What Are Adaptogens? A Simple Guide to Their Benefits, Safety & Use
Adaptogens are powerful herbs and mushrooms that help your body adapt to stress by modulating your stress response system. Unlike stimulants or sedatives, they work more gently, supporting balance (homeostasis) rather than pushing you up or down. In this guide, we’ll explore how adaptogens work, their top benefits, popular types, and important safety considerations.
In this article, you will learn:
What are Adaptogens?
Adaptogens are natural substances, usually herbs or fungi, that help your body adapt to physical and mental stress. Adaptogens have been used for thousands of years by a number of cultures to help calm the body and mind, balance hormones, and even improve your workouts. Adaptogens work with your body, helping to balance and regulate hormones and support your immune system.
Adaptogens are unique in that they seem to offer a cumulative effect. That means, the more consistently you take them, the better they work to modulate stress, help your brain, and help you recover from hard workouts.
Dosage varies, and like any herb, it is possible to take too much. Work with a qualified practitioner to find the right adaptogens and dosage for you.
4 Common Adaptogens
Ashwagandha
Ashwagandha is a powerful herb used for anxiety, fatigue, and stress relief. Its soothing properties can also help with insomnia and other sleep issues. As ashwagandha helps soothe stress, it also supports healthy hormone function and is especially useful for those with underactive thyroids. More recent studies are looking to ashwagandha for its ability to improve endurance and boost muscle strength and recovery.
Rhodiola
An antidepressant and nerve tonic, Rhodiola is often used to increase brain function and protect your body from chronic physical and mental stress. It can also help support healthy hormone function in both men and women.
Another adaptogen to start using alongside your workouts, Rhodiola was found to support immune function in hard-training athletes and may also help balance blood sugar levels and protect your heart from stress-related damage.
Cordyceps
Cordyceps is a mushroom-like fungus and one of the most prized compounds in Traditional Chinese Medicine. Cordyceps can decrease fatigue and improve physical endurance by about 10%. It’s also shown to reduce your stress response and decrease inflammation. It’s the perfect adaptogen for high performers.
Cordyceps are also used in Traditional Chinese Medicine to support kidney health and sexual dysfunction.
Maca
Maca is a root grown predominantly in Peru and treated as an adaptogen because of its hormone-balancing properties. Maca can increase libido, fertility, and boost overall hormone health in both men and women. Maca may also improve your mood and increase focus and energy.
Make sure to get the gelatinized (cooked) version; that’s the way Peruvians have always prepared maca, and most studies use maca in its gelatinized form. Raw maca can cause major stomach upset.
Where to Start with Adaptogens
Adaptogenic herbs are blowing up in the health and wellness scene. With maca powders lining your grocery store shelves and medicinal mushrooms on coffee shop menus, it’s easier than ever to get a dose of adaptogens into your day. However, adaptogens are still powerful herbs. Check with your doctor before using any herb or supplement, especially if you’re currently taking any medications.
We talked about some of the benefits above, but if you’re still unsure of where to start, here are a couple of ways to try an array of stress-fighting adaptogenic herbs at once:
Use an Adaptogenic Blend
If you’re looking for an adaptogen to help with stressful days at work, followed by hard workouts, or generally want to support a stressful lifestyle, try a cordyceps blend. Our Cordyceps Pro is a combination of cordyceps and several of the other adaptogens, including ashwagandha, that will help you stay calm under pressure and improve your post-workout recovery.
Natural Force Organic Pre-Workout is another option for a blend of potent adaptogens that can help increase your energy while decreasing your stress response. Think that pre-workout drinks are just for before the gym? Think again: this powerful drink is excellent for almost any time of day.
Start With Small Amounts
Adaptogenic herbs aren’t just available in drinks and powders. They’re powerful supplements that you can take at much higher therapeutic doses. But more doesn’t always mean better! Consistently large doses of adaptogenic herbs may do more harm than good. Unless you’re working with a qualified practitioner, the best way to dose adaptogens is in smaller amounts, preferably in a blend to maximize their synergistic effects.
Frequently Asked Questions
Are adaptogens safe for everyone? Most adaptogens are well-tolerated at normal doses, but they can interact with medications. Consult a healthcare provider before use.
How long should I take adaptogens? Many sources suggest cycling adaptogens (e.g., using them for a few weeks, then pausing) because your body may adapt over time.
When will I feel the effects of adaptogens? The effects are usually subtle and gradual — many people report improved energy, mood, or stress resilience after a week or more.
Can adaptogens replace other stress-management practices? No — adaptogens are best used as a supplement to lifestyle habits (sleep, movement, diet), not as a standalone solution.
Which adaptogen should I start with? For general stress support, ashwagandha or holy basil are good starting points. For fatigue and focus, rhodiola or ginseng may help. Begin with low doses and observe how your body responds.
Have you ever tried adaptogens? We’d love to hear your experience in the comments below!
(Want articles like this via email? Here's the sign up!)