Have you ever heard that sometimes the body needs balance more than extra energy? Adaptogens are plants, roots, and mushrooms known for helping the body better handle daily challenges.
Adaptogens have been used in traditional medicine (such as Ayurveda and Traditional Chinese Medicine) for centuries, but they have gained attention in recent years for their potential to promote more restorative sleep and reduce the impact of stress. Among the most popular adaptogens are ashwagandha, rhodiola, reishi, and eleuthero.
How They Work (HPA Axis and Cortisol)
At the core of the stress regulation system is the HPA axis—hypothalamus, pituitary gland, and adrenal glands—which controls the release of cortisol, our primary stress hormone.
Adaptogens work by moderating fluctuations in the HPA axis, balancing cortisol release: when there’s an excess, they help reduce it; when there’s a deficit, they help support it. This facilitates a better stress response, including during nighttime.
Key Adaptogens
Ashwagandha
Studies highlight that 300–600 mg/day for up to 60 days reduces cortisol and anxiety, with several RCTs showing up to a 44% reduction in PSS (Perceived Stress Scale) and improved sleep.
Rhodiola Rosea
Studies with doses of 200–600 mg/day have shown reduced fatigue, improved mood, enhanced mental performance, and lowered cortisol levels. It’s a mild energizer, ideal for stressful days.
Reishi
Known as the “mushroom of longevity,” reishi can mitigate the effects of stress on cortisol (such as in overburdened athletes) and support the immune system.
Eleuthero (Siberian Ginseng)
With a mild stimulating effect, studies on older adults have indicated improved alertness, physical endurance, and cognitive function without excessively altering cortisol. It’s perfect for those needing an energy boost without the jolt of caffeine.
Tips for Use and Sleep Synergy
- Combine strategic adaptogens: For example, rhodiola in the morning and ashwagandha at night—a synergy that supports both energy and relaxation.
- Monitor your reactions: Some people report insomnia with ashwagandha or reishi. In such cases, discontinue use and reassess.
Opt for standardized extracts: Look for quality certifications (USP, NSF, third-party certifications) and traceability, as the market is not regulated like medications.
Scientific Evidence
Ashwagandha (Withania somnifera)
- A randomized, double-blind clinical trial with 60 adults in India, published on PMC, showed that doses of 250 mg/day reduced cortisol levels by ~17%, while 600 mg/day resulted in ~33% reduction after eight weeks compared to the placebo. The study also noted improvements in anxiety (HAM-A) and sleep quality.
- Another study published on PMC highlighted that 60 days of use (300 mg, twice daily) increased overall well-being scores (GHQ-28) by 27.9% and reduced serum cortisol by 27.9%, with no serious side effects reported.
- A meta-analysis provided consistent evidence: 500–600 mg/day for 6–12 weeks reduced stress and anxiety while improving sleep in adults with elevated cortisol levels.
Rhodiola rosea
- A public clinical study indexed in PubMed (conducted on adults, including on-call physicians) using 200 mg/day of SHR-5 extract for 2 weeks demonstrated significant improvements in mental fatigue and cognitive performance under work-related stress.
- An open trial with 100 participants suffering from prolonged fatigue indicated that 400 mg/day for 8 weeks reduced exhaustion symptoms, maintaining a good safety profile.
- Systematic reviews of 11 RCTs confirmed that Rhodiola can support both mental and physical performance and reduce stress symptoms, though they emphasize the need for larger, more controlled studies.
Disclaimer
This content is informational and does not replace medical evaluation. If you are taking medications or have health conditions, consult a professional before trying adaptogens.
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