What Are Adaptogens? What the Evidence Shows

Part of our Mushroom Coffee guide library.

Ashwagandha, rhodiola, ginseng, reishi: you have probably seen these called "adaptogens" on supplement labels and coffee blends. Here is where the word comes from, what it is supposed to mean, what the evidence actually shows for the most widely used adaptogens, and what to check before you try one.

What you'll learn

• What the word "adaptogen" means and where it comes from
• How regulators view the adaptogen concept
• What the evidence shows for ashwagandha, rhodiola and ginseng
• Side effects, drug interactions and who should avoid adaptogens

What is an adaptogen?

The term "adaptogen" was coined by the Soviet scientist N. V. Lazarev in 1947 for a substance claimed to increase the body's "non-specific" resistance to stress and other harmful influences (European Medicines Agency, 2008). Adaptogens are described as having the capacity to normalize body functions and strengthen systems compromised by stress (European Medicines Agency, 2008). In the late 1960s, the researcher I. I. Brekhman added criteria: an adaptogen should be almost non-toxic, act in a non-specific way to raise resistance to a broad range of stressors, and help normalize the body's functions (European Medicines Agency, 2008).

Researchers who study adaptogens have proposed that they work through the body's stress-response systems, including the hypothalamic-pituitary-adrenal (HPA) axis and the stress hormone cortisol, based mostly on studies in animals and cells (Panossian & Wikman, 2010). Those authors work for an herbal products company, and their proposed mechanisms are not settled science.

Are adaptogens a real medical category?

Not officially. In a 2008 reflection paper, the European Medicines Agency's herbal medicines committee reviewed the concept. It noted that many preclinical and clinical studies have been done, but that the clinical data have shortcomings, including weak study design and, in some studies, very small numbers of patients. It concluded (European Medicines Agency, 2008):

• The principle of an adaptogenic action needs further clarification and studies.
• The term is not accepted in the pharmacological and clinical terminology commonly used in the EU.
• The term is considered not appropriate for a marketing authorisation, the approval a medicine needs to be sold.

The committee also said the available data are enough to justify further research (European Medicines Agency, 2008). In the U.S., most adaptogens are sold as dietary supplements, which, unlike drugs, are not approved by the FDA before they are sold; manufacturers are responsible for their safety and labeling (NCCIH).

Common adaptogens and what the evidence shows

"Adaptogen" is a label, not a single ingredient, so the evidence has to be judged herb by herb. Here is what the U.S. National Center for Complementary and Integrative Health (NCCIH) says about three of the most widely used:

Other herbs often called adaptogens include eleuthero (Siberian ginseng) and schisandra (European Medicines Agency, 2008). Some functional mushrooms, such as reishi and cordyceps, are also marketed as adaptogens. For how the evidence on mushroom ingredients stacks up, see proven, promising, or marketing? grading the evidence behind mushroom coffee.

Adaptogens vs nootropics vs stimulants

These words overlap in marketing, but they mean different things. "Adaptogen" refers to the idea of helping the body cope with stress. A nootropic is something claimed to support thinking, memory or focus; see what is a nootropic? A stimulant such as caffeine acts more directly and quickly on alertness. Adaptogens were originally meant to be distinct from stimulants (European Medicines Agency, 2008), but many adaptogen products, including coffee blends, also contain caffeine. See why caffeine crashes happen.

Side effects and drug interactions

"Natural" does not mean risk-free. According to NCCIH:

• Ashwagandha may cause drowsiness, stomach upset, diarrhea and vomiting, and might interact with medicines for diabetes, high blood pressure, seizures and thyroid conditions, as well as immunosuppressants and sedatives. It is not recommended for people with autoimmune or thyroid disorders or who are about to have surgery (NCCIH).
• Rhodiola may cause dizziness, headache, insomnia and dry mouth or excess saliva (NCCIH).
• Asian ginseng may worsen autoimmune disorders, interfere with blood clotting and lower blood sugar, and may be unsafe during pregnancy (NCCIH).

If you take any medicine, talk with your health care provider before using an herbal product; some herbs and medicines interact in harmful ways (NCCIH).

How to choose an adaptogen product

• Look for the specific herb and amount on the label, not just the word "adaptogen."
• Be wary of big promises. If a label reads like a description of a medicine, it is promising more than the evidence supports.
• Start with one product at a time, so you can tell what agrees with you.
• Check extract quality. See how to choose high-quality mushroom extracts.
• Talk to your provider if you are pregnant or breastfeeding, have a medical condition, or take medication.

Common myths (quick reality check)

• Myth: Adaptogens are a proven medical category. Reality: The European Medicines Agency concluded the concept needs further clarification and that the term is not accepted in pharmacological and clinical terminology in the EU.

• Myth: All adaptogens work the same way. Reality: Each herb has its own evidence. Some ashwagandha preparations may help with stress and sleep, while there is not enough reliable evidence for rhodiola.

• Myth: Adaptogens are natural, so they are always safe. Reality: Ashwagandha has been linked to rare liver injury, and several adaptogens can interact with medications.

Frequently asked questions (FAQ)

What are adaptogens?

Herbs and other natural substances said to help the body resist or adapt to stress. Common examples include ashwagandha, rhodiola, Asian ginseng, eleuthero and schisandra.

Do adaptogens really work?

It depends on the herb. Some ashwagandha preparations may help with stress and sleep, and Asian ginseng may have a small effect on fatigue, but evidence for rhodiola is not reliable enough to say.

Is "adaptogen" a medical term?

No. The European Medicines Agency said in 2008 that the term is not accepted in pharmacological and clinical terminology commonly used in the EU.

Are adaptogens safe?

Many appear safe for short-term use, but they can cause side effects and interact with medications. Ashwagandha has been linked to rare liver injury and should be avoided in pregnancy.

Are mushrooms adaptogens?

Some mushrooms, such as reishi and cordyceps, are marketed as adaptogens, but evidence differs by mushroom and is generally early.

Can I take adaptogens with coffee?

Many products combine them. If you take medication or are sensitive to caffeine, check with your provider first.

Related guides

• Grading the evidence behind mushroom coffee
• What is a nootropic?
• Why caffeine crashes happen
• How to choose high-quality mushroom extracts
• Mushroom coffee side effects

Disclaimer and when to seek help

This article is for general education and is not medical advice. These statements have not been evaluated by the Food and Drug Administration. Our products are not intended to diagnose, treat, cure, or prevent any disease. Talk to your health care provider before using adaptogens or other herbal supplements, especially if you are pregnant or breastfeeding, have a medical condition, are about to have surgery, or take medication.

References

1. European Medicines Agency, Committee on Herbal Medicinal Products (HMPC). "Reflection paper on the adaptogenic concept" EMEA/HMPC/102655/2007. Adopted May 8, 2008.
2. Panossian A, Wikman G. "Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress-Protective Activity." Pharmaceuticals, 2010;3(1):188-224. doi:10.3390/ph3010188
3. National Center for Complementary and Integrative Health. "Ashwagandha".
4. National Center for Complementary and Integrative Health. "Rhodiola".
5. National Center for Complementary and Integrative Health. "Asian Ginseng".