Adaptogens: Potential Benefits, Known Risks, and More

Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.

Maybe you've heard a celebrity talk about adaptogens, or perhaps you've noticed supplements at your local health-food store touting the adaptogens inside. But what exactly are they?

“Adaptogens are herbs and mushrooms known for their ability to help your body better handle physical and emotional stress,” says Dawn Jackson Blatner, RDN, who has a private nutrition practice in Chicago.

“When you’re not stressed, you have a better memory, less fatigue, more endurance, can stick with tasks longer, and have sharper focus and attention,” says Blatner.

Although the interest in the purported benefits of adaptogens is, indeed, intriguing, their health benefits aren’t conclusively supported by clinical studies on humans, and there’s a lot we still don’t know about how they work. Here’s what the science says.

Potential Health Benefits of Adaptogens

There are a lot of big claims about adaptogens like ashwagandha, holy basil, reishi mushrooms, and turmeric. But research to support most of these claims is lacking.

Here, discover some of the theoretical benefits that may come along with adaptogens. Keep in mind that more studies — and particularly large trials done on humans — are still needed.

Stress Relief

“Adaptogens have shown promise in normalizing stress hormones, such as cortisol,” says Vicki Shanta Retelny, RDN, the founder of a private nutritional counseling practice in Chicago.

"Adaptogens interact with the hypothalamic-pituitary-adrenal axis (HPA), which is our body’s stress response system," Blatner says.

Reduced Fatigue

"Studies have found that [rhodiola] may help lower cortisol, improve well-being, increase work performance, and support healthier sleep patterns, among other benefits," says Kelly Plowe, a Philadelphia-based registered dietitian. But how much rhodiola to take isn’t clear. "The dose across these studies with these findings ranged anywhere from 50 to 600-plus milligrams per day," she says. So there's a lot we still don't understand about optimal dosage and how the herb works.

Reduced Inflammation

"That review found that supplementing with various doses of curcumin lowered inflammatory markers," Plowe says, but she adds that we can't say for sure what that means in terms of health benefits. In other words, improving these markers doesn’t necessarily mean curcumin can help with symptoms or the management of a chronic disease.

Supported Immunity

“Tulsi [aka holy basil], reishi and shiitake mushrooms, maca, and licorice root have also been found to aid the immune system," Plowe says. But, she adds, more large-scale studies are needed to better understand how and why.

Weight Loss Effect of Adaptogens

Adaptogens aren't likely to directly cause weight loss, but they may help with your efforts indirectly by reducing stress, says Rhyan Geiger, RDN, the founder of Phoenix Vegan Dietitian, a website with tips and recipes for vegans, based in Phoenix, Arizona. "We’ve all heard the term 'stress eating,' which usually includes foods that are higher in calories, fat, and sugar. Over time, this can contribute to weight gain and higher levels of inflammation," which is linked to the development of obesity, Geiger says.

The research here is limited, and it's clear that adaptogens aren't a replacement for healthy lifestyle habits that help manage stress and support weight loss, such as regular exercise.

"While they can help, they aren’t a fix-all," Geiger says. "Adding more mindful behaviors and making lifestyle changes will also help improve weight and reduce inflammation."

Potential Risks and Side Effects of Adaptogens

Adaptogens have been used for centuries, but that doesn't mean they're completely safe for everyone.

Risks

If you're going to take one of these supplements, it’s important to follow directions on the package and use it as directed. And: “It’s always best to consult with your registered dietitian or doctor before you start taking any supplements,” Retelny says.

Side Effects

• Digestive issues, including diarrhea, constipation, and nausea
• Abdominal pain
• Allergic reaction

Forms of Adaptogens

Adaptogens are available in supplement aisles and on grocery store shelves in the following forms:

• Capsules and tablets
• Gummies
• Powders
• Teas
• Packaged foods and drinks

Food Sources of Adaptogens

Adaptogens are natural compounds found in herbs, roots, and mushrooms. Examples of adaptogens include ashwagandha, holy basil, ginseng, and medicinal mushrooms such as reishi and cordyceps. While they’re not common in everyday Western diets, you can often find them in teas, tinctures, and powders.

"Some foods naturally contain adaptogens, including mushrooms like reishi and lion’s mane," Geiger says, adding that you can find both in many grocery stores. "Other adaptogens like ashwagandha and maca are often added to foods or drinks in powdered or supplement form."

Here are some other ways to incorporate adaptogens through food:

• Drink coffee made with adaptogenic mushrooms like reishi or cordyceps (there are several brands on the market).
• Cook with turmeric, a common spice in curry dishes.
• Mix ashwagandha or maca powder into smoothies or oatmeal.
• Sip adaptogenic tea, either by buying a brand with adaptogenic ingredients or by drying and grinding up adaptogenic plants yourself.

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How to Select and Store Adaptogens

Here's how to choose adaptogen supplements and other adaptogenic products and store them properly.

Selection

“As with other supplements, you’ll want to practice caution and choose reputable brands, because supplements aren’t regulated by the [U.S. Food and Drug Administration]” the same way that conventional drugs are, Retelny says. (That said, the FDA does monitor supplements for safety issues after they become available on the market.)

To choose a quality supplement, check the label for approval by USP, NSF, or ConsumerLab.com. This means the product has undergone third-party testing for quality and purity.

And before you start stocking up on adaptogenic foods and beverages, know this: “When you see an adaptogen in a product, a light bulb should go off that it may help you, but you should look at the other ingredients to double-check that the food you’re eating is nutritious,” Blatner says.

Adaptogen-infused products may have a health halo — or seem better for you because they include one buzzy ingredient. But don’t be fooled. “Just because it has an adaptogen in it doesn’t mean it’s automatically healthy, so do some sleuthing and see what’s around the adaptogen on the ingredient list,” Blatner advises.

Storage

When storing adaptogen supplements, follow the instructions on the label, such as keeping the product in a cool, dry place away from direct sunlight. Also, make sure to keep these supplements out of reach of children.

Dosage of Adaptogens

Because research on adaptogens is ongoing, how much to take is still unclear.

“It’s important, if you do use these supplements, to use them in moderate levels,” says Retelny.

First, she says to stick to the recommended dosage on the packaging. “And if you have any confusion about how much to take, have health concerns, or are pregnant or breastfeeding, talk to your healthcare provider before you start,” Retelny says.

If you are managing a health condition or you’re on any medication whatsoever, talk to your doctor before adding an adaptogen supplement (or any supplement, for that matter) to your diet.

The Takeaway

• Adaptogens are plants and mushrooms that are thought to help your body deal with emotional and physical stress.
• Some adaptogens may also improve fatigue, inflammation, and immunity, but the research is still developing, and they're not a substitute for medications or healthy habits.
• Adaptogen supplements come with potential risks, especially for people who have health conditions or are taking medications.
• Talk to your doctor or dietitian before taking adaptogens to make sure they're safe for you.