Dried herbs and spices in small glass bowls on a wooden table

Adaptogens Explained: Which Ones Have Real Evidence?

Short answer: "adaptogen" is a label for herbs and mushrooms said to help the body cope with stress, such as ashwagandha, rhodiola and ginseng. The idea comes from Soviet research in the 1940s to 1960s, and it is not an accepted medical or regulatory category. The evidence varies widely by plant: ashwagandha and Asian ginseng have the most human research, rhodiola and holy basil have small or mixed studies, and reishi and cordyceps are mostly backed by lab work. None is a replacement for sleep, food, movement or medical care.

Adaptogens are everywhere right now: in mushroom coffees, "calm" sparkling drinks, pre-workouts and gummies. The word sounds scientific, so it is worth knowing where it came from, what it does and does not mean, and which plants have real human evidence behind them.

What is an adaptogen?

The term was coined in 1947 by the Soviet scientist N.V. Lazarev to describe substances that increase the body's "non-specific resistance" to adverse influences. In the late 1960s, the pharmacologist I.I. Brekhman set out a definition: an adaptogen should be almost non-toxic, should help the body resist a wide range of stressors, and should have a "normalising" effect. Much of the early research was carried out in the Soviet Union, and plants such as eleuthero (Siberian ginseng) and rhodiola became closely associated with the idea.

The concept is appealing, but it is hard to test. "Helping you handle stress" is vague, which makes it difficult to design clear trials or measure outcomes.

Is "adaptogen" an official term?

No. In 2008 the European Medicines Agency's herbal medicines committee (HMPC) reviewed the adaptogen concept and concluded that the term "is not accepted in pharmacological and clinical terminology that is commonly used in the EU." The committee said many of the clinical studies had weaknesses in how participants, products, diagnoses and analyses were described.

In South Africa, herbal products fall under SAHPRA's complementary medicines framework, and claims must stay within approved, low-risk wording. So when you see "adaptogen" on a label, read it as a marketing description, not a proven effect. What matters is the specific plant, the dose and the quality of the studies.

Adaptogens compared: evidence and cautions

Herb or mushroom Traditionally used for / studied for Strength of human evidence Key cautions
Ashwagandha Stress and sleep (Ayurveda) Moderate: several small trials; NIH says some preparations may help with stress and insomnia Avoid in pregnancy and breastfeeding, thyroid or autoimmune conditions; rare liver injury reports; interacts with thyroid, diabetes, blood pressure, sedative and immune-suppressing medicines
Rhodiola Fatigue and stress (European and Russian folk use) Limited: NIH says there isn't enough reliable evidence for any health use Dizziness, headache, insomnia; reported interaction with losartan; pregnancy safety unclear
Eleuthero (Siberian ginseng) Tiredness and weakness Limited: EU accepts traditional use only, for up to 2 months Not for under-12s; see a doctor if tiredness lasts beyond 2 weeks
Asian (Panax) ginseng Energy, focus (Chinese and Korean medicine) Moderate but mixed: small effects on fatigue and thinking in some studies; mostly no benefit for athletic performance Insomnia; may affect blood clotting and blood sugar; may worsen autoimmune conditions; long-term safety questions
Cordyceps Stamina (Tibetan and Chinese medicine) Weak: mostly lab studies; exercise trials in healthy people are mixed May add to the effects of blood thinners and diabetes medicines
Reishi Calm and vitality (Chinese medicine) Weak: small human studies, mostly lab and animal data Case reports of liver injury with reishi powder; may increase bleeding with blood thinners; may interact with immune-suppressing medicines
Holy basil (tulsi) Stress (Ayurveda) Early: a 2017 review found 24 human studies, generally favourable but varied in design and dose Limited safety data in pregnancy; ask a pharmacist if you take regular medication

The adaptogens with the most evidence

Ashwagandha

Ashwagandha (Withania somnifera) is the best studied adaptogen. The US National Center for Complementary and Integrative Health (NCCIH) says some ashwagandha preparations may help with insomnia and stress, while evidence for anxiety is unclear. Safety data only covers about three months of use. NCCIH notes rare reports of liver injury and advises avoiding it in pregnancy, while breastfeeding, and with thyroid disorders or autoimmune conditions. It can interact with thyroid hormone, diabetes and blood pressure medicines, sedatives, anticonvulsants and immunosuppressants. For timing, see when to take ashwagandha.

Asian ginseng

According to NCCIH, Asian ginseng (Panax ginseng) may have a small beneficial effect on general fatigue and on thinking in middle-aged adults, but most research shows it does not improve athletic performance. Insomnia is the most common side effect. It may affect blood clotting and blood sugar, so people on blood thinners or diabetes medicines need medical advice first.

The adaptogens with mixed or early evidence

Rhodiola

Rhodiola (Rhodiola rosea) is popular for fatigue and stress, but NCCIH's 2025 summary states that there isn't enough reliable evidence to say whether it is useful for any health purpose, and that most studies are of low to moderate quality.

Eleuthero

The European Medicines Agency recognises eleuthero root as a traditional herbal medicine for symptoms of tiredness and weakness, based on long-standing use rather than strong trials. Its monograph limits use to two months, excludes children under 12, and advises seeing a doctor if symptoms last more than two weeks.

Holy basil

A 2017 systematic review in Evidence-Based Complementary and Alternative Medicine found 24 human studies of tulsi, covering areas such as metabolic health and psychological stress. All reported favourable outcomes and no significant side effects, but the authors called for more research into dose and who benefits, and the studies varied widely.

Cordyceps and reishi

Medicinal mushrooms are a big part of the trend. Memorial Sloan Kettering Cancer Center (MSKCC) summarises cordyceps research as mostly preclinical, with mixed results for exercise performance in healthy people. For reishi, human studies are small, and MSKCC lists case reports of liver injury linked to reishi powder, plus a possible increased bleeding risk with blood thinners. Read more in our mushroom coffee guide.

Adaptogen drinks and the functional beverage boom

Adaptogens have moved from health shops into cans and coffee pods: mushroom coffee, "stress-relief" sodas and calming teas. A few things to keep in mind:

  • Drinks often contain far less of each herb than the amounts used in studies, and the label may not tell you how much is in there.
  • A "proprietary blend" hides individual doses.
  • Many adaptogen drinks also contain caffeine, which can undermine a calm, sleepy evening.
  • Stress is often a workload, sleep or life problem. If you are running on empty, read our guide to burnout signs and recovery.

How to choose an adaptogen supplement

  • Pick a plant, not a buzzword. Look for the Latin name and the plant part (for example, ashwagandha root).
  • Check the dose per serving and whether it is an extract (and at what ratio).
  • Be wary of big claims. Anything promising to cure anxiety, balance hormones or fix burnout is a red flag.
  • Check interactions with your pharmacist, especially if you take thyroid, blood pressure, diabetes, blood-thinning, sedative or immune-suppressing medicines.
  • Try one at a time so you can tell what agrees with you.

Where Elevate fits

Elevate makes single-ingredient gummies including Ashwagandha Gummies (1000mg ashwagandha root extract), Reishi Gummies (1000mg reishi extract) and Cordyceps Gummies (1000mg cordyceps), plants traditionally used in Ayurvedic and Chinese medicine. They are sugar-free and vegan. Browse the calm collection or use Find Your Gummy to compare ingredients.

See a doctor if…

  • stress, worry or low mood is affecting your sleep, work or relationships for more than a couple of weeks (SADAG: 0800 567 567);
  • you feel exhausted for weeks without a clear reason, as tiredness can have medical causes such as anaemia or thyroid problems;
  • you develop yellowing skin or eyes, dark urine, itching or pain under the right ribs while taking a herbal supplement (stop it and seek care);
  • you are pregnant, breastfeeding, have a thyroid or autoimmune condition, or take regular medication and want to try an adaptogen.

If you are in crisis or thinking of harming yourself, call 112 or 10177, or SADAG on 0800 567 567.

Frequently asked questions

What does adaptogen mean?

It describes plants said to increase the body's general resistance to stress. The term came from Soviet research and is not an accepted medical or regulatory category.

Which adaptogen has the most evidence?

Ashwagandha, followed by Asian ginseng. Even for these, trials are mostly small and short.

Can you take several adaptogens together?

Many products combine them, but there is little research on combinations, and side effects and interactions can add up. Start with one and ask your pharmacist.

Are adaptogens safe?

Most are well tolerated short term, but not risk free. Ashwagandha and reishi have rare liver injury reports, and several adaptogens interact with common medicines.

How long do adaptogens take to work?

Trials typically run for several weeks to about three months. If you notice nothing after that, it is reasonable to stop.

Sources

This article is for general information only and isn't medical advice. Elevate gummies are food supplements and are not intended to diagnose, treat, cure or prevent any disease. Speak to your doctor or pharmacist before starting any supplement, especially if you are pregnant, breastfeeding, taking medication or have a medical condition.

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