In the ever-evolving world of health and wellness, one term that keeps popping up is adaptogens. You’ve likely seen them listed on the labels of teas, supplements, and even functional foods. But what exactly are adaptogens, and do they live up to the hype?

Flavor & Fettle’s dietitian nutritionist, Karen Zinka, is here to help. With her expertise and practical perspective, she’ll explore the claims, explain the science, and offer tips on how (or if) to incorporate this trend into your lifestyle. Read her thoughts on the trend below. 

What Are Adaptogens?

Adaptogens are a group of herbs, roots, and mushrooms that are believed to help the body adapt to stress and restore balance. The concept originates from traditional medicine systems like Ayurveda and Traditional Chinese Medicine (TCM), where these botanicals have been used for centuries to promote resilience and vitality.

Unlike caffeine or other stimulants that provide an immediate energy boost, adaptogens work by modulating the body’s stress response over time, helping it cope with both physical and mental stressors.

To be classified as an adaptogen, a substance must:

• Help the body resist stress in a nonspecific way
• Have a normalizing effect on bodily functions
• Be non-toxic at normal doses

Popular Adaptogens and Their Benefits

• Ashwagandha (Withania somnifera) → Research suggests that ashwagandha can lower stress, feelings of uneasiness, and even support sleep quality. Some studies also show it may help with physical performance and muscle recovery.
• Rhodiola Rosea → Some studies suggest that Rhodiola may help reduce emotional-related burnout and enhance cognitive function, particularly in high-pressure situations. 
• Holy Basil (Tulsi) → Research supports Holy Basil’s role in supporting happiness and lowering tension while also providing antioxidant benefits.
• Reishi Mushroom → Reishi has been studied for its potential role in immune modulation and anti-inflammatory effects, though more human research is needed.
• Cordyceps → Some studies suggest Cordyceps may improve oxygen utilization and exercise performance, making it popular among athletes.

How Adaptogens Work in the Body

Adaptogens interact with the hypothalamic-pituitary-adrenal (HPA) axis, which is responsible for regulating the body’s stress response. They help the body stay in a balanced state, rather than overreacting to stressors.

For example, when faced with a stressful situation, cortisol levels naturally rise. Chronic stress can keep cortisol levels high, leading to fatigue, weight gain, and immune dysfunction. Adaptogens may help regulate cortisol, allowing the body to respond to stress in a healthier way.

Should You Try Adaptogens?

While the research on adaptogens is promising, they are not a magic bullet. Here are some things to consider before incorporating them into your routine:

• They work best when combined with a healthy lifestyle – Adaptogens can support stress management, but they won’t replace good sleep, nutrition, and exercise.
• Effects may vary from person to person – Some people notice benefits quickly, while for others, it may take weeks to see results.
• Quality matters – Flavor and Fettle offers supplements that undergo third-party testing to ensure purity and potency.
• Consult a healthcare provider – If you have underlying health conditions or take medications, it’s important to check with a doctor or dietitian before using adaptogens.

Adaptogens have been a key part of traditional medicine for centuries, and modern research is beginning to support their stress-reducing benefits. While they won’t eliminate stress completely, they can be a useful tool in promoting resilience and overall well-being.

For more information on adaptogens, read Adaptogens 101: An Easy-to-Read Guide here.