What Are Adaptogens: Types, Benefits, & How They Work

What Are Adaptogens: Types, Benefits, & How They Work

Adaptogens are plant-based compounds, including certain herbs and mushrooms, that have traditionally been used to help the body respond to different types of stress. They are studied for their relationship with the body’s stress response system, including pathways such as the HPA axis and cortisol regulation.

The term “adaptogen” was introduced by Russian scientist Nicolai Lazarev in the 1940s. According to the classic definition, an adaptogen should meet three key criteria: support a non-specific stress response, help maintain normal body function, and be safe when used appropriately.

Key Takeaways:

  • Adaptogens are herbs and mushrooms traditionally used to support the body's response to different stressors

  • The term “adaptogen” was introduced by Russian scientist Nicolai Lazarev in the 1940s.

  • Classic adaptogen definitions focus on three criteria: non-specific stress response support, normalizing effects, and safety when used appropriately

  • Popular adaptogens include ashwagandha, rhodiola rosea, ginseng, holy basil (tulsi), and reishi mushrooms

  • Research on adaptogens is ongoing, with some ingredients showing potential effects on stress-related pathways such as the HPA axis and cortisol response

  • The benefits and research support can vary widely depending on the specific adaptogen, formulation, and study design

Table of Contents

What Are Adaptogens?

Adaptogens are natural substances, mainly herbs and mushrooms, that have traditionally been used to help the body respond to different types of stress. They are studied for their potential role in supporting the body’s ability to maintain balance when facing physical, mental, or environmental stressors.

The term “adaptogen” was coined by Soviet scientist Nicolai Lazarev in 1947 while researching substances that could improve the body’s resistance to stress. Later researchers refined the concept around three classic criteria that define an adaptogen:

  • Non-specific response: Adaptogens are thought to support the body’s response to a variety of stressors rather than targeting one specific type of stress

  • Normalizing effect: They are described as having a balancing role, helping support normal body functions and maintaining stability

  • Safety: A true adaptogen should be considered safe and well tolerated when used appropriately

Modern research continues to explore how adaptogens interact with stress-related pathways, including the HPA axis and cortisol response, while studying individual ingredients to better understand their potential properties.

Types of Adaptogens: Popular Herbs and Mushrooms

Adaptogens come from a variety of plant and fungal sources, with some ingredients having a longer history of traditional use and scientific research than others. Each adaptogen contains different natural compounds, which means their properties and areas of study can vary.

1. Ashwagandha (Withania somnifera)

  • One of the most researched adaptogenic herbs with a long history of use in Ayurvedic practices

  • Traditionally used as a botanical ingredient in wellness practices across India

  • Contains naturally occurring compounds called withanolides, which are studied for their biological activity

  • Research has explored its relationship with stress-related markers, including cortisol levels

  • Studies continue to examine how ashwagandha interacts with stress response pathways

2. Rhodiola Rosea

  • A flowering herb traditionally used in Northern European and Asian regions

  • Often categorized as a stimulating adaptogen due to its traditional association with endurance and performance

  • Contains active compounds such as rosavins and salidroside, which are studied in research settings

  • Research has explored its connection with fatigue, stress response pathways, and mental performance

  • Findings can vary depending on the extract type and study design

3. Ginseng (Panax ginseng)

  • A traditional herb with centuries of use in East Asian medicine.

  • Asian ginseng (Panax ginseng) is one of the most commonly studied varieties

  • Contains naturally occurring compounds called ginsenosides

  • Researchers study ginsenosides for their interaction with different biological pathways

  • Research has explored ginseng’s relationship with stress response pathways and overall wellness

4. Holy Basil (Tulsi)

  • A traditional Ayurvedic herb used for centuries in wellness practices

  • Contains naturally occurring plant compounds, including eugenol and flavonoids

  • Studied for its antioxidant properties and relationship with stress-related pathways

  • Research has explored how holy basil compounds interact with the body’s natural processes

  • More studies are needed to fully understand its potential applications

5. Reishi Mushrooms (Ganoderma lucidum)

  • A medicinal mushroom traditionally used in East Asian practices

  • Contains bioactive compounds, including beta-glucans and triterpenes

  • Research has explored these compounds for their biological properties

  • Often included in botanical blends and functional beverage formulations

  • Studies continue to examine reishi mushrooms and their relationship with immune and stress-related pathways

What Are the Benefits of Adaptogens?

Many people explore adaptogens for stress as part of a broader wellness routine focused on supporting balance and the body’s natural response to everyday challenges. Research is still developing, and the potential properties of adaptogens can vary depending on the specific herb, mushroom, formulation, and study design.

Some of the main areas researchers continue to explore include:

  • Stress response: Adaptogens are studied for their relationship with stress-related pathways and how they may interact with the body’s natural response systems

  • Cortisol regulation: Some research has examined how specific adaptogens may influence cortisol-related responses, as cortisol plays an important role in the body’s stress response

  • Energy and fatigue: Certain adaptogens, such as rhodiola rosea and ginseng, have been researched for their connection with physical and mental fatigue pathways

  • Overall balance: Adaptogens are traditionally associated with helping the body maintain balance, and research continues to explore their role in supporting normal biological functions

Because adaptogens include many different herbs and mushrooms, researchers study each ingredient separately rather than treating all adaptogens as having identical properties.

How Do Adaptogens Work in the Body?

The HPA axis plays an important role in the body’s stress response by coordinating signals between the brain and adrenal glands.

While research is still developing, scientists have studied adaptogens for their potential relationship with the body’s stress-response pathways. The process can be explained through the following steps:

Step 1: The Body Detects a Stress Signal

  • The body constantly responds to changes in the environment, daily activities, and internal conditions

  • When the body recognizes a stressor, the brain begins coordinating a response to help maintain balance

  • This process involves the HPA axis, which acts as one of the body’s main communication systems during stress responses

Step 2: The HPA Axis Sends Signals Throughout the Body

  • The hypothalamus, a region of the brain, initiates communication by sending signals that activate the stress-response pathway

  • These signals reach the pituitary gland, which then communicates with the adrenal glands through hormonal messengers

  • This connection allows different parts of the body to work together during times of stress

Step 3: The Adrenal Glands Release Stress-Related Hormones

  • The adrenal glands, located above the kidneys, produce hormones, including cortisol, as part of the body’s natural stress response

  • Cortisol helps regulate several processes involved in responding to physical and environmental challenges

  • Once the stress response is activated, the body works to return to its normal state through built-in regulatory processes

Step 4: Adaptogens Are Studied for Their Interaction With Stress Pathways

  • Adaptogens are researched for how their natural compounds may interact with stress-related pathways, including the HPA axis and cortisol response

  • Some studies have explored whether specific adaptogens may support the body’s ability to maintain balance during periods of stress

  • However, the way adaptogens work can vary significantly depending on the specific herb or mushroom, its active compounds, dosage, and available research

Adaptogens are not considered a single category with one universal mechanism. Each ingredient, such as ashwagandha, rhodiola, ginseng, holy basil, or reishi mushrooms, has its own research background and unique compounds that influence how it is studied.

How to Add Adaptogens Into a Daily Routine

Adaptogens are available in different formats, making it easier for people to choose an option that fits their daily habits. Common formats include

  • Powders: Often mixed into water, smoothies, or other beverages for a customizable routine

  • Capsules: A convenient option for those who prefer a simple, pre-measured format

  • Herbal blends: Combine multiple botanical ingredients into one formulation

  • Functional beverages: Offer a drink-based way to include botanical ingredients as part of an everyday wellness routine

For people who prefer beverage-based wellness habits, functional drinks can provide a simple way to incorporate selected ingredients into daily routines without adding extra preparation steps. Explore GLINT’s morning routine guide for practical wellness habits to learn more.

When choosing any adaptogen product, it is important to consider the specific ingredients, product quality, labeling, and available research behind the formulation.

People who are pregnant, nursing, under 18, sensitive to caffeine, taking medication, or managing a medical condition should consult a healthcare professional before using products containing botanical ingredients.

How Adaptogens Fit Into Glint Beverage’s Resilience Pillar?

Glint is a gut-first morning drink that provides a better start to your day.

Its formula is organized around three pillars: Harmony, Clarity, and Resilience. For an article about adaptogens, Resilience is the most relevant pillar.

Glint’s Resilience formula includes:

  • Rhodiola rosea

  • Red panax ginseng

  • Magnesium glycinate

Rhodiola rosea and panax ginseng are commonly discussed in adaptogen research, while magnesium glycinate belongs to a different ingredient category within the same pillar.

The Glint Beverage formula also includes Clarity, with ingredients such as L-Theanine, L-Tyrosine, Alpha-GPC, natural caffeine from guarana, and B vitamins, and Harmony, with prebiotic inulin fiber and botanical ingredients.

Rather than treating all adaptogens as interchangeable, it is more useful to look at the individual ingredients, their research, and how they are used within a broader formula.

Explore Glint Beverage ingredients and product details

What To Look For In An Adaptogen-Based Drink

Adaptogen products can vary significantly depending on the ingredients, formulation, and format. A functional beverage may combine adaptogens with other ingredients to create a broader formula rather than focusing on a single botanical.

Glint Beverage represents one example of this approach, combining adaptogenic ingredients like rhodiola rosea and ginseng with other functional ingredients in a powdered drink format.

When evaluating any adaptogen product, consider:

  • Which adaptogens are included

  • How the ingredients are listed

  • Whether the formula matches your preferences

  • What research exists for the individual ingredients

Conclusion

Adaptogens continue to receive attention as more people explore plant-based ingredients and their relationship with the body’s natural stress response. From ashwagandha and rhodiola to ginseng, holy basil, and reishi mushrooms, each adaptogen contains unique compounds that continue to be studied for their potential properties.

Key points to remember:

  • Adaptogens are not all the same: Each herb and mushroom has its own traditional uses, natural compounds, and research background

  • Research is ingredient-specific: Scientific evidence varies depending on the adaptogen, formulation, and study design

  • The HPA axis is a key area of study: Many researchers explore how adaptogens may interact with stress-related pathways in the body

  • Product quality matters: When choosing an adaptogen product, consider factors such as ingredients, labeling, and transparency

  • Adaptogens fit different routines: They are available in formats like powders, capsules, herbal blends, and functional beverages

As interest in functional wellness continues to grow, adaptogens remain an area of ongoing research and exploration. Understanding the science behind each ingredient can help people make more informed decisions about incorporating botanical ingredients into their daily routines.

FAQs

1. What is the strongest adaptogen?

There is no officially recognized “strongest” adaptogen because different adaptogens contain different compounds and have different research backgrounds. Ingredients like ashwagandha, rhodiola rosea, and ginseng are among the more commonly studied adaptogens.

2. Are adaptogens safe to take daily?

The safety of daily adaptogen use depends on the specific ingredient, product quality, and individual factors. Some adaptogens have been studied for regular use, but it is important to follow product guidelines and consider personal health conditions or medications.

3. Do adaptogens lower cortisol?

Some studies have explored how certain adaptogens may influence cortisol-related responses. However, results can vary depending on the specific adaptogen, extract, and study design, so they should not be considered a universal cortisol-lowering solution.

4. Do adaptogens give you a buzz?

No, adaptogens are not typically considered stimulants and do not usually create an immediate “buzz” like caffeine or other activating substances. Their potential role is generally studied in relation to supporting the body’s natural stress-response pathways over time.

5. How long does it take for adaptogens to kick in?

Adaptogens are not generally associated with immediate effects. Research timelines vary depending on the specific ingredient, formulation, and study conditions, with some studies examining changes over several weeks rather than hours.

6. Are there risks when taking adaptogens?

Adaptogens may not be suitable for everyone. Potential considerations include ingredient-specific interactions, product quality, and individual health factors. People who are pregnant, taking medications, or managing health conditions should consult a healthcare professional before using adaptogenic products.

7. What’s the most well-researched adaptogen?

Ashwagandha, rhodiola rosea, and ginseng are among the most researched adaptogens. Studies have explored their individual compounds, traditional uses, and potential relationship with stress-related pathways.