Your Fortified Guide

Adaptogens are natural substances that help the body adapt to various forms of stress, whether emotional, environmental, or physical. Traditionally used in systems like Ayurveda and Traditional Chinese Medicine, adaptogens were prescribed to restore internal balance, ease fatigue, and support mental and emotional resilience, factors believed to be crucial for long-term health. In Chinese medicine, they’ve been used to manage stress, anxiety, and energy imbalances; in Ayurveda, they’re believed to enhance disease resistance by supporting memory, mood, and overall mind-body balance.

In today’s fast-paced world, adaptogens are gaining popularity for stress management beyond traditional medicine. When used alongside mindful practices like yoga and Pilates, which also promote nervous system regulation and emotional balance, they may offer added support in building stress resilience.

In this article, we explore how adaptogens work, how stress affects your body and practice, what to consider around timing and safety, and how these botanicals can complement mindful movement.

What Are Adaptogens and What Do Adaptogens Do?

Adaptogens are plant botanicals that help increase the body’s resilience to physical and mental stress by promoting adaptability and restoring internal balance (Tóth-Mészáros et al., 2023). Scientific evidence suggests that adaptogens help the body maintain homeostasis during times of stress, which may reduce anxiety, support emotional regulation, enhance cognitive performance, and decrease mental fatigue (Panossian et al., 2021). These effects are primarily linked to the diverse phytochemicals found in adaptogenic plants. In nature, these compounds act as defence mechanisms against environmental stressors like pathogens, UV radiation, and drought. Interestingly, when consumed by humans, they appear to support similar stress-protective processes (Panossian et al., 2021).

Adaptogens, Cortisol, and the Stress Response

Although there are many types of adaptogens, the majority of them influence several neuroendocrine systems:

Regulation of the HPA axis: Adaptogens reduce overactivity of the hypothalamic-pituitary-adrenal (HPA) axis under chronic stress conditions. This helps lower cortisol levels, thereby alleviating stress and fatigue (Panossian, 2017).

Neurotransmitter synthesis: They also support the production and availability of mood-related neurotransmitters such as serotonin and dopamine, which can help balance mood and reduce anxiety during stressful periods (Panossian, 2017).

By stabilising physiological responses to stress, adaptogens help restore equilibrium in both body and mind.

How Stress Affects the Body, Hormones, and Mindful Practice

In today’s fast-paced world, chronic stress has become a common yet often overlooked issue. Many people live with persistently elevated stress levels, marked by continuous activation of the HPA axis and excess cortisol production. Although stress might feel manageable, it can significantly disrupt multiple systems in the body, including the nervous, immune, muscular, and gastrointestinal systems (Yaribeygi et al., 2017).

Prolonged stress impairs cognitive function by reducing attention, memory, and mental clarity (James et al., 2023). It also disrupts the balance of neurotransmitters like serotonin, contributing to anxiety, low mood, and emotional instability (James et al., 2023). Elevated cortisol levels interfere with sleep quality and duration, leading to fatigue and poor energy levels, which can directly affect your capacity to engage fully in mindful movement practices (Zhang et al., 2024).

Additionally, stress can impair digestion, increase gut sensitivity, and weaken immune function (Yaribeygi et al., 2017). Over time, these effects reduce your ability to stay present, regulate emotions, and recover from physical activity like yoga or Pilates, ultimately diminishing the benefits of your practice.

Best Adaptogens for Anxiety, Stress, and Sleep

Here is when adaptogens, which can act as a natural stress relief, may come into use. Clinical studies suggest that their consistent use may improve resilience to stress and improve some of the symptoms associated with stress, such as cognitive and physical performance (Panossian, 2017). However, not all adaptogenic plants are created equal. For some, the evidence is quite convincing, while for others it is still emerging and more limited (Tóth-Mészáros et al., 2023). Additionally, many adaptogens may have different effects on the symptoms associated with stress.

List of Evidence-Based Adaptogens and Their Benefits:

Ashwagandha – Sleep, Stress, and Mood Support

One of the most researched adaptogens used in Ayurvedic medicine. Its main bioactive components are withanolides, which contribute to its adaptogenic effects (Haber et al., 2024). Research suggests that its use may reduce the activity of the HPA axis, while also supporting the production of “feel-good” hormones (Cheah et al., 2021). These effects may not only reduce stress but also improve mood regulation and sleep quality (Mazur et al., 2021).

Rhodiola Rosea – Mental Fatigue and Cognitive Stress

This plant is particularly rich in rosavins and salidrosides, which are its main active components. It has been studied for its role in reducing stress-associated mood changes, such as depression and anxiety (Konstantinos and Heun, 2020). This may be linked to its ability to support serotonin and endorphin signalling in the brain. Additionally, Rhodiola Rosea may help decrease mental fatigue, supporting cognitive performance (Koop et al., 2020).

Korean Ginseng - Cognitive Performance Under Stress

Another adaptogen with a large number of studies supporting its benefits, primarily attributed to ginsenosides. By helping regulate stress and cortisol levels, Korean ginseng may improve cognitive performance under stress, particularly attention, memory, and executive function (Dormal et al., 2025).

Types of Adaptogens and How to Choose the Right Format

In terms of the types of adaptogens, these plant botanicals are most commonly consumed as teas, powders, or capsules. Although all formats may contain adaptogenic plants, they can differ in their efficacy. Teas may contain lower and more variable levels of the bioactive compounds needed to deliver measurable benefits, as they are made from raw plant material such as leaves and roots. Powders and capsule formats, on the other hand, may offer better efficacy as they are usually based on extracts standardised for phytochemical content. This means they provide a higher and more consistent concentration of active compounds, which is also the form most commonly used in clinical research.

How Long Do Adaptogens Take to Work and When Should You Take Them?

Unlike stimulants or sedatives that act quickly, adaptogens generally act gradually, and their benefits build over time. Consistent daily use for several weeks is usually needed to feel the stress-relieving benefits of adaptogens (Tóth-Mészáros et al., 2023). Clinical trials show that around 6–8 weeks is typically when people start noticing lower stress levels and better sleep. This is because adaptogens gradually modulate stress hormones, such as cortisol, and help strengthen the body’s resilience to stress (Cheah et al., 2021).

In terms of when to take adaptogens, it is important to consider their properties. Adaptogens that support cognitive performance or focus, such as Korean ginseng or Rhodiola rosea, are generally best taken in the morning or early afternoon (Dormal et al., 2025). In contrast, adaptogens with more sleep-promoting properties, such as ashwagandha, may be better taken in the evening to help promote relaxation and reduce stress before bedtime.

Are Adaptogens Safe? Side Effects, Pregnancy, and Breastfeeding

You may wonder whether adaptogens are safe to take. The answer depends on several factors, including dosage, duration of use, individual health status, and whether you are taking medications or are pregnant or breastfeeding.

Based on current scientific evidence, adaptogenic botanicals are generally considered safe for short-term use in healthy adults when taken at appropriate doses (Tóth-Mészáros et al., 2023). However, some individuals may experience mild side effects, particularly at higher intakes. These can include gastrointestinal discomfort, headaches, or nausea (Tóth-Mészáros et al., 2023). To minimise risk, it is advisable to start with a low dose and avoid combining multiple supplements that contain the same adaptogenic herbs.

For individuals taking medication, caution is advised. Some adaptogens may interact with certain drugs and alter their effects. For example, ashwagandha has been reported to interact with antidiabetic medications, antihypertensive drugs, and sedatives (Lopresti and Smith, 2021). For this reason, anyone on medication should consult a healthcare professional before using adaptogen supplements.

In specific populations, such as pregnant or breastfeeding women, adaptogens are generally not recommended. For some botanicals, there is evidence suggesting potential risks during pregnancy, while for others, safety data is insufficient (Mikulska et al., 2023). Due to the lack of robust human studies in these groups, it is best to avoid adaptogen supplementation during pregnancy and breastfeeding.

Combining Adaptogens with Yoga and Pilates for Stress Relief

Both mindful movement and adaptogens can serve as effective stress-management strategies. Evidence confirms that practices such as yoga and Pilates have stress-lowering benefits, largely due to their incorporation of breathwork and meditation (Fincham et al., 2023). These practices help reduce overactivity of the HPA axis, leading to lower cortisol levels (Pascoe, Thompson and Ski, 2017).  Additionally, mindful movement activates the parasympathetic nervous system, promoting relaxation and calmness, while also supporting the release of serotonin to enhance mood and emotional regulation (R et al., 2023).

Adaptogens may complement this by supporting calm focus, reducing fatigue, and promoting better recovery, helping you stay centred and connected during your practice. Together, they work synergistically to strengthen the mind-body connection. For successful stress management, consistency is key, both practices require regular use to build long-term resilience.

Conclusion

When used consistently, adaptogenic plants may help improve stress resilience by supporting the regulation of the HPA axis and restoring balance across key body systems. By doing so, research suggests that adaptogens may help reduce common stress-related symptoms such as low mood, fatigue, and sleep disturbances. When combined with mindful practices like yoga or Pilates, adaptogens may further enhance stress regulation and support the overall effectiveness of your practice. The adaptogens you choose should be the ones that best support your body, your practice, and your personal path to balance and resilience.

References:

Cheah, K.L. et al. (2021) ‘Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis’, PLoS ONE, 16(9), p. e0257843. Available at: https://doi.org/10.1371/journal.pone.0257843.

Dormal, V. et al. (2025) ‘Effect of Hydroponically Grown Red Panax Ginseng on Perceived Stress Level, Emotional Processing, and Cognitive Functions in Moderately Stressed Adults: A Randomized, Double-Blind, Placebo-Controlled Study’, Nutrients, 17(6), p. 955. Available at: https://doi.org/10.3390/nu17060955.

Fincham, G.W. et al. (2023) ‘Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials’, Scientific Reports, 13, p. 432. Available at: https://doi.org/10.1038/s41598-022-27247-y.

Haber, M. et al. (2024) ‘Ashwagandha as an Adaptogen: Its Influence on Sleep Patterns, Stress Response, and Anxiety in Modern Life’, Journal of Education, Health and Sport, 68, p. 55327. Available at: https://doi.org/10.12775/JEHS.2024.68.55327.

James, K.A. et al. (2023) ‘Understanding the relationships between physiological and psychosocial stress, cortisol and cognition’, Frontiers in Endocrinology, 14. Available at: https://doi.org/10.3389/fendo.2023.1085950.

Konstantinos, F. and Heun, R. (2020) ‘The effects of Rhodiola Rosea supplementation on depression, anxiety and mood – A Systematic Review’, Global Psychiatry, 3(1), pp. 72–82. Available at: https://doi.org/10.2478/gp-2019-0022.

Koop, T. et al. (2020) ‘Effects of a Rhodiola Rosea extract on mental resource allocation and attention: An event-related potential dual task study’, Phytotherapy Research, 34(12), pp. 3287–3297. Available at: https://doi.org/10.1002/ptr.6778.

Lopresti, A.L. and Smith, S.J. (2021) ‘Ashwagandha (Withania somnifera) for the treatment and enhancement of mental and physical conditions: A systematic review of human trials’, Journal of Herbal Medicine, 28, p. 100434. Available at: https://doi.org/10.1016/j.hermed.2021.100434.

Mazur, K. et al. (2021) ‘Efficacy and safety of ashwagandha root extract in the treatment of insomnia, anxiety and reducing stress – literature review’, Journal of Education, Health and Sport, 11(12). Available at: https://doi.org/10.12775/JEHS.2021.11.12.013.

Mikulska, P. et al. (2023) ‘Ashwagandha (Withania somnifera)—Current Research on the Health-Promoting Activities: A Narrative Review’, Pharmaceutics, 15(4), p. 1057. Available at: https://doi.org/10.3390/pharmaceutics15041057.

Panossian, A. (2017) ‘Understanding adaptogenic activity: specificity of the pharmacological action of adaptogens and other phytochemicals’, Annals of the New York Academy of Sciences, 1401(1), pp. 49–64. Available at: https://doi.org/10.1111/nyas.13399.

Panossian, A.G. et al. (2021) ‘Evolution of the adaptogenic concept from traditional use to medical systems: Pharmacology of stress- and aging-related diseases’, Medicinal Research Reviews, 41(1), pp. 630–703. Available at: https://doi.org/10.1002/med.21743.

Pascoe, M.C., Thompson, D.R. and Ski, C.F. (2017) ‘Yoga, mindfulness-based stress reduction and stress-related physiological measures: A meta-analysis’, Psychoneuroendocrinology, 86, pp. 152–168. Available at: https://doi.org/10.1016/j.psyneuen.2017.08.008.

R, P. et al. (2023) ‘Role of yoga in stress management and implications in major depression disorder’, Journal of Ayurveda and Integrative Medicine, 14(5), p. 100767. Available at: https://doi.org/10.1016/j.jaim.2023.100767.

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Yaribeygi, H. et al. (2017) ‘The impact of stress on body function: A review’, EXCLI Journal, 16, pp. 1057–1072. Available at: https://doi.org/10.17179/excli2017-480.

Zhang, J. et al. (2024) ‘The impact of stress on sleep quality: a mediation analysis based on longitudinal data’, Frontiers in Psychology, 15. Available at: https://doi.org/10.3389/fpsyg.2024.1431234.