What Are Adaptogens and how do they work?

Adaptogens are natural substances — usually herbs, roots, or mushrooms — that help the body adapt to stress and restore balance.

In simple terms, an adaptogen supports your body’s ability to maintain stability (homeostasis) when faced with physical, mental, or emotional challenges.

This guide explores what adaptogens are, how they work, and the evidence behind their growing role in modern wellness.

Note: This article is for informational purposes only and is not intended as medical advice. Consult with a healthcare professional before starting any new supplement regimen.

The 10 Most Powerful Adaptogens

Understanding Adaptogens

Adaptogens are natural substances, primarily herbs and mushrooms, that help your body adapt to stress and maintain balance.

The term "adaptogen" was coined in the 1940s by Soviet scientist Dr. Nikolai Lazarev, who defined these substances as those that increase the body's resistance to physical, chemical, and biological stressors.

Definition of adaptogen: An adaptogen is a natural plant-based substance—typically an herb or mushroom—that increases the body's resistance to physical, chemical, and biological stress while helping to restore physiological balance and promote homeostasis.

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

• It must be non-toxic and safe for regular use

• It must help the body cope with stress

• It must support overall balance and homeostasis in the body

Think of adaptogens as natural regulators—they don't push your body in one direction or another. Instead, they help normalize bodily functions, bringing you back to equilibrium whether you're overstimulated or depleted.

History of Adaptogens

While the term "adaptogen" is relatively modern, these powerful plants have been cornerstones of traditional healing systems for thousands of years.

The earliest use of adaptogens dates back 5,000-6,000 years with ashwagandha in Ayurvedic medicine, and ginseng has been used in Traditional Chinese Medicine for over 2,000 years.

In traditional medical systems like Traditional Chinese Medicine (TCM), Ayurveda, and Kampo, herbalists refer to adaptogens as restoratives, qi-tonics, rasayanas, or rejuvenating herbs—representing the highest and most sought-after herbal remedies.

The Modern Scientific Discovery

The modern scientific study of adaptogens began during the Cold War era.

Research into adaptogens started in secret labs in the former Soviet Union in 1947, with the goal of identifying medicines that could increase the strength and resistance of Soviet soldiers.

Israeli scientist Israel Brekhman conducted extensive research on adaptogens from the 1940s until his death in 1994, studying their effects on the immune system, cardiovascular system, and nervous system.

His work helped establish the scientific foundation for adaptogen research that continues today.

How Adaptogens Work

Adaptogens work primarily by interacting with the hypothalamic-pituitary-adrenal (HPA) axis, which controls your stress response.

When you encounter stress—whether it's physical, emotional, or social—your body releases cortisol and other stress hormones. While this response is helpful in short bursts, chronic stress can lead to burnout, anxiety, and weakened immunity.

Adaptogens help modulate this stress response, supporting your adrenal glands and helping prevent the negative effects of prolonged stress.

They work gradually and cumulatively, meaning you may notice their benefits building over time with consistent use.

Popular Adaptogens and Their Benefits

Adaptogen herbs are among the most sought-after botanicals in modern wellness.

An adaptogen herb is a medicinal plant that meets specific scientific criteria: it must be non-toxic, help the body resist various stressors, and support overall balance.

Unlike stimulants that push the body in one direction, adaptogen herbs work bidirectionally—calming you when overstimulated and energizing you when depleted. Examples include ashwagandha, rhodiola, and holy basil.

Below are some of the most well-researched adaptogenic herbs and mushrooms used today.

Ashwagandha (Withania somnifera)

Ashwagandha is perhaps the most well-known and extensively studied adaptogen, traditionally used in Ayurvedic medicine for over 3,000 years.

Its name means "smell of the horse"—both for its actual smell and the belief that consuming the herb might give a person the strength and vitality of a horse.

Scientific Evidence: Clinical research has demonstrated ashwagandha's effectiveness for stress and anxiety.

A systematic review and meta-analysis of multiple studies found that ashwagandha supplementation significantly reduced anxiety, stress, and cortisol levels (Lopresti et al., 2019, Medicine).

Rhodiola Rosea

Rhodiola, also known as "golden root," has been used in traditional Russian and Scandinavian medicine to combat fatigue and enhance mental performance during stressful situations.

Scientific Evidence: A study in Phytotherapy Research demonstrated that 400 mg daily of rhodiola extract for 14 days significantly reduced self-reported anxiety, stress, anger, and depression while improving overall mood (Cropley et al., 2015).

Holy Basil (Tulsi)

Holy basil, known as tulsi in India, is an aromatic herb that has been used in Ayurvedic medicine for over 3,000 years.

Often referred to as "the elixir of life," it is revered for its ability to promote longevity and overall well-being. The herb contains powerful bioactive compounds including eugenol, carvacrol, and ursolic acid that contribute to its adaptogenic properties.

Scientific Evidence: A systematic review of 24 clinical studies found that holy basil effectively addresses psychological, physiological, and metabolic stresses of modern living (Jamshidi & Cohen, 2017, Evidence-Based Complementary and Alternative Medicine).

One double-blind study found that 1,200 mg daily for six weeks reduced stress-related symptoms including forgetfulness, exhaustion, and sleep problems by 39% compared to placebo.

Reishi Mushroom (Ganoderma lucidum)

Reishi mushroom, called the "mushroom of immortality" in traditional Chinese medicine, has been used for over 2,000 years to promote longevity, vitality, and overall health.

This revered fungus contains unique bioactive compounds including triterpenoids (particularly ganoderic acids), beta-glucans, and polysaccharides that give it powerful adaptogenic properties.

Scientific Evidence: Research shows that reishi helps support the body's stress response and promotes relaxation.

A randomized, double-blind study of 123 patients with neurasthenia (a condition similar to chronic fatigue) found that eight weeks of reishi supplementation (5.4 g daily) resulted in significant improvements in fatigue and well-being in 51.6% of participants compared to only 24.6% in the placebo group (Tang et al., 2005).

Adaptogens for Social Ease

For those seeking natural support in social situations, certain adaptogens shine particularly bright. Adaptogens can help by:

• Reducing social anxiety without causing sedation or impairment

• Supporting calm energy that helps you feel present and engaged

• Balancing mood to help you feel more like yourself

• Promoting mental clarity so you can think clearly and communicate effectively

When formulated into functional beverages, adaptogens offer a convenient way to incorporate these benefits into your social routine, without the drawbacks of alcohol or excessive caffeine.

What is an Adaptogen Drink?

An adaptogen drink is a functional beverage that contains adaptogenic herbs or mushrooms formulated at clinically relevant doses.

These drinks provide a convenient, enjoyable way to incorporate stress-supporting botanicals into your daily routine.

Unlike traditional supplements, adaptogen drinks combine the benefits of adaptogens with thoughtful flavor profiles, making them ideal for social occasions, work breaks, or wellness rituals.

Quality adaptogen drinks should contain research-backed doses—typically 200-600 mg of ashwagandha extract, 200-400 mg of rhodiola, or equivalent amounts of other adaptogens.

What to Expect When Using Adaptogens

Adaptogens are not quick fixes.

Unlike caffeine, which provides an immediate jolt, or alcohol, which offers instant relaxation, adaptogens work more subtly. Most people begin noticing effects within a few days to a few weeks of consistent use. The benefits tend to be cumulative, building as your body adjusts and finds its balance.

You might notice feeling more resilient to stress, experiencing steadier energy levels throughout the day, or finding social situations feel less draining.

The effects are often described as a gentle lifting of the stress burden rather than a dramatic shift.

Safety and Considerations

Adaptogens are generally considered safe for most people when used appropriately. However, it's important to note that everyone's body chemistry is unique. If you're pregnant, nursing, taking medications, or have underlying health conditions, consult with a healthcare provider before adding adaptogens to your routine.

Quality matters significantly with adaptogens.

Look for products from reputable brands that test their ingredients for purity and potency.

When formulated into beverages, adaptogens should be present in meaningful, research-backed doses—typically in the ranges that have been studied clinically (200-600 mg for ashwagandha, 200-400 mg for L-theanine, 340-400 mg for rhodiola).

Pivot’s Approach to Adaptogens

At Pivot Tonics, we don’t just include adaptogens for their trend appeal, we build our formulations around them.

Our philosophy is grounded in the idea that functional beverages should enhance your natural state, not override it.

Each adaptogen we use is selected for its evidence-based ability to support calm confidence, emotional balance, and sustained presence—qualities that matter in real social moments.

Thoughtful Formulation

Rather than overloading our tonics with dozens of ingredients, we practice function stacking—pairing a small number of synergistic compounds that complement one another.

For example, combining ashwagandha’s steady calm with L-theanine’s relaxed focus creates a balanced, grounded energy without sedation or crash. This precision-driven approach ensures each component plays a clear role in shaping the intended experience.

Quality and Efficacy

All Pivot adaptogens are included at clinically relevant doses, never token amounts. We source premium botanical extracts with high bioavailability, ensuring consistent potency and purity.

Our formulations are designed for regular use, supporting the body’s natural rhythm and resilience over time—without relying on stimulants, sugar, or alcohol.

The Result

A functional beverage that feels as good as it tastes.

Pivot’s adaptogenic blends help you unwind without dulling your edge, offering a new kind of ritual for connection, confidence, and clarity—rooted in nature and refined through design.

The Future of Adaptogens in Functional Beverages

As more people seek natural alternatives to support their wellbeing, adaptogens are finding their way into innovative functional beverages. These drinks offer a modern solution for ancient wisdom—providing the benefits of adaptogens in convenient, enjoyable formats that fit seamlessly into contemporary lifestyles.

Whether you're looking to navigate social situations with more ease, manage daily stress, or simply support your body's natural resilience, adaptogens offer a gentle, holistic approach to wellbeing.

They represent a return to nature's wisdom, packaged for the demands of modern life.