Adaptogens are nature’s answer to stress

The lowdown on adaptogens, or nature’s stress relievers: Adaptogens are a diverse group of plants that include ashwagandha, ginseng, rhodiola, tulsi (holy basil), and schisandra. These can be consumed in various forms such as pills, liquid extract, teas, or powders. These herbs, roots, and plant parts are believed to help the body achieve homeostasis, or balance, by mitigating the effects of stress, National Geographic says.

How do they work? Adaptogens are supposed to help the body adapt to stress by modulating the stress response in areas that are out of sync, such as cortisol levels. But they don't necessarily reduce stress but rather increase its resistance physically and psychologically — basically smoothing out our responses to either be too high or low canceling out any anxiety or fatigue.

They’re hardly new, but scientific recognition of their effects is: Historically, adaptogens have been used in traditional medicine systems across Asia but in recent years, their use has become more popular. A 2023 study found that ashwagandha improved depression and anxiety by increasing serotonin levels, while another showed that it can also restrict our body’s inflammatory response to stress. “We know stress impacts pain, sleep, blood sugar levels, blood pressure, immune function, and inflammation in the body. Combine this with increasing interest in the use of complementary therapies, it’s unsurprising that more people are exploring [use of] adaptogens for their health,” an integrative health physician tells National Geographic.

But adaptogens are hardly a one-size-fits-all solution, nor are they all one homogeneous group of supplements: Even though they should be considered as part of a broader stress management strategy — including exercise, social support, sufficient sleep, and relaxation techniques — dosages can vary between different forms of adaptogens, National Geographic says. Experts stress the importance of consulting with a medical practitioner to avoid any negative side effects or interactions with prescription medications, potentially reducing their effectiveness or amplifying side effects.