Do adaptogens really work? What the science says
April 8, 2026, 12:00 a.m. ET
From mushroom coffees and herbal tinctures to capsules promising calmer moods and sharper focus, adaptogens have moved from niche wellness circles into mainstream conversations.
Widely promoted on social media as natural stress fighters, these plant- and fungi-derived compounds are said to help the body “adapt” to physical, emotional and environmental strain.
But behind all the buzz, the science is more nuanced and still evolving. While early research suggests potential benefits, much of the evidence remains limited — and not all adaptogen products are created equal.
Here’s what adaptogens are, how they may improve your health and why they aren’t for everyone.
What are adaptogens?
Adaptogens are a category of bioactive substances – “typically derived from certain plants, roots and fungi – that may help the body adapt to physical, emotional and environmental stressors,” says Uma Naidoo, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital and the author of “Calm Your Mind With Food.”
To be considered an adaptogen, “a substance must be generally nontoxic at typical doses, aid the body in managing stress and help maintain or restore balance to certain bodily functions,” says Kristen Smith, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics.
Commonly discussed adaptogens include ashwagandha, Rhodiola rosea, holy basil (Tulsi), ginseng, lion’s mane and medicinal mushrooms like reishi and cordyceps.
These substances have long histories of use in Traditional Chinese Medicine, says Naidoo, but are today rarely consumed in their raw form. Instead, they are typically now found in supplements, tinctures, teas, powders and functional foods – often combined with other ingredients like caffeine, vitamins or additional herbs.
Are adaptogens good for you?
Adaptogens are most commonly associated with stress reduction “by supporting the hypothalamic-pituitary-adrenal (HPA) axis,” says Naidoo, which is a system within the brain that helps regulate cortisol and the body’s response to stress.
Beyond stress, adaptogens are sometimes linked to improved cognitive function, immune support and physical endurance by influencing neurotransmitter activity, reducing inflammation and modulating immune system responses. Ginseng has been studied for its potential to enhance energy and immune activity by influencing nitric oxide production and supporting immune cell function, while cordyceps has been explored for its effect on exercise performance and oxygen utilization by improving ATP production and cellular energy efficiency.
Smith notes that some research has also linked certain adaptogens “to relief of arthritis symptoms,” primarily due to their anti-inflammatory and antioxidant effects.
From a brain-health perspective, “some adaptogens may indirectly support mood and cognition by improving sleep quality and reducing stress-related inflammation,” adds Naidoo.
Despite these promising signals, large-scale, long-term human studies remain limited. “We still need stronger evidence regarding the safety and overall effectiveness of adaptogens,” says Smith. Indeed, many of the studies are small, short-term, or conducted in animals – making it difficult to draw firm conclusions about real-world benefits.Did you read? Arthritis is common, especially among seniors. Here’s what causes it.
Who should be cautions with adaptogens?
Despite their “natural” reputation, adaptogens are not risk-free. One key concern, Smith notes, is that dietary supplements, including those containing adaptogens, are not regulated by the U.S. Food and Drug Administration in the same way as other products. This means quality, dosage accuracy and purity can vary widely between brands. For this reason, “consulting a medical professional before beginning any adaptogen regimen is recommended,” she says.
Certain individuals should also exercise extra caution. “You should be careful if you are pregnant or breastfeeding, have autoimmune or thyroid conditions or take medications such as antidepressants, blood pressure medications or thyroid hormones,” says Naidoo.
This is primarily because some adaptogens can interact with medications, influence hormone levels or stimulate the immune system in ways that may worsen underlying conditions or alter how some drugs are metabolized.
Most adaptogens are considered safe in modest amounts and may be useful, “but I always encourage patients to view adaptogens as supportive tools – not quick fixes,” says Naidoo. “And I stress remembering to prioritize foundational habits like nutrition, sleep, movement and stress management first.”