Life is full of stress. Sometimes, it feels like there’s no way to slow down. Luckily, nature has some gentle tools to help us stay balanced. One of those tools is called adaptogenic stress support.
What Are Adaptogens, Really?
Adaptogens are a class of herbs that help the body respond more effectively to stress. These herbs work primarily through the hypothalamic-pituitary-adrenal (HPA) axis—our central stress response system. When we’re under stress, the HPA axis signals our adrenal glands to release hormones like cortisol and adrenaline to prepare us for a “fight or flight” response.
This system evolved to help us survive short-term dangers, like being chased by a saber-toothed tiger. But today, our stressors are no longer life-or-death and rarely resolve quickly. Instead, we live in a world of constant low-level stress: traffic jams, work deadlines, financial worries, and even the constant pinging of our phones. Unfortunately, our body doesn’t know the difference between a tiger and a text message. The result? Our HPA axis is constantly activated, leading to fatigue, poor sleep, anxiety, and immune system dysregulation.
Adaptogens help by gently modulating the HPA axis and buffering our response to stress. They don’t block stress hormones entirely; rather, they help the body respond more appropriately and recover more efficiently. As Panossian and Wikman (2010) explain, adaptogens increase the state of non-specific resistance in stress, allowing the organism to counteract adverse effects of stress and restore normal function. To be classified as a true adaptogen, a herb must:
- Be non-toxic at normal doses
- Produce a normalizing effect regardless of the direction of change
- Increase resistance to a broad range of physical, chemical, or biological stressors
Importantly, adaptogenic stress support is not about quick fixes. These herbs are most effective when taken regularly and in appropriate doses over time. Think of them as a training partner for your nervous system—not a crutch, but a gentle guide helping you build resilience.
Not All “Adaptogens” Are the Same
Today, you might see the word “adaptogen” on everything from lattes to protein bars. However, just because something says it’s an adaptogen doesn’t mean it works like one. Many products are mislabeled or under-dosed. For instance, nervine herbs like passionflower, skullcap, and lavender help soothe the nervous system, but they don’t meet the scientific definition of an adaptogen.
Additionally, some products include only trace amounts of adaptogenic herbs—far below therapeutic levels. For adaptogenic stress support to be effective, herbs must be used at proper doses and taken consistently. Clinical research doses often range from 300 mg to 600 mg per day of standardized extracts, depending on the herb. So, it helps to choose trusted brands and consult with practitioners who understand how these plants work.
Meet the Herbs: Which Adaptogen Is Right for You?
Before you try all the herbs at once, there is a beautiful practice you can begin: a plant sadhana. This means choosing just one herb to build a relationship with. You can drink 2–3 cups of tea made with that herb each day for a few weeks. This helps you listen to how the plant makes you feel and see how it supports your unique body.
Here are some of our favorite adaptogens, along with the types of people who may benefit most:
Ashwagandha – Earthy and grounding. This herb might be for you if: You feel anxious at night and have a hard time falling asleep. Your mind spins, even when your body is tired. Ashwagandha is known for its calming and restorative effects. In a double-blind, randomized placebo-controlled study, participants taking 300 mg of a standardized extract twice daily for 60 days experienced a 44% reduction in perceived stress and a 28% reduction in serum cortisol levels (Chandrasekhar et al., 2012).
Rhodiola – Light and uplifting. This herb might be for you if: You get tired halfway through the day and rely on caffeine or sugar to stay alert. Rhodiola has stimulating properties and supports both mental and physical endurance. A study by Spasov et al. (2000) showed that medical students taking 170 mg of Rhodiola extract for 14 days experienced significantly reduced mental fatigue and improved exam performance. Another study found improved cognitive function and reduced stress-related fatigue after 4 weeks of supplementation (Liao et al., 2020).
Tulsi (Holy Basil) – Aromatic and emotionally balancing. This herb might be for you if: You cry easily, feel tension in your chest, or experience emotional highs and lows. Tulsi supports emotional clarity and heart-centered calm. In an 8-week clinical trial, 500 mg of Tulsi extract taken twice daily led to a 31.6% reduction in stress and a 39% improvement in general health scores (Jamshidi & Cohen, 2017).
Eleuthero (Siberian Ginseng) – Stamina-building and subtle. This herb might be for you if: You’ve been pushing yourself for years, and now you’re running on empty. Eleuthero helps rebuild energy reserves and improve endurance. Clinical studies show it can enhance physical performance and reduce perceived exertion, particularly in people recovering from overwork or chronic fatigue (Asano et al., 1986).
Reishi – Bitter and deeply calming. This herb might be for you if: You feel spiritually disconnected, anxious at night, and prone to getting sick. Reishi supports deep rest, immune modulation, and emotional resilience. Research shows Reishi supplementation improved sleep quality and reduced anxiety symptoms in cancer patients (Zhao et al., 2012).
Schisandra – Tart, bright, and clarifying. This herb might be for you if: You’re juggling many responsibilities and want to feel sharp and steady without stimulants. Schisandra is a liver tonic and antioxidant-rich adaptogen. A double-blind trial found that Schisandra improved concentration, mental performance, and stress tolerance in workers exposed to intense mental stress (Brekhman & Dardymov, 1969).
Why Adaptogenic Stress Support Matters
Next, let’s think about why this matters. Chronic stress affects every part of the body—from mood and energy levels to hormone balance and immune health. Many of today’s health problems are worsened by long-term, unrelenting stress.
Adaptogenic stress support offers a way to gently strengthen the nervous system and increase stress tolerance. These herbs help your body bounce back more easily and reduce the wear-and-tear caused by a constantly activated stress response. However, they are not a magic fix.
Just as importantly, we must address the lifestyle habits that keep us in a wired state—lack of sleep, poor boundaries, overwork, and disconnection from nature and community. Adaptogens work best as part of a holistic plan that includes rest, nourishment, and meaning.
How to Try Adaptogenic Stress Support at Home
Now that you’ve met the herbs, how do you get started?
First, pick one herb that speaks to you. Begin your plant sadhana by drinking it daily for 2–3 weeks. Notice how your body and mood respond. You can try it as a tea, a powder in warm milk, or in a blend.
One great place to start is Rasa. Their adaptogenic blends are created by female herbalists and use sustainable ingredients. The blends are gentle, nourishing, and made for daily use.
Also, we invite you to learn more about our approach to herbal medicine at Aya Naturopathic Medicine.
Finally, remember to go slow and listen to your body. Adaptogens work best when used with care, consistency, and intention.
In Closing: A Cup of Calm
To sum up, adaptogenic stress support is more than just a trend. When used wisely, these herbs can help you feel grounded and resilient. Whether you’re seeking energy, calm, or focus, there is an adaptogen waiting to meet you.
So, brew a cup. Begin a new relationship. And let nature guide you back to center.
References
Asano, K., Takahashi, T., Miyashita, M., Ohya, T., Yano, K., & Hashimoto, T. (1986). Effect of Eleutherococcus senticosus extract on human physical working capacity. Journal of Clinical Pharmacology, 26(9), 539-545.
Brekhman, I. I., & Dardymov, I. V. (1969). New substances of plant origin which increase nonspecific resistance. Annual Review of Pharmacology, 9, 419–430.
Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3), 255–262.
Jamshidi, N., & Cohen, M. M. (2017). The clinical efficacy and safety of Tulsi in humans: A systematic review of the literature. Evidence-Based Complementary and Alternative Medicine, 2017, 9217567.
Liao, L. Y., He, Y. F., Li, L., Meng, H., Dong, Y. M., Yi, F., & Li, Y. (2020). A clinical study of Rhodiola rosea L. extract in the treatment of mild to moderate depression. Nordic Journal of Psychiatry, 74(8), 625–632.
Panossian, A., & Wikman, G. (2010). Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress–protective activity. Pharmaceuticals, 3(1), 188–224.
Spasov, A. A., Wikman, G. K., Mandrikov, V. B., Mironova, I. A., & Neumoin, V. V. (2000). A double-blind, placebo-controlled pilot study of the stimulating and adaptogenic effect of Rhodiola rosea SHR-5 extract on the fatigue of students during an examination period with a repeated low-dose regimen. Phytomedicine, 7(2), 85–89.
Zhao, H., Zhang, Q., Zhao, L., Huang, X., & Li, Y. (2012). Clinical study of Ganoderma lucidum polysaccharide extract on sleep disorders and anxiety in female cancer patients. Journal of Traditional Chinese Medicine, 32(3), 415–419.
