Stress is unavoidable, and Americans are increasingly hunting for new ways to cope with it. That’s why adaptogens, explained below, keep surfacing in wellness conversations. These herbs, roots and mushrooms can help the body push back against everyday pressure.
The U.S. Centers for Disease Control and Prevention (CDC) still recommends healthy eating, exercise, sleep and mindfulness as the foundation of mental health, but more people are now layering adaptogens on top of those basics through supplements, teas and even coffee.
The category is not new and the herbs are staples in traditional Chinese and Ayurvedic medicine. Here’s everything you need to know before diving into the world of nature’s ancient stress relievers.
What Are Adaptogens, Explained 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 physician and scientist Nikolai Lazarev coined the term “adaptogen” in the 1940s, but the practice is far older.
“I always encourage patients to view adaptogens as supportive tools – not quick fixes,” Uma Naidoo of Massachusetts General Hospital told USA Today. “And I stress remembering to prioritize foundational habits like nutrition, sleep, movement and stress management first.”
Adaptogens have been used for thousands of years, dating back to Emperor Shen-Nung, the second of China’s emperors (3500-2600 BC), according to nootropics expert David Tomen. They were a major component of traditional Chinese and Ayurvedic medicine long before Western science took an interest.
A List of Adaptogens and Benefits Worth Knowing
There are roughly a dozen adaptogenic herbs and mushrooms that have drawn the most 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, boosts the nervous system, improves how the body responds to fight-or-flight stimuli, regulates mood and resets dopamine levels.
Asian Ginseng (Panax ginseng), from Korea and northeastern China, is one of TCM’s most prized herbs for restoring “qi.” The National Center for Complementary and Integrative Health (NCCIH) notes it has been promoted for stress, cognitive function, flu, fatigue, athletic performance, diabetes, aging, asthma and anxiety.
Rhodiola Rosea, a root from arctic and mountainous regions of Europe and Asia, has been used in Scandinavian and Russian folk medicine to combat fatigue and altitude sickness. The NCCIH says it’s promoted for improving athletic performance, mood and cognition, increasing energy and reducing stress. Its key compounds are rosavin and salidroside.
Ashwagandha (Withania somnifera) has been central to Ayurvedic medicine for over 3,000 years. The NCCIH attributes its anti-inflammatory and antioxidant effects to compounds called withanolides. It’s promoted for stress, anxiety, sleep, male infertility and athletic performance.
Bacopa Monnieri, a creeping wetland herb native to India, is a cornerstone of Ayurvedic memory enhancer formulations. According to a 2025 study, it regulates stress response, offers neuroprotective antioxidant benefits, improves cognitive function, enhances memory consolidation and supports calm focus under stress.
Ginkgo Biloba, often called a “living fossil,” contains glycosides and terpenes that can improve blood circulation, provide antioxidant protection and offer neuroprotective benefits, per the NCCIH.
Eleuthero (Eleutherococcus senticosus), also known as Siberian ginseng, has been used to increase energy, reduce stress and boost immune function. Its root contains polysaccharides and eleutherosides with antioxidant and anti-inflammatory properties.
Schisandra (Schisandra chinensis), known as the “five-flavor fruit” in TCM for its sweet, salty, bitter, pungent and sour profile, is best known for its anti-inflammatory benefits and ability to prevent cellular damage, according to Dr. Melissa Young, a functional medicine specialist.
Lemon Balm (Melissa officinalis), a calming member of the mint family, has been used medicinally for over 2,000 years. One study notes it contains rosmarinic acid, citral, oleanolic acid and ursolic acid, with both anxiolytic and antidepressant properties.
Astragalus (Astragalus membranaceus) has been a cornerstone of TCM for over 2,000 years. According to the Department of Veteran 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 against chemical stress and counters metabolic stress through normalization of blood glucose, blood pressure and lipid levels, recent research shows.
Some Functional Mushrooms Are Also Adaptogenic Herbs
There are thousands of mushroom varieties, but only about 12 qualify as functional 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 stress response and cognitive performance.
- Reishi: stress reduction and cortisol regulation, sleep enhancement and calming effects
- Cordyceps: potent antioxidant effects, modulates the HPA-axis and balances stress hormones
- Lion’s Mane: stimulates nerve growth factor and neurogenesis, enhances memory, focus, clarity and mood
- Chaga: enhanced physical performance, oxygen utilization, anti-fatigue and endurance boost
Functional mushrooms are easy to add to your diet and pair well with many cooking dishes. They can also be taken as supplements — particularly those that use the fruiting body.
Adaptogens for Stress: How to Take Them
Adaptogens come in nearly every format imaginable, which makes it easy to integrate them into a daily routine but also easy to overdo. The form you choose can affect potency, absorption and how the herb fits into your lifestyle.
- Capsules and tablets — the most common supplement form
- Powders — mixed into smoothies, coffee or other drinks
- Tinctures and liquid extracts — taken by dropper or added to water
- Teas — brewed from dried roots, leaves or berries
- Functional foods and drinks — adaptogenic coffees, lattes, chocolates, gummies and tonics
- Broths and soups — roots like astragalus simmered into cooking
- Topicals — skincare products containing adaptogens like schisandra or ginkgo
Some people prefer the ritual of brewing a tea or simmering a broth, while others want the convenience of a capsule. Either way, there’s a method for everyone. Just make sure you consult with your doctor first.
Why You Should Consult a Doctor First
Before adding adaptogens to your routine, the regulatory reality is worth understanding. Supplements are not held to the same standards as prescription medications, which means quality and potency can vary widely between brands and even between bottles.
“Supplements in general are not highly regulated the way medications and drugs are,” says UCLA Health senior dietitian Dana Ellis Hunnes. “A bottle can say it contains ashwagandha or ginseng, but it’s not regulated by the FDA and may not have the right potency.”
Hunnes also cautions that adaptogens may not address the deeper issue and that you should “work with your physician to understand the underlying cause of your symptoms.”
Drug interactions are another concern. “I tell patients not to go and take just any herbs and supplements, because they may interact with your medication,” Hunnes says. “Your body’s reaction to those things may do more harm than good.”
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