Adaptogens 101: Nature’s Answer to Stress
Modern Stress
Herbal Wisdom
In this Newsletter:
➡️ What Adaptogens Are (and How They Work)
➡️ Stress, Cortisol & Hormonal Imbalance
➡️ Top Adaptogens Backed by Science
➡️ How to Take Them
➡️ How to Pick Quality Adaptogen Supplements
Ever feel like stress is running the show?
You're wired but tired. Sleep is broken. You’re snappy at things that shouldn’t bother you. Your cycle's off, or your energy dips are unpredictable.
When I was burned out and dealing with Hashimoto’s at the same time, chronic stress was silently disrupting my hormones — especially my cortisol and thyroid function.
That’s when I discovered adaptogens — a class of herbs and some mushrooms that help your body adapt to stress.
They’re not magic pills. But used consistently, they can gently nudge your body back into balance.
What Are Adaptogens?
Adaptogens are natural substances (mostly herbs and some mushrooms) that help the body maintain balance during physical, emotional, and environmental stress.
They work by interacting with the HPA axis (hypothalamic–pituitary–adrenal), your body's main stress response system. When this axis gets dysregulated — usually from chronic stress — your cortisol goes haywire, and so do your thyroid and sex hormones.
Adaptogens help regulate cortisol — not by suppressing it, but by modulating it depending on what your body needs.
Why Cortisol Can Hijack Your Hormones
When you’re constantly stressed, your body prioritizes cortisol production — stealing raw materials from other hormone pathways (like progesterone or thyroid hormones).
This can result in:
Irregular periods
Lower libido
Poor sleep
Fatigue or brain fog
Thyroid dysfunction
Researched Adaptogens to Know
There are many known adaptogens, but these are a few well-researched ones I thought were worth highlighting.
1. Ashwagandha
Best known for: its calming, anxiety-reducing, and hormone-balancing effects.
A root used in Ayurvedic medicine, ashwagandha is perhaps the most researched adaptogen. In several randomized trials, taking 300–600 mg daily of a standardized root extract led to 16–33% reductions in morning cortisol compared to baseline.
👉 Note: Ashwagandha can be stimulating for some people or interact with thyroid/sedative meds. Pregnant or nursing women should alwyas consult a doctor.
2. Rhodiola Rosea
Best known for: fighting fatigue and boosting mental performance.
Rhodiola has been shown to enhance focus, reduce mental fatigue, and lower stress by calming the HPA axis - clinical trials report improved mood, reduced cortisol spikes on waking, and even mild antidepressant effects with consistent use.
👉 Note: It’s stimulating for some people, so best taken in the morning. As always, check with a doctor especially if on meds for mood or blood pressure.
3. Holy Basil (Tulsi)
Best known for: stress-relief, immune support, and improving mood.
Tulsi contains beneficial oils like eugenol and carvacrol that have antioxidant and anti-inflammatory effects. Tulsi has been shown in clinical trials to significantly reduce stress — with a 37% drop in perceived stress, lower hair and salivary cortisol levels, reduced blood pressure, and a calmer HPA axis response compared to placebo.
👉 Note: Tulsi tea can be an easy, calming ritual to add to your morning or afternoon.
4. Ginseng
Best known for: boosting energy, mental clarity, and resilience.
It contains ginsenosides that support brain and immune health. Ginseng has been shown to regulate the stress response by lowering adrenaline, improving cognitive performance under stress, and supporting balanced adrenal function without overstimulation.
👉 Note: Ginseng can raise blood pressure or blood sugar in some people. If you have hypertension, diabetes, or are pregnant, talk to your doctor first. It can also interact with stimulants and certain medications.
How to Take Adaptogens (Safely!)
Start slow: Introduce one adaptogen at a time for 2–4 weeks before adding another.
Cycle them: Many experts suggest using adaptogens in cycles — 6–12 weeks on, followed by a break.
Right Dosage & Timing: Stick to the recommended dosage on the label or use research-based guidance. Many people take adaptogens:
In the morning (rhodiola, ginseng) for energy and stress support
In the evening (ashwagandha, tulsi) for relaxation and sleep
Check for Medication Interactions: Adaptogens are powerful and may interact with medications:
Ashwagandha: May amplify effects of sedatives or thyroid meds
Ginseng: Can alter blood sugar and blood pressure medication effects
Consult your practitioner: Especially if pregnant, breastfeeding, or taking medications (adaptogens can interact with thyroid meds, SSRIs, or blood pressure meds).
👉 Note: Most adaptogens haven’t been extensively studied in pregnancy or nursing — use only under medical supervision during this time.
How to Pick a Quality Adaptogen Supplement
Not all adaptogen products are created equal. Here’s what to look for when choosing one that’s safe, effective, and worth your money:
Standardized Extracts
Look for clear labeling of active compounds. For example:
Ashwagandha → 5% withanolides
Rhodiola → 3% rosavins
Ginseng → 2–6% ginsenosides
Third-Party Testing
Choose brands that are independently tested (e.g., USP, NSF, ConsumerLab). This confirms purity (no heavy metals, pesticides, or fillers) and verifies the herb’s identity.
Organic & Clean Ingredients
Whenever possible, choose organic and non-GMO products — especially for herbs like holy basil. Always scan the label for unnecessary additives or fillers.
Balance Is Built, Not Bought
Adaptogens are not quick fixes. But when paired with daily habits like nourishing food, movement, sleep, and stress support — they’re powerful allies.
I’ve personally leaned on ashwagandha during burnout phase. It wasn’t instant magic — but after some time, I noticed my energy stabilizing, and I felt more grounded.
Warmly,
Viktorija 💛