Immune function is a top concern these days. Chronic stress, poor sleep, and environmental toxins can all take a serious toll on the immune system -- leaving the body more vulnerable to immune challenges.
Adaptogens, a unique class of herbs and mushrooms, offer a natural way to support immune resilience by helping the body adapt to stress and maintain balance.
Unlike direct immune-boosters, adaptogens work by modulating stress responses and restoring harmony to key systems that influence immunity.
In this article, we explore some of the most effective adaptogens for immune function and how they can help fortify your defenses from the inside out. Let's get to it!
Key Takeaways
- The immune system is deeply affected by stress, which can suppress immune defenses and make the body more vulnerable to immune challenges.
- Adaptogens are natural substances (herbs & mushrooms) that help the body adapt to stress and restore balance across key systems.
- Adaptogens support immune function by balancing stress hormones like cortisol, which can weaken the immune system if chronically elevated.
- These herbs don’t "boost" the immune system; instead, they modulate it -- helping normalize immune activity whether it’s underactive (during illness and stress) or overactive (too much inflammation).
- Adaptogens offer a holistic and time-tested approach to immune wellness, especially during times of stress, fatigue, or seasonal challenges.
Disclaimer
Immune system problems and any other health concerns should always be managed by your doctor. Immune challenges may be related to issues like chronic fatigue syndrome, viral infections, systemic lupus erythematosus, cold and flu season challenges and other concerns -- all of which must be addressed by a doctor first and foremost. Adaptogens and supplements should only be used under the guidance of your doctor. Although we reference traditional systems like Traditional Chinese Medicine (TCM) and herbal medicine, this article discusses dietary supplements only, not medical treatments. Supplements are not a substitute for medicine.
What are Adaptogens?
Adaptogens are a special category of traditional herbs, including mushrooms, that help the body to adapt to various stressors. Whether you're facing physical, environmental or emotional stress, adaptogens can help you manage it.
In simple terms, adaptogens have a normalizing effect on the body's functions.
So if one body system is overactive, adaptogens help to settle that system back into normal range. If a body system is underactive, adaptogens help to raise it back to normal range. It's all about balance with natural adaptogen herbs.
Adaptogens' normalizing activity can have far-reaching effects on overall wellness, especially when it comes to fighting the negative effects of stress. They can also help with:
- Raising energy levels
-
Easing perimenopause & menopause symptoms
- Sharpening cognitive function
- Boosting athletic performance
- Promoting a bright and balanced mood
And really that's just the tip of the iceberg. For a more in-depth look at adaptogens and all that they do, check out our list of adaptogens article. But for now, let's focus on the topic at hand: how adaptogens can help with immune system functions, specifically.
How Stress Skews Immune Function
Chronic stress is more than just emotional. It can seriously disrupt the healthy functioning many different body systems, including the immune system.
When you experience stress -- regardless of whether it's mental, physical, or environmental -- the hypothalamic-pituitary-adrenal (HPA) axis is activated. Adaptogens for immune system support may help keep that activation under control.
The HPA axis is the body's central stress response system. It links the brain and adrenal glands to regulate release of the "stress hormone" cortisol and help you maintain inner balance when your body and/or brain are under pressure from stressors.
Once it is activated, the HPA axis triggers a cascade of hormones, especially cortisol -- all of which help your body to deal with stress.
Short-term increases in cortisol can be helpful as you navigate pressure-filled situations and various stressors. But chronically high cortisol from too much stress can suppress key immune functions, including:
- Activity of natural killer cells (NK cells): These are white blood cells that respond quickly to threats like virus-infected cells;
- Production of lymphocytes: Lymphocytes are white blood cells that "remember" and fight harmful pathogens like viruses and bacteria that the body has encountered previously;
- Pro-inflammatory cytokine regulation: This refers to the body's signaling that initiates inflammation. Too much can lead to chronic inflammatory problems.
When stress knocks these immune functions off balance, it can leave the body more vulnerable to infections, slower to heal, and more prone to inflammatory and autoimmune issues.
In addition, chronic stress can trigger latent viruses to re-activate and emerge, as well as making it harder to fight off seasonal immune concerns and immune-related respiratory issues.
This is where immune support adaptogens come in.
Researchers have defined adaptogens as "herbal preparations that increased attention and endurance in fatigue, and reduced stress-induced impairments and disorders related to the neuro-endocrine and immune systems."(1)
By helping the body's stress response to stay normal and balanced, adaptogens help to buffer the effects of cortisol on the immune system -- helping the body respond more appropriately to both internal and external stressors.
But that's just one adaptogen bioactivity that may help our defenses. Adaptogens also help the immune system via:
Direct Immune system modulation: Some adaptogens have bioactive compounds (e.g., polysaccharides in Reishi or saponins in Astragalus) that stimulate or balance immune responses independently of the HPA axis.
Inflammation-regulating and Antioxidant Effects: Many adaptogens fight chronic, low-grade inflammation and oxidative stress (created by reactive oxygen species, also known as free radicals) -- both of which can exhaust the immune system. This contributes to more efficient immune surveillance and regulation.
Keeping cortisol in check is a foundational immune benefit of adaptogens, but it's the combined synergistic and non-specific effects of adaptogens -- anti-stress, immune-regulating, inflammation-soothing, and antioxidant cell protection -- that make them promising supplements for immune support.
The end result? Adaptogens may promote more robust and balanced immune function. In this context:
- Robust immune function refers to the immune system's ability to recognize and fight invaders;
- Balanced immune function refers to appropriate immune responses, such as a healthy inflammatory response verses an overactive response (chronic inflammation)
Adaptogens may bolster both innate and adaptive immunity.
Innate immunity (also called nonspecific immunity, natural immunity and first-line defense) is the body’s first, fast-acting line of defense against pathogens, while adaptive immunity (also called specific immunity, acquired immunity, and learned immune response) is a slower, highly specific response that develops over time and provides long-term protection.
Learn about more natural supplements that support adaptive & innate immunity.
Next up, let's take a look at individual adaptogens for immune support, touching on both their longstanding traditional uses for immunity in herbalism along with modern research investigating how they might work to help the immune system.
Best Adaptogens for Immune Support
Rhodiola Rosea
Rhodiola (Rhodiola rosea), known as the “golden root”, has been used for centuries in traditional Russian, Scandinavian, and Tibetan medicine to combat fatigue, improve endurance, and boost resilience in extreme climates. Traditionally taken to enhance physical and mental performance, it was also used to support immune strength and recovery during times of stress, illness, or cold exposure.
Rhodiola rosea has shown promising immune boosting effects, primarily attributed to its bioactive compounds such as rosavin and salidroside. These compounds help regulate the immune response by optimizing cytokine production and assisting with natural killer (NK) cell activity, especially under stress.
Research: In one clinical review, authors reported that Rhodiola rosea can stimulate both innate and adaptive immunity. Researchers suggested Rhodiola works partly by balancing cortisol via the HPA axis and directly influencing immune system communication and coordination, including increased production of immune cells and signaling compounds critical for healthy immune system functioning.(2)
Learn more about Rhodiola rosea as a nootropic
Ashwagandha
Ashwagandha (Withania somnifera), a cornerstone of Ayurvedic herbalism, has been used for over 3,000 years to promote vitality, strength, physical performance and longevity, especially in times of stress and recovery from health issues.
Ashwagandha is classified as a Rasayana, or rejuvenative herb, believed to restore depleted systems and bolster overall health.
Its many traditional uses include support for immune function. Ashwagandha is believed to affect immune function through its well-documented immunomodulatory effects, which include enhancing both innate and adaptive immune responses.
Research: One 2023 clinical review reports that Ashwagandha's bioactive compounds such as withanolides help regulate inflammatory pathways by influencing cytokine production and helping to activate and multiply some immune cells. Researchers also reported that Ashwagandha has been shown to increase levels of key immune markers; and that its adaptogenic activities may help to fight off stress-related immune system suppression.(3)
Holy Basil (Tulsi)
Tulsi (Ocimum sanctum), also called Holy Basil revered as the "Queen of Herbs" in Ayurveda, has been used in folk health practices for over 3,000 years to promote longevity, vitality, and spiritual clarity.
In terms of our natural defenses, tulsi has long been valued for its immune boosting properties.
Tulsi may hold potential to bolster immune responses, support respiratory health, and enhance overall immunity -- making it a staple herb for overall wellness and seasonal detox practices.
Holy basil has well-documented effects on the immune system that suggest it may support both innate and adaptive immunity. Its adaptogenic properties help to fight cortisol-induced immune depletion, potentially helping to maintain immune resilience during stress.
Research: In one double-blinded, randomized clinical trial, researchers reported that Tulsi extract significantly enhanced Th1-type immune responses in healthy subjects, suggesting increased production of immune signaling molecules. Researchers further suggested tulsi's beneficial bioactivities help regulate cytokine balance, lymphocyte proliferation, and healthy overall immune surveillance and response.(4)
Panax Ginseng
Panax ginseng (Asian Ginseng, not to be confused with American Ginseng, which is a different herb), often referred to as the “king of herbs,” has been used for thousands of years in Traditional Chinese Medicine (TCM) to promote vitality, longevity, and resilience to stress. Historically, it was prized for strengthening “Qi” (life energy), enhancing endurance, and restoring balance during times of illness or physical depletion.
Ginseng’s traditional immune-supportive role is reflected in its use for recovery from seasonal immune challenges, fatigue, and to strengthen overall immune resistance.
Modern research supports these traditional uses for ginseng extracts, identifying ginsenosides -- the herb's key active compounds -- as its primary immuno-modulators.
Studies suggest that Panax ginseng may enhance both innate and adaptive immune responses by stimulating natural killer (NK) cells, macrophages, and T lymphocytes, while also promoting production of cytokines that help with healthy immune system signaling.
Research: According to one research study, ginseng’s ability to modulate immune function is linked to its influence on multiple immune signaling pathways -- helping to activate the immune system without overstimulation. Researchers reported its adaptogenic qualities also help reduce cortisol-related immune suppression, making it potentially useful in times of chronic stress or immune challenges.(5)
Eleuthero (Siberian Ginseng)
Eleuthero (Eleutherococcus senticosus), also known as Siberian ginseng, has been used for centuries in Russian and Chinese herbalism to enhance stamina, vitality, and overall resistance to health issues. Traditionally used for increasing endurance in harsh climates, Eleuthero was also used to bolster the immune system, especially during times of chronic stress or physical recovery.
One of the best immune support adaptogens, Siberian ginseng shows immune-modulating properties that may enhance both innate and adaptive immunity.
Researchers have suggested that Eleuthero stimulates immune function by activating macrophages, enhancing immune cell activity, and promoting the production of cytokines.
Research: In one study, researchers reported that Eleuthero extracts increased leukocyte responsiveness, suggesting it may have potential with health concerns associated with misfiring immune responses or chronic stress. Researchers attributed this benefit in part to Eleuthero's polysaccharides and phenolic compounds, which affect immune signaling and support the body's resistance to immune challenges.(6)
Schisandra
Schisandra (Schisandra chinensis), known as Wu Wei Zi in Traditional Chinese Medicine (TCM), has a long history as a restorative herb used to preserve youth, strengthen the lungs and kidneys, and enhance endurance and vitality. Traditionally, it was used to protect and defend health, boost resilience to stress, and support immune function by stabilizing the body's core energy and fighting off depletion.
Schisandra may enhance immune function through its rich profile of lignans and polysaccharides: natural compounds that modulate immune responses.
Its versatile immune-supportive actions may help with regulating inflammation, boosting immune system resilience, and maintaining immune balance under stress.
Research: According to a 2023 clinical review, Schisandra may support immune responses by stimulating the production of cytokines, enhancing activity of immune cells like macrophages and lymphocytes, and supporting the function of the immune system's T cells.(7)
Reishi Mushroom
Reishi (Ganoderma lucidum), known as Lingzhi in Traditional Chinese Medicine, has been revered for over 2,000 years as a tonic for longevity, vitality, and spiritual strength.
Traditionally used to strengthen “Qi” (life force) and restore balance, Reishi was often used to help with fatigue, respiratory conditions, and to enhance the body's natural defenses.
Research: Research has shown that Reishi mushroom (Ganoderma lucidum) supports immune health through the activation of natural killer (NK) cells and by supporting cytokine production.(8) In one study, researchers reported that polysaccharides from Reishi significantly enhance both lymphocyte proliferation and cytokine production -- apparently demonstrating a dual role in innate and adaptive immunity.(9)
Learn more about innate vs adaptive immunity
Astragalus
Astragalus (Astragalus membranaceus), known as Huang Qi in Traditional Chinese herbalism, has been used for over 2,000 years to strengthen “Wei Qi”, the body’s defensive energy that protects against illness.
Historically, it was employed to boost immunity, promote recovery from fatigue or chronic illness, and support lung and spleen function, making it a cornerstone herb for maintaining resilience and overall vitality.
Astragalus appears to help immune function by enhancing antibody production and macrophage activity.
Astragalus membranaceus is a well-established immune-supportive herb known for its immune system-modulating and inflammation-soothing properties, which are attributed to its active polysaccharides (APS), flavonoids, and saponins.
In the context of immune support, these compounds work by activating macrophage immune cells, enhancing T-cell and B-cell responses, and stimulating cytokines that are key for robust immune signaling.
Research: In a 2020 clinical review, researchers reported that Astragalus polysaccharides enhance immune responses across immune organs, cells, and molecules, thereby strengthening both the innate and adaptive immune systems. The review also noted that astragalus supplies antioxidant activity that fights oxidative stress, further supporting healthy immune function.(10)
Cordyceps
Cordyceps is a fungus adaptogen that grows naturally in caterpillar carcasses. In traditional Chinese and Tibetan herbalism, it was prized as a tonic for restoring energy, vitality, and lung health, often used as a "luxury herb" for emperors and the elite.
Cordyceps had many uses in folk herbalism; in the context of immune function, it was administered to raise vitality, help with respiratory issues, and restore strength after illness -- which may suggest an early understanding of its immune-strengthening potential.
Today, cordyceps is more widely recognized for its immune-enhancing effects, largely due to modern science identifying active compounds like polysaccharides, cordycepin, and nucleoside derivatives. These compounds stimulate immune cells and cytokines helping the body better respond to immune challenges.
Lion's Mane Mushroom
Lion’s Mane mushroom (Hericium erinaceus) has a long history in Traditional Chinese and Japanese herbalism as a tonic for the stomach, spleen, and overall vitality.
Though it's not always categorized as an adaptogen, it is a well-established nootropic mushroom that has gained recognition for its ability to support immune function through its polysaccharide and beta-glucan content.
Lion’s Mane supports immune function primarily through its polysaccharide and beta-glucan content, which stimulate the activity of macrophages, natural killer (NK) cells, and lymphocytes. All of these compounds help activate the innate immune response and regulate cytokine production, enhancing the body’s defense against pathogens.
Plus Lion’s Mane is known to promote gut health, which plays a foundational role in healthy immune function (a large portion of immune cells live in the gut).
Learn More about Lion's Mane Mushroom
Summary: Best Adaptogens for Immune System
Immune health has always been a critical player in overall wellness. Especially in recent years, immunity is more valued than ever. Chronic stress, environmental toxins, physical fatigue and other aspects of our modern lifestyles seem to place constant pressure on our health.
Supporting immune function naturally -- including with herbal supplements -- is a popular strategy to help. Adaptogens offer a time-tested, research-backed strategy for doing just that—not by overstimulating the immune system, but by helping it find balance.
Through their ability to regulate stress responses, modulate immune activity, and reduce inflammation, adaptogens provide a holistic, gentle, and sustainable path toward the entire body's ability to active and execute healthy immune function.
As we’ve explored, herbs like Ashwagandha, Rhodiola, Tulsi, Astragalus, Reishi, Schisandra, Cordyceps, Eleuthero, and even Lion’s Mane each offer distinct immune-supportive properties, informed by centuries of traditional use and supported by growing scientific evidence. If you want to buy adaptogens for immune support, this article presents a good starting point on what to look for.
While definitely not a cure or replacement for medical care, adaptogens can be a valuable complement to a well-rounded wellness plan -- especially when used under the guidance of a qualified healthcare provider.
Ultimately, adaptogens remind us that true immune health begins with balance -- not just in the immune system itself, but across the interconnected systems of body and mind.
References
- Panossian A, Wikman G. Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress-Protective Activity. Pharmaceuticals (Basel). 2010 Jan 19;3(1):188-224. Link
- Li, Y., Pham, V., Bui, M., Song, L., Wu, C., & Walia, A. (2017). Rhodiola rosea L.: an herb with anti-stress, anti-aging, and immunostimulating properties for cancer chemoprevention. Integrative Cancer Therapies, 16(2), 212–223. Link
- Alanazi, H. H., & Elfaki, E. (2023). The immunomodulatory role of Withania somnifera (L.) Dunal in inflammatory diseases. Frontiers in Pharmacology, 14, 1084757. Link
- Mondal, S., Varma, S., Bamola, V. D., & Naik, S. N. (2011). Double-blinded randomized controlled trial for immunomodulatory effects of Tulsi (Ocimum sanctum Linn.) leaf extract on healthy volunteers. Journal of Ethnopharmacology. Link
- Kang, S., & Min, H. (2012). Ginseng, the 'immunity boost': the effects of Panax ginseng on the immune system. Journal of Ginseng Research, 36(4), 354–368. Link
- Graczyk, F., Orzechowska, B., & Franz, D. (2021). The intractum from the Eleutherococcus senticosus fruits affects the innate immunity in human leukocytes: From the ethnomedicinal use to contemporary evidence-based support. Journal of Ethnopharmacology. Link
- Jia, M., Zhou, L., Lou, Y., Yang, X., Zhao, H., & Ouyang, X. (2023). An analysis of the nutritional effects of Schisandra chinensis components based on mass spectrometry technology. Frontiers in Nutrition, 10, 1227027. Link
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Chang, C. J., Chen, Y. Y. M., Lu, C. C., & Lin, C. S. (2014). Ganoderma lucidum stimulates NK cell cytotoxicity by inducing NKG2D/NCR activation and secretion of perforin and granulysin. Integrative Cancer Therapies, 13(3), 229–237. Link
- Zhu, X., & Lin, Z. (2005). Effects of Ganoderma lucidum polysaccharides on proliferation and cytotoxicity of cytokine‐induced killer cells. Acta Pharmacologica Sinica, 26(8), 1013–1020. Link
- Zheng, Y., Ren, W., Zhang, L., Zhang, Y., & Liu, D. (2020). A review of the pharmacological action of Astragalus polysaccharide. Frontiers in Pharmacology, 11, 349. Link
