What is an Adaptogen? Uses and Benefits

Key Takeaways

• Adaptogens are herbs and mushrooms that help the body respond more effectively to stress. They support balance, resilience, and overall well-being without acting like stimulants or sedatives.
• Research suggests that adaptogens may help regulate cortisol, improve energy, support cognition, and promote homeostasis. Different adaptogens offer unique benefits, from ashwagandha’s calming effects to cordyceps’ support for endurance.
• Tracking how your body responds can help you personalize adaptogen use. Signos lets you monitor glucose patterns, stress-related variability, and overall trends to understand which adaptogens work best for you.

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Adaptogens have become a big buzzword, but these herbs and mushrooms have been around for a long time. Today, research is catching up with traditional medicine practices that have used these ingredients for centuries. 

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While adaptogens aren’t a cure-all, research suggests they may help regulate the body’s stress response, support the immune system, and improve overall health when used consistently. And because everyone responds differently, tracking the effects of adaptogens on energy, mood, and blood sugar can offer valuable insights.

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Let's explore what makes an ingredient a true adaptogen, break down the science behind how they work, and look at the most common adaptogens. Plus, we will also cover practical ways to use them and how Signos can help you understand how your body responds over time.

What Makes an Herb or Mushroom an Adaptogen?

Not every herb, mushroom, or plant used in traditional herbal medicine qualifies as an adaptogen. To be considered a true adaptogen, an herb or mushroom must meet three main requirements:¹

It Must Be Safe and Non-Toxic.

Adaptogens are intended for consistent, long-term use, so they must have a strong safety profile at typical doses. While the Food and Drug Administration (FDA) doesn’t regulate adaptogens like medications, well-studied options such as ashwagandha, rhodiola rosea, eleuthero, and reishi have been shown in clinical trials to be generally well tolerated. Still, anyone with chronic health conditions or who takes medications should discuss new supplements with their healthcare provider.

It Helps the Body Maintain Homeostasis.

Adaptogens support balance, meaning they help the body stay steady rather than acting like stimulants or sedatives. They don’t force an energy spike or create fatigue. Instead, they help your body return to its natural baseline during stress, illness, or chronic fatigue. This “normalizing” effect is a hallmark of true adaptogenic herbs.

It Supports a Healthy Stress Response.

To qualify as an adaptogen, an herb must influence the hypothalamic-pituitary-adrenal (HPA) axis, or the system that regulates cortisol and the body’s stress response. By modulating this pathway, adaptogens can reduce the effects of physical or emotional stressors and improve resilience. Some, like holy basil and schisandra, also deliver antioxidant or anti-inflammatory benefits that further support overall health.

How Adaptogens Work in the Body

There are a few main ways that adaptogens impact the body and our stress response. Many adaptogens affect several of these processes at once. 

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• Modulate the hypothalamic-pituitary-adrenal (HPA) axis: Adaptogens help regulate the body’s central stress response system and prevent overstimulation, keeping the HPA axis balanced during physical or emotional stress.
• Reduce cortisol spikes from stress: Many adaptogenic herbs, such as ashwagandha and rhodiola, have been shown in clinical studies to lower cortisol levels, which may reduce symptoms of chronic stress and support more stable energy and mood.
• Support consistent energy without jitters: Unlike stimulants, adaptogens work with the body’s natural rhythms to promote steady, regulated energy. Mushrooms like cordyceps may enhance oxygenation and resilience without causing crashes or nervousness.
• May improve glucose control during stress or fatigue: Stress hormones can raise blood sugar, and adaptogens that calm the body’s stress response may help limit these spikes. 
• Can enhance mental clarity and focus naturally: Adaptogens like schisandra and panax ginseng support cognitive function by improving blood flow, reducing oxidative stress, and supporting the nervous system. 

7 Popular Adaptogens and Their Benefits

Remember, true adaptogens do not have toxic properties and, instead, help balance our body’s stress response. Here are the 7 top adaptogens that research shows do just that.

1. Ashwagandha 

Ashwagandha is one of the most widely used adaptogenic herbs thanks to its calming effects on the body’s stress response. It may help support healthy cortisol levels, improve sleep quality, enhance emotional well-being, and support the immune system. Many people find it especially helpful during times of chronic stress or fatigue because it promotes homeostasis without acting like a sedative.

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Research supports these benefits. In a randomized, placebo-controlled clinical trial, adults taking ashwagandha showed significant reductions in cortisol levels, improved sleep, and lower stress scores compared with placebo.² 

2. Rhodiola Rosea

Rhodiola rosea is known for enhancing energy, mental clarity, and stress resilience, especially during periods of chronic fatigue or emotional burnout. This adaptogenic herb helps modulate the hypothalamic-pituitary-adrenal (HPA) axis, making it easier to cope with physical and mental stressors without feeling overstimulated.

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In a 2022 study of rhodiola rosea’s pharmacology, researchers found that supplementation may improve physical performance and mental well-being under stress.³

3. Maca Root

Maca root is often reported to support mood, energy levels, and hormonal balance. It contains antioxidants and plant compounds that may help with emotional well-being, libido, and resilience. Many people add maca to smoothies because it blends easily and offers steady, non-jittery energy support.

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One small clinical trial found that maca improved levels of depression and anxiety and improved libido status in postmenopausal women.⁴ 

4. Reishi Mushroom

Reishi is a variety of mushroom studied for supporting the immune system, promoting stress relief, and offering anti-inflammatory and antioxidant benefits. Reishi has been used in traditional medicine practices for centuries. In modern research, reishi has been shown to have immune-modulating effects. A clinical trial found that reishi supplementation improved markers of immune activation and enhanced antioxidant status in participants.⁵

5. Holy Basil 

Holy basil, also called tulsi, is recognized for its calming, anti-inflammatory, and antioxidant benefits. It may help regulate the body’s stress response, support mental clarity, and promote emotional balance during periods of chronic stress.⁶

6. Schisandra Chinensis

Schisandra is a berry used in traditional Chinese medicine for supporting energy, liver health, and cognitive performance. It contains antioxidant-rich lignans that may help the body adapt to emotional, physical, and environmental stressors while supporting metabolic and immune system health.

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Research published in Nutrients found that schisandra helped improve cognition, decreased appetite, and may even have an antiaging effect.⁷

7. Cordyceps Mushroom

Cordyceps is best known for supporting energy production, endurance during exercise, and respiratory health. It may naturally enhance the body’s energy source, ATP, making it a popular adaptogen for athletes and anyone managing chronic fatigue.

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A clinical trial found that cordyceps improved VO₂ max and markers of aerobic performance in older adults.⁸

4 Ways to Use Adaptogens

• Powdered forms in smoothies, coffee alternatives, or teas: Powdered adaptogens are one of the easiest supplements to add to your daily routine. Stir ashwagandha, maca, or reishi into smoothies, blend rhodiola into a latte, or whisk cordyceps into warm tea for a gentle boost.

• Capsules or tinctures for convenience: If you prefer to keep it simple, capsules or tinctures offer consistent dosing without altering the taste of your food or drinks. This form is especially helpful for adaptogens with bolder flavors, like holy basil or schisandra.

• Fortified energy bars or functional foods: Many wellness brands now include adaptogenic herbs such as ashwagandha, panax ginseng, or cordyceps in energy bars, protein bites, and drink mixes. These can be a good option if you want the benefits of adaptogens without adding another supplement.

• Daily “stacking” with other wellness habits: Adaptogens work best when layered into a consistent routine. Pairing them with foundational habits, like staying hydrated, eating enough protein, and balancing your blood sugar, helps support your body.

How Signos Helps You Track Adaptogen Effects

Adaptogens tend to work quietly. Their impact on stress, energy, and resilience often shows up as subtle shifts rather than dramatic changes. That’s where Signos helps, by giving you objective data to connect what you take with how your body responds throughout the day.

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With continuous glucose monitoring, Signos lets you see whether certain adaptogens are associated with smoother post-meal glucose curves or less day-to-day variability during high-stress periods. Instead of guessing, you can observe patterns that may signal more stable energy or improved stress tolerance.

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Using in-app logging, you can note which adaptogens you take, when you take them, and whether you use them alone or as part of a blend. Over time, Signos’ insights make it easier to spot repeatable trends, such as steadier late-day glucose levels or fewer stress-related spikes, that might otherwise go unnoticed.

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You can also review weekly patterns to see how energy, mood notes, and glucose stability shift as you use adaptogens. This broader view helps you evaluate whether a supplement fits your routine, supports consistency, or simply isn’t making a meaningful difference for your body.

Experiments to Try With Signos

If you’re using Signos alongside adaptogens, structured experiments can help you learn faster:

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• Ashwagandha: morning vs. evening: Track how timing influences overnight glucose stability, next-day energy, or stress-related variability.
• Cordyceps: pre-workout vs. rest days: Compare glucose response and perceived energy during exercise versus non-training days.
• Single adaptogens vs. blends: Log targeted herbs and multi-ingredient formulas to see which approach aligns better with stable glucose and consistent energy.

By pairing adaptogens with Signos’ real-time data and weekly insights, you can move beyond vague “feelings” and start making decisions grounded in how your metabolism actually responds.

The Bottom Line

Adaptogens can be a helpful addition to your wellness routine by supporting a balanced stress response, with added benefits such as improving cognition, clarity, and mood. Remember, they aren’t a cure-all, and choosing high-quality adaptogenic supplements is important to ensure you’re getting a clinical dose. Pay attention to how your body responds, and use your Signos data to understand which adaptogens work best for your unique physiology.

Learn More With Signos’ Expert Advice

If you’re curious about how adaptogens fit into your broader health journey, Signos can help you connect the dots. Explore how small daily habits like nutrition, stress management, and exercise shape your glucose patterns over time. Learn more about how Signos supports whole-body health, and explore more science-backed topics on the blog to continue building a strong foundation for wellness.