But what are adaptogens and do they really do anything?

Adaptogens are plants that protect the body against the negative effects of stress. In other words, they help the body “adapt” to stress.

Studies suggest adaptogens have neuroprotective benefits, can increase energy, decrease depression and anxiety, and even support memory. In fact, several clinical trials show that adaptogens can increase our mental capacity in the face of stress and fatigue—decreasing mental exhaustion and increasing attention.

Simplified, adaptogens are like the strength training routine for the system of your body that handles stress. They can help strengthen your system and be part of a well-rounded stress-management plan.

Common adaptogens include ashwagandha, rhodiola, holy basil, ginseng and eleutherococcus. They are found in varying forms including pills, teas, and extracts.

Are Adaptogens Right for You?

So how do you know if adaptogens are appropriate for you?

You can get a glimpse at how well your body has been managing stress by testing your baseline cortisol curve. This is done in salivary hormone testing and looks at 4 different points in the day, essentially mapping out your current baseline cortisol curve.

Over time, as your body spends more time in the stress state vs the rest state, this baseline curve can shift away from the healthy curve that’s expected. This shift results in the symptoms often attributed to chronic stress—things like fatigue, decreased motivation, increased anxiety or depression, and insomnia. In medicine, this is known as Hypothalamic-Pituitary-Adrenal Axis Dysregulation (HPA Axis dysregulation), which is more commonly called “Adrenal Fatigue.”

Adaptogenic herbs can help support all phases of HPA Axis dysregulation and may serve as the main support for early phases of dysregulation.

Are Adaptogens Safe for Everyone?

Generally, yes — but it depends on the individual.

Ashwagandha may not be a good fit for those with hyperthyroidism or autoimmune conditions. Ginseng can be stimulating and may not be ideal for those with high blood pressure. And like any supplement, adaptogens can interact with medications, including SSRIs, benzodiazepines, and immunosuppressants. If you're pregnant, breastfeeding, or managing a chronic condition, always check with your provider first.

That said, many adaptogens have been used safely for centuries across traditional medicine systems — and modern research continues to confirm their benefits.

When Will You Feel a Difference?

Adaptogens aren’t instant, but they’re also not slow motion. Depending on the herb and the person, some people feel shifts in energy, sleep, or calm within days. Others may need 3–6 weeks of consistent use.

One study showed significant cognitive improvements from rhodiola within 4 days during times of high stress and fatigue (Spasov et al., 2000). The takeaway? These herbs are building resilience under the surface — even if it’s subtle at first.

What Do Adaptogens Actually Help With?

You might benefit from adaptogens if you're experiencing:

• Daytime fatigue, especially after lunch
• Trouble falling asleep (or staying asleep)
• Irritability, anxiety, or brain fog
• Low motivation or low mood
• Cravings for sugar, carbs, or caffeine
• Feeling "tired but wired"

These are all hallmark signs of HPA Axis dysregulation — and the sweet spot where adaptogens shine.

Best Adaptogens by Symptom

Here’s a quick guide to which adaptogens may work best depending on what you’re struggling with:

➡️ Many adaptogenic blends combine these for a broader spectrum of support — but targeted, single-herb formulas can be great too, especially if you're looking to zero in on one concern.

How Adaptogens Compare to Nutrients Like Magnesium or L-Theanine

Adaptogens support the stress system long-term, helping to retrain your body’s response. Nutrients like magnesium glycinate or L-theanine work faster — helping calm the nervous system in real time.

Combining the two gives you the best of both: immediate relief + long-term resilience.

Daily Habits That Support Your Cortisol Curve

To really support your HPA Axis (and make the most of adaptogens), it helps to work with your body’s natural rhythm:

• Get 10 minutes of morning light within an hour of waking
• Eat a protein-rich breakfast to stabilize cortisol and blood sugar
• Avoid caffeine after noon
• Move your body gently (think walking or restorative yoga)
• Limit blue light in the evening and go screen-free 30 min before bed

These habits, paired with the right adaptogens, can do wonders for your stress response and energy levels.

Want to Know What Your Stress System Is Really Doing?

Salivary hormone testing gives a detailed look at your cortisol rhythm across the day — showing whether you’re overstimulated, depleted, or somewhere in between. It’s an invaluable tool for creating a personalized stress recovery plan and choosing the right adaptogenic strategy.

📚 References + Research

• Panossian A, Wikman G. (2010). Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress—protective activity. NCBI
• Spasov AA, Wikman GK, Mandrikov VB, et al. (2000). Rhodiola rosea and mental fatigue during stress. PubMed
• Engen DJ, Wahner-Roedler DL, Vincent A, et al. (2012). Effect of Rhodiola rosea on anxiety, stress, cognition and other mood symptoms. PubMed
• Kennedy DO, Scholey AB. (2004). Ginseng and cognitive performance. DOI