How to Pick the Right Adaptogen

Stress is part of everyday life, and many people are turning to plant-based remedies called adaptogens to help manage it. These natural substances, found in herbs, roots, and mushrooms, may help your body handle stress and maintain balance. Here's what you need to know:

• What They Are: Adaptogens are compounds that interact with your body’s stress response system, helping to restore balance. Examples include ashwagandha, rhodiola, and reishi mushrooms.
• Why They’re Popular: With rising stress levels, more people are seeking natural, long-term solutions for wellness. Adaptogens are often used for stress relief, energy, focus, and immune support.
• How to Use Them: Available in forms like capsules, powders, teas, and infused foods, adaptogens work best when taken consistently over time.

Choosing the Right One: Identify your stressors and goals (e.g., anxiety relief, better focus, more energy). Then, match an adaptogen to your needs. For example:

• Stress relief: Ashwagandha or holy basil
• Energy: Rhodiola or maca root
• Immune health: Reishi

Safety First: Consult a healthcare provider before starting, especially if you’re on medication, pregnant, or managing health conditions. Start with one adaptogen at a time and track how it affects you.

Adaptogens are most effective when combined with healthy habits like balanced nutrition, regular exercise, and good sleep. They’re a tool - not a cure-all - for stress management.

Adaptogens Aren't All the Same: Here's How to Choose Wisely

Assess Your Stress Levels and Health Goals

Now that you know what adaptogens are and how they work, the next step is to evaluate your stress levels and health priorities. Each adaptogen has distinct effects, so matching the right one to your needs is key. This process helps you choose an adaptogen that complements your lifestyle and wellness goals.

Identify Your Stressors

Stress affects everyone differently. For example, almost 75% of Americans cite finances as a stressor, and about 60% report stress related to their jobs.

"Learning how to recognize sources of stress in your life is the first step in managing them."

Start by distinguishing between acute stress and chronic stress. Acute stress is short-lived and can sometimes be helpful, like the adrenaline rush before a big presentation. Chronic stress, on the other hand, lingers and can take a toll on your health. Identifying your stressors involves recognizing major life events (like a job change or move) and uncovering the more subtle, ongoing causes of stress.

It’s also important to reflect on how your own habits and reactions might be amplifying stress. For instance, while external factors may play a role, your mindset and behaviors can sometimes intensify the pressure.

A stress journal can be a useful tool for this process. Dedicate a week to tracking your stress triggers, physical symptoms, and coping strategies. Look for patterns: Are certain times of the day more stressful? Do specific people or tasks leave you feeling drained?

Take a closer look at your daily routine to identify areas where you might be overcommitting. Separate "must-do" tasks from "nice-to-have" ones and eliminate unnecessary obligations. This can reduce stress that stems from trying to do too much.

Finally, pay attention to physical signs of stress, like fatigue, headaches, or trouble sleeping. These symptoms can guide you toward the type of adaptogen support that might be most helpful.

Define Your Health Goals

Once you’ve pinpointed your stress patterns, it’s time to clarify what you want to achieve. Adaptogens can support stress relief, mental focus, energy, stamina, and even immune health, but each type works best for specific needs.

Decide what matters most to you. Are you looking to ease anxiety, boost energy, improve focus, or strengthen your immune system? For example, you might want to feel more alert during the workday, sleep better at night, or avoid getting sick as often.

Here’s a quick guide to help match adaptogens to common health goals:

Think about your daily challenges. If you’re constantly tired by mid-afternoon, energy-boosting adaptogens might be worth exploring. If racing thoughts keep you awake at night, stress-relieving options could be a better fit. And if you’re frequently under the weather, immune-supporting adaptogens might be the way to go.

You don’t have to limit yourself to addressing just one area. Many people find it helpful to target multiple aspects of their health at the same time.

Talk to a Healthcare Professional

Once you’ve identified your stress triggers and set clear health goals, consulting a healthcare professional can help you refine your approach. This is especially important if you’re taking medications or managing health conditions. The FDA recommends consulting a healthcare provider before starting any botanical or herbal supplement.

Some adaptogens may interact with medications or have contraindications. For example, pregnant or breastfeeding women are advised to avoid adaptogens due to potential hormonal effects. Additionally, adaptogens can overstimulate certain immune responses in some individuals.

Healthcare professionals often take a cautious approach when recommending adaptogens. Melissa Nieves, MPH, RD, LND, dietitian and owner of the Fad Free Nutrition Blog, explains:

"I'm usually very careful with recommending adaptogens to my clients since we still have more research to do in terms of recommended doses, safety, and efficacy".

When meeting with your healthcare provider, bring your stress journal and a list of your health goals. Be sure to discuss any medications you’re taking, existing health conditions, and any past experiences with supplements. They can help you understand possible interactions and guide you toward safe, effective options.

It’s crucial to choose high-quality products since the FDA doesn’t regulate supplements for safety before they hit the market. As a result, some brands may use fillers or lower-quality ingredients.

Your healthcare provider might suggest trying an adaptogen for a month or two to see how it works for you. As one professional noted:

"Taking it for a month or so and seeing if it helps. If it does, keep going for 2-3 months, as it could keep getting better and better. If not, it might be a good idea to get some testing done or see a professional".

Kelly Jones, MS, RD, CSSD, LDN, owner of Kelly Jones Nutrition, also emphasizes moderation:

"When it comes to taking adaptogenic supplements, dietitians need to remind clients that taking more isn't always better".

Choose the Right Adaptogen for Your Needs

Once you've identified your stress patterns and set your health goals, it's time to dive into the world of adaptogens. Each adaptogen offers its own set of benefits, and understanding these differences can help you choose one that aligns with your wellness priorities. Below, we’ll explore some of the most commonly used adaptogens and their potential benefits.

Common Adaptogens and Their Uses

Ashwagandha is one of the most studied adaptogens for stress relief. Research suggests it may help lower cortisol levels, which can aid in managing anxiety. For example, a study published in the Indian Journal of Psychological Medicine found that participants taking 300 mg of ashwagandha root extract twice daily experienced reduced cortisol levels. It's a versatile adaptogen that can either energize or relax, depending on your needs. However, it’s not safe during pregnancy and may cause stomach upset for some people.

Rhodiola Rosea is known for its ability to combat physical and mental fatigue. It’s especially helpful for those with demanding schedules or intense physical workloads. While it’s generally well-tolerated, some users report mild side effects like dizziness or dry mouth.

Holy Basil (Tulsi) is often used for overall stress support. It may help reduce anxiety, depression, and stress-related symptoms while improving memory and cognitive function. Though considered safe for most, more research is needed to fully understand its effects.

Ginseng, particularly American ginseng, has been traditionally used to fight fatigue and enhance mental clarity. It may also improve memory, reaction time, calmness, and immune function. However, it can interact with blood-thinning medications, so caution is advised.

Reishi mushrooms are primarily valued for their immune-boosting properties and potential cancer-fighting effects. On the downside, they may cause nausea, insomnia, or even liver issues in rare cases. Reishi can also interact with blood thinners.

Eleuthero (Siberian ginseng) may help improve focus and endurance while reducing mental fatigue. Some users, however, report side effects like upset stomach or headaches.

Schisandra berry is often used to improve endurance, mental performance, and overall work capacity. It’s worth noting that some individuals may experience restlessness, sleep issues, or breathing difficulties when taking this adaptogen.

Adaptogen Benefits Comparison

Here’s a quick reference table to help you compare the benefits, side effects, and best uses of these adaptogens:

How to Use Adaptogens Effectively

When starting with adaptogens, it's best to try one at a time. This way, you can monitor how your body responds and determine which adaptogen works best for your needs. Introducing multiple adaptogens simultaneously can make it difficult to pinpoint what’s causing any changes or side effects.

Adaptogens don’t act like stimulants or sedatives. Instead, they support your body’s natural stress response by helping systems like the adrenal glands and HPA axis maintain balance. For energizing adaptogens, such as rhodiola or eleuthero, it’s a good idea to take them earlier in the day to avoid disrupting your sleep.

Lastly, consult your doctor if you have any health conditions or are taking medications, as adaptogens can interact with treatments for conditions like hypertension, diabetes, insomnia, hypothyroidism, and depression.

sbb-itb-1989a25

Add Adaptogens to Your Daily Routine

Once you've chosen an adaptogen, the next step is weaving it into your daily habits in a way that feels natural and effective. The secret to success lies in consistency - finding ways to incorporate adaptogens into your routine that align with your lifestyle and make the most of their benefits.

Match Your Routine and Diet

Your daily habits and diet are key factors in how you can best use adaptogens. For example, if you’re a coffee enthusiast, adding a few drops of Lion's Mane or Reishi mushroom extract to your morning cup can help boost focus and encourage relaxation throughout the day. It’s a simple tweak that can elevate your wellness routine.

Smoothie lovers can mix in adaptogens like ashwagandha or maca powder for an easy nutritional boost. If antioxidants are on your radar, try blending Chaga mushroom powder into your morning drink.

Timing matters, too. Energizing adaptogens like ginseng and Lion's Mane are ideal for mornings to avoid disrupting your sleep patterns. As Olivia Rose, N.D., advises:

"Because it has a stimulating effect on the body, it's best to take rhodiola in the morning."

On the flip side, calming adaptogens work better in the evening. For instance, if you’re using ashwagandha to support better sleep, take it at night. Pairing holy basil and turmeric in a soothing herbal tea before bed can also create a relaxing nighttime ritual.

You can even incorporate adaptogens into your meals. Stir mushroom extracts into soups or sprinkle toasted shiitake mushrooms over salads for a nutrient-packed addition. Feeling creative? A Golden Latte Cooler made with almond milk, turmeric, Reishi mushroom powder, maple syrup, and cinnamon is a delicious way to wind down at the end of the day.

Jennifer Martin-Biggers, VP of Scientific Affairs and Education at HUM Nutrition, shares her approach:

"I love HUM's Calm Sweet Calm in the morning with a coffee to get added focus benefits from caffeine and L-theanine, and the ashwagandha keeps me chill during a stressful work day."

Once you’ve started incorporating adaptogens, keeping track of how they affect you is just as important.

Keep Tabs on Your Progress

After adjusting your routine, it’s essential to monitor how your body reacts. Keeping a journal to track changes in stress levels, energy, mood, and sleep quality can help you measure the adaptogens' impact.

Be detailed - note the time of day you take the adaptogen, the dosage, and any noticeable effects. For example, if one makes you feel more alert, consider taking it earlier in the day. Conversely, if it makes you feel sleepy, reserve it for the evening.

Adaptogens often take a few weeks to show noticeable effects, so aim to track your progress for 2–4 weeks. Document shifts in your mood, energy levels, and overall well-being to see what works best for you.

Tips for Safe Use

As you build your adaptogen routine, safety should always come first. Start with one adaptogen at a time to figure out which one suits your needs and to quickly identify any adverse reactions.

Always follow the dosage instructions on product labels and pay attention to how your body responds. For instance, if ashwagandha causes stomach discomfort, try taking it at night with food to minimize the issue.

Consistency is more important than timing. Whether you prefer capsules, powders, or teas, the key is sticking to regular use. Adaptogens work gradually, so patience is essential as your body adjusts.

If you notice any concerning symptoms or have pre-existing health conditions, it’s always wise to consult with your healthcare provider before continuing with adaptogens.

Support Your Wellness with a Complete Approach

Adaptogens can play a role in managing stress, but they work best when combined with balanced nutrition, regular exercise, and mindfulness practices. Think of them as just one piece of a larger wellness puzzle. This approach builds on the stress management strategies discussed earlier, emphasizing a well-rounded way to support your health.

Dana Ellis Hunnes, PhD, MPH, RD, and senior dietitian at UCLA Health, sums it up well:

"Adaptogens and supplements can sometimes be more of a band-aid. Instead, work with your physician to understand the underlying cause of your symptoms or issue."

Rather than replacing essential wellness habits like eating well, staying active, and getting enough sleep, adaptogens are meant to complement these foundational practices.

How Nutrition Helps Manage Stress

What you eat has a direct impact on how your body handles stress. Pairing adaptogens with a nutrient-rich diet can amplify their effects. Stress often increases your body's demand for nutrients, making it crucial to fuel yourself with consistent, portion-controlled meals. This helps maintain steady energy levels throughout the day, which can improve your ability to manage stress.

For those with packed schedules, planning balanced meals can feel overwhelming. That’s where services like Clean Eatz Kitchen come in. They offer chef-prepared, fully cooked meals that are portion-controlled and frozen for freshness. Their meals are designed to align with your nutritional goals, featuring options like high-protein and customizable plans. Whether you're focused on weight management or simply want wholesome, convenient meals, their rotating monthly menu provides variety while helping you stay on track - even during stressful times.

By combining balanced nutrition with targeted stress-relief practices, you can build a stronger foundation for overall wellness.

Other Stress Management Methods

To get the most out of adaptogens, pair them with regular exercise and mindfulness techniques. Physical activity, even something as simple as a brisk walk, can lower cortisol levels and enhance the stress-reducing effects of adaptogens. You don’t need an intense workout; the key is consistency.

Mindfulness practices, like meditation or deep breathing, also work hand-in-hand with adaptogens. These techniques activate your body’s "rest and digest" mode, helping you feel calmer and more centered. Even just a few minutes a day can significantly impact how you handle stress.

As one wellness expert explains:

"It may also help to combine adaptogens with other stress-relief strategies like exercise, meditation, or journaling. Nourishing your body with adaptogenic supplements can help you build resilience and support a healthy body and mind, no matter what stressors come your way."

Journaling is another simple yet powerful tool. Writing down your thoughts or tracking stress levels can help you spot patterns and better understand how adaptogens are affecting your overall well-being.

Finally, don’t underestimate the importance of quality sleep. While adaptogens like ashwagandha can support better rest, they’re not a substitute for the 7–9 hours of restorative sleep your body needs. Creating a bedtime routine that incorporates calming adaptogens can help signal to your body that it’s time to wind down, setting the stage for a good night’s sleep.

Conclusion

Finding the right adaptogen is all about tailoring your choice to fit your unique stressors, health objectives, and daily habits. Whether you're battling chronic fatigue, managing anxiety, or seeking ways to handle everyday stress more effectively, the goal is to align the adaptogen with your specific needs and use it consistently.

As Dana Ellis Hunnes, PhD, MPH, RD, and senior dietitian at UCLA Health, explains:

"The claim is that adaptogens reduce our body's reaction to stress and help us adapt to stressors better."

However, she also underscores that adaptogens should work alongside - not replace - essential health practices like proper nutrition, exercise, and sleep.

It's crucial to approach adaptogen use with care and seek professional advice, especially if you're pregnant, nursing, managing health conditions, or taking medications. A healthcare provider or naturopathic doctor can help you choose the right adaptogens, determine safe dosages, and monitor how your body responds over time. Starting with a low dose, tracking your progress, and being consistent are key steps for incorporating adaptogens effectively into your routine.

Choose high-quality products and aim for daily use to see the best results. When paired with a balanced diet, stress management techniques, and guidance from professionals, adaptogens can be a valuable addition to your wellness toolkit, helping to support long-term resilience and overall well-being.

Looking to complement your healthy lifestyle? Check out the chef-prepared, balanced meals offered by Clean Eatz Kitchen at https://cleaneatzkitchen.com.

FAQs

How can I choose the best adaptogen for my stress and health needs?

Choosing the right adaptogen begins with identifying your specific stressors and health objectives. For stress or anxiety, Ashwagandha and Rhodiola Rosea are often recommended for their soothing and stress-relieving effects. If you're looking to boost energy or regulate cortisol levels, Holy Basil or Siberian Ginseng might be worth exploring.

Consider your goals - whether it's reducing stress, increasing energy, or achieving hormonal balance. Since adaptogens can affect people differently, consulting a healthcare professional can help you find the right fit for your needs. And don’t forget, pairing adaptogens with a healthy diet and lifestyle can amplify their benefits.

Can adaptogens cause side effects or interact with medications or health conditions?

Yes, adaptogens can sometimes lead to side effects or interfere with medications and existing health conditions. For instance, they might affect blood pressure, blood sugar levels, or hormone balance, which could pose challenges for individuals managing specific medical concerns.

Some possible side effects include sleep disturbances, digestive issues, anxiety, or hormonal fluctuations, especially when combined with medications like sedatives or treatments for cardiovascular conditions. To ensure your safety, it's important to consult a healthcare professional before incorporating adaptogens into your routine, particularly if you’re taking medication or dealing with a pre-existing condition.

How long does it take to see results from using adaptogens, and how can I tell if they’re working?

Most people begin to notice the effects of adaptogens after about 2–3 weeks of consistent use. However, some individuals might experience subtle changes as early as the first week. To experience the full range of benefits, regular use for 4–6 weeks is typically recommended.

To gauge how well adaptogens are working for you, pay attention to changes in areas like stress levels, energy, sleep quality, and your overall sense of balance. A simple way to track this is by keeping a journal or using a stress-tracking app. Documenting your experiences can help you spot patterns and recognize gradual improvements as you make adaptogens part of your daily routine.