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Ultimate Guide to Adaptogens for Gut-Brain Balance

Jason Nista Nutrition
13 minute read

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Table of Contents

  • What are adaptogens? An evidence-based guide on stress and supplements.
    • Key Adaptogens for Health
      • Ashwagandha
      • Turmeric and Curcumin
      • Rhodiola Rosea
    • How These Herbs Work
      • Stress Response System
      • Gut Bacteria Effects
      • Anti-Inflammatory Actions
    • Using Adaptogens Daily
      • Picking the Right Herbs
      • Adding Herbs to Meals
      • When and How Much
    • Safety and Research
      • Risks and Drug Interactions
      • Latest Research
    • Clean Eatz Kitchen Meal Plans
      • Health-Focused Options
      • Easy Meal Delivery
    • Summary
      • FAQs
        • How do adaptogens help improve the connection between the gut and brain?
        • What should I know before taking adaptogens with other medications?
        • What’s the best way to include adaptogens in my daily routine to support gut-brain health?
      • FAQs

        Yes, they can! Adaptogens are plant-based substances that help your body manage stress and promote balance. They impact the gut-brain connection, which links your digestive system and brain through nerves, hormones, and gut bacteria. Here's what you need to know:

        Key Benefits of Adaptogens:

        • Lower Stress: Reduce cortisol levels and support mental well-being.

        • Gut Health: Improve gut bacteria and reduce inflammation.

        • Immune Support: Help maintain a strong gut barrier where most of your immune system resides.

        Top Adaptogens for Gut-Brain Health:

        • Ashwagandha: Reduces stress and supports gut barrier health.
          Dosage: 500 mg twice daily.

        • Turmeric (Curcumin): Balances gut bacteria and fights inflammation.
          Dosage: 500–2,000 mg with black pepper for better absorption.

        • Rhodiola Rosea: Lowers stress and improves focus.
          Dosage: 400 mg daily.

        Quick Tips for Use:

        • Take energizing herbs like ginseng in the morning and calming ones like ashwagandha at night.

        • Start with a low dose and gradually increase.

        • Pair adaptogens with balanced meals for better results.

        Adaptogens can be a helpful addition to your routine, but consult a healthcare provider to ensure they're right for you.

        What are adaptogens? An evidence-based guide on stress and supplements.

        Key Adaptogens for Health

        Let’s dive into some adaptogens that play a role in supporting the gut-brain connection.

        Ashwagandha

        Ashwagandha is a powerful herb that contributes to gut-brain harmony. It helps regulate cortisol levels, supports a balanced gut microbiome, and reinforces the gut barrier [8].

        "Ashwagandha has long been used in Ayurvedic medicine to increase energy, improve overall health and reduce inflammation, pain and anxiety."
        – Dr. Yufang Lin, Integrative Medicine Specialist, Cleveland Clinic [4]

        For best results, a dosage of 500 mg taken twice daily is recommended [4]. When choosing supplements, look for those verified by ConsumerLab, USP, or NSF International to ensure quality and potency. Other adaptogens also offer distinct advantages for gut-brain health.

        Turmeric and Curcumin

        Turmeric, particularly its active component curcumin, is another standout for gut-brain health. Research highlights curcumin’s ability to enhance the gut microbiome by:

        • Promoting beneficial bacteria like Bifidobacterium and Lactobacilli

        • Reducing harmful bacteria such as Enterococci and Enterobacteria [6]

        To maximize absorption, combine curcumin with black pepper - it can boost bioavailability by an impressive 2,000% [3]. The suggested daily intake ranges from 500 to 2,000 milligrams [7].

        Rhodiola Rosea

        Rhodiola Rosea is well-known for its stress-relieving properties, making it a valuable adaptogen for gut and brain health. In a 12-week study, 118 individuals experiencing stress-related burnout reported significant improvements in stress levels, fatigue, mood, and focus after taking 400 mg of rhodiola daily [5].

        For optimal results, use supplements standardized to contain 3% rosavins and 1% salidrosides, with a daily dosage of 400 mg [5].

        AdaptogenDaily DosageKey Benefits
        Ashwagandha500 mg 2× dailyCortisol regulation, gut barrier support
        Curcumin500–2,000 mgAnti-inflammatory, microbiome balance
        Rhodiola Rosea400 mgStress reduction, improved focus

        How These Herbs Work

        Stress Response System

        Adaptogens play a key role in balancing the body's stress response by regulating the HPA (hypothalamic-pituitary-adrenal) axis. This regulation impacts glucocorticoid receptors, helping the body maintain a steady state during stressful situations [9]. Considering that 41% of adults worldwide reported experiencing high stress levels in 2021, this effect is particularly relevant [9].

        "The claim is that adaptogens reduce our body's reaction to stress and help us adapt to stressors better" [10].

        Interestingly, this stress-regulating mechanism also influences gut health, as discussed further below.

        Gut Bacteria Effects

        The relationship between adaptogens and gut microbiome health has been gaining attention. For instance, a 2022 study in the Journal of Ginseng Research found that consuming 3 grams of red ginseng extract daily for six months significantly enhanced gut microbiome richness in middle-aged adults [12].

        AdaptogenStudy DurationKey Microbiome Effects
        Red Ginseng6 monthsImproved microbiome richness
        Lion's Mane7 daysEnhanced microbiome diversity and increased SCFA production
        Rhodiola RoseaPreclinical (Drosophila)Increased Acetobacter and decreased Lactobacillales

        "Adaptogens are a family of compounds, general plant extracts, that are thought to improve our stress response and in turn make the body more resilient to external stressors" [12].

        These findings highlight how adaptogens may contribute to better gut health, which is closely tied to overall well-being.

        Anti-Inflammatory Actions

        Adaptogens also support the gut-brain connection by reducing inflammation. They help lower intestinal permeability, preventing harmful inflammatory molecules from entering the brain [14]. This is particularly important since 70–80% of the immune system is located in the gastrointestinal tract [12].

        Additionally, adaptogens offer neuroprotective benefits through mechanisms such as:

        • Blocking pro-inflammatory signaling pathways

        • Activating the body’s antioxidant defenses

        • Modulating neuroinflammation

        • Enhancing the gut-brain axis by regulating gut microbiota [14]

        "Adaptogens are known for their ability to bring the body back to steady balance by managing physical, mental and emotional stressors. These substances contain phenolic compounds that assist the body in coping with stress" [11].

        Using Adaptogens Daily

        Picking the Right Herbs

        Choosing the right adaptogens depends on your personal health goals. Consulting with a naturopathic physician can provide guidance on the most effective herb combinations for your needs [2].

        If you're focusing on gut-brain health, here are some adaptogens with proven benefits:

        AdaptogenBest ForRecommended Form
        Red GinsengGut microbiome supportExtract (3g daily)
        Lion's ManeMicrobiome diversityPowder or capsules
        Holy Basil (Tulsi)Stress reductionTea or tincture
        AshwagandhaSleep & stress500mg capsules twice daily

        Once you've selected the best adaptogens for your goals, it's time to think about how to incorporate them into your daily routine.

        Adding Herbs to Meals

        Adaptogens can be a convenient addition to your meals, offering ongoing support for stress and gut health [15].

        "Adaptogens work as a temporary bandage but aren't the solution to long-term stress." - Cleveland Clinic [1]

        Here are a few easy ways to include them in your diet:

        • Morning Boost: Mix Red Ginseng into your coffee or smoothie to start the day with gut-brain support.

        • Midday Support: Add turmeric to your lunch, pairing it with a healthy fat to enhance curcumin absorption.

        • Evening Calm: Sip on a warm cup of tulsi tea to wind down after a busy day.

        When and How Much

        To get the most out of adaptogens, timing and dosage are key. Energizing herbs like ginseng or cordyceps are best taken before mid-afternoon to avoid interfering with sleep [16]. Meanwhile, relaxing adaptogens such as ashwagandha are ideal for evening use to promote restful sleep [17].

        Here are a few tips to guide your adaptogen use:

        • Start Low and Go Slow
          Begin with a small dose and gradually increase it over several days to see how your body reacts.

        • Cycle Your Usage
          Use adaptogens for 6–12 weeks, then take a break. Rotating between different herbs every couple of months can help maintain their effectiveness [17].

        • Timing Matters

          • Morning: Take energizing adaptogens with breakfast.

          • Afternoon: Avoid stimulants after 3 PM.

          • Evening: Opt for calming herbs like holy basil [16].

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        Safety and Research

        Risks and Drug Interactions

        While adaptogens are often praised for their health benefits, they aren't without risks, especially when combined with certain medications. A review conducted between January 2021 and November 2022 analyzed 326 cases of adverse events related to antidepressants, and 9% of those were linked to adaptogen use [18].

        Some common side effects associated with adaptogenic herbs include:

        Side Effect CategorySymptoms
        Digestive IssuesAbdominal pain, nausea, diarrhea, constipation
        Nervous SystemAnxiety, drowsiness, headache, dizziness
        CardiovascularPalpitations, blood pressure changes
        OtherMuscle spasms, allergic reactions, fatigue

        "I tell patients not to go and take just any herbs and supplements, because they may interact with your medication. Your body's reaction to those things may do more harm than good."

        • Dana Ellis Hunnes, PhD, MPH, RD, UCLA Health senior dietitian [10]

        Adaptogens may also interact with several types of medications, including:

        • Blood pressure medications

        • Diabetes treatments

        • Sleep aids

        • Thyroid medications

        • Antidepressants, particularly SSRIs

        Latest Research

        As safety concerns remain a priority, researchers are diving deeper into how adaptogens affect the gut-brain connection. Recent findings are shedding light on their potential. For instance, a 2024 clinical trial involving 98 participants showed that ashwagandha extract (Sensoril) significantly reduced stress levels, even with a low daily dose of just 125 mg [19].

        Key research highlights include:

        • Evidence suggesting adaptogens may regulate the gene expression of inflammatory markers [13].

        • Emerging studies supporting their role in balancing gut-brain signaling [13].

        "Check with your healthcare provider before taking adaptogens to make sure they won't interact with any conditions you have or medications that you are taking so your body can reach a state of peace and balance."

        • Cleveland Clinic [1]

        To ensure safety, consider these guidelines:

        • Speak with a healthcare provider before starting adaptogens, especially if you're on other medications.

        • Begin with a low dose and monitor how your body reacts.

        • Opt for trusted brands, as adaptogens are not regulated by the FDA.

        • Stop using adaptogens if you experience any adverse effects.

        While adaptogens hold promise, approaching them with care is essential to avoid complications and maximize their potential benefits. Pairing them with a well-rounded diet and professional guidance can help ensure a safer experience.

        Clean Eatz Kitchen Meal Plans

        Clean Eatz Kitchen

        Health-Focused Options

        Clean Eatz Kitchen offers portion-controlled, balanced meals that are designed to support gut-brain health while complementing the benefits of adaptogens. Each dish includes a thoughtful mix of proteins, carbohydrates, and vegetables, making it easier to maintain a diet that aligns with adaptogen use. Their rotating weekly menu keeps things interesting while ensuring you get a variety of nutrients - all while sticking to consistent portion sizes, which play a key role in promoting gut-brain balance [20].

        Meal FeaturesHow They Help
        Portion ControlAvoids overeating, reducing stress on the digestive system
        Balanced MacrosEnhances nutrient absorption for better health
        Anti-Inflammatory IngredientsWorks alongside adaptogens to combat inflammation
        Weekly Menu ChangesDelivers a range of nutrients to support gut health

        "Absolutely love these meal plans! The meals taste amazing - fresh, flavorful, and way better than I expected. It's been a total game changer for my routine. Not only are the portions perfect, but they make it so easy to eat healthier and stay on track with my goals." - Skylar M. [20]

        This solid nutritional approach makes it even easier to benefit from Clean Eatz Kitchen's convenient delivery service.

        Easy Meal Delivery

        To make sticking to your health goals even simpler, Clean Eatz Kitchen offers a delivery service that ensures your meals arrive frozen and ready to heat. This convenience is especially helpful for those incorporating adaptogens into their routine, as it eliminates the stress of meal prep during periods of dietary adjustment.

        Here’s how the delivery service supports adaptogen users:

        • Eliminates the hassle of meal prep, freeing up time and energy.

        • Guarantees access to nutrient-packed meals without the guesswork.

        • Provides consistent, balanced nutrition to complement adaptogen use.

        • Allows for flexible delivery schedules, ensuring your diet stays on track.

        "Clean Eatz is SUCH a good idea, but the execution is nearly flawless. Vegetables are not mushy, despite waiting some days, or in some cases, freezing, and the meals are satisfying. Fabulous concept, superb execution." - Patricia R. [20]

        For those just starting with adaptogens, Clean Eatz Kitchen’s basic meal plan offers an excellent starting point. These meals provide the essential nutrition needed to support overall wellness, making them a perfect match for adaptogenic supplements aimed at enhancing gut-brain health [21].

        Summary

        The strategies we've explored highlight how adaptogens can play a key role in promoting gut-brain health. These natural substances help manage stress and support overall balance, which is crucial since a large portion of the immune system is located in the gut. The connection between gut and brain health makes this relationship especially important.

        Certain adaptogens, such as ashwagandha, turmeric, and ginseng, are particularly beneficial for reducing stress and inflammation. As Tiffone Powers-Parker, a dietitian at Banner Health, explains:

        "Adaptogens are known for their ability to bring the body back to steady balance by managing physical, mental and emotional stressors. These powerhouse substances contain phenolic compounds that our bodies naturally produce to help us cope with stress in a healthier way" [11].

        To get the most out of adaptogens, consider these best practices:

        TimingBest PracticesBenefits
        MorningTake stimulating adaptogens (e.g., rhodiola, ginseng)Boosts energy and focus
        EveningUse calming adaptogens (e.g., ashwagandha)Promotes better sleep and relaxation
        DailyStart with one adaptogenAllows you to monitor your body's response

        Incorporating adaptogens into a well-rounded health routine can support gut-brain balance. However, it’s always wise to consult a healthcare provider before starting any new supplement regimen to ensure it's the right fit for your needs [12].

        FAQs

        How do adaptogens help improve the connection between the gut and brain?

        Adaptogens play a crucial role in supporting the gut-brain connection, largely by helping to regulate the hypothalamic-pituitary-adrenal (HPA) axis. Since the HPA axis is central to managing stress, adaptogens help balance stress hormones, which can reduce gut inflammation and strengthen the gut's protective barrier. This, in turn, promotes healthier digestion.

        In addition to their impact on the gut, adaptogens also help maintain neurotransmitter balance, which is key for mood, focus, and cognitive performance. By addressing both stress and neurotransmitter health, they contribute to a stronger and more resilient gut-brain axis, enhancing overall wellness.

        What should I know before taking adaptogens with other medications?

        Before mixing adaptogens with medications, talk to your healthcare provider first. This is especially important if you’re being treated for high blood pressure, diabetes, or depression, as adaptogens can sometimes interact with these medications.

        Be mindful of how your body reacts. Adaptogens can affect blood pressure and blood sugar levels, so monitoring these changes is crucial. If you’re taking sedatives, keep in mind that some adaptogens might enhance their effects, which could lead to excessive drowsiness.

        By staying informed and consulting with your doctor, you can safely incorporate adaptogens into your routine without disrupting your current treatment plan.

        What’s the best way to include adaptogens in my daily routine to support gut-brain health?

        Incorporating adaptogens into your daily routine can support the connection between your gut and brain while boosting overall well-being. Popular options like ashwagandha, rhodiola, and ginseng are celebrated for their ability to ease stress and promote balance. Adding them to your diet is simple - try mixing a teaspoon of ashwagandha powder into your morning smoothie or sipping on rhodiola tea during your afternoon break. Capsules are another convenient way to include these herbs in your day.

        To maximize their effectiveness, combine adaptogens with calming activities such as yoga or meditation. This pairing can help lower stress levels and sharpen mental focus. Remember, consistency matters. Taking adaptogens regularly can help your body better manage stress and nurture a strong gut-brain connection over time.

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