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Feeling stressed or burned out? Adaptogens might be your answer. From improving focus and energy to supporting cardiovascular health, here’s what science says about the latest wellness superfood.
We could all use a helping hand sometimes, which is why our Daily Greens product is packed with adaptogens to help drive focus and reduce stress.
But don’t just take our word for it. Along with being the buzziest wellness tool on the block, adaptogens are backed by a growing body of evidence touting them as wellness wonders.
Let’s explore the adaptogen trends—and, more importantly, the science behind it.
Simply put, adaptogens are plant-based substances— often derived from mushrooms— used to help us stay balanced.
“Adaptogens are a unique class of plants that help the body adapt to stress,” explains Dr. Alka Patel, a doctor specialising in lifestyle and longevity. “Think of them as your personal stress coaches. They’re the unsung heroes in modulating hormesis—the adaptive response to low doses of stress—which is vital for longevity, health, and performance.”
These compounds are thought to work by interacting with the hypothalamic-pituitary-adrenal (HPA) axis, which regulates the body's stress response, helping to make stress more manageable.
In today’s high-stress world, our body’s stress response system can easily become overstimulated—it’s natural we’d all like to be a bit less stressed, a bit more resilient.
“This can lead to chronic stress, and a host of related diseases like heart disease, cancer, and diabetes,” Patel explains. “Adaptogens offer a way to buffer that stress. I often recommend adaptogens to my clients dealing with chronic fatigue or mental fog, as well as those that want to maintain peak physical performance and cognitive clarity.”
So far, so good. But are adaptogens backed by science? Let’s take a look.
Plenty of people swear by adaptogens anecdotally. But when it comes to what we put in our bodies, we listen to actual experts and peer-reviewed scientific studies, not just TikTok influencers.
With that in mind, we asked Patel to look at some of the most recent research on adaptogens and break down her findings for us.
Also known as Eleutherococcus senticosus, Siberian ginseng is known for boosting energy, stamina, and immune function without overstimulation.
“A 2020 meta-analysis [published] in the journal Medicine, evaluated Siberian Ginseng’s immune-supporting effects,” Patel says. “The analysis included 1,298 patients and found a significant reduction in fatigue in those using ginseng.”
Sounds like a fairly solid-gold recommendation, then. Patel agrees.
In her practice, Dr. Patel has seen similar results: “ I’ve seen fantastic results with clients who travel frequently or are exposed to high-stress environments that result in fatigue,” she says. “By tracking their HRV (Heart Rate Variability), which is a good marker of resilience, I’ve seen a 12-15% improvement [with ginseng], correlating with fewer sick days and better energy management.”
Interested in giving it a go yourself? Patel says ginseng is useful for bolstering immunity during stressful times, “especially if you feel run down or are prone to frequent colds.”
For an immune boost, Dr. Patel recommends 300-400 mg of ginseng daily, taken in the morning, to “help lift energy and support immune function throughout the day.”
Rhodiola comes from the cold, mountainous regions of Europe and Asia, often referred to as the "Arctic root." Like ginseng, it’s also known for reducing fatigue and boosting endurance.
“The research is sparse, but a literature review published in The British Journal of Nutrition highlighted that Rhodiola may improve athletic endurance and time to exhaustion during maximum effort exercise, with some trials additionally reporting improvements in markers of muscle damage and inflammation,” says Patel.
Despite there not being too much evidence to back this up, Patel says Rhodiola is a favourite among her high-performing clients, especially athletes and entrepreneurs who want to enhance their workday focus.
“Many report improved HRV scores by as much as 15%, as well as better recovery after exercise and improved cognitive function, which is evident in their productivity and decision-making clarity,” she says of their use of Rhodiola.
If you’re feeling burned out, Patel recommends 200-400 mg daily, “preferably in the morning or an hour before a workout, helps to elevate both mental and physical stamina.”
Often called “Indian ginseng,” Dr. Patel explains that ashwagandha—which translates to “the smell of a horse” and symbolises strength and vitality—is celebrated for its ability to lower cortisol, support adrenal health, and boost resilience.
According to a 2019 randomized controlled trial published in Cureus, those with chronic stress are likely to experience relief by incorporating ashwagandha in their routine. The study looked at 60 participants with chronic stress. Those who took Ashwagandha over 60 days showed a remarkable reduction in cortisol levels compared to a very small reduction in the placebo group. Additionally, participants reported improved sleep quality and reduced anxiety.
“I regularly track cortisol levels through salivary testing and see consistent reductions in clients using Ashwagandha,” says Dr. Patel. “For example, one executive saw a 20% reduction in cortisol levels and a 15% improvement in their deep sleep after just 6 weeks, as tracked by their Oura ring.”
Feeling overwhelmed or dealing with poor sleep due to high stress? Dr. Patel recommends a standard dose of 300-500 mg daily, taken in the morning for daytime calm or at night for nighttime relaxation. “The important thing is to take it at the right time for you,” she says.
Cordyceps is a parasitic fungus that grows on caterpillar larvae in high-altitude regions like the Himalayas and is prized for enhancing energy and oxygen utilization. “While this may sound strange, its [benefits] make it one of the most prized adaptogens,” Dr. Patel explains. (The fungus also caused the zombie apocalypse in The Last of Us…but don’t worry, data hasn’t found any zombie effects.)
A study published in The Journal of Dietary Supplements found that participants taking cordyceps—there were 28 adults who participated— for three weeks experienced a boost in VO2 max—an indicator of aerobic performance—while performing high-intensity exercise on a bike.
“Although this was a small study, it makes cordyceps a useful consideration for enhancing athletic performance and stamina,” says Dr. Patel.
Athletes, especially those training at high altitudes or requiring improved oxygen efficiency, often benefit from cordyceps. “Many clients track their VO2 max improvements through fitness testing, and typically see a 7-10% increase after incorporating Cordyceps into their routine.”
A daily dose of 1,000-2,000 mg is typically recommended, taken before physical activity for a noticeable energy boost.
Also known as Siberian ginseng, Eleuthero is celebrated for its ability to improve alertness, cognitive function, and physical stamina.
In a study published in the Archives of Gerontology and Geriatrics, 20 elderly participants were randomly assigned to take Siberian Ginseng or placebo for eight weeks. To measure the results, a validated health score questionnaire was used to assess social functioning, including alertness at four and eight weeks.
The study found that those who had taken Eleuthero had higher levels of social functioning after four weeks, though benefits diminished by week eight.
Given the specificity of the study in terms of the sample group, it’s clear we could benefit from more data overall. However, despite the sample size being small, anecdotal evidence from Dr. Patel’s clients suggests improved focus and task completion using cognitive tracking apps. “Using cognitive tracking apps like BrainHQ, clients often report a 15-20% improvement in focus and task completion after just a few weeks of use,” she says.
“If you’re deep in deadlines and your brain feels fried, Eleuthero can help you push through and maintain focus without the jittery side effects of caffeine,” Dr. Patel adds “I recommend 300-600 mg in the morning to support mental clarity throughout the day.”
The research on adaptogens is still evolving, and the growing body of research supporting the benefits of adaptogens is growing, but Dr. Patel is optimistic—and so are her clients. However, she emphasizes the importance of tracking your results scientifically, as she has outlined above.
“This data-driven approach allows you to be your own experiment and observe firsthand what works best for your body,” she says. “You’re not relying solely on large-scale studies or generic advice, but rather on tangible data specific to your physiology and lifestyle.”
Interested in seeing how adaptogens can work for you? Just remember: Take note of the changes you experience during experimentation—you might just discover your new wellness secret weapon.
Written by Tom Ward
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