Adaptogens Explained

Adaptogens Explained: Ashwagandha, Rhodiola, and More

Stress is part of modern life. Whether it comes from work, family responsibilities, training demands, poor sleep, or chronic pain, the body is constantly adapting to internal and external stressors. Over time, prolonged stress can affect energy levels, mood, immune function, hormone balance, and even how well we recover from injury or exercise. 

This is where adaptogens often enter the conversation.

Adaptogens are a group of herbs and natural substances that have been utilized for centuries in traditional medicine. Recently, they have attracted renewed interest in modern healthcare due to their potential to support stress resilience, regulate energy, and promote overall balance.

In this article, we’ll explain what adaptogens are, how they work, review some of the most commonly used adaptogens, such as ashwagandha and rhodiola, and discuss who may benefit from them.

  

What Are Adaptogens?

Adaptogens are natural substances, typically derived from plants or roots, that help the body adapt to stress. Rather than stimulating or sedating the body directly, adaptogens support the body’s ability to maintain balance, also known as homeostasis.

To be classified as an adaptogen, a substance must meet three criteria:

1. Help the body resist physical, chemical, or biological stressors
2. Support overall balance without targeting a single organ system
3. Be non-toxic when taken in appropriate doses

Unlike caffeine or stimulants, adaptogens do not trigger a specific response. Instead, they help regulate the systems involved in the stress response, particularly the hypothalamic-pituitary-adrenal (HPA) axis.

 

How Adaptogens Work in the Body

The body’s stress response is complex and involves communication between the brain, nervous system, and endocrine system. When stress is prolonged, cortisol and other stress hormones can remain elevated, leading to symptoms such as fatigue, poor sleep, irritability, reduced immune function, and slower recovery. 

Adaptogens appear to influence:

• Cortisol regulation
• Neurotransmitter balance
• Cellular energy production
• Inflammatory signaling
• Immune modulation

Rather than “blocking” stress, adaptogens help the body respond more efficiently, which may improve resilience over time.

According to the National Institutes of Health, research into adaptogens suggests potential benefits for stress-related fatigue and mental performance, though responses can vary by individual (pmc.ncbi.nlm.nih.gov/articles/PMC8398443/).

 

Ashwagandha: The Stress Modulator

Ashwagandha (Withania somnifera) is one of the most widely studied adaptogens. It has a long history of use in Ayurvedic medicine and is best known for its calming and restorative properties.

Potential benefits of ashwagandha include:

• Reduced perceived stress and anxiety
• Improved sleep quality
• Support for healthy cortisol levels
• Enhanced recovery from physical stress
• Potential support for muscle strength and endurance

Several randomized controlled trials have shown that standardized ashwagandha extracts may reduce stress and cortisol levels in adults experiencing chronic stress (https://pubmed.ncbi.nlm.nih.gov/31517876/).

Ashwagandha is often regarded as beneficial for those who feel “wired but tired”—individuals experiencing chronic stress, poor sleep, or burnout.

 

Rhodiola: The Energy and Focus Adaptogen

Rhodiola rosea is often used to enhance mental and physical performance, particularly in situations of fatigue or stress. Unlike ashwagandha, which has a calming effect, rhodiola is frequently described as energizing without being overly stimulating.

Potential benefits include:

• Improved mental focus and concentration
• Reduced fatigue
• Enhanced exercise performance
• Improved stress tolerance

Research suggests rhodiola may help reduce fatigue and improve cognitive performance during stressful situations (https://pubmed.ncbi.nlm.nih.gov/20378318/).

Rhodiola is often used by:

• Active individuals
• People with mentally demanding jobs
• Those experiencing stress-related fatigue

 

Other Common Adaptogens 

Holy Basil (Tulsi)

Traditionally used to support stress resilience and immune health. May help regulate blood sugar and inflammatory markers.

Ginseng (Panax ginseng)

Often used to support energy, immune function, and cognitive performance. It has a long history of use in traditional Chinese medicine.

Eleuthero (Siberian ginseng)

Used to improve endurance and stress tolerance. Often included in formulas aimed at physical performance.

Cordyceps (Medicinal mushroom)

Used to support energy metabolism, oxygen utilization, and exercise performance.

Reishi (Medicinal mushroom)

Often used for immune support, stress modulation, and sleep quality.

 

Adaptogens and Physical Recovery

Stress affects mood, sleep, and musculoskeletal recovery. Chronic stress increases muscle tension, alters movement patterns, and slows tissue repair.

By supporting stress regulation, adaptogens may indirectly help with:

• Exercise recovery
• Muscle tension
• Sleep quality
• Inflammatory balance

This is especially relevant for individuals recovering from injury, managing chronic pain, or balancing training with a busy lifestyle.

 

Safety and Considerations

While adaptogens are generally considered safe for many people, they are not appropriate for everyone. 

Important considerations:

• Quality and standardization matter
• Some adaptogens can interact with medications
• Individual responses vary
• Dosing should be evidence-based 

The Cleveland Clinic emphasizes that supplements should be used thoughtfully and ideally discussed with a healthcare provider, especially for individuals with medical conditions or those taking medications (https://my.clevelandclinic.org/health/drugs/22361-adaptogens). 

Pregnant or breastfeeding individuals and those with autoimmune conditions should consult a healthcare professional before using adaptogens.

 

How Adaptogens Fit Into a Broader Health Plan

Adaptogens are not a substitute for:

• Adequate sleep
• Balanced nutrition
• Regular movement
• Stress management practices 

They work best when used as part of a comprehensive approach to health.

At Arthrology Chiropractic in Winston-Salem, we often remind patients that recovery and resilience come from addressing multiple systems—movement, nutrition, nervous system regulation, and lifestyle habits.

Adaptogens can be a helpful, supportive tool when used appropriately.

 

Choosing the Right Adaptogen 

Different adaptogens serve different purposes:

• Feeling anxious or burned out → Ashwagandha
• Fatigued but needing focus → Rhodiola
• Training-related stress → Eleuthero or Cordyceps
• Sleep disruption → Ashwagandha or Reishi

There is no “best” adaptogen; there is only the most appropriate one for your needs.

 

Key Takeaways

• Adaptogens help the body adapt to stress rather than override it
• Ashwagandha supports calming, sleep, and cortisol regulation
• Rhodiola supports energy, focus, and fatigue resistance
• Adaptogens may support recovery, mood, and resilience
• Quality, dosing, and individual response matter