Some of the most popular adaptogens in adaptogenic beverages have been shown to have some health benefits.
However, more research is needed in most cases, and you should always talk to your healthcare team about your specific needs first before starting any new supplement routine.
Below are some of the more popular adaptogens:
Ashwagandha
This long-used shrub has been shown in clinical trials to reduce stress and anxiety in adults. Some studies also suggest ashwagandha extracts may help with sleep, especially for people with insomnia, though research is limited. Side effects from ashwagandha are mild and include stomach upset, loose stools, nausea, drowsiness, and increased heart rate variability.
Ashwagandha may cause negative or dangerous interactions with numerous medications and supplements, including sedatives and medications for diabetes and high blood pressure. Pregnant people will also want to avoid this supplement, and anyone else considering taking it should consult a doctor first.
Astragalus
This herb has long been used in traditional Chinese medicine (TCM) to help manage stress, reduce fatigue, and protect the body from disease. Research has found the root to have antioxidant, antibacterial, and anti-inflammatory properties, but there’s still much we don’t know about exactly how it works in the body. Astragalus is generally considered safe in recommended doses, but people who are pregnant or nursing, those with autoimmune conditions, or folks taking lithium or drugs that suppress the immune system should talk to a doctor before taking it.
Cordyceps
The fungus Cordyceps militaris, also used in TCM, may reduce inflammation, increase stamina, and regulate blood sugar, and there’s some limited evidence that it’s potentially effective. One review suggests a component of Cordyceps militaris called cordycepin may help with inflammation related to a variety of conditions, including asthma, rheumatoid arthritis, and eczema.
Other research has noted the fungus’s potential for reducing fatigue,
including animal studies that have found it has a positive effect on stamina during exercise.
And lab studies done in mice with type 2 diabetes seem to indicate that Cordyceps militaris could be helpful in reducing blood sugar and improving insulin resistance.
Side effects of ingesting this adaptogen may include nausea and diarrhea. People with type 2 diabetes, autoimmune disorders, or those taking blood thinners may want to avoid cordyceps because of possible negative interactions, and anyone should talk to their healthcare provider before taking it to make sure it’s safe for them.
Asian Ginseng
Some research on this herb has found that it may potentially improve cognitive function and help manage blood sugar levels, but larger, longer-lasting studies are needed to know for sure. The most common side effect of Asian ginseng is insomnia, and it may also worsen autoimmune disorders, interfere with blood clotting, and be unsafe during pregnancy or breastfeeding. Other names for Asian ginseng include Korean ginseng, red ginseng, and Panax ginseng.
Reishi Mushroom
This fungus has also been used for centuries in Asian cultures to boost the immune system and increase energy and stamina. There’s not enough research to confirm these benefits, though, and side effects of reishi may include nausea, insomnia, and liver injury. Before trying reishi, speak to your healthcare provider, as this mushroom may not be safe to take with cancer treatments, if you’re on blood thinners or immunosuppressants, or if you have other health concerns.
Rhodiola Rosea
This plant has traditionally been used in Russia and parts of Europe to boost work performance and endurance and to reduce fatigue and depression. It’s currently touted as a supplement to reduce stress and improve athletic performance, mood, thinking, and energy. However, there isn’t enough high-quality research to confirm these perks. Side effects may include headache, trouble sleeping, dizziness, and either dry mouth or excessive saliva. People taking medication for high blood pressure or who are pregnant or breastfeeding should consult their doctor before trying rhodiola.
Turmeric
Dr. Naidoo says this spice contains a compound, curcumin, that studies have found can help the body regulate cortisol levels, which helps modulate stress, although we don’t yet have enough evidence to know the most effective formulation or dosage.
One review and meta-analysis found supplementing with curcumin may help with anxiety, though the review’s authors say more high-quality studies are needed to confirm this.
Another study concluded that turmeric may show some promise in reducing inflammation for people with ulcerative colitis and rheumatoid arthritis.
While there are few side effects from consuming turmeric in food, the high doses found in supplements may upset your stomach. The spice has also been known to have anticoagulant properties, which may increase the bleeding risk for anyone on blood thinners. According to a review of turmeric in food and medications, turmeric and its primary compound, curcumin, may interact with several kinds of medications. These include medications used to treat depression and cardiac disease, certain chemotherapy drugs, and antibiotics and antihistamines, so check with your doctor if you take any of those medications. And individuals who are pregnant or breastfeeding should avoid taking turmeric supplements.