Reviewed by ACHS Dean of Herbal Medicine, Dr. Judith Thompson.

In a high-speed, high-stress world, feeling overwhelmed can feel like the norm. Deadlines, distractions, responsibilities, and sleepless nights blur into a daily rhythm that you may have learned to power through, with coffee in hand and anxiety in tow. But just because you’re functioning doesn’t mean you’re thriving.

You may find yourself wondering whether there are natural tools to help restore balance. Enter adaptogens– a class of herbs that support your body’s response to stress, anxiety, fatigue, and may help maintain overall well-being.¹ Popular in holistic health circles and gaining acknowledgment in the mainstream, adaptogens might be the support your stressed-out system is looking for.

Let’s take a closer look at what adaptogens are, why they’re trending, what they do for your body, and whether they live up to the buzz.

What Are Adaptogens?

Adaptogens are a unique group of herbs that are thought to help the body “adapt” to physical, mental, and emotional stress. They work by supporting the adrenal glands and maintaining healthy levels of hormones like cortisol.²

These herbs don’t target one specific organ or symptom- they support the body as a whole. Think of them as herbal personal trainers for your stress response. They don’t eliminate stress, but can help your body respond to it in a healthier, more balanced way.

Why Are Adaptogens So Popular?

The modern wellness industry is increasingly focused on sustainable energy, emotional well-being, and whole-body resilience, rather than short-term fixes. Adaptogens fit naturally into this philosophy.

They may offer a natural solution for those looking to cut back on caffeine, avoid chemicals, manage burnout, or recover from chronic stress. Plus, many adaptogens have deep roots in traditional healing systems like Ayurveda and Traditional Chinese Medicine (TCM), with thousands of years of use behind their growing popularity.

How Can You Incorporate Adaptogens?

Here are a few popular adaptogenic herbs and what research and traditional use say they may support:

1. Schisandra (Schisandra chinensis)

This antioxidant-rich berry is a multitasking powerhouse. Traditionally used in TCM, schisandra is known to:

• Support endurance and mental focus
• Support liver function³
• Promote restful sleep 
• Help maintain blood sugar already in a healthy range
• Be used as supplements for athletes

The sun-dried schisandra berries can be prepared as a tea, decoction, or syrup. You can also add them to your yogurt or a fruit salad if you soak the berries in a little water overnight.

2. Astragalus (Astragalus membranaceus)

Astragalus is a staple in TCM, often used in conjunction with other herbs. As an adaptogen, it helps:

• Support immune and kidney function⁴
• Promote energy and stamina
• Maintain respiratory and digestive health

For those struggling with chronic fatigue or burnout, astragalus offers gentle, ongoing support for rebuilding strength and vitality. Astragalus root makes a wonderful tea when combined with Ashwagandha root Withania somnifera and Licorice root Glycyrrhiza glabra.

Caution: Avoid using Astragalus if pregnant or breastfeeding.

3. Holy Basil (Ocimum tenuiflorum)

Not to be confused with traditional Basil Ocimum basilicum, holy basil is revered in Ayurveda as a sacred plant. It’s loved for its ability to:

• Promote a calm nervous system without causing drowsiness
• Support healthy cortisol levels
• Promote mental clarity and restful sleep

Holy basil’s ability to support stress while maintaining energy levels makes it a great daily tonic, especially for those who want calm focus, not sedation.

4. Ashwagandha (Withania somnifera)

One of the most well-known adaptogens, ashwagandha, is widely used for:

• Supporting cortisol balance
• Supporting healthy bones and joints⁵
• Promoting balanced energy and emotional well-being

Ashwagandha is a balancing herb that taps into the body’s innate wisdom. If the most health-promoting action is to calm the nervous system, it will work to support that action. If the person needs uplifting energy, it will move in that direction. 

Caution: Ashwagandha should not be used during pregnancy.

5. Licorice (Glycyrrhiza glabra)

Used carefully (especially in those with high blood pressure), licorice can:

• Support healthy liver and adrenal function
• Maintain energy and endurance
• Support a normal and healthy immune system

Licorice has a sweet flavor that can help mask the taste of other bitter herbs, and it can add a delicious, brightening, mild, anise-like flavor to many sweet dishes.

Do Adaptogens Live Up to the Buzz?

While the hype around adaptogens is real, it’s important to remember that they’re not miracle cures and should be used with caution and under the supervision of a medical professional. They work best as part of a broader wellness plan that includes:

• A nutrient-dense, whole foods diet
• Restful sleep
• Physical activity or mindful movement (like yoga)
• Time for relaxation and self-care

Adaptogens support your body’s natural ability to adapt, but they can’t replace things like sleep, hydration, or healthy lifestyle habits.

Also, every body is different. While one herb might work wonders for your friend, it could, in turn, leave you feeling underwhelmed. That’s why working with a qualified herbalist or holistic health practitioner can be helpful when building a personalized protocol.

Bringing It All Into Balance

Adaptogens aren’t a quick fix, but they can be powerful allies in supporting your body’s natural resilience to life’s stressors. Rooted in ancient traditions, these herbs may help you find more balance in a chaotic world. If you’re curious, start small, stay consistent, and consider guidance from a holistic health professional.

Interested in learning more about adaptogens and other holistic approaches to wellness? Explore ACHS’s online Herbal Medicine, Aromatherapy, Holistic Nutrition, and Integrative Health programs today!

Sources:

1. Cleveland Clinic. (2022, February 10). Adaptogens. Cleveland Clinic Health Library. https://my.clevelandclinic.org/health/drugs/22361-adaptogens
2. Panossian, A., & Wikman, G. (2010). Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress-Protective Activity. Pharmaceuticals (Basel, Switzerland), 3(1), 188–224. https://doi.org/10.3390/ph3010188
3. Park, H. J., Lee, S. J., Song, Y., Jang, S. H., Ko, Y. G., Kang, S. N., Chung, B. Y., Kim, H. D., Kim, G. S., & Cho, J. H. (2014). Schisandra chinensis prevents alcohol-induced fatty liver disease in rats. Journal of medicinal food, 17(1), 103–110. https://doi.org/10.1089/jmf.2013.2849
4. Zhang, H. W., Lin, Z. X., Xu, C., Leung, C., & Chan, L. S. (2014). Astragalus (a traditional Chinese medicine) for treating chronic kidney disease. The Cochrane database of systematic reviews, 2014(10), CD008369. https://doi.org/10.1002/14651858.CD008369.pub2
5. Qayoom, I., Teotia, A. K., Meena, M., Singh, P., Mishra, A., Singh, S., & Kumar, A. (2020). Enhanced bone mineralization using hydroxyapatite-based ceramic bone substitute incorporating Withania somnifera extracts. Biomedical materials (Bristol, England), 15(5), 055015. https://doi.org/10.1088/1748-605X/ab8835

This content is for educational purposes only and is not intended to be medical advice. Always use herbs and essential oils with caution and keep out of reach of children. Use particular caution when pregnant or nursing. Always check contraindications and think safety first! The statements herein have not been evaluated by the FDA. Products are not intended to diagnose, treat, cure, or prevent disease.