While a little bit of stress can help push us through our daily routines and even give us an energy boost, too much can be dangerous and lead to chronic health problems, including hormonal imbalance. Adaptogens are a natural way to combat stress, ease pain, and enable you to navigate life’s most stressful moments without feeling overwhelmed. In this article, we’ll look at the top 10 best adaptogens that support your body’s ability to deal with stress so you can keep calm and carry on.
You’ve tried the stress ball, yoga, deep breathing, and even that glass of wine and chocolate to unwind at the end of a long, stressful day. Have you thought about getting to the root of the problem? By adding an adaptogen or two to your diet, you could be breathing easier in no time.
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All about adaptogens
Not to be confused with herbal supplements, the best adaptogens are non-toxic herbs and plants that have been used in Chinese and Ayurvedic Medicine as bioregulators since ancient times. Their health benefits were recognized long before doctors discovered the advantages of aspirin. They became increasingly popular during World War II when doctors were looking to increase soldiers’ stamina and alleviate PTSD, then known as shell shock. Adaptogens are even more popular today because of their numerous benefits, including:
- Help regulate the body’s response to stress: The best adaptogens interact with your body’s hypothalamic-pituitary-adrenal axis, the glands responsible for your body’s response to stress.
- May reduce anxiety and depression: By reducing the adverse effects of cortisol, doctors often recommend these natural herbs to combat mental health problems. A recent study found that certain adaptogens, such as reishi and St. John’s Wort, can help regulate the brain’s neurotransmitters like serotonin and dopamine to manage depression.
- May boost immune health: Some adaptogens, like reishi and ginseng, have been shown to display neuroprotective properties and boost the body’s immune system by optimizing hormone production.
- Help balance the body’s hormones: Oxidative stress, puberty, and menopause can throw your body into a state of hormonal flux, potentially leading to issues like thyroid disorders, mood swings, and weight fluctuations. Adaptogens such as ashwagandha and schisandra can help reduce testosterone levels and, in some cases, increase fertility. An added perk? Some patients credit both of these adaptogens for an increased libido!
- Boost gut health: By improving stress and hormone levels and lowering blood pressure, cordyceps, ashwagandha, and reishi also help your digestive system work more efficiently, alleviating gut disorders often associated with stress.
- Improve sleep: The same qualities that lower the body’s stressors improve your ability to enjoy quality sleep. Reishi mushrooms, for instance, contain triterpenes, a natural calming sedative that is often used to treat insomnia.
While many prescription drugs, such as Xanax or Prozac, will offer a band-aid solution and mask stress symptoms, the best adaptogens will actually train your body to cope with everyday stressors without introducing harmful chemicals into your system.
All adaptogenic herbs enhance the body’s resilience to stress, but the best adaptogens and the most popular ones are those that are easy to take and won’t interfere with other medications or the body’s natural processes. Below, we’ve curated a selection of the top 10 best adaptogens that are easy to incorporate into your daily diet.
Top 10 best adaptogens: ashwagandha
This medicinal herb has been used for centuries to enhance various aspects of health, including fertility and athletic performance. Ashwagandha, sometimes referred to as Indian ginseng, has been used as far back as 6000 BC as an Ayurvedic natural remedy for ailments ranging from hysteria to colic in children. Notably, it has demonstrated significant efficacy in reducing levels of cortisol, a stress hormone that often precipitates hormonal imbalances.
Studies have shown that ashwagandha can reduce bacteria-induced stress, potentially alleviating conditions such as blood cell damage and gastric ulcers. In 2020, researchers highlighted ashwagandha as one of the best adaptogens for addressing a myriad of brain disorders, including Alzheimer’s, Parkinson’s, schizophrenia, Huntington’s disease, dyslexia, depression, autism, and addiction.
Ashwagandha can be brewed as a tea, mixed into a smoothie, or taken in tablet or capsule form. Due to its sometimes bitter taste, many prefer to take a daily capsule, and SuperFeast Ashwagandha Capsules stand out as an excellent option. The brand sources the ashwagandha from Northern India, adhering to Dì Dào practices. Each vegetable capsule contains 500mg of sun-dried, water-extracted ashwagandha, offering a potent dose of this adaptogenic herb. SuperFeast Ashwagandha Capsules are associated with numerous key benefits, including promoting deep sleep, enhancing energy and vitality, supporting a healthy sleep cycle, maintaining hormonal health, uplifting mood, fortifying nerve health, and nurturing the nervous system.
Top 10 best adaptogens: schisandra
Traditional Chinese medicine has long recognized the benefits of this fruit-bearing vine for pancreatic and gut health. It also promotes healthy liver function and effectively lowers cortisol levels. Schisandra’s wide-ranging effects include increasing enzyme production, enhancing antioxidant activity, and improving circulation, digestion, and waste removal processes in the body. Additionally, Schisandra has been shown to effectively alleviate symptoms of menopause such as hot flashes, sweating, and heart palpitations.
This herbal adaptogen is best taken as a powder that can be stirred into a hot drink.
Top 10 best adaptogens: reishi
Renowned as one of the most potent adaptogens, reishi mushroom boasts impressive anti-inflammatory, antioxidant, immunomodulatory, and cancer-fighting properties. Reishi has been used for centuries to lower stress and combat hormonal imbalance. It’s also a well-documented anti-aging supplement.
Reishi mushrooms are easy to incorporate into your diet, whether in salads, stir fry dishes, or as an appetizer or pizza topping. However, it may be tough to consume enough to reap the benefits you desire. As such, many opt for reishi supplementation to ensure consistent intake and potentially maximize its stress-reducing benefits.
Top 10 best adaptogens: cordyceps
In addition to lowering stress-causing cortisol levels, cordyceps may benefit heart health by positively impacting blood lipid levels. Additionally, cordyceps has been studied for its potential to treat arrhythmia, a condition characterized by irregular heartbeats.
With roots tracing back to ancient Chinese medicine, cordyceps continues to be utilized today for managing elevated triglyceride levels and insomnia triggered by stress. Alongside being a potent antioxidant, cordyceps stands out for its reputed anti-cancer properties and libido-enhancing effects—and there’s nothing like a boosted sex drive to lower stress.
To reap the benefits of cordyceps, adding it to your daily routine through supplements or incorporating it into meals and beverages can be effective.
Top 10 best adaptogens: lion’s mane
Named for its resemblance to a lion’s mane as it grows, these white, shaggy mushrooms are potent nootropics celebrated for their ability to enhance memory and concentration. Lion’s mane is also considered one of the best adaptogens for increasing the body’s resistance to stress by stabilizing dopamine and serotonin levels. Studies show lion’s mane can aid in the treatment of anxiety and depression.
While some mushroom adaptogens tend to induce sleep, lion’s mane may have the opposite effect—similar to a cup of coffee without the caffeine jolt. It’s best to mix a half teaspoon of the ground powder into your morning cup of tea, coffee, hot chocolate… or maybe just a cup of hot water.
Top 10 best adaptogens: rhodiola rosea
Rhodiola rosea is a root found in the mountains of Asia. Researchers have categorized it as an adaptogen because of its ability to help the body withstand biological and physical stressors. It has also been used as a mood stabilizer and as a potential remedy for mild to moderate depression. This flowering perennial plant has also been shown to help reduce fatigue and enhance exercise performance by increasing stamina.
Because of its stimulating effect, it’s best to take rhodiola rosea in the morning or early afternoon. While available as a tea, the accuracy of dosages listed may vary, making tablet or capsule supplements a more reliable option.
Top 10 best adaptogens: American ginseng
Need a pick-me-up without the drawbacks of caffeine? Ginseng may be your answer. It offers a morning energy lift without the anxiety or accelerated heart rate that comes with caffeine (and caffeine elevates cortisol levels as much as stress does.) Ginseng has been found to combat fatigue while resetting dopamine levels to help regulate your mood. While American and Asian ginseng are generally considered safe, limited research exists on their effects on pregnant women, so pregnant and nursing mothers are warned to avoid ginseng for the time being.
Ginseng root powder can be added to warm drinks and smoothies or taken in capsule form for easy consumption.
Top 10 best adaptogens: goji berry
Goji berries, also known as wolfberries, have been traditionally used in Chinese medicine for various health purposes, including supporting the adrenal glands to combat cortisol levels and fight stress. Goji berries are one of the best adaptogens for their antioxidant, anti-inflammatory, antimicrobial, immuno-stimulating, anti-diabetic, neuroprotective, and prebiotic properties. Moreover, optometrists tout these berries for their ability to protect the eyes.
Additionally, goji berries are considered a superfood, rich in fiber, proteins, vitamin C, and minerals. They can be eaten raw, cooked, ground, or whole.
Top 10 best adaptogens: holy basil
Sometimes called tulsi, holy basil has been used for thousands of years in Ayurveda to combat stress and balance hormonal levels. It is believed to support thyroid health, which in turn influences the hypothalamic-pituitary-adrenal (HPA) axis, helping to maintain hormonal balance. Holy basil also regulates cortisol levels and positively impacts neurotransmitter levels in the brain, potentially improving mood.
While some enjoy holy basil tea, others opt for consuming the seeds or ingesting the ground powder in capsule or tablet form.
Top 10 best adaptogens: shilajit
Many use shilajit as a cure for altitude sickness, while others use it as a stress buster and to improve immunity. Shilajit, also called mineral pitch, is actually a combination of herbs and fungi compressed over centuries that must be processed before being ground into a medicinal powder. It’s rich in fulvic acid, which promotes immunity, reduces inflammation, and improves brain health. Many call shilajit the true Fountain of Youth for its anti-aging properties.
Shilajit is not without potential side effects. It may alter hormone levels and exacerbate the symptoms of multiple sclerosis, lupus, and rheumatoid arthritis, so people with such conditions should avoid this adaptogen.
A word of warning
It’s important to acknowledge that the adaptogens mentioned are natural herbal supplements and, therefore, are not regulated by the U.S. Food and Drug Administration. However, the FDA does offer a dietary supplement ingredient directory to make it easier to check on the safety and efficacy of the supplements you’re considering. Additionally, consulting the NIH website can help identify any government-listed safety concerns.
When considering the best adaptogen supplements, it’s essential to thoroughly research the company’s practices and reputation, and prioritize products from transparent and reputable sources.
Keep in mind: Adaptogens are plants, and like all plants, some may bring on allergic reactions. Some people report suffering abdominal pain, constipation, nausea, diarrhea, and mild rashes when taking one or more of these adaptogens. It is best to start with a small dose to gauge your body’s response. Certain adaptogens can also react negatively with other medications and supplements. As such, always consult with your doctor before adding any supplement to your diet.
Adding adaptogens and subtracting stress
Adaptogens aren’t meant to cure a medical problem but rather to prevent them. Mason Taylor, the CEO and founder of SuperFeast, says discovering Taoist tonic herbalism was like finding a shot at new life. “I want to annihilate the chances of degeneration and disease occurring in the West so more people can stay animated through their lives,” says Taylor. That’s why he’s spent the past several years researching the best adaptogens and how he can effectively use them in his products.
To ensure the highest quality herbs, SuperFeast adheres to rigorous standards, utilizing only spring, rain, or well water in the growing cycle. Furthermore, the brand exclusively partners with small farming and harvesting operations to uphold the integrity of the terrain. SuperFeast’s sourcing philosophy aligns with the principles of Dì Dào wild harvesting, prioritizing sustainability, ethics, and a deep respect for ancient practices.
Fight the “fight or flight” response
A little stress and anxiety is good—it keeps us motivated and moving. That said, constantly worrying and living in a state of anxiety and stressful worries can reduce the quality and length of your life. If you can’t slow down, consider harnessing the power of at least one of the top 10 best adaptogens to help enhance the quality of your life.
Further reading:
Mayo Clinic: Stress symptoms: Effects on your body and behavior
National Library of Medicine: An investigation into the stress-relieving and pharmacological actions of an ashwagandha extract
National Library of Medicine: Ashwagandha in brain disorders: A review of recent developments
Time: What Are Adaptogens and Why Are People Taking Them?
Cleveland Clinic: Adaptogens
Important Note: The information contained in this article is for general informational purposes only, and should not be construed as health or medical advice, nor is it intended to diagnose, prevent, treat, or cure any disease or health condition. Before embarking on any diet, fitness regimen, or program of nutritional supplementation, it is advisable to consult your healthcare professional in order to determine its safety and probable efficacy in terms of your individual state of health.
Regarding Nutritional Supplements Or Other Non-Prescription Health Products: If any nutritional supplements or other non-prescription health products are mentioned in the foregoing article, any claims or statements made about them have not been evaluated by the U.S. Food and Drug Administration, and such nutritional supplements or other health products are not intended to diagnose, treat, cure, or prevent any disease.
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