When it comes to losing weight, most people think of diet, exercise, and calorie tracking. But there’s another piece of the puzzle that often gets overlooked: stress. Elevated cortisol can trigger cravings, overeating, and stubborn belly fat.
Adaptogens are a class of herbs and fungi that help the body adapt to stress and restore balance. While they’re not magic fat burners, emerging research suggests they may support weight management by calming stress, improving energy metabolism, reducing cravings, hormonal balance and regulating blood sugar.
In this article, we’ll explore the adaptogens with the strongest science for weight loss—and how they might fit into a holistic, sustainable approach to healthier living.
Key Takeaways
- Adaptogens are a class of herbs traditionally used to help counter the negative effects of stress and keep the body's physiology in balance.
- Adaptogens for weight loss don’t directly burn fat but can support weight loss by lowering stress, balancing hormones, and improving metabolic health.
- Rhodiola rosea may enhance fat metabolism and exercise endurance, helping the body burn more calories efficiently.
- Ashwagandha can reduce serum cortisol levels, which may regulate stress levels and curb stress-related overeating and abdominal fat gain.
- Panax Ginseng supports body weight management through blood sugar regulation, appetite reduction, and gut microbiota balance.
- Eleuthero and Schisandra may improve stamina and fat metabolism, though human evidence is still limited.
- Best results come when combined with a balanced diet, regular exercise, and healthy lifestyle habits under the direction of a healthcare professional.
Disclaimer
This article is for educational purposes only and does not constitute medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before starting, stopping, or combining any supplements, herbs (including adaptogens). Herbs and supplements discussed in this guide are not approved by the Food and Drug Administration.
What Are Adaptogens and How Do They Relate to Weight Loss?
Adaptogens are a unique class of herbs and natural substances that help the body adapt to stress, restore balance, and support resilience.
Unlike stimulants, which push the body in one direction (up!), adaptogens are thought to normalize physiological functions, helping maintain stability and provide stress relief under both mental and physical pressure. Check out our Ultimate List of Adaptogens article
They influence key systems such as the hypothalamic-pituitary-adrenal glands (HPA) axis, the nervous system, and energy metabolism, allowing the body to perform more efficiently during times of stress or fatigue.
Historically, adaptogens have been used for thousands of years in traditional healing systems across the globe.
- In Traditional Chinese Medicine (TCM), herbs like Panax ginseng were prized for enhancing vitality and longevity.
- In Ayurvedic medicine, Ashwagandha was classified as a Rasayana -- an herb that restores strength, vigor, and youthfulness.
- In Russian and Scandinavian traditions, Rhodiola and Eleuthero were used to fight fatigue, boost endurance, and help people survive harsh climates.
- Schisandra, known as the “five-flavor berry,” was valued in both TCM and Russian herbalism for its ability to improve stamina, concentration, and resilience under stress.
While these herbs were not historically used specifically for losing body weight, their role in boosting stamina, regulating stress, and enhancing resilience laid the groundwork for modern research into their weight loss potential. Today, scientists are exploring how adaptogens may help with weight management through several pathways:
- Reducing stress and cortisol: High cortisol levels are linked to increased abdominal fat storage and overeating related to psychological stress. Adaptogens may help regulate cortisol and improve stress resilience.
- Supporting energy and endurance: By fighting fatigue and improving exercise performance, adaptogens may make it easier to stay active and burn calories. Discover top stim-free energy supplements
- Balancing blood sugar: Some adaptogens influence glucose metabolism and insulin sensitivity, which helps control food cravings and reduces fat storage.
- Enhancing recovery and resilience: By improving sleep, mood, stress reduction and overall energy balance, adaptogens support the lifestyle needed for weight loss.
Adaptogens are not magic fat burners. But by addressing the underlying stress, fatigue, and metabolic imbalances that often block weight-loss efforts, they can act as powerful helpers for sustainable weight management.
Rhodiola Rosea
Rhodiola rosea, also known as “golden root,” is a hardy perennial plant that thrives in cold, high-altitude environments such as Siberia, Scandinavia, and Tibet.
For centuries, it has been used in traditional Russian, Scandinavian, and Chinese herbalism to fight fatigue, improve endurance, and build resilience against harsh climates and stressful conditions. Vikings reportedly used Rhodiola to enhance strength and stamina, while Soviet-era athletes and cosmonauts took it to sharpen focus and accelerate recovery under extreme pressure.
Rhodiola is rich in unique bioactive compounds -- primarily rosavins and salidrosides -- that are believed to drive its adaptogenic benefits. These compounds help regulate the body’s stress response via the hypothalamic-pituitary-adrenal glands (HPA) axis, balance neurotransmitters such as serotonin and dopamine, and boost cellular energy production through enhanced mitochondrial efficiency. This translates to greater mental clarity, physical endurance, and resistance to fatigue -- all of which may help with body weight management.
How Rhodiola Supports Weight Loss
While not a direct “fat burner,” Rhodiola may support weight management through several mechanisms:
- Stress and Cortisol Regulation: By modulating the stress response, Rhodiola can help lower cortisol levels. Since high cortisol is linked to abdominal fat storage and stress-driven overeating, this effect may reduce weight gain related to chronic stress.
- Enhanced Energy and Endurance: Rhodiola has been shown to promote mitochondrial function for cell energy. This may explain its capacity to improve exercise performance, reduce fatigue, and increase stamina, including during stressful situations. Rhodiola may support more effective workouts, higher calorie expenditure, and better adherence to physical activity programs.
- Fat Metabolism: Preliminary evidence suggests Rhodiola may influence enzymes like hormone-sensitive lipase and pathways like AMPK, both of which promote fat breakdown and energy utilization.
- Appetite and Craving Control: By balancing neurotransmitters, Rhodiola may help stabilize mood and reduce stress-related cravings that sabotage weight-loss efforts.
Research Insights
Modern studies provide support for Rhodiola’s potential role in weight management, mainly through performance and stress pathways:
- A clinical trial found that Rhodiola supplementation was associated with reductions in plasma free fatty acids and lactate, suggesting more fat burning and less muscle damage in athletes.(1)
- Across 10 human studies, Rhodiola supplementation most consistently reduced exercise-induced muscle damage, improved recovery, and lowered perceived exertion.(2)
- A meta-analysis concluded that Rhodiola may improve both mental and physical performance in healthy subjects, reinforcing its role as an energizing adaptogen that can indirectly aid weight management.(3)
Rhodiola rosea may not directly melt fat, but by reducing stress, improving exercise performance, and supporting fat metabolism, it can be a valuable adaptogen for those seeking sustainable weight loss results -- especially when paired with diet and exercise.
Discover Rhodiola rosea nootropic benefits
Ashwagandha
Ashwagandha (Withania somnifera), also known as Indian Ginseng, is a cornerstone of Ayurveda traditionally used as a Rasayana to restore vitality, calm the nervous system, and improve resilience under stress. Modern formulas typically use standardized root extracts for consistency.
How Ashwagandha May Help Weight Loss
- Stress & cortisol balance: Via stress reducing pathways, ashwagandha may reduce stress-eating and help limit cortisol-linked abdominal fat gain.
- Sleep quality: Calmer evening arousal and better sleep can improve appetite regulation, cravings control, and next-day energy for activity.
- Mood & adherence: Smoother mood and reduced perceived stress can make it easier to stick with training plans and promote reduced food cravings.
- Body composition support: When paired with resistance training, ashwagandha has been associated with increases in strength and favorable shifts in body fat percentage.
- Energy & recovery: Adaptogenic effects for overall well being may reduce fatigue and improve recovery, enabling more consistent exercise.
Get the full scoop on the best adaptogens for stress
Research Insight
- In stressed adults, standardized ashwagandha has been linked to lower perceived stress and cortisol -- factors tied to central fat storage and emotional eating.(4)
- Trials in active individuals report greater strength gains and reductions in body fat percentage when ashwagandha is combined with structured resistance training.(5)
- Sleep and anxiety scores often improve, indirectly supporting weight-management behaviors (meal planning, activity, recovery).(6)
How to Use (Practical Tips)
- Form & dose: Standardized root extract; common totals range ~300–600 mg/day (follow product directions).
- Timing: Once or twice daily; many prefer evening dosing if sleep support is a goal.
- Stack smart: Pair with protein-forward meals, fiber, resistance training 2–4×/week, and consistent sleep for best results.
- Consistency: Expect subtle, cumulative effects over several weeks.
Panax Ginseng
Panax ginseng, often called “Asian ginseng” or the “king of herbs,” is one of the most revered adaptogens in Traditional Chinese Medicine (TCM). For over 2,000 years it has been prized as a tonic for vitality, stamina, and longevity.
In TCM, it is said to restore qi (life energy), strengthen resilience during illness or exhaustion, and promote balance in the body. Beyond China, ginseng has a long history of use in Korea, Japan, Russia, and even among Native Americans, making it a truly global adaptogen with deep cultural roots.
The root of Panax ginseng contains a unique group of bioactive compounds called ginsenosides. These compounds are responsible for many of its adaptogenic effects, including regulating hormones, enhancing energy metabolism and modulating the immune system. Check out ultramodern immune support supplements
Korean red ginseng, a steamed and dried preparation, is considered especially potent, with concentrated levels of ginsenosides that provide stronger stimulating and performance-enhancing effects.
How Ginseng May Support Weight Loss
Although not a stimulant-based fat burner, Panax ginseng may support weight management indirectly through several pathways:
- Blood Sugar Regulation: Ginsenosides influence glucose metabolism, improving insulin sensitivity and helping stabilize blood sugar. This may reduce cravings and prevent fat storage related to blood sugar spikes.
- Energy and Fatigue Reduction: Ginseng helps combat fatigue and increases energy availability, which may encourage higher levels of physical activity and exercise adherence.
- Gut Microbiota Modulation: Emerging evidence suggests ginseng compounds may influence the gut microbiome in ways that promote healthier metabolism and weight control. Check out prebiotic fiber that boosts the microbiome
- Stress and Cortisol Balance: Like other adaptogens, ginseng helps the body adapt to stress, which may reduce stress-related overeating and weight gain.
Research Insights
Several studies have explored ginseng’s role in fatigue, energy metabolism, and metabolic health, all of which tie into weight management:
- One systematic review and meta-analysis of 12 randomized controlled trials (630 participants) found that ginseng supplementation significantly reduced fatigue, though improvements in physical performance were less conclusive.(7)
- Other research reported that Panax ginseng (as standardized form called G115) improved cognitive function and reduced mental fatigue, particularly under sustained stress, which may help individuals maintain focus and willpower during weight-loss efforts.(8)
- In a small 12-week study of people with prediabetes or newly diagnosed type 2 diabetes, taking 5 g/day of Korean red ginseng helped blunt the spike in blood sugar after a glucose drink. Insulin levels also went down. Both insulin and blood sugar are closely tied to weight management.(9)
Panax ginseng may not directly accelerate fat loss, but by stabilizing blood sugar, reducing fatigue, supporting metabolic balance, and improving exercise adherence, it can be a helpful adaptogen for weight management.
Eleuthero (Siberian Ginseng)
Eleuthero (Eleutherococcus senticosus), often called “Siberian ginseng,” has been used in Russian and Chinese herbal medicine for centuries to boost stamina, resilience, and recovery from fatigue. Eleuthero was heavily researched in the Soviet Union during the mid-20th century as part of their adaptogen program for athletes, soldiers, and cosmonauts to enhance endurance under stress.
Siberian ginseng not a true ginseng because it lacks active compounds called ginsenosides. Instead, eleuthero contains active compounds called eleutherosides, which are thought to modulate the stress response, support immune health, and improve oxygen utilization. These properties position Eleuthero as a performance adaptogen that can indirectly support weight management.
How Eleuthero May Support Weight Loss
- Exercise performance: Increases endurance and oxygen uptake, allowing for longer or more intense workouts that burn more calories. Discover ultramodern pre-workout supplements
- Stress resilience: Helps regulate cortisol and stress response, potentially reducing stress-related eating and weight gain.
- Energy & recovery: May combat fatigue, encouraging higher daily activity levels and consistency in training programs.
Research Insights
- A clinical trial in healthy adults found Eleuthero improved endurance performance, with participants demonstrated greater capacity for physical work before exhaustion.(10)
- Systematic reviews suggest Eleuthero reduces fatigue and improves work capacity, though results are mixed and more research is needed.(11)
Eleuthero is best seen as a stamina and resilience enhancer. By supporting energy, reducing fatigue, and improving workout capacity, it may indirectly aid weight loss efforts.
Schisandra (Schisandra chinensis)
Schisandra chinensis, known as the “five-flavor berry,” has a long history in Traditional Chinese Medicine, where it is considered a tonic for longevity, liver health, and stress resilience. In Russia, Schisandra was used by hunters to reduce fatigue and hunger on long expeditions. Its unique lignans (schisandrins and gomisins) are believed to enhance liver detoxification, boost mitochondrial energy, and protect against oxidative stress.
How Schisandra May Support Weight Loss
- Liver & fat metabolism: Helps support liver health, which plays a central role in fat breakdown and energy metabolism.
- Endurance & fatigue reduction: Traditionally used to increase stamina and reduce fatigue, enabling higher physical activity levels.
- Stress resilience: Like other adaptogens, may lower the negative effects of stress that can contribute to overeating and fat accumulation.
Research Insights
- Animal studies suggest Schisandra lignans enhance fat metabolism and reduce lipid accumulation, potentially supporting healthy weight.(12)
- Human research is still limited, but Schisandra is consistently noted in reviews as an adaptogen with promising effects on endurance, stress regulation, and metabolic health.(13)
Schisandra’s strongest evidence lies in its effects on liver function, stress balance, and endurance. While human trials on weight loss are sparse, its role in supporting metabolism and reducing fatigue suggests it can be a helpful complement to a weight-loss program.
Best Nootropic Stack With Adaptogens for Weight Loss
Mind Lab Pro®
Mind Lab Pro is a comprehensive “universal nootropic” formulated to support multiple cognitive domains at once -- not just a quick stimulant hit. Its support includes nootropics for focus, mood, motivation, stress resistance and more. For its wide-ranging impact, MLP is the best nootropic for weight loss on the market.
If you want to incorporate adaptogens into your weight management program, you should know that MLP also includes two adaptogens for weight loss: Rhodiola rosea and Bacopa monnieri. 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 human clinical trials:
- MLP® supplementation for 30 days improved performance in information processing speed.(14)
- MLP® for 30 days enhanced memory, especially immediate memory and delayed recall memory.(15)
- MLP® for 60 days helped parts of the brain work together more efficiently.(16)
Learn more about the Mind Lab Pro® research studies
If you're seeking adaptogens and nootropics to help you on your weight loss journey, MLP® is the supplement you need. It is clean, high quality, and it really works (according to science).
Summary
Adaptogens from traditional medicine systems like Rhodiola, Ashwagandha, Panax Ginseng, Eleuthero, and Schisandra may not directly “burn fat.” However, adaptogens have gained significant attention for weight management because they may work for weight loss in a smarter, more sustainable way -- by improving the body’s resilience to stress, boosting energy and exercise performance, and helping regulate hormones, blood sugar, and metabolism. These indirect effects make it easier to stay consistent with diet and training, while also reducing common barriers such as fatigue, cravings, and stress-related overeating.
Among the group, Ashwagandha root stands out for reducing cortisol and stress-driven weight gain, Rhodiola for enhancing endurance and fat metabolism, and Ginseng for balancing blood sugar and supporting metabolic health. Eleuthero and Schisandra offer promising endurance, liver-support and overall health benefits, though human research is still emerging.
Adaptogens are not quick-fix fat burners -- but as part of a balanced lifestyle with healthy nutrition, regular exercise, and stress management, they can help create the conditions that make lasting weight loss possible. In this way, adaptogens serve less as a shortcut and more as an ally for building long-term vitality, balance, and resilience.
References
- Parisi, A., Tranchita, E., Duranti, G., Ciminelli, E., Quaranta, F., Ceci, R., Cerulli, C., Borrione, P., & Sabatini, S. (2010). Effects of chronic Rhodiola rosea supplementation on sport performance and antioxidant capacity in trained male: preliminary results. The Journal of Sports Medicine and Physical Fitness, 50(1), 57–63. Link
- Lu, Y., Deng, B., Xu, L., Liu, H., Song, Y., & Lin, F. (2022). Effects of Rhodiola rosea supplementation on exercise and sport: A systematic review. Frontiers in Nutrition, 9, 856287. Link
- Ishaque, S., Shamseer, L., Bukutu, C., & Vohra, S. (2012). Rhodiola rosea for physical and mental fatigue: A systematic review. BMC Complementary and Alternative Medicine, 12, 70. Link
- Choudhary, D., Bhattacharyya, S., & Joshi, K. (2017). Body weight management in adults under chronic stress through treatment with Ashwagandha root extract: A double-blind, randomized, placebo-controlled trial. Journal of Evidence-Based Complementary & Alternative Medicine, 22(1), 96–106. Link.
- Wankhede, S., Langade, D., Joshi, K., Sinha, S. R., & Bhattacharyya, S. (2015). Examining the effect of Withania somnifera supplementation on muscle strength and recovery: A randomized controlled trial. Journal of the International Society of Sports Nutrition, 12, 43. Link.
- Langade, D., Kanchi, S., Salve, J., Debnath, K., & Ambegaokar, D. (2019). Efficacy and safety of Ashwagandha (Withania somnifera) root extract in insomnia and anxiety: A double-blind, randomized, placebo-controlled study. Cureus, 11(9), e5797. Link.
- Bach, H. V., Kim, J., Myung, S.-K., & Cho, Y. A. (2016). Efficacy of ginseng supplements on fatigue and physical performance: A meta-analysis. Journal of Korean Medical Science, 31(12), 1879–1886. Link
- Geng, J., Dong, J., Ni, H., Lee, M. S., Wu, T., Jiang, K., Wang, G., Zhou, A. L., & Malouf, R. (2010). Ginseng for cognition. Cochrane Database of Systematic Reviews, 2010(12), CD007769. Link
- Bang, H., Kwak, J. H., Ahn, H. Y., Shin, D. Y., & Lee, J. H. (2014). Korean red ginseng improves glucose control in subjects with impaired fasting glucose, impaired glucose tolerance, or newly diagnosed type 2 diabetes mellitus. Journal of Medicinal Food, 17(1), 128–134. Link
- Asano, K., Takahashi, T., Miyashita, M., Matsuzaka, A., Muramatsu, S., Kuboyama, M., Kugo, H., & Imai, J. (1986). Effect of Eleutherococcus senticosus extract on human physical working capacity. Planta Medica, 52(3), 175–177. Link
- Davydov, M., & Krikorian, A. D. (2000). Eleutherococcus senticosus (Rupr. & Maxim.) Maxim. (Araliaceae) as an adaptogen: A closer look. Journal of Ethnopharmacology, 72(3), 345–393. Link
- Panossian, A., & Wikman, G. (2008). Pharmacology of Schisandra chinensis Bail.: An overview of Russian research and uses in medicine. Journal of Ethnopharmacology, 118(2), 183–212. Link
- Panossian, A., & Wagner, H. (2005). Stimulating effect of adaptogens: An overview with particular reference to their efficacy following single dose administration. Phytotherapy Research, 19(10), 819–838. Link
- Utley A, Gonzalez Y, Imboden CA. The Efficacy of A Nootropic Supplement on Information Processing in Adults: A Double Blind, Placebo Controlled Study. Biomed J Sci & Tech Res 49(1)-2023. Link
- Abbott-Imboden C., Gonzalez Y., Utley A. (2023). Efficacy of the nootropic supplement Mind Lab Pro on memory in adults: Double blind, placebo-controlled study. Human Psychopharmacology: Clinical and Experimental, e2872. Link
- O’Reilly, D., Bolam, J., Delis, I., & Utley, A. (2025). Effect of a Plant-Based Nootropic Supplement on Perceptual Decision-Making and Brain Network Interdependencies: A Randomised, Double-Blinded, and Placebo-Controlled Study. Brain Sciences, 15(3), 226. Link
