Stress is inevitable, and Americans are increasingly looking for new ways to deal with it. That’s why adaptogens, described below, keep coming up in health discussions. These herbs, roots and mushrooms can help the body recover from everyday stress.
The US Centers for Disease Control and Prevention (CDC) still recommends healthy eating, exercise, sleep and mindfulness as the foundation of mental health, but many people are now putting adaptogens on top of those foundations through supplements, teas and even coffee.
This category is not new and is a basic herb in traditional Chinese and Ayurvedic medicine. Here’s everything you need to know before diving into the world of ancient stress relievers.
What Are Adaptogens, Defined in Simple Terms?
Adaptogens are herbs, roots and mushrooms that help the body return to homeostasis when faced with stress.
According to the Cleveland Clinic, a plant qualifies as an adaptogen if it meets three criteria: it is non-toxic in normal doses, it helps your body cope with stress and it allows your body to return to balance.
Soviet doctor and scientist Nikolai Lazarev coined the term “adaptogen” in the 1940s, but the practice is much older.
“I always encourage patients to view adaptogens as supportive tools – not a quick fix,” If Naidoo from Massachusetts General Hospital told USA Today. “I also emphasize remembering to prioritize basic habits like eating, sleeping, moving and stress management first.”
Adaptogens have been used for thousands of years, dating back Emperor Shen-Nungthe second of the Chinese emperors (3500-2600 BC), according to nootropics experts David Tomen. They were a major part of traditional Chinese and Ayurvedic medicine long before Western science became interested.
List of Adaptogens and Benefits You Should Know
There are about a dozen herbs and mushrooms that have attracted research attention. Each has its own profile of compounds, traditional uses and modern applications. Here’s a closer look at the most studied options.
American Ginseng (Panax quinquefolius), a root native to eastern North America, is used in Traditional Chinese Medicine as a cooling “yin” tonic. According to the Cleveland Clinic, it has anti-inflammatory properties, strengthens the nervous system, improves the body’s fight-or-flight response, regulates mood and re-regulates dopamine levels.
Asian Ginseng (Panax ginseng), from Korea and northeastern China, is one of the most expensive TCM remedies for restoring “qi.” The National Center for Complementary and Integrative Health (NCCIH) notes that it is recommended for stress, cognitive function, fever, fatigue, sports performance, diabetes, aging, asthma and anxiety.
Rhodiola Roseaa root from the arctic and mountain regions of Europe and Asia, has been used in traditional Scandinavian and Russian medicine to combat fatigue and altitude sickness. NCCIH says it is promoted to improve sports performance, mood and cognition, increase energy and reduce stress. Its main ingredients are rosavin and salidroside.
Ashwagandha (Withania somnifera) has been part of Ayurvedic medicine for over 3,000 years. NCCIH attributes its anti-inflammatory and antioxidant effects to compounds called anolides. It is enhanced by stress, anxiety, sleep, male infertility and sports performance.
They copied Monnieria wild creeping herb native to India, is the cornerstone of Ayurvedic memory enhancer formulations. According to a 2025 study, it regulates the stress response, provides neuroprotective antioxidant benefits, improves cognitive function, improves memory consolidation and supports calm focus under stress.
Ginkgo Bilobaoften referred to as a “living fossil,” it contains glycosides and terpenes that can improve blood circulation, provide antioxidant protection and provide neuroprotective benefits, according to the NCCIH.
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Eleuthero (Eleutherococcus senticosus), also known as Siberian ginseng, has been used to increase energy, reduce stress and improve immune function. Its root contains polysaccharides and eleutherosides with antioxidant and anti-inflammatory properties.
Schisandra (Schisandra chinensis), known as the “fruit of five flavors” in TCM due to its sweet, salty, spicy, bitter and sour profile, is well known for its anti-inflammatory benefits and ability to prevent cellular damage, according to Dr. Melissa Younga practicing medical professional.
Lemon Oil (Melissa officinalis), a mild member of the mint family, has been used medicinally for over 2,000 years. Some studies note that it contains rosmarinic acid, citral, oleanolic acid and ursolic acid, which have both anxiolytic and antidepressant properties.
Astragalus (Astragalus membranaceus) has been a cornerstone of TCM for over 2,000 years. According to the Department of Veterinary Affairs, its main therapeutic components are polysaccharides, flavonoids and saponins.
Holy Basil (Ocimum sanctum), revered in Ayurveda as the “Queen of Herbs,” protects organs and tissues from chemical stress and counters metabolic stress by normalizing blood glucose, blood pressure and lipid levels, recent research shows.
Some Mushrooms Are Also Effective Adaptogenic Herbs
There are thousands of species of mushrooms, but only about 12 qualify as active mushrooms – those whose fruiting bodies and mycelium have been used in Traditional Chinese Medicine for thousands of years.
Of those, four stand out for their adaptogenic properties, each targeting a different aspect of the stress response and cognitive function.
- Reishi: stress reduction and cortisol regulation, sleep improvement and calming effects
- Cordyceps: powerful antioxidant effects, adjusts the HPA-axis and balances stress hormones
- He’s just a Lion: stimulates nerve growth and neurogenesis, improves memory, concentration, clarity and emotions
- Chaga: improved physical performance, oxygen consumption, combating fatigue and promoting endurance
Active mushrooms are easy to add to your diet and pair well with many recipes. They can also be taken as supplements – especially those that use the body of fruits.
Adaptogens for Stress: How to Take Them
Adaptogens come in almost every format imaginable, making them easy to incorporate into a daily routine but also easy to overdo. The form you choose can affect potency, absorption and how the drug fits into your lifestyle.
- Tablets and pills – the most common suffix form
- Powders — mixed with smoothies, coffee or other drinks
- Tinctures and liquid extracts – taken with a dropper or dipped in water
- Teas – made from dried roots, leaves or berries
- Functional foods and drinks – adaptogenic coffee, lattes, chocolate, gummies and tonics
- Broths and soups – roots like astragalus are included in cooking
- Articles – Skincare products containing adaptogens such as schisandra or ginkgo
Some people prefer the tradition of drinking tea or boiling broth, while others want the convenience of a capsule. Either way, there’s a way for everyone. Just make sure to check with your doctor first.
Why You Should See a Doctor First
Before adding adaptogens to your system, the fact of control is worth understanding. Supplements are not held to the same standards as prescription drugs, meaning quality and potency can vary widely between products and even between bottles.
“Supplements are generally not regulated as much as medications and drugs are,” said UCLA Health’s senior nutritionist. Dana Ellis Hunnes. “The bottle may say it has ashwagandha or ginseng, but it’s not regulated by the FDA and may not have the right strength.”
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Hunnes also cautions that adaptogens may not address a deeper problem and that you should “work with your doctor to understand the root cause of your symptoms.”
Drug interactions are another concern. “I tell patients not to go and take any herbs and supplements, because they may interact with your medicines,” said Hunnes. “Your body’s reaction to those things can do more harm than good.”
