Stress, Energy & Adaptogens: What Works, What Doesn’t, and Why

In our fast-paced modern world, stress, fatigue, and hormonal imbalances are becoming increasingly common. Many people are turning to adaptogens — herbs and mushrooms long celebrated in Ayurveda, Traditional Chinese Medicine (TCM), and folk medicine — to help the body adapt to stress.

But how much of the hype is backed by science, and what actually works? In this guide, we’ll explore evidence-based benefits, traditional uses, and situations where adaptogens may not work, giving you a practical roadmap for using them effectively.

What Are Adaptogens?

Adaptogens are natural substances that help your body adapt to physical, chemical, and emotional stressors. Unlike stimulants that temporarily boost energy or sedatives that induce calm, adaptogens modulate the body’s response to stress, supporting long-term resilience.

Popular adaptogens include:

• Ashwagandha (also called Withania)– reduces stress and cortisol, supports sleep

• Rhodiola rosea – enhances mental performance, reduces fatigue

• Holy Basil (Tulsi) – balances stress hormones, supports immunity

• Eleuthero (Siberian Ginseng) – improves endurance and resilience

• Schisandra – liver support and antioxidant effects

• Cordyceps mushrooms – boosts vitality and exercise performance

Traditional Uses vs. Evidence-Based Benefits

Adaptogens have been used for centuries to strengthen vitality and longevity. Modern research is now confirming some of these effects.

Adaptogen	Traditional Use	Evidence-Based Benefit
Ashwagandha	Rejuvenates energy, supports sexual health	Reduces cortisol, improves sleep, lowers anxiety
Rhodiola	Enhances stamina, mental sharpness	Reduces fatigue, improves cognitive performance under stress
Holy Basil	Supports immunity, calms mind	May lower blood sugar, regulate stress markers
Eleuthero	Boosts endurance	May improve immunity and physical performance
Cordyceps	Strengthens vitality	Evidence of improved exercise performance and anti-inflammatory effects

Adaptogens work gradually — they are not stimulants and do not produce instant energy boosts. Think of them as body coaches that improve resilience over time.

When Adaptogens Might Not Work

Adaptogens are powerful, but they are not a magic solution. They may be less effective if:

1. Stressors are overwhelming or chronic – extreme burnout or sympathetic dominance always needs additional interventions - particularly nutritional and nervous system support.

2. Lifestyle factors are neglected – poor sleep, high sugar intake, and sedentary habits limit benefits.

3. Dosage or quality is suboptimal – low-potency or poor-quality products often fail to produce results. In Australia, concerns about the authenticity and quality of herbal supplements have been highlighted by several studies. One significant study found that none of the 23 herbal medicine products tested contained the declared ingredients. Additionally, 49% of these products lacked any detectable biological ingredients, indicating potential misidentification or contamination .SpringerLink+1

   Another study reported that nearly 60% of herbal products surveyed had ingredients that did not match what was on the label. Out of 121 products, only 15 had ingredients that matched their Therapeutic Goods Administration (TGA) listing and packaging .Wikipedia

   These findings underscore the importance of purchasing herbal supplements from reputable sources and being aware of potential discrepancies between labeled and actual contents.

4. Underlying medical conditions – autoimmune disorders, thyroid disease, or severe adrenal dysfunction may require targeted care first.

5. Drug interactions – medications such as thyroid hormones, sedatives, or immunosuppressants may reduce efficacy or cause side effects.

How Adaptogens Work

Adaptogens influence several body systems:

• HPA Axis Modulation: Helps balance cortisol and the body’s stress response

• Immune Support: Enhances resilience to infections and inflammation

• Neuroprotection: Supports mental clarity, focus, and reduces fatigue

Think of them as subtle, systemic support that helps your body respond more effectively to daily stressors.

How to Use Adaptogens Safely and Effectively

• Start with small, consistent doses and observe how your body responds.

• Use high-quality, standardized products to ensure efficacy.

• Consider cycling (4–6 weeks on, then 1–2 weeks off) to prevent tolerance.

• Combine with healthy diet, movement, sleep, and stress management for best results.

• Consult your healthcare provider if you have thyroid issues, high blood pressure, or are on medications.

Integrating Traditional Wisdom with Modern Science

The beauty of adaptogens lies in combining:

• Traditional wisdom: Long-term vitality, mental clarity, and resilience

• Modern science: Stress reduction, cognitive support, measurable health markers

By respecting both approaches, you can create a personalised adaptogen plan that works for your body, lifestyle, and goals.

linical Insights on Adaptogens: What the Research Shows

1. Ashwagandha (Withania somnifera)

• A 2024 systematic review and meta-analysis confirms that daily intakes of 300–600 mg of ashwagandha over 6–8 weeks significantly reduce stress, anxiety, and cortisol, while also improving sleep quality, energy, and mental clarity. Verywell HealthEatingWell

• A randomized controlled trial using 500 mg of standardized extract (with 2.5% withanolides) for 60 days showed meaningful reductions in perceived stress (via PSS scale) and anxiety (GAD-7), along with improved quality of life — effects far greater than placebo. PMC

• Another RCT reported a 41% drop in anxiety scores and a 23% reduction in cortisol levels in the ashwagandha group, compared to minimal change in placebo. PMC

• Broader reviews highlight ashwagandha’s benefits across stress, athletic performance, cognition, insomnia, and reproductive health — generally considered safe with minor side-effects and potential drug interactions. Nutritional Medicine InstituteBioMed CentralEatingWell

2. Rhodiola rosea

• A 2012 systematic review of 11 controlled trials found that 2/6 studies showed benefit for physical fatigue, and 3/5 for mental fatigue, though overall study quality was limited. Research @ FlindersSAHMRI

• A 2009 review identified strong evidence specifically for the SHR-5 extract — highlighting improvements in attention, cognition, and mental performance, including in chronic fatigue syndrome. EurekaSelect

• Studies on exercise performance (e.g., ~200 mg acute dose ~60 min pre-exercise, or higher chronic dosages 1500–2400 mg/day) showed prolonged time-to-exhaustion and enhanced time-trial performance in both recreational and trained individuals. Cambridge University Press & Assessment

3. Cordyceps spp.

• A 2025 review notes that Cordyceps displays immunomodulatory, anti-inflammatory, and anti-fibrotic effects, and may stimulate cytokine activity in humans — supporting resilience. SpringerLink

• Another overview of 11 human trials found that 7 showed improved endurance performance — including increased time to exhaustion and better 5 km times (~3–11% improvement). The effects appear dose-dependent, with many studies using ≥ 2 g daily, though one found benefits at 600 mg (when combined with Rhodiola). ResearchGate

4. Eleuthero & Schisandra (Contextual Mention)

• Although RCTs were fewer, a 2009 review found good clinical evidence for both eleuthero and schisandra improving endurance and mental performance in cases of mild fatigue and weakness. EurekaSelect

• Additionally, one integrative summary on athletic performance noted that eleuthero (800–1200 mg/day) and ashwagandha (300–500 mg twice daily) had the most robust support among adaptogenic herbs used to enhance endurance. Clinician

Summary Table

Adaptogen	Clinical Evidence Highlights
Ashwagandha	Strong RCTs show reductions in cortisol, anxiety, improved stress resilience, sleep, cognition
Rhodiola rosea	Mixed but promising — enhances cognition, fatigue resistance, and athletic performance
Cordyceps spp.	7 of 11 trials show improved endurance (~3–11% gains) at doses ≥ 2 g
Eleuthero/Schisandra	Indicated as helpful for endurance and fatigue in moderate cases

Key Takeaways for Practice

• Ashwagandha has the strongest clinical track record, especially for stress, anxiety, and performance.

• Rhodiola shows promise for mental and physical fatigue—though study quality varies.

• Cordyceps appears dose-dependent but can enhance endurance.

• Eleuthero and Schisandra remain useful candidates, especially where mild fatigue is present.

Conclusion

Adaptogens are not quick fixes, but when used thoughtfully, they can support stress resilience, energy, and overall wellbeing. The key is to pair them with solid lifestyle foundations: sleep, nutrition, movement, and stress management.

Key Takeaway: Adaptogens amplify resilience—they don’t replace it. Used correctly, they help you feel more energised, focused, and balanced in the face of life’s stressors.

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