and soldiers to help prevent exhaustion. Schizandra is also renowned for its liver-protective properties – it contains lignans like schisandrin that help regenerate liver tissue and combat oxidative stress, making it a popular herb for liver health and detoxification.

On the stress front, schisandra appears to help prevent overactivation of the adrenal gland during stress, meaning it may keep cortisol levels from spiking too high and thus protect against stress-related damage⁹. People who take schizandra often report improved focus and stamina, both mental and physical, as well as better adaptability to shift work or irregular schedules. It’s an unsung hero among adaptogens that works quietly to enhance your endurance, precision, and recovery. (As an added bonus, schizandra’s rich antioxidants also support healthy skin – a reason it’s included in some beauty and “anti-aging” tonic formulations.)

Other Notable Adaptogens

The above are just a few examples. Panax Ginseng (Asian ginseng) and Eleuthero (Siberian ginseng) are classic adaptogens known for boosting energy, metabolism, and even immune function – ginseng, for instance, is often used to combat fatigue and has shown benefits for improving physical performance³. Holy Basil (Tulsi) is another, revered in Ayurveda for its ability to promote calm focus and support the immune system³. Astragalus (Huang qi) is used in Chinese medicine to strengthen vitality and immune defense. Even some mushrooms beyond reishi, like Cordyceps and Lion’s Mane, are considered adaptogenic due to their fatigue-fighting and cognitive benefits⁷. Each adaptogen has its niche – whether it’s calming your nerves, revving up your energy, protecting your organs, or all of the above – which is why they are often combined in formulations for a synergistic effect.

Embracing Adaptogens in Your Wellness Routine

Adaptogens offer a gentle yet powerful way to upgrade your health and resilience. If you’re looking to incorporate them into your routine, you have plenty of options. You can sip adaptogenic herbs as teas or tinctures (a cup of reishi or ashwagandha tea in the evening, or rhodiola tea in the morning), blend adaptogen powders into smoothies and lattes, or take them in capsules for convenience. Consistency is key – remember that adaptogens often work best when taken regularly over time, as they gradually build up your “stress fitness.”

When starting out, it’s wise to pick one or two adaptogens that match your needs. For example, if you struggle with anxious stress and poor sleep, ashwagandha or reishi might be great choices. For low energy and focus, rhodiola or ginseng can be helpful. Pay attention to quality and sourcing, too – high-quality extracts or products will ensure you get effective levels of the herb’s active compounds.

And of course, you can find many of these herbs in Addictive Wellness’s own products. We’ve thoughtfully incorporated adaptogens like ashwagandha, reishi, rhodiola, schisandra (and more) into delicious superfood blends and chocolates, so you can easily enjoy their benefits as part of a daily treat. If you’re curious to experience adaptogens firsthand, we invite you to explore our Adaptogen Collection – it’s a curated selection of products featuring these powerful herbs in convenient, tasty forms. It’s a simple way to bring the ancient wisdom of adaptogens into your modern life, helping you stress less and shine more.

Bottom Line: Adaptogens are more than a trend – they’re a time-tested approach to achieving balance in body and mind. From ancient herbal traditions to cutting-edge research, the consensus is that these plants can truly help us adapt to life’s challenges, whether by calming frazzled nerves, boosting our stamina, or fortifying our immune defenses. By understanding what adaptogens are and how they work, you’re empowered to choose the right herbal allies for your wellness journey. In a world that often pulls us off center, adaptogens are here to gently nudify us back toward equilibrium. Give them a try, and you might just find they’re a game-changer for your stress and overall wellness.

✨ Whether you’re looking to stay calm, energized, or simply more in tune with your body, there’s an adaptogen ready to support you. Discover your herbal allies in our Adaptogen Collection—crafted with purpose, purity, and a whole lot of love.

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Sources:

Panossian, A. (2017). Understanding adaptogenic activity: specificity of the pharmacological action of adaptogens… Annals of the New York Academy of Sciences, 1401(1), 49-64. Adaptogens are described as “stress-response modifiers” that increase an organism’s nonspecific resistance to stress . They help regulate homeostasis and stress mediators, showing beneficial effects against fatigue and mental strain .
Aliouche, H. (2022). What are Adaptogens?. News-Medical.Net. This article explains how adaptogens act as mild stress mimetics, inducing protective responses similar to a “stress vaccine,” and notes at least 70 plants are classified as adaptogens . It also mentions that adaptogens aren’t officially recognized for marketing in the US/EU despite growing research .
UCLA Health (2023). What are adaptogens and should you be taking them?. This resource provides an accessible definition of adaptogens as herbs that help the body manage stress , the three criteria that define an adaptogen , and a list of common adaptogens with their traditional uses . It highlights the rising popularity of adaptogens in the West and their centuries of use in Asia and India .
Arumugam, V. et al. (2024). Effects of Ashwagandha (Withania somnifera) on stress and anxiety: A systematic review and meta-analysis. Explore, 20(6), 103062. In an analysis of 9 clinical trials (558 participants), ashwagandha significantly reduced stress levels, anxiety scores, and serum cortisol compared to placebo , confirming its adaptogenic anxiolytic effects with minimal side effects.
Panossian, A., & Wikman, G. (2009). Evidence-based efficacy of adaptogens in fatigue, and molecular mechanisms related to their stress-protective activity. Current Clinical Pharmacology, 4(3), 198-219. This review notes strong evidence for Rhodiola improving cognitive function under fatigue and good evidence for Schisandra and Eleuthero increasing endurance and mental performance in mild fatigue . It defines adaptogens as herbal preparations that increase tolerance to mental exhaustion and enhance attention and endurance during stress . Mechanistically, adaptogens help regulate the HPA axis and stress mediators like Hsp70 and cortisol .
Stojcheva, E.I. et al. (2022). The Effectiveness of Rhodiola rosea L. Preparations in Alleviating Various Aspects of Life-Stress… Molecules, 27(12), 3902. This review confirms Rhodiola’s long history in traditional medicine for fatigue, depression, and enhancing work performance . It highlights clinical evidence of Rhodiola relieving stress symptoms, improving mental performance, and even aiding aspects of cardiovascular and reproductive health by mitigating stress damage .
Healthline (2025). 6 Benefits of Reishi Mushroom. Medically reviewed article stating that reishi may boost the immune system by affecting white blood cell genes and inflammation pathways . Research indicated reishi can help modulate T-cells, crucial for immune defense . Reishi’s anti-cancer potential is also noted, with test-tube studies showing it can inhibit tumor growth (though more human research is needed).
Ross, S. M. (2023). The Clinical Efficacy of Rhodiola rosea L. in Managing Stress-Induced Conditions. Holistic Nursing Practice, 37(4), 233–235. doi:10.1097/HNP.0000000000000597
EBSCO Research Starters. Schisandra’s Therapeutic Uses. EBSCO. Accessed October 6, 2025. https://www.ebsco.com/research-starters/health-and-medicine/schisandras-therapeutic-uses

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