What are adaptogens?
How are they believed to work?
Scientific evidence
Commercialization and market growth
Risks, interactions, and regulation
Future of adaptogens in science and industry
Adaptogens are natural substances found in herbs and plants that help the body cope with physical, emotional, and environmental stress. They support overall balance by regulating systems such as the nervous, hormonal, and immune responses.
Known for enhancing endurance, improving mental focus, and reducing fatigue, adaptogens promote resilience without causing harmful side effects. Traditionally used in various healing systems, their popularity has surged in recent years, especially among athletes and wellness enthusiasts seeking natural ways to improve performance and recovery.
Unlike pharmaceutical drugs, adaptogens are classified as dietary supplements, which allows them to bypass extensive regulatory testing. This ease of availability, along with a growing demand for plant-based health products, has propelled them into the mainstream.
The global herbal medicine market, which includes adaptogens, was valued at USD 151.91 billion in 2021 and is expected to more than double by 2029. This rapid growth reflects the expanding role of adaptogens in modern wellness and sports nutrition.1 This article demystifies adaptogens, exploring their scientific basis, practical applications, and credibility in managing stress and fatigue.
Image Credit: Tatjana Baibakova/Shutterstock.com
What are adaptogens?
Rooted in traditional systems like Ayurveda and Traditional Chinese Medicine (TCM), adaptogens have been used for centuries to enhance resilience, energy, and mental clarity.
In Ayurveda, ashwagandha is revered for calming the nervous system and improving vitality, while TCM uses ginseng and Schisandra chinensis to boost energy (qi), endurance, and overall well-being.2
The concept of adaptogens was formalized in the 1950s by Russian scientists, who defined them as substances that increase “non-specific resistance” to stress. One of the most studied adaptogens is Rhodiola rosea (golden root), traditionally used in Russia and Scandinavia to fight fatigue, improve mood, and enhance mental performance, particularly under cold, stressful conditions.2
Other well-known adaptogens include Eleutherococcus senticosus (Siberian ginseng) and ashwagandha. These herbs have been shown to modulate the hypothalamic-pituitary-adrenal (HPA) axis and balance stress hormones like cortisol.
Unlike stimulants, adaptogens do not lead to dependency or crashes. Instead, they support long-term physiological stability, enhancing focus, endurance, and resilience to stress-related disorders- making them increasingly relevant in modern integrative medicine.2
Do You Really Need to Drink 8 Glasses of Water a Day?
How are they believed to work?
Adaptogens are medicinal plants that help the body adapt to stress. Well-known examples include Rhodiola rosea, ginseng, and Schisandra chinensis. These plants exert their effects by influencing the HPA axis, which is the body’s central stress response system.
Through this pathway, adaptogens help regulate the production of cortisol, the primary hormone released during stress. By doing so, they enhance the body’s ability to maintain balance under physical, emotional, or environmental stressors.3
In a study using BALB/c mice, the adaptogen formulation ADAPT-232 significantly increased physical endurance in a dose-dependent manner, as shown by delayed exhaustion in a forced swimming test.
This effect was accompanied by elevated levels of heat shock protein 72 (Hsp72), a member of the 70-kilodalton (kDa) heat shock protein family that functions as a molecular chaperone.
Hsp72 supports the repair and refolding of stress-damaged proteins, thereby maintaining cellular homeostasis. Repeated administration of adaptogens raised basal serum Hsp72 levels more than stress alone and sustained them post-exercise. Hsp72 also acts as an endogenous “danger signal,” activating components of the innate immune system.3
Additionally, adaptogens were shown to suppress stress-activated protein kinase c-Jun N-terminal kinase (JNK), which otherwise promotes apoptosis. This suppression, combined with the activation of the forkhead box O (FOXO) transcription factor Abnormal DAuer Formation protein 16 (DAF-16), enhances stress resistance and potentially extends cellular longevity.
These findings suggest that adaptogens act as stress mimetics, gently stimulating stress-response pathways to improve resilience and modulate cortisol activity.3
What are Adaptogens?
Scientific evidence
Adaptogens are widely praised for boosting resilience to physical and mental stress, but scientific evaluations present a more nuanced view. Ashwagandha shows the strongest clinical backing. A 2021 meta-analysis of 7 randomized trials (491 participants) demonstrated significant reductions in stress, anxiety, and cortisol with root or root-leaf extracts (240-1250 mg/day).
Follow-up studies across India and the United States (U.S.) echoed these benefits, reporting improvements in sleep quality, fatigue, and cognitive clarity. A second 2021 meta-analysis on sleep, pooling five trials, found that 600 mg/day for 8+ weeks improved sleep latency and efficiency, especially in those with insomnia.1,4
Ginseng, Rhodiola, and Schisandra also exhibit moderate clinical support, particularly in enhancing physical performance and reducing perceived fatigue. In athletes, ginseng improved muscle strength and reduced soreness post-exercise, while Rhodiola was associated with improved endurance and reduced stress-related fatigue.1,5
From a systems biology lens, adaptogens function through multitarget actions on the HPA axis, glutamate-glutamine balance, and mitochondrial energy pathways.
They exert both hormetic (dose-dependent) and pleiotropic effects- offering neuroprotection, modulating immune responses, and enhancing neurogenesis in models of brain fatigue, stroke, and trauma.5
However, clinical limitations remain. Most trials are small, short-term, and geographically limited (often within India). Doses and extract standardization vary widely, confounding comparisons. Moreover, safety over prolonged use and interactions with medications (e.g., thyroid hormones, immunosuppressants) are not well studied.5
Clinical trials and meta-analyses support ashwagandha and select adaptogens in reducing stress and enhancing resilience. Yet, rigorous, large-scale, long-term studies are needed to solidify efficacy and establish standardized protocols.
Commercialization and market growth
The global adaptogenic drinks market is projected to reach USD 2.7 billion by 2030, growing at a compound annual growth rate (CAGR) of 8.2 percent. Rising health consciousness, stress-related lifestyles, and increasing demand for natural wellness solutions fuel this growth.
Adaptogens like ashwagandha, rhodiola, and mushroom extracts such as reishi and lion’s mane are gaining traction in beverages, supplements, and skincare products for their stress-relieving and energy-boosting benefits.6
Brands like Four Sigmatic, Kin Euphorics, REBBL, Rasa, and Om Mushroom are leading the charge in adaptogenic drinks. Products are available through both on-trade (cafés, restaurants) and off-trade (retail, online) channels.
New entrants, such as Collider Brew Co. with its adaptogen-infused Unwind Lager and TRIP’s Mindful Blend featuring lion’s mane and ashwagandha, are pushing innovation in non-alcoholic wellness drinks.6
In skincare and beauty, adaptogens are being integrated into topical products to target inflammation, aging, and stress-induced skin concerns.
Notable players include Moon Juice, Youth to the People, and The Nue Co. Meanwhile, supplement brands like Peak and Valley, Sunwink, and Wylde One offer convenient formats such as capsules and drink powders for daily use.6
Driven by influencer marketing and a shift toward holistic health, adaptogen-based products are rapidly moving from niche to mainstream.
Their presence across multiple consumer categories like food, beauty, and wellness reflects a broader trend toward functional, plant-based living.
5 Easy Ways to Reduce Your Microplastic Intake
Risks, interactions, and regulation
Adaptogens, known for enhancing stress resilience and cognitive performance, carry significant risks due to inconsistent dosing, potential side effects, and minimal regulatory oversight. Dosage varies widely across commercial products, leading to unpredictable effects.
While side effects are generally mild (such as insomnia, irritability, or gastrointestinal discomfort), they can increase with high or prolonged use. Interactions with prescription drugs, including antidepressants and sedatives, are poorly understood and may pose risks.
A major concern is the lack of regulation by the U.S. Food and Drug Administration (FDA). Adaptogens are typically sold as dietary supplements, which do not require FDA approval for efficacy or safety before reaching the market.
As a result, product quality, purity, and active compound concentrations often vary, complicating both clinical use and consumer trust. Although promising effects have been observed in studies on Rhodiola and Schisandra, more rigorous research and regulatory standards are needed to ensure safe and reliable use.2
Microdosing for Mental Health: Hype or Hope?
Future of adaptogens in science and industry
Adaptogens are gaining renewed attention in biotech and clinical sectors for their potential to address stress-related and aging-associated disorders.
These herbal compounds act on the neuroendocrine-immune system, boosting resilience and adaptability. Rigorous testing using network and systems pharmacology could uncover their multitarget and synergistic mechanisms, validating centuries of traditional use.
As industries explore adaptogens for functional foods, cosmetics, and pharmaceuticals, well-controlled clinical trials will be critical to standardize formulations, ensure safety, and substantiate efficacy. Scientific validation may elevate adaptogens from traditional remedies to precision therapeutics, especially for complex, chronic conditions linked to stress and inflammation.7
References
- Amir, M., Vohra, M., Raj, R. G., Osoro, I., & Sharma, A. (2023). Adaptogenic herbs: A natural way to improve athletic performance. Health Sciences Review, 7, 100092.
- Panossian, A., & Wikman, G. (2010). Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress—protective activity. Pharmaceuticals, 3(1), 188-224.
- Panossian, A., Wikman, G., Kaur, P., & Asea, A. (2009). Adaptogens exert a stress-protective effect by modulation of expression of molecular chaperones. Phytomedicine, 16(6-7), 617-622.
- NIH Office of Dietary Supplements (2024) https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
- Panossian, A., Lemerond, T., & Efferth, T. (2025). Adaptogens in Long-Lasting Brain Fatigue: An Insight from Systems Biology and Network Pharmacology. Pharmaceuticals, 18(2), 261.
- Grand View Research (2025) https://www.grandviewresearch.com/industry-analysis/adaptogenic-drinks-market-report
- Panossian, A. G., Efferth, T., Shikov, A. N., Pozharitskaya, O. N., Kuchta, K., Mukherjee, P. K., ... & Wagner, H. (2021). Evolution of the adaptogenic concept from traditional use to medical systems: Pharmacology of stress‐and aging‐related diseases. Medicinal research reviews, 41(1), 630-703. https://doi.org/10.1002/med.21743
Further Reading