Adaptogens for Stress - Which Are the Best?

Adaptogens are a class of botanicals (and some fungi) traditionally used to help the body adapt to stress and maintain internal balance. Rather than "calming" or "boosting" outright, adaptogens tend to modulate stress pathways -- especially the hypothalamic–pituitary–adrenal (HPA) axis and sympathetic nervous system -- supporting steadier energy, mood, sleep, and good mental and physical performance under pressure.

Common adaptogens used for stress include Ashwagandha, Rhodiola, Panax ginseng, Eleuthero, Schisandra, Tulsi, and functional mushrooms like Reishi. They may work in several different pathways to counter the negative effects of stress. We're digging into all of them in this article. Let's get to it!

What Is Stress, Really?

Stress is the body's response to a real or imagined demand that threatens healthy balance. Stress activates the sympathetic nervous system (adrenaline/noradrenaline) and the HPA axis (hypothalamic–pituitary–adrenal).

The HPA axis is the body’s core stress-response system, where the hypothalamus signals the pituitary to stimulate the adrenal glands, regulating cortisol and other hormones that affect energy, mood, healthy immune system function, and homeostasis (normal physiological balance).

When stress activates this system, energy is redirected toward short-term survival (focus, fuel, vigilance) and away from long-term processes (digestion, repair, reproduction).

Brief, well-timed stress can sharpen performance. The problem is chronic stress, which builds up overall load causing wear and tear across multiple systems.

Negative Health Effects of Chronic Stress

Stress can really wreak havoc on your well-being. Some ways in which stress negatively impacts health include:

• Metabolic: Insulin resistance, elevated blood sugar, increased belly fat.
• Cardiovascular: Elevated heart rate and blood pressure, higher risk over time.
• Immune function and Inflammatory responses, flare-ups, slower healing.
• Hormonal: Disrupted cortisol rhythms, effects on thyroid and sex hormones, fatigue.
• Gut: Reflux, IBS symptoms, disrupted microbiome, reduced nutrient absorption.
• Neurological and Mental Health: Anxiety, low mood, irritability, sleep issues.
• Musculoskeletal and Pain: Tension headaches, neck/shoulder/lower-back pain.
• Skin and Hair: Acne/eczema flares, slower wound repair, hair shedding.

Performance Costs of Chronic Stress

• Cognition: Spotty attention and working memory, slower processing speed, impaired decision-making and creativity.
• Behavior: More impulsivity, emotional reactivity, procrastination, and stress-driven cravings.
• Sleep and Recovery: Stress-related sleep disruptions often lead poorer next-day focus and low mood. Discover today's top natural sleep aid
• Physical Output: Higher perceived exertion, earlier fatigue, reduced endurance and power, slower recovery.
• Consistency: Lower motivation, unhealthy eating patterns, less investment into exercise and self-care routines.

Acute stress can be useful, but chronic stress degrades health and performance across the board. 

Adaptogens and Stress: How They Work

Targeting stress systems with adaptogens can help to restore your capacity for adversity and strengthen your resilience to stress. Let's look at how it works.

How Adaptogens Work for Stress

• HPA-axis modulation (cortisol rhythm): Many adaptogens nudge the HPA axis toward a balanced state of homeostasis. They blunt the "stress hormone" cortisol when levels are too high, so stress responses are appropriate rather than overblown.
• Autonomic balance: By easing sympathetic “fight/flight” dominance, adaptogens can steady heart rate and improve stress recovery.
• Neurotransmitter tuning: Adaptogens' gentle effects on GABA, serotonin, dopamine, and norepinephrine can promote calm focus.
• Mitochondrial and energy metabolism: Support for ATP production and cellular stress sensors (e.g., AMPK) helps reduce fatigue and preserve physical and mental  performance under load. Boost stim-free cell energy with supplements
• Inflammation and oxidative stress: Antioxidant and immune system-modulating actions can lower the "background noise" that amplifies stress reactivity and post-stress malaise.
• Blood sugar stability: Better glucose handling reduces energy crashes and irritability that worsen stress sensitivity.
• Sleep support: Some adaptogens promote calmer evening arousal and improve sleep quality, potentially enhancing next-day stress tolerance.
• Gut–brain axis: Some adaptogens influence gut signaling and gut barrier integrity, which can indirectly help mood and stress resilience.

Adaptogen Benefits Linked to Anti-Stress Activity

• Lower perceived stress and improved ability to cope with daily pressures.
• Calm, steady energy with less fatigue and burnout during prolonged demands.
• Sharper focus and working efficiency under time pressure or sleep restriction.
• Mood stability and fewer stress-related swings or irritability.
• Better sleep quality, easier wind-down, and more restorative rest.
• Improved recovery after mental or physical exertion (lower perceived exertion).
• Fewer stress-driven cravings and more consistent appetite control.
• More adaptable physiology, reflected in steadier cortisol patterns.
• Immune system support, including antioxidant activity and inflammation modulation.

These effects are typically subtle and may take some time to feel, depending on the adaptogen you choose. Let's explore the best adaptogens for stress next.

Note: We only discuss a few adaptogens in this article. For the full story, check out our Ultimate List of Adaptogens guide.

Ashwagandha (Withania somnifera) for Stress

Ashwagandha, often called “Indian ginseng,” is a cornerstone of Ayurvedic medicine with more than 3,000 years of use as a Rasayana: a rejuvenative herb to restore vitality, resilience, and longevity. Traditionally the root is prepared in tonics or ghee-based formulations to steady the nerves, improve sleep, bolster strength, and support recovery after illness or sustained stress.

In modern use, it is popularly taken to help reduce stress and anxiety, promote better sleep quality, support calm focus and mental clarity. It is also used by athletes to boost physical performance and recovery when training demands are high.

Key Anti-Stress Benefits

• Reduces perceived stress/anxiety on scientific testing scales.
• Helps normalize cortisol (stress hormone) in chronically stressed adults.
• Improves sleep quality (sleep onset, depth, and total sleep time).
• Supports calm focus and mood during demanding periods.
• Promotes energy in times of physical and mental fatigue.

Stress-Related Research Summaries

• In chronically stressed adults, 600 mg/day of high-concentration ashwagandha root extract led to significant reductions in perceptions of the body's stress response and serum cortisol versus placebo, with good tolerability.(1)
• Standardized extract (240 mg/day, high withanolide-glycosides) produced lower perceived stress and anxiety, better sleep, and improved well-being versus placebo; cortisol trends favored ashwagandha.(2)
• Adults with insomnia and anxiety taking ashwagandha root extract showed improved sleep efficiency and onset latency with concomitant reductions in anxiety, possibly aligning with anti-stress effects.(3) Discover the top anti-anxiety stack supplement
• Additional meta-analyses have suggested that ashwagandha reduces stress/anxiety symptoms and can lower morning cortisol in stressed populations, possibly suggesting stress protective activity.(4,5)

Did you know? Ashwagandha may be a useful adaptogen for women's hormonal changes. Read the full guide on adaptogens for perimenopause and menopause

Rhodiola (Rhodiola rosea) for Stress

Rhodiola rosea -- also called roseroot or golden root -- has been used across Russia, Scandinavia, and Tibet to combat fatigue, sharpen mental performance, and bolster resilience in harsh climates and at high altitude. Its bright golden root supplies active compounds called rosavin and salidroside that are believed to be responsible for its various anti-stress effects, performance benefits and stimulating effect.

As a classic adaptogen, it’s traditionally taken to maintain productivity, energy and performance, especially during intense work, study, or cold exposure.

Key Anti-Stress Benefits

• Reduces stress-related fatigue & burnout; supports performance under pressure.
• Positive effect on attention and reaction performance during sleep loss or stress.
• May modulate the HPA axis and blunt cortisol responses associated with stress.

Check out the top adaptogen herbs for energy

Stress-Related Research Summaries

• Standardized Rhodiola extract (SHR-5) improved mental performance indices and reduced general fatigue in 56 young doctors working overnight; no notable adverse effects were reported.(6)
  
• One dose of Rhodiola extract (SHR-5, 370 or 555 mg) produced a pronounced anti-fatigue effect and better capacity for mental work vs. placebo in 161 sleep-deprived military cadets after a single dose.(7)
  
• Adults with stress-induced fatigue syndrome taking Rhodiola extract (SHR-5, 576 mg/day) showed greater improvements in burnout scores and attention measures vs. placebo, along with a reduced cortisol awakening response.(8)
  
• In students facing exam stress, Low-dose SHR-5 improved mental fatigue, physical fitness, and well-being vs. placebo during examinations.(9)

Get the full scoop on Rhodiola rosea as a brain-boosting nootropic

Tulsi / Holy Basil (Ocimum tenuiflorum) for Stress

Tulsi, or holy basil, is a revered Ayurvedic “rasayana” traditionally sipped as a daily tea or decoction to steady the nerves, lift mood, and support resilience through seasonal and life stressors. It’s been woven into household rituals across India for centuries, valued for calm energy, clearer breathing, and contemplative focus.

Holy Basil has a reputation for building resilience to everyday stress. Modern trials suggest standardized tulsi extracts can reduce perceived stress and anxiety, improve sleep quality, and modestly normalize stress biomarkers (like cortisol), supporting calm, clear energy without stimulants.

Key Anti-Stress Benefits

• Reduced perceived stress and anxiety in stressed adults.
• Improved sleep quality alongside stress relief.
• HPA-axis support with signals of lower cortisol in human trials

Stress-Related Research Summaries

• Adults with high stress received 250 mg/day of a standardized Tulsi extract (Holixer™). Compared with placebo, Tulsi produced greater reductions in perceived stress, improvements in sleep, and a decrease in hair cortisol.(10)
  
• In a general-stress population, 1,200 mg/day of a holy basil extract (OciBest®; actives/day) led to significant reductions in stress-related symptoms vs placebo with good tolerability across the study period.(11)
• A review of clinical studies concluded that Tulsi shows benefits for psychological stress, mood, and related functional outcomes, while noting the need for larger, well-controlled trials and standardized preparations.(12)

Bacopa (Bacopa monnieri) for Stress

Known in Ayurveda as brahmi and classified as a “medhya rasayana” (brain-rejuvenating herb), bacopa has been used for centuries to calm the mind, support memory, boost mental performance and ease nervous exhaustion. Emerging human data suggest bacopa can modulate the HPA axis and acute stress reactivity, while longer-term use is associated with improvements in anxiety and emotional well-being.

Overall, Bacopa is regarded as a traditional “calming cognitive enhancer” with growing human evidence for stress modulation -- especially lowering acute stress hormones and improving anxiety-related measures when used consistently for a few weeks.

Key Anti-Stress Benefits

• May blunt cortisol response to stress
• Improves mood, including stress-related
• Over weeks, can improve anxiety and depressive symptoms
• May improve overall emotional well-being and alter salivary stress biomarkers
• Regarded as a top nootropic for students, especially under stress

Stress-Related Research Summaries

• In a randomized, double-blind, placebo-controlled crossover trial, single doses of standardized bacopa extract given 1–2 hours before a multitasking stressor produced small cognitive and mood benefits and reduced salivary cortisol, suggesting a fast-acting adaptogen effect.(13)
• Another randomized, double-blind, placebo-controlled study found 300 mg/day standardized bacopa (KeenMind®) for 12 weeks improved memory and was associated with decreases in combined anxiety, depressive symptoms, and resting heart rate versus placebo.(14)
• A 2023 review of randomized trials reported bacopa lowered cortisol acutely and after 28 days in included studies, consistent with a stress-modulating profile; authors noted heterogeneity and called for larger, standardized trials.(15)

Discover all the details behind Bacopa's cognitive benefits

Panax Ginseng for Stress

Panax ginseng (Asian Ginseng) -- a cornerstone of Traditional Chinese and Korean medicine -- has been used for millennia as a tonic for vitality, stamina, overall health and resilience during times when immune support is needed or during heavy demands. Modern preparations include white ginseng (dried) and Korean red ginseng (steamed/dried), the latter concentrating certain ginsenosides thought to influence stress physiology and cognitive performance. Panax is a different species from American Ginseng.

Key Anti-Stress Benefits

• Improves calmness and working memory during demanding cognitive tasks
• Supports stress resilience by sympathetic modulation
• Reduces fatigue in some people
• May help with steadier energy via blood sugar balance

Stress-Related Research Summaries

• Sixty-three participants with elevated stress received Korean red ginseng or placebo. Conclusion: Korean Red Ginseng might help to stabilize the sympathetic nervous system and improve cognition in individuals with high stress.(16)
• Healthy adults taking 200–400 mg of standardized ginseng showed improved calmness and aspects of working memory across testing days.(17)
• In healthy volunteers, P. ginseng (G115) improved cognitive performance during prolonged mental effort; some trials also noted blood sugar balancing effects which may relate to steadier energy under stress.(18)

Schisandra (Schisandra chinensis) for Stress

Schisandra chinensis, known as the “five-flavor berry”, has long been used across East Asia and the Russian Far East as a tonic for stamina, mental clarity, and resilience in harsh climates. Traditional accounts describe hunters carrying the dried berries to fight fatigue and maintain alertness on long treks; modern reviews summarize this historical use and its active compounds (lignans such as schisandrin, gomisin).

Schisandra has a strong traditional reputation and possible mechanisms for stress modulation, but human, stress-specific trials with Schisandra alone are lacking.

Key Anti-Stress Benefits

• Energy and mental performance under pressure
• HPA axis support and anti-stress activity

Stress-Related Research Summaries

• One comprehensive adaptogen review highlights Schisandra’s role in anti-fatigue and anti-stress profiles (with central nervous system and HPA-axis effects).(19)
• In rodents exposed to chronic stress, Schisandra extract reduced depression-related behaviors and improved cognition, benefits potentially related to stress resistance.(20)

Eleuthero (Eleutherococcus senticosus) for Stress

Eleuthero -- often called “Siberian ginseng” (not a true ginseng) -- has been used across Russia, China, Korea, and Japan as a stamina and “anti-fatigue” tonic for people working in harsh climates and high-demand occupations. In the mid-20th century it became a flagship “adaptogen” in Soviet research programs for resilience under physical and mental stress.

Key Anti-Stress Benefits

• Blunts stress reactivity
• Supports attention, speed, and accuracy under stress
• Helps to fight effects of fatigue
• Enhances work capacity and energy under demand

Stress-Related Research Summaries

• Healthy students randomized to eleuthero vs. placebo were tested before and after eleuthero supplementation. Heart-rate reactivity fell in both sexes with eleuthero; systolic BP reactivity declined in women only. Authors concluded eleuthero “reduces cardiovascular responses to stress.”(21)
• Adaptogen combo study: In fatigued adults, ADAPT-232 (Rhodiola + Schisandra + Eleuthero) improved attention, speed, and accuracy within 2 hours vs. placebo—supporting short-term anti-fatigue/anti-stress effects of the combination.(22)

Eleuthero has credible historical use and a signal for reducing physiological stress reactivity, but overall human evidence for stress symptoms is mixed and often limited by small samples or combination formulas.

Reishi (Ganoderma lucidum) for Stress

Reishi -- also called Lingzhi, the “mushroom of immortality” -- has been used in East Asian medicine for 2,000 years to nourish vitality, calm the spirit (shen), and support sleep and resilience during illness or heavy demands. Historical texts describe tranquilizing qualities; modern work continues to explore sleep–stress links (including gut–brain pathways). Human stress-specific trials are fewer than for ashwagandha/rhodiola; evidence trends positive for fatigue, sleep, and well-being, with some neutral findings.

Key Anti-Stress Benefits

• Eases fatigue and promotes feelings of well-being
• Provides natural sleep support (indirect stress pathway)

Stress-Related Research Summaries

• 132 adults randomized to reishi polysaccharide extract (Ganopoly®, 1,800 mg three times daily) or placebo. The Reishi extract produced greater reductions in fatigue and a greater increase in feelings of well-being vs placebo.(23)
• A narrative review of randomized trials reports improved sleep quality with reishi preparations in insomnia. Researchers linked this benefits to reishi's ability modulate the gut microbiome.(24)

Check out our full article on adaptogenic mushrooms

Natural Stress Management Techniques to Consider

If you really want to get stress under control, adaptogens work best as part of an overall stress management program. Some effective, science-backed techniques to consider:

• Regular aerobic movement: brisk walking, cycling, or swimming to lower tension and boost mood.
• Strength training: 2–3 short sessions weekly to reduce anxiety and improve resilience.
• Mindfulness meditation: brief daily practice to reduce stress reactivity and rumination.
• Slow diaphragmatic breathing: 4–6 breaths/min (or “physiological sighs”) to calm the nervous system.
• Yoga, tai chi, or qigong: gentle mind–body exercise for relaxation and flexibility.
• Progressive muscle relaxation / body scan: systematic tensing–releasing to relieve somatic tension.
• HRV biofeedback: paced breathing with feedback to improve autonomic balance.
• Sleep hygiene: consistent schedule, dark/cool room, and screen wind-down to restore stress capacity.
• Morning light & nature exposure: daylight and green/blue spaces to steady circadian rhythm and mood.
• Social connection: supportive conversations, hugs, and shared activities to buffer stress.
• Cognitive skills: reframing, problem-solving, and “worry scheduling” to cut rumination.
• Time management & single-tasking: Pomodoro/microbreaks to reduce overload and improve focus.
• Music or singing: calming playlists or vocalization to promote relaxation.
• Journaling: gratitude or expressive writing to process emotions and enhance perspective.
• Nutrition basics: regular protein-fiber meals, hydration, and moderating caffeine/alcohol for steadier energy.
• Massage/self-massage & acupressure: simple techniques to ease muscle stress.

Best Nootropic Stack With Adaptogens

Mind Lab Pro®

Adaptogens may be consumed as foods, but typically it's much easier start taking adaptogens as supplements. Adaptogen supplements can be singe-ingredient or stacks. If you're looking to try out adaptogens to manage stress, Mind Lab Pro® (MLP®) is your best bet.

MLP® is a "Universal Nootropic" designed to boost the whole brain. MLP also includes two of the most evidence-backed adaptogens for stress that we've discussed in this article -- Rhodiola rosea and Bacopa monnieri -- combined with nine additional nootropics, including many that further help with stress resistance. The full formula:

Mind Lab Pro® (MLP) Ingredients: Citicoline (CDP Choline) dosage 250mg per serving, Phosphatidylserine (PS) 100mg (from sunflower lecithin), Bacopa monnieri 150mg (standardized extract, 24% bacosides), Organic Lion's Mane Mushroom 500mg (fruit and mycelium), Maritime Pine Bark Extract 75mg (95% proanthocyanidins), N-Acetyl L-Tyrosine 175mg, L-Theanine 100mg per serving, Rhodiola rosea 50mg (3% rosavins and 1% salidrosides), NutriGenesis® Vitamin B6 (2.5 mg), Vitamin B9 (100 mcg), Vitamin B12 (7.5 mcg)

Mind Lab Pro is backed by three published human clinical trials:

1. MLP® for 30 days was linked to improved performance in information processing speed.(25)
2. MLP® for 30 days was shown to boost many kinds of memory, especially immediate memory and delayed recall memory.(26)
3. MLP® for 60 days was shown to help different parts of the brain to work together more efficiently.(27)

Learn more about the Mind Lab Pro® research studies

If you're seeking stress relief, improved concentration, natural stim-free energy, and a big cognitive boost, MLP® is a good supplement choice. This premium-quality stack really works (according to science).

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Stress Adaptogen Summary

Plant adaptogens are not quick fixes, but they can meaningfully reshape how we respond to pressure by nudging core stress systems toward balance -- especially the HPA axis, neurotransmitters, the immune system, and cellular energy levels.

Across the research and traditions reviewed, a practical picture emerges: used consistently and thoughtfully, certain adaptogens can lower perceived stressful situations and fatigue, steady mood and focus, improve sleep quality, and support recovery in healthy people -- helping you perform and feel better when life gets demanding.

Use adaptogenic herbs as tools in your daily routine -- not substitutes -- for the fundamentals. When aligned with healthy routines, they can turn down the volume on long term stress and help restore calm, steady capacity for the long game.