Top 6 Adaptogens: Sleep, Stress, Anxiety, & Energy
Adaptogenic herbs help balance cortisol levels and neurotransmitters, with Ashwagandha, Rhodiola, and Panax Ginseng showing benefits for sleep, fatigue, stress, anxiety, and energy.
What are Adaptogens
Adaptogens are a unique class of herbal substances that help the body adapt to various stressors—whether physical, chemical, or biological. These remarkable plants support homeostasis, or internal balance in the body. (1) Unlike medications that target specific symptoms, adaptogens work holistically to normalize bodily functions and enhance overall resilience.
The concept of adaptogens originated in traditional medicine systems, particularly Ayurveda, where herbs like Ashwagandha (Withania somnifera) have been utilized for over 3,000 years (2).
There are synthetic compounds (bromantane, levamisole, bemethyl) and natural plant extracts from herbs like Panax Ginseng, Rhodiola rosea, and Eleuthero, used to support adrenal function leading to improvements in physical and mental performance. Although clinical trials in humans are limited, some meta-analyses show plant adaptogens can fight fatigue, protect the brain, and support immunity. (3) (4) (5) (1)
In the modern world, many people live in a hyperaroused state with an overactive sympathetic nervous system—promoting anxiety, sleeplessness, stress, and fatigue. Adaptogens serve as the natural alternative to common stress relievers, exhibiting a balancing effect on stress hormones.
For an herb to be classified as an adaptogen, it must meet three key criteria:
- It must be non-toxic when used in appropriate doses
- It should produce a non-specific response that increases resistance against multiple forms of stress
- It must have a normalizing effect, helping to restore balance regardless of the direction of change from physiological norms
How do Adaptogens work?
Each adaptogen has unique properties while sharing the fundamental ability to enhance stress resilience. Some of the mechanisms that explain how adaptogens work in the body include the following:
Modulation of the HPA Axis
The hypothalamic-pituitary-adrenal (HPA) axis serves as the body’s primary stress response system. When we encounter stress, this complex network of glands and hormones activates, ultimately leading to the release of cortisol—the “stress hormone.” (6) (7) While this response is beneficial in the short term, chronic activation can lead to numerous health problems.
Adaptogens help regulate this system by
- Normalizing cortisol levels, particularly reducing elevated morning cortisol that occurs during chronic stress (7)
- Modulating the release of stress hormones to prevent overreaction to stressors (8)
- Helping the body return to baseline more efficiently after stress exposure (6)
For example, Ashwagandha has been shown to significantly reduce serum cortisol levels in stressed individuals, with studies demonstrating up to 30% reduction following 8 weeks of supplementation. (9)
Neuropeptide Y and Heat Shock Protein Regulation
Research has identified neuropeptide Y (NPY) as a critical target for adaptogen-mediated stress protection. NPY is a stress hormone that plays a vital role in emotional regulation, fear response, and anxiety reduction. (8) (10)
Studies show that adaptogenic herbs like Rhodiola rosea, Schisandra chinensis, and Eleutherococcus senticosus can stimulate the expression and release of NPY from neuroglia cells. (8) (10) This stimulation represents an innate defense response that can increase tolerance and adaptation to stress.
Additionally, these herbs enhance the production of heat shock proteins (HSP72), which act as molecular chaperones that protect cells during stress exposure. (8) (10)
Neurotransmitter Modulation
Adaptogens influence key neurotransmitter systems involved in mood regulation, cognitive function, and stress response
- GABAergic pathways: Many adaptogens enhance the activity of gamma-aminobutyric acid (GABA), the primary inhibitory neurotransmitter in the brain that produces calming effects (11) (12)
- Serotonergic system: Herbs like Ashwagandha, (13) Rhodiola, (14) Ginseng, (15) and St. John’s Wort (16) (17) may influence serotonin pathways, which regulate mood, appetite, and sleep
- Dopaminergic activity: Some adaptogens support healthy dopamine levels, affecting motivation, pleasure, and cognitive function (12) (18)
This neurotransmitter modulation helps explain why adaptogens can simultaneously reduce anxiety while improving energy and cognitive function—a balance difficult to achieve with conventional medications.
Antioxidant Activity
Chronic stress triggers inflammatory processes and oxidative damage throughout the body. Adaptogens contain powerful bioactive compounds with anti-inflammatory and antioxidant properties that help counteract these effects. (7)
For instance, the withanolides in Ashwagandha demonstrate anti-inflammatory potency comparable to hydrocortisone in some studies. (19) These compounds may help reduce inflammatory markers and protect cells from oxidative stress, contributing to the herb’s overall stress-protective effects.
Adaptogens and their Bioactive Compounds
| Adaptogen | Bioactive Compounds |
|---|---|
| Rhodiola rosea | Salidroside, Rosavin, Tyrosol |
| Ashwagandha (Withania somnifera) | Withanolides, Withaferin A, Withanone |
| Ginseng (Panax) | Ginsenosides Rb1, Ginsenoside Rg1, Ginsenoside Rd |
| Ginger (Zingiber officinale) | Gingerols, Shogaols, Zingerone |
| Maca (Lepidium meyenii) | Macamides, Macaenes, Glucosinolates |
| Eleuthero (Eleutherococcus senticosus) | Eleutherosides, Syringin, Sesamin |
| Schisandra chinensis | Schisandrins, Gomisins, Lignans |
| Cordyceps | Cordycepin, Adenosine, Polysaccharides |
| Reishi (Ganoderma lucidum) | Triterpenes, Beta-glucans, Ganoderic acids |
| Astragalus (Astragalus membranaceus) | Astragalosides, Isoflavones, Polysaccharides |
6 Adaptogenic Herbs
Discover six powerful adaptogenic herbs that help your body combat stress naturally. Ashwagandha, Rhodiola Rosea, Maca Root, Panax Ginseng, Eleuthero, and Astragalus each contain unique bioactive compounds that modulate stress hormones, enhance energy, and improve resilience while offering specific benefits for sleep, cognition, exercise performance, and overall wellness.
Ashwagandha
Ashwagandha (Withania somnifera), commonly known as Indian Winter cherry is a prominent herb in traditional Ayurvedic medicine. This powerful adaptogenic plant has gained worldwide recognition for its diverse health benefits and therapeutic applications, being one of the most well-researched adaptogens.
The plant contains several bioactive compounds, with withanolides A and B being the most significant and well-studied. (20)
As with other adaptogens, ashwagandha exerts its anti-stress effects by modulating the HPA axis, controlling cortisol secretion and stress response. (21) (22) Numerous studies show reduction in anxiety, depression, and stress scores, with meta-analyses confirming reductions in cortisol. (23) Due to its anti-stress effect, ashwagandha, beyond mood enhancement, is known to improve sleep quality and reduce sleep disturbances. (24) (9)
Due to its anxiolytic effect, ashwagandha may enhance cognitive function—domains like memory, attention, and focus—which are often disrupted by stress. Ashwagandha may also improve exercise performance, showing improvement in certain parameters related to cardiovascular endurance, (25) (26) recovery, (27) (28) and strength training adaptations. (29) (30)
Traditionally, ashwagandha has been used as a tool to rejuvenate the body, improve vitality, support stamina, and strengthen the immune system. Ashwagandha supplementation is available in capsules, powders, tinctures, and even gums. Dosage depends on the form and withanolide content, but typically effective dose of ashwagandha ranges around 300 mg to 600 mg.
Before taking Ashwagandha supplement, a person should contact a healthcare professional for specific recommendations, as supplements may interact with certain medications and are not suitable for everyone.
Rhodiola Rosea
Rhodiola rosea, often referred to as golden root is a perennial plant that is used in TCM to combat stress and fatigue. In recent years, Rhodiola rosea has gained popularity as a dietary supplement, particularly among athletes and individuals seeking to increase energy and enhance their cognitive and physical performance. (31) (32)
As a potent adaptogen, rhodiola’s main use is centered around reducing stress-related fatigue. Accumulated stress leads to adrenal fatigue, (33) (34) and rhodiola may help reduce fatigue syndrome, preventing burnout. (35) (35) Because of this ergogenic effect, it has been used to improve exercise performance, enhancing time-to-exhaustion and time trial performance in recreationally active individuals. (31)
Due to its bioactive compounds (rosavin, tyrosol, and salidroside) it has potent antioxidant properties which may further help reduce inflammation, oxidative stress, and support aging. (36) (37)
Rhodiola may also exert a stimulating effect on the CNS, potentially benefiting cognitive functions such as memory, learning, and attention. (32) (38)
Therefore, rhodiola is mainly used to enhance physical and mental performance, particularly during states of deprivation, or fatigue induced by accumulated stress.
Key compounds include
- Salidroside: This phenylpropanoid glycoside is one of the main active markers in Rhodiola rosea. (31)(32)
- Rosavin: A phenylpropanoid compound unique to Rhodiola rosea, often used as a marker for product standardization. (31)(32)
Effective doses vary depending on the form and bioactive compound quantity. Typically it’s used in an extract form called SHR-5 (39) (40) which contains 4 mg of salidroside. Trials for exercise performance used doses ~200 mg (∼1 % salidroside and ∼3 % rosavin) (31) Due to its U-shaped response it is not recommended to take higher doses than 680 mg.
Before taking Rhodiola rosea supplement, a person should contact a healthcare professional for specific recommendations, as supplements may interact with certain medications and are not suitable for everyone.
Maca Root
Maca (Lepidium meyenii), also known as Peruvian ginseng, is a plant native to Peru that grows primarily in the high Andean plateaus. The edible part of maca is its root, which should be dehydrated or boiled first. Maca comes in various colors including yellow, red, and black.
Its rich nutrient profile contains numerous bioactive compounds like imidazole alkaloids (macamides and macaridines), beta-carboline alkaloids, and pyrrole alkaloids (nitrogen containing). (41) It also contains a good amount of fiber, vitamins (B1, B2, B3, C), fatty acids (linoleic, oleic, and palmitic), minerals (iron, iodine, zinc, magnesium), sterols, and amino acids. (42) (43) (44)
Due to its nutrient-rich profile, many have linked maca to benefits like mood, sexual health, and improvements in exercise performance. Although quality RCTs in humans are still lacking to confirm these effects, there are studies showcasing the promising potential of maca use to:
- increase energy levels and support endurance and reduce muscle contraction fatigue in athletes (black maca) (45) (46) (47)
- increase libido, but not testosterone or estradiol levels (48)
- alleviate symptoms of sexual dysfunction (49)
- improve sperm quality, not motility and volume in men (50) (51)
- lower inflammation levels (46) (52) (53)
The standard dose for maca is in the range of 500-1,500 mg, typically taken in capsule or powder form.
Before taking Maca supplement, a person should contact a healthcare professional for specific recommendations, as supplements may interact with certain medications and are not suitable for everyone.
Panax Ginseng
Panax ginseng, commonly known as Korean ginseng, belongs to the Panax genus of plants. The name Panax derives from the Greek words pan (all) and akos (cure), reflecting its traditional reputation as a panacea or cure-all. There are 13 ginseng species, but here we only refer to Panax ginseng.
It may play a restorative role for various bodily dysfunctions or chronic conditions like diabetes, sexual disorder, atherosclerosis, or high blood pressure—assisting in metabolic and cardiovascular improvements. (54)
The bioactive compounds found in Panax ginseng are called ginsenosides (Rb1, Rb2, Rd), unique saponins heavily concentrated in the roots. (55) Acutely, panax ginseng may support or enhance mood, mental health, and cognitive function, (56) (57) (58) although results greatly vary.
Due to its bioactive compounds, ginseng acts as an antioxidant, potentially reducing inflammation and supporting immune function to reduce flu symptoms. (59) (60) (61) (62) (63) Ginseng may additionally modulate immune cell function (dendritic, T cells, and B cells). (59) However, most of this research is limited to in vitro, or in animals.
The herb may help regulate blood glucose levels and improve insulin sensitivity, making it a potential complementary approach for type II diabetes management, as ginsenosides, the active ingredients in Panax ginseng has been used for T2D. (64) (65)
In terms of supplementation, ginseng has been consumed in powder form, teas, and tincture extracts. Typically, it’s consumed in doses from 200 to 400 mg, with most standardized extracts containing about 4-10% ginsenosides. Higher doses of 2-3 grams may be used for metabolic health (glucose and lipids) and libido.
Before taking Ginseng supplement, a person should contact a healthcare professional for specific recommendations, as supplements may interact with certain medications and are not suitable for everyone.
Eleuthero
Eleuthero, also known as Siberian ginseng, is a powerful adaptogenic herb that has been used to enhance mental and physical performance.
Data on Eleuthero is scarce, with limited evidence and practically no quality RCTs in humans to derive strong conclusions from. Most of the data presented is in animal models or in vitro.
Anecdotally, eleuthero is known to improve chi-energy flow throughout the body, working as an adrenal tonic. In cases of exhaustion or deprivation, eleuthero may enhance the perception of energy.
Some data shows improvements in endurance performance by increasing β-oxidation in muscles, preventing fatigue and lactate accumulation in animal models. (66) (67) (68) Siberian, and not Panax ginseng, was shown to reduce fasting blood sugar, HbA1c, and triglyceride levels, showcasing a potential for metabolic health. (69)
As an AMPK activator, it may support cellular energy homeostasis. Eleuthero may also modulate BDNF, (70) supporting neuroplasticity, and exert certain neuroprotective effects. (71) Some data in rats even suggests enhanced learning and memory, (72) and potential anti-inflammatory neuroprotective effect in microglial cells. (73)
As an adrenal tonic, eleuthero may also contribute to lower rates of anxiety, depression, and overall mood enhancement, due to its anti-stress effects, as many adaptogens. Eleuthero is typically supplemented in capsule form at 300-1,200 mg daily, with standardized extracts containing about 0.8-1.0% eleutherosides.
Before taking Eleuthero supplement, a person should contact a healthcare professional for specific recommendations, as supplements may interact with certain medications and are not suitable for everyone.
Astragalus
The Benefits of Adaptogens
Adaptogens are potent herbs that help the body resist various stressors—physical, chemical, and biological. These natural substances work primarily by modulating the hypothalamic-pituitary-adrenal (HPA) axis, which controls our stress response and cortisol secretion.
The main potential benefits of adaptogens include:
Stress Reduction and Mood
Herbs like Ashwagandha show consistent reductions in anxiety, depression, and stress scores, with meta-analyses confirming decreases in cortisol levels. This stress-reducing effect often translates to improved sleep quality and reduced sleep disturbances.
Enhanced Cognitive Performance
By reducing stress-induced fatigue, herbs like Rhodiola Rosea and Panax Ginseng may enhance cognitive functions including memory, learning, and attention. Some contain bioactive compounds that may support neuroplasticity by increasing BDNF levels.
Improved Exercise Performance
Numerous adaptogens show a potent anti-fatigue effect, delaying muscle fatigue with some even reducing lactate accumulation, oxidative damage, and inflammatory cytokines. In some instances this translates into improved cardiovascular endurance, recovery, and strength training adaptations.
Natural Energy Boost
Many adaptogens like Rhodiola are effective at combatting fatigue—particularly stress-related fatigue, potentially preventing burnout, making it valuable for those experiencing accumulated stress or adrenal fatigue.
Lower Inflammation
The bioactive compounds (flavonoids, saponins, withanolides) in adaptogens can exert potent antioxidant effects that may reduce inflammation and oxidative stress.
Improved Metabolic Health
Some herbs like Panax Ginseng and Eleuthero might improve metabolic markers like blood glucose, insulin sensitivity, and lipid profile supporting metabolic function.
