Ashwagandha plant being pulled out of ground

Worries about work, family, money, health, or anything else on your plate can stress your nervous system. Although it’s a part of life, chronic stress and anxiety can wear you down, taking a toll on your physical and mental health.  

Adaptogens are plant and herbal-based supplements that support the body’s resilience and reduce the adverse effects of stress. Here’s a look at how these supplements, often called “nature’s medicine,” work and how to choose the best adaptogens for stress and anxiety. 

History of Adaptogens 

Although they’ve gained much attention recently, adaptogens are hardly new. Natural extracts from plants like ashwagandha, ginseng, rhodiola, and medicinal mushrooms have been used in traditional medicine in India, China, and other parts of Asia for thousands of years.  

Traditionally, they were used as tonics to treat various health conditions, as well as mental stress.1 The term “adaptogen” was introduced around 1950 when scientists realized these plant compounds have positive effects on humans, and they began to study their impact on health and mood more closely.2 

How Do Adaptogens like Ashwagandha Work with Our Body?   

Adaptogens are plants and herbs with biologically active compounds that increase the body’s resistance to emotional, physical, and chemical stressors. By supporting a healthy stress response, they help maintain balance within your body, promoting normal metabolic functions and mental and physical performance.2,3 

Adaptogens differ from vitamins, minerals, or medications, which have specific functions in the body. Instead, they work in non-specific ways, often through the hypothalamic-pituitary-adrenal (HPA) axis, to balance cortisol and other stress hormones and regulate systems in your body that can be affected by various stressors.3  

Research on adaptogens and physical health associates their use with:1,2 

    • Increased physical and mental resilience 
    • Decreased blood glucose 
    • Decreased cortisol levels 
    • Increased vasodilation or widening of blood vessels for improved blood flow 
    • Decrease lactate levels, which indicates improved oxygen delivery and tissue recovery 

Various adaptogens have been studied for their role in mental health and stress. Studies suggest they have mental health benefits and can reduce feelings of:1,2

    • Chronic stress, anxiety, or worry from work, multitasking, or emotional stressors 
    • Fatigue or exhaustion 
    • Nighttime restlessness or poor sleep quality 
    • Depression 

These symptoms are often closely related, so having one symptom can lead to or worsen others. Most clinical trials have found symptom reduction after about eight weeks of adaptogen use, which allows you time to work with your healthcare provider to identify and fix the root cause of your symptoms.  

Best Adaptogens for Stress Management   

Many plants have adaptogenic properties, but some are more effective for stress management than others. These adaptogens, used in Calm Support and Adrenamin, have significant research supporting their benefits for stress and anxiety. †   

Cordyceps 

Cordyceps is a Chinese medicinal mushroom with strong antioxidant and anti-inflammatory properties.4 Compounds in cordyceps protect your cells from oxidative damage by free radicals. They also support immune system health and reduce inflammation, which often occurs with long-term stress and anxiety.5 

Cordyceps has long been used as an energizing adaptogen, so it may help reduce stress-induced fatigue and support healthy energy levels. Studies suggest that its antioxidant properties help increase energy metabolism in the mitochondria, the power-generating organelle inside your cells.6 

Siberian Ginseng -  Eleuthero Extract  

Siberian ginseng (Eleutherococcus senticosus), also known as eleuthero, has been studied for its adaptogenic effects, which scientists believe are due to its influence on the HPA axis and antioxidant and anti-inflammatory properties.2,7 Studies suggest it supports cognitive function and mood, including stress, anxiety, and depression.7 

Several lab and animal studies indicate eleuthero extract supports a healthy stress response and reduces feelings of stress and anxiety.7 In a study on adults over 65, supplementing with eleuthero extract increased self-reported mental health and social functioning compared to a placebo.8  

Rhodiola 

Rhodiola (Rhodiola rosea L.) has at least 140 bioactive compounds that act on the central nervous system.9 It has a long history of use in traditional medicine for managing symptoms associated with stress, fatigue, and feelings of weakness. Current research has found benefits for:9 

      • Decreasing symptoms of fatigue and exhaustion due to burnout 
      • Reducing symptoms of anxiety and depression 
      • Enhancing mental and physical performance 
      • Increasing work productivity 
      • Providing antioxidant and anti-inflammatory effects  

In a study on 101 adults with life-stress symptoms, supplementing with rhodiola for four weeks improved stress symptoms, fatigue, mood, concentration, and quality of life.9 Rhodiola may also be effective in relieving symptoms of burnout, according to a study in Germany on 330 patients who reported burnout symptoms, including exhaustion, fatigue, drop in cognitive performance, insomnia, and depression. After eight weeks of supplementation, most patients reported considerable alleviation of these symptoms.9 

Besides symptom improvement, some randomized controlled studies have also found that rhodiola supplementation reduces cortisol (a fight-or-flight hormone) levels in people with stress.1  

Ashwagandha – Sensoril®  

Ashwagandha (Withania somnifera) is among the most studied adaptogens. Sensoril® is a standardized extract of the active compounds in ashwagandha. A significant body of research suggests that these active compounds may help manage stress and anxiety, mild depression, and poor sleep. Bioactive compounds in ashwagandha may also reduce inflammation and cortisol levels.1,10 

In a review and analysis of 12 studies that included over 1,000 adults, researchers found that ashwagandha supplementation significantly reduced anxiety and stress.11 Smaller studies on stress-related disorders and symptoms have also found that ashwagandha reduces stress, anxiety, and insomnia and improves sleep quality, feelings of well-being, and quality of life.10  

Relora®  

Relora® is a standardized blend of Magnolia (Magnolia officinalis) and Phellodendron (Phellodendron amurense) barks. This combination of adaptogens has been used in traditional medicine to help manage stress and anxiety symptoms.  

In a study on 56 adults who took Relora® supplements or a placebo for four weeks, researchers found that compared to the placebo group, Relora® users had:12

      • An 18% reduction in cortisol levels 
      • 11% less feelings of overall stress 
      • 13% less feelings of tension 
      • 20% less depression 
      • 42% less feelings of anger 
      • 31% less fatigue 
      • 11% improved mental state 
      • 18% more energy and vigor  

How to use Adaptogens for Stress and Anxiety  

Adaptogens are available in many forms, including dried herbs or powders for tea, tinctures, pills, and capsules. Many are available at health food or nutrition stores and in the supplements aisle of your grocery store or pharmacy. Some manufacturers of functional foods and beverages even include adaptogens in their formulas. 

Unfortunately, the amount of bioactive compounds in teas and tinctures can vary widely; many functional foods and beverages contain minimal amounts. Instead, capsules, pills, or tablets are far more likely to provide beneficial compounds in the tested amounts you need. Look for products with standardized formulas, which have consistent amounts of active ingredients in each bottle.  

Finding the Highest Quality of Adaptogens  

When choosing any nutrition supplement, including adaptogens, it’s essential to look for brands that prioritize quality ingredients with formulas backed by science. Calm Support and Adrenamin provide effective amounts of bioactive ingredients plus supporting nutrients that act synergistically for enhanced benefits. †   

Supplements work best if you use them along with a healthy diet and lifestyle and use other natural stress management techniques, like yoga or meditation. If you have questions or are seeking help for chronic or severe stress and anxiety, it’s crucial to consult your healthcare provider. 

FAQs   

What is the best adaptogen for chronic stress?   

Each adaptogen has a different effect on your body, and some have multiple effects. Your healthcare provider can recommend the best product, in the right amount for you.  

Can herbs and adaptogens replace anxiety medication?  

Adaptogens may help with occasional, mild stress or anxiety, but you should never discontinue prescription medication without consulting your doctor first. If you take anti-anxiety or antidepressant medication, talk to your doctor before using adaptogens because they may interact. 

Are there any side effects of using adaptogens?   

Most adaptogens do not have side effects. However, they may interact with certain medications. It’s essential to talk to your healthcare provider if you take other drugs, supplements, or herbal remedies. 

How long does it take for herbs to work?   

Herbs and plant-based supplements work slowly and provide gentle support. In most research studies, users report benefits after 30-60 days.  

Can I take multiple adaptogens at once?   

High-quality, research-backed stress-support products often contain multiple adaptogens and other nutrients that support each other. 

Are adaptogens safe for pregnant women?   

Adaptogens have not been studied in pregnant women. Ask your healthcare provider about their use if you are pregnant or breastfeeding.  

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

 References 

  1. Tóth-Mészáros A, Garmaa G, et al. The effect of adaptogenic plants on stress: A systematic review and meta-analysis. Journ Funct Foods. 2023 Sep 1;108:105695.https://www.sciencedirect.com/science/article/pii/S1756464623002955 
  2. Todorova V, Ivanov K, Delattre C, et al. Plant adaptogens: History and future perspectives. Nutrients.  2021;13(8):2861. https://pmc.ncbi.nlm.nih.gov/articles/PMC8398443/ 
  3. Panossian AG, Efferth T, Shikov AN, et al. Evolution of the adaptogenic concept from traditional use to medical systems: Pharmacology of stress- and aging-related diseases. Med Res Rev. 2021;41(1):630-703. https://pmc.ncbi.nlm.nih.gov/articles/PMC7756641/ 
  4. He M, Tang CY, Wang T, et al. Analysis of metabolic profiles and antioxidant activity of Chinese Cordyceps, Ophiocordyceps sinensis, and Paecilomyces hepiali based on untargeted metabolomics. Biology (Basel). 2024;13(9):683. https://pmc.ncbi.nlm.nih.gov/articles/PMC11428516/ 
  5. Jung SJ, Jung ES, Choi EK, et al. Immunomodulatory effects of a mycelium extract of Cordyceps (Paecilomyces hepiali; CBG-CS-2): a randomized and double-blind clinical trial. BMC Complement Altern Med. 2019 Dec;19:1-8. https://bmccomplementmedtherapies.biomedcentral.com/articles/10.1186/s12906-019-2483-y 
  6. Das G, Shin HS, Leyva-Gómez G, et al. Cordyceps spp.: A review on its immune-stimulatory and other biological potentials. Front Pharmacol. 2021;11:602364. https://pmc.ncbi.nlm.nih.gov/articles/PMC7898063/ 
  7. Lee S, Rhee DK. Effects of ginseng on stress-related depression, anxiety, and the hypothalamic-pituitary-adrenal axis. J Ginseng Res. 2017;41(4):589-594. https://pmc.ncbi.nlm.nih.gov/articles/PMC5628357/ 
  8. Cicero AF, Derosa G, Brillante R, et al. Effects of Siberian ginseng (Eleutherococcus senticosus maxim.) on elderly quality of life: A randomized clinical trial. Arch Gerontol Geriatr. 2004 Jan 1;38:69-74.
  9. Ivanova Stojcheva E, Quintela JC. The effectiveness of Rhodiola rosea l. preparations in alleviating various aspects of life-stress symptoms and stress-induced conditions - Encouraging clinical evidence. Molecules. 2022;27(12):3902 https://pmc.ncbi.nlm.nih.gov/articles/PMC9228580/ 
  10. Speers AB, Cabey KA, Soumyanath A, Wright KM. Effects of Withania somnifera (Ashwagandha) on stress and the stress-related neuropsychiatric disorders anxiety, depression, and insomnia. Curr Neuropharmacol. 2021;19(9):1468-1495. https://pmc.ncbi.nlm.nih.gov/articles/PMC8762185/ 
  11. Akhgarjand C, Asoudeh F, Bagheri A, et al. Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials. Phytother Res. 2022 Nov;36(11):4115-4124. https://pubmed.ncbi.nlm.nih.gov/36017529/ 
  12. Talbott SM, Talbott JA, Pugh M. Effect of Magnolia officinalis and Phellodendron amurense (Relora®) on cortisol and psychological mood state in moderately stressed subjects. J Int Soc Sports Nutr. 2013;10(1):37. https://pmc.ncbi.nlm.nih.gov/articles/PMC3750820/