Adaptogens: Fad vs. Fact

January 27, 2025

Adaptogens: Fad vs. Fact

Much of the information in this blog post was derived from Adriana Ayales' Adaptogens: Herbs for Longevity and Everyday Wellness. This book contains a wealth of knowledge on the history and use of adaptogenic herbs, and we recommend consulting it if you would like to learn more.

If you've dipped your toes into the world of natural health, you've no doubt seen a widely trending term, "adaptogenic," used to describe a variety of products, supplements, herbs, and mushrooms. What many of these advertisements fail to do is explain what an adaptogen truly is, and the effects they have on your body. Further, some companies claim their product is adaptogenic, when in reality, they are using ingredients that have not been researched enough to definitively qualify as adaptogens. All of this can be confusing, but that's where today's post comes in: Read on to learn about adaptogens, their history, their uses, and how to separate the trend from the truth.

What Are Adaptogens?

In the 1940s and 50s, Russian researcher and toxicologist Nikolai Lazarev studied plants from all around the world, conducting a search for natural substances that could increase the body's resistance to stress. In previous research, he had found that certain industrial chemicals triggered a stress response in the body. As a citizen of Soviet Russia during the industrial revolution, Lazarev sought to find a way to counteract the harmful effects these chemicals on factory workers, and he was recruited by the military in order to find ways to reduce fatigue in soldiers. All of this led to his research and classification of several plants as "adaptogens," or substances with the ability to assist the body in negating stress response and returning to a state of homeostasis.

It is important to note that although Lazarev was the first to describe these substances as "adaptogens," these herbs and mushrooms had been used as traditional medicine for hundreds or even thousands of years, long since discovered by ancient people who came to recognize their value.

In 1968, Dr. Israel Brekhman, continuing Lazarev's work on adaptogenics, drafted a list of three qualities that all adaptogens must share:

Adaptogens are NON-TOXIC, with no significant side effects.
Adaptogens produce a GENERAL effect on the body, affecting multiple body systems. They have the ability to improve resistance to several types of stress, including physical stress and psychological stress.
Adaptogens have a NORMALIZING effect, meaning that they will adapt to our needs, exhibiting whatever effect is needed to return the body to a state of homeostasis.

How Do I Know If I Need Adaptogens?

Adaptogens work by interacting with the endocrine, nervous, and immune systems. Within the endocrine system, adaptogens affect the "HPT/HPA" axis, which includes the hypothalamus, pituitary, thyroid, and adrenal glands. These systems are responsible for production and release of hormones, which are used to communicate with the rest of your body. When your body is experiencing a stress response, your endocrine system releases an influx of stress hormones such as cortisol, ACTH, adrenaline, thyroid-stimulating hormone, and more. This state of excess stress hormones over a long period of time is often referred to as "adrenal fatigue," and can lead to health issues such as a suppressed immune system, anxiety & depression, high blood pressure, chronic inflammation, insulin resistance, insomnia, and polycystic ovary syndrome.

Symptoms of Adrenal Fatigue:

Always feeling tired, even after getting plenty of sleep
Muscle weakness
Cravings for salty or sweet foods
Feeling lightheaded or dizzy when standing up
Mood issues such as irritability, anxiety, and sadness
Brain fog or difficulty concentrating
Insomnia
Decreased sex drive
Over-reliance on caffeine or other stimulants

Keep in mind that adrenal fatigue can arise from several forms of stressors, including physical (overworking of the body, healing from injuries, etc.), psychological (feeling overwhelmed, grieving a loss or change, mental illness, etc.), or environmental (toxic chemicals, alcohol, pollution, radiation, etc.). If you are experiencing symptoms of adrenal fatigue or otherwise think that you may benefit from the use of adaptogens, reach out to an herbalist to see where you can start. Our Master Herbalist, Wendy, is available for 15-minute free consultations and can be reached by calling (801)489-4500 during her call hours, Monday-Thursday from 11AM-1PM.

Primary Adaptogens

The nine primary, or "true" adaptogens, are listed below. These substances have been extensively studied and have been found to definitively meet all criteria for classification as an adaptogen.

Ashwagandha

Ashwagandha is an evergreen shrub native to India, the Middle East, and parts of Africa, and the root has long been revered in Ayurveda medicine as a longevity and vitality herb. Ashwagandha can contribute to health in many ways, including (but not limited to) cardiovascular support, blood sugar balance, immune system enhancement, pain relief, nervous system support, and improved male fertility. As with all adaptogenic herbs, your body will respond to the herb differently depending on what you need. Ashwagandha can be taken as a tea, in capsules, or as an alcohol or glycerin extract.

Cordyceps

Cordyceps, a wild fungus native to Southeast Asia, is known as the "longevity mushroom" due to its positive effect on energy levels, immunity, and overall health. Its antioxidant and antileukemic properties help prevent conditions like cancer, and it has been found to help decrease neuron death in the brain, leading to better memory and cognitive function. Its adaptogenic properties help regulate chemical reactions in the body, leading to higher energy levels and other benefits. Cordyceps can be taken as a powder, an extract, a tea, or in capsules.

Eleuthero

Eleuthero was the first herb to be classified as an adaptogen. Boasting anti-inflammatory, antioxidant, and antiviral properties, this herb can assist in immune function. It has been shown in some studies to help slow the growth rate of certain cancers, and others have found that eleuthero increases cellular energy production. It can be taken as a tea, an extract, or in capsules.

Ginseng

Both Asian and American ginseng fall under the category of adaptogenic herbs. Ginseng has been used for thousands of years by Chinese and Native American practitioners as a general tonic and vitality herb. In modern times, studies on the active compound of ginseng show antioxidant, neuroprotective, and immune-enhancing properties. Due to its particularly stimulating properties, Asian ginseng in particular is a common remedy for adrenal fatigue.

Holy Basil (Tulsi)

One of the most loved herbs in Ayurveda, this plant's use has deep roots in religious and cultural practices. Holy basil comes in three varieties: rama, Krishna, and vana, each with slightly different appearance, flavor, and aroma. This herb has been shown to support brain function, improving memory, cognitive function, and even conditions like ADHD, anxiety, and depression. It is also a powerful antioxidant and anti-inflammatory. Holy basil is often made into a tea, but can also be taken as an extract or in capsules.

Licorice

This powerful herb has a long history, used by practitioners across China and the Middle East for a variety of purposes. Indeed, the variety of effects licorice can have on the body is well-documented, with studies finding the root to be antiviral, anti-inflammatory, antihistamine, and antioxidant, among other properties. Licorice can be taken in capsule, extract, or tea form.

Rhodiola

Rhodiola, a medicinal root traditionally popular in Eastern Europe and Asia, is known for its positive effect on the brain, mental health, and energy levels, making it a particularly good choice for addressing adrenal fatigue. It is also a powerful antioxidant and can help promote healthy blood circulation.

Schisandra

Due to its astringent properties, schisandra berry is commonly used in skincare or as a remedy for ailments such as diarrhea. It has also been shown to have a positive effect on the immune and cardiovascular systems, and may even assist in detoxifying the liver. Schisandra berries can be taken as a tea, an extract, or in capsules.

Shilajit

A naturally occurring resin found in Asian mountain regions such as the Karakoram and the Himalayas, shilajit is the only primary adaptogen that is not a plant or fungus. Shilajit is made up of hardened mineral and plant material, and is extremely nutrient-dense. Studies have shown its remarkable ability to fight inflammation, prevent oxidative stress, reduce chronic fatigue, and support the heart.

Secondary Adaptogens

Secondary adaptogens are plants that have been found to have adaptogenic properties, but either do not meet all criteria, or more research is needed to confirm their status as true adaptogens. These herbs and mushrooms tend to work well synergistically with primary adaptogens. We have listed many of them below:

Amla
Astragalus
Bacopa
Chaga
Dang shen
Devil's club
Epimedium
Eurycoma root
Guduchi
He shou wu (Fo-ti)
Jiaogulan
Lion's mane
Lycium
Maca
Maitake
Morinda
Mucuna
Muira puama
Notoginseng
Oat seed
Poria mushroom
Prince seng
Rehmannia
Reishi
Rhaponticum
Sea buckthorn
Shatavari
Tribulus
Turkey tail
Wild yam

Product Spotlight: Our Favorite Adaptogenic Formulas & Resources

Anima Mundi's Adaptogenic Tonic

This blend of mushroom and fruit extracts features a variety of ingredients with adaptogenic properties. This formula was created to reduce the effects of stress, boost the immune system, and help balance hormone levels.

Winnie Schwinn's Axis Formula

Created as a tonic for the HPT/HPA axis, this elixir mix features a variety of primary and secondary adaptogens such as ashwagandha, reishi, chaga, and cordyceps.

Adaptogens: Herbs for Longevity and Everyday Wellness by Adriana Ayales

Much of the information in this blog post was derived from this book by Anima Mundi Herbals founder, Adriana Ayales. It contains a wealth of knowledge on the history of adaptogenic herbs, highlighting their traditional uses as well as recent scientific findings. It also contains nourishing recipes for foods, tonics, and bath and body products incorporating adaptogenic ingredients.

Adaptogens: Herbs for Strength, Stamina, and Stress Relief by David Winston, R.H.(A.G.H.)

This book dives into the specifics of adaptogenic herbs, highlighting the mechanisms behind their ability to combat the effects of stress. In addition, the author examines herbs complimentary to adaptogens, such as nervines and nootropics. Includes monographs, dosage, and preparation instructions for each of the 25 featured herbs.

Conclusion

So there you have it--the basics of adaptogens. Hopefully, this blog post has answered some questions and helped you to feel more confident navigating the trend that has boosted adaptogens back into popular knowledge. If you would like to learn more (and there is so much more to learn!), we recommend you check out some of the resources we listed above.

In other news, our weekly blog posts will now be released each Monday. Thank you for your continued support the past several months, and we'll see you next week as we dive into our next topic!

About the Writer

Emori Brown has worked for Dr. Christopher’s Herb Shop since 2018. In addition to writing blog posts and newsletters, Emori cashiers and works in the shipping department. She is passionate about providing people with the tools for improving their health and is excited to share knowledge surrounding the formulas and services we have here at the Herb Shop.

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January 27, 2025