What Are Adaptogens? 3 Amazing Benefits!

We all live with stress. There's no avoiding it. Work, family, money and a nonstop news cycle keep most of us running on high alert. A healthy, balanced diet, good sleep and regular movement are the foundation for handling it. Many people also turn to adaptogens. So what are adaptogens, and can they help?

What are adaptogens?

Adaptogens are herbs and mushrooms that are thought to help the body resist physical, chemical and biological stress and return to balance, or homeostasis.¹ Researchers believe they act on the body's central stress-response system, the hypothalamic-pituitary-adrenal (HPA) axis. Much of that research, though, comes from animal and cell studies.¹

Many cultures have used adaptogens for centuries. In Ayurveda, India's traditional medicine, herbs like amla, holy basil (tulsi) and ashwagandha are prized for strength and vitality. In traditional Chinese medicine, reishi, known as the "mushroom of immortality," was offered to emperors to promote longevity. Today, reishi is popular in the yoga community for focus and meditation.

The three stages of stress

In the classic model of the stress response, your body moves through three stages when it's under stress:

The alarm stage

This is the famous fight-or-flight response. Your heart beats faster, you breathe harder and you become hyper-aware of what's going on around you. Your body is preparing to face a threat or escape it.

The resistance stage

If the stress continues, your body stays on alert and adapts, keeping stress hormones elevated so you can keep dealing with the situation.

The exhaustion stage

When stress goes on for too long, your body's resources run low. You might notice ongoing fatigue, trouble sleeping, low mood or feeling run-down. A lot of people living with long-term stress can relate.

Adaptogens worth knowing

Reishi

Reishi is traditionally used to calm the body and support sleep and immunity. Human evidence is limited. A Cochrane review found reishi may modestly boost some immune markers in people with cancer alongside standard treatment, but the evidence was low quality.²

Lion's mane

Lion's mane is a mushroom that has been studied for its effects on nerve growth factor in the lab. In a small trial in older adults with mild cognitive impairment, it improved cognitive scores while people were taking it, and the benefit faded after they stopped.³ It's promising, but more research is needed, especially in healthy adults.

Ashwagandha

Ashwagandha (Withania somnifera), known as the king of Ayurvedic herbs, is traditionally used as a restorative tonic for the nervous system. It also has the strongest human evidence of any adaptogen for stress: a review of nine randomized trials found it lowered perceived stress, anxiety scores and cortisol compared with placebo.⁴

Ashwagandha may be safe for up to about three months, but long-term safety isn't established. Avoid it if you're pregnant, breastfeeding or about to have surgery, and know it may interact with some medications.⁵

What adaptogens may help with

• Handling stress: the best human evidence so far is for ashwagandha.
• Mental focus: early research on lion's mane is promising.
• Rest and recovery: many adaptogens are traditionally used to support sleep and recovery, though research is still limited.

Adaptogens aren't a substitute for sleep, good food, movement and real downtime. Think of them as a possible addition to those habits, and talk to your doctor before starting one, especially if you take medication.

Adaptogens and protein

Many people like to take adaptogens in a daily protein shake, since it's an easy habit to keep. Protein supplies the amino acids your body uses to build and repair tissue, and adaptogens may help your body handle stress. Curious? Learn more about our adaptogen protein powder and our plant protein superfood powder. For a deeper dive, read Adaptogens 101.