Adaptogenic herbs contain compounds called adaptogens that may help counteract the harmful effects of stress on the body. However, more research is needed to fully support their benefits.

Adaptogens were first developed and studied during World War II when scientists were looking for a way to help pilots work at even greater levels.

Military studies published by the Soviet Union about a stimulant called Schisandra chinensis reported that some berries and seeds helped reduce the thirst, hunger, and fatigue of Nanai hunters.

Several adaptogenic herbs have been used for centuries to help promote mental and physical health, as well as to counteract the effects of stress on your immune, neurological, and endocrine systems.

Some animal research supports using adaptogenic herbs, but the author of a 2017 review notes that few studies exist on their clinical benefits in humans. The results of the human research that exists are also mixed.

Keep reading to learn more about how adaptogenic herbs work and their possible benefits and side effects.

A note on herbs and supplements

The Food and Drug Administration (FDA) doesn’t regulate the quality or purity of herbs and supplements and doesn’t standardize supplement dosages.

It’s important to speak with a healthcare professional before buying and using any herbal supplement. They could recommend the best dosage for you or suggest alternative remedies.

When buying herbal supplements, look for third-party verification from companies like NSF International or USP to ensure they’re from a reputable source.

Adaptogens work by “hacking” the body’s response to stress, known as general adaptation syndrome (GAS). They work at a molecular level by regulating stability in the hypothalamic, pituitary, and adrenal glands.

When the body is stressed, it typically goes through three stages:

  • alarm phase
  • phase of resistance
  • phase of exhaustion

For example, if you lift weights, your body will first respond to this physical stressor by releasing hormones to improve muscle performance and concentration during the resistance phase. As you get tired, you will enter the exhaustion phase.

Theoretically, adaptogens could extend the phase of resistance to help you stay longer in the powerful part.

According to a 2021 review, the following phytochemicals in adaptogenic herbs may help protect the body from stress:

  • triterpenoid saponins, such as ginsenosides and eleutherosides
  • phytosterols
  • ecdysone
  • lignans
  • alkaloids
  • vitamins
  • flavonoids

Some research suggests that adaptogenic herbs may provide several mental and physical health benefits.

The authors of a 2021 review found that adaptogenic herbs like ginseng, Rhodiola rosea, and Maral root may help fight chronic fatigue and boost cognitive and immune function.

Similarly, a 2018 review found that some adaptogenic herbs could help fight depression, fatigue, and stress.

A 2017 review also found that adaptogens may help manage very high cortisol levels, which are associated with health conditions like diabetes and high blood pressure (hypertension).

The author also notes that adaptogenic herbs may play a role in fighting inflammation that is present in several age-related diseases, such as:

Despite these positive findings, the authors of all reviews note that more research is needed to fully understand the role and potential benefits of adaptogenic herbs.

Several adaptogenic herbs that may have effects on the adrenal glands include:

More research is needed to fully understand the potential adaptogenic effects of these herbs.

The possible side effects of adaptogenic herbs will depend on the herbal supplement you take and whether you have any underlying conditions or are taking any medications.

For instance, some possible side effects of Rhodiola rosea may include dry mouth, dizziness, and excessive saliva, while ashwagandha may cause gastrointestinal symptoms like diarrhea, abdominal pain, and vomiting.

Who should not take adaptogens?

Some adaptogenic herbs may not be suitable if you’re pregnant or chestfeeding.

Certain adaptogenic herbs may also interact with some drugs. For instance, ashwagandha may interact with medications for diabetes, hypertension, and hyperthyroidism.

Consider speaking with a doctor before taking adaptogenic herbs to prevent any complications if you’re pregnant, chestfeeding, or taking any medications.

Adaptogenic herbs have been studied throughout history as a way to help improve the body’s ability to respond to stress, increase energy and attention, and fight off fatigue.

Some adaptogenic herbs include ashwagandha, ginseng, Rhodiola rosea, and licorice root.

Although some research supports the benefits of adaptogenic herbs, more research in humans is needed to fully understand their potential health benefits.