A guide to Adaptogens

Choosing and Using the right ones.

What Are Adaptogens?

The term “adaptogen” was coined by Russian scientists in the mid-20th century as they researched ways to boost productivity and performance in workers, military personnel, and athletes without resorting to amphetamines. For an herb to be classified as an adaptogen, it must meet specific criteria. Adaptogens are not catch-all herbs that “do everything” despite being described and used this way today. For example, some people call Cannabis an adaptogen, but it does not meet the foundational criteria and is therefore not an adaptogen.

There are three main qualities an herb needs to have to qualify as an adaptogen. First, it has to have a nonspecific action that enhances your body’s resilience to various stressors—environmental, physical, psychological, and emotional. Although this might sound vague, scientists historically measured this quality using tests like the swim test on mice, when they gave some mice adaptogens and others not, and compared how long each could tread water before losing strength and sinking to their sorry death.

Second, an adaptogen must be non-toxic. If an herb has a risk of toxic side effects, it’s not an adaptogen. Third, it should help the body maintain homeostasis by regulating organ function. These three traits may sound vague, but that vagueness is also a quality of adaptogens. They improve your resilience without a hyperspecific biochemical action taking place. Each adaptogenic herb is unique but completely fits each of these three requirements.

*American Ginseng (Panax quinquefolius)*

Adaptogen Myths and Misconceptions

There’s a lot of information out there about adaptogens, but a lot of it comes from marketing campaigns, not science nor tradition. So before we dive into talking about specific adaptogenic herbs, let’s do some myth-busting.

Myth #1: Adaptogens benefit everyone.When someone says this to you, that’s your signal to run in the opposite direction. The adaptogenic marketplace is massive nowadays, and profit is often prioritized over integrity, knowledge, or understanding. Someone who tells you this may not have bad intentions, but they aren’t qualified to advise you on how to use them safely.

Myth #2: You can use all adaptogenic herbs interchangeablyThe idea that all adaptogens are interchangeable is oversimplified since each adaptogen has unique characteristics that fit different constitutions and clinical patterns. As in all situations of applying herbal medicine, specificity is truly the key to success and not all herbs in this category are the same.

Myth #3 Adaptogens are a free source of energyAdaptogens are not panaceas and will not heal you of everything, give you unlimited free energy, or fix bad lifestyle habits. They can’t replace a healthy lifestyle, good sleep, and proper nutrition. In other words, they won’t work if you don’t do your part.

Myth #4 Any herb can be an adaptogenThere’s a trend of classifying popular herbs as adaptogens when they don’t actually meet the technical criteria. For example, herbs like Turmeric (Curcuma longa), Cannabis (Cannabis sativa), and Gotu Kola (Centella asiatica) are sometimes labeled as adaptogens, even though they don’t have the properties required to define them as such. Another common misunderstanding is confusing adaptogens with the term amphoteric, which are herbs that modulate different bodily functions but are not necessarily adaptogenic.

Myth #5 There is zero harm associated with taking adaptogensAdaptogens are great herbs, but they still have dangers associated with them if misused. A common mistake I see people making is taking them in great excess, whether in terms of dosage, frequency, or highly concentrated extracts. This can push people beyond their natural limits, leading to long-term burnout. For example, athletes using adaptogens like Cordyceps may see short-term gains but suffer from deeper fatigue if they keep pushing against their physiological limits. We can think of this as an enabling effect which can actually lead to further athletic burnout.

When overused, adaptogens can suppress your symptoms of exhaustion. While this may sound like a good thing superficially, it only means that you won’t be able to address the root cause and can worsen your fatigue even more over time. This can be dangerous if your fatigue is a sign of something much more serious that needs medical attention.

Lastly, taking high doses of adaptogens can be overstimulating and cause anxiety, jitteriness, or insomnia—similar to the effects of caffeine. With so many highly concentrated extracts on the market, it’s easier than ever to overdose with them.

David Winston, a renowned herbalist and personal teacher, wrote a book about adaptogens. There, he categorizes adaptogens into three levels based on available research:

True Adaptogens: The best-studied and confirmed adaptogens.
Probable Adaptogens: Herbs that likely meet the adaptogenic criteria but lack sufficient scientific confirmation.
Possible Adaptogens: Herbs traditionally used in ways that suggest adaptogenic qualities, though they lack scientific validation to back it up.

Finding the Right Dosage with Adaptogens

When it comes to adaptogens, dosage is key. You want enough to feel a subtle, balanced effect—not too much that you feel overstimulated or too little that you feel nothing at all. To make matters even more complicated, each adaptogen has a unique dosage range.

For example, Asian Ginseng is a stronger adaptogen. In tincture form, taking a standard 1:5 strength ratio dosed at around 1-2 milliliters, three times a day provides potent yet balanced effects. Eleuthero, on the other hand, is much gentler and can be used at a higher concentrations and dosages. Eleuthero tinctures, often prepared at a 1:4 strength, can be dosed at 5 milliliters, four times a day—much higher than Asian Ginseng.

Eleuthero is interesting because it was the original herb studied by Russian scientists for its adaptogenic qualities. The original Eleuthero formulations were incredibly strong at 1:1. This highly concentrated form is much stronger than the common 1:4 or 1:5 tinctures you can make at home. The reason why some people take Eleuthero but don’t feel any effects is because they’re taking too low of a dose. 30 drops of a 1:5 tincture simply isn’t enough. But if you try one of those concentrated fluid extracts, you’ll undoubtedly feel the difference. Your dosage can make the difference between not feeling an adaptogen at all, feeling overstimulated from it, or feeling its effects just right.

A good rule of thumb is that if you feel jittery or overstimulated after taking an adaptogen, it means your dose was likely too high. Adaptogens should bring you a sense of stable energy, as if you have nourished your vitality—feeling awake and balanced, not wired or exhausted. Remember, adaptogens don’t “give” you energy—they work with your body’s vital force by making it more replete. If you use adaptogens to give you energy and you use that energy to push yourself beyond your physiological limits, you will only drive yourself into deeper exhaustion.

Finally, remember that adaptogens are most effective when combined with a healthy lifestyle and dietary practices. Without a foundation of good nutrition, rest, and stress management, adaptogens can only go so far. If used strategically in part of a larger plan, they can help support your body’s natural balance and enhance vitality.

Ashwagandha (Withania somnifera)

Choosing and Using the Right Herbs

When it comes to adaptogens, not all are created equal. Some are classified as true adaptogens, while others are considered probable or possible adaptogens based on their strength and specific effects. Here’s a breakdown of the categories and some details that tell you more about what makes each adaptogen unique. This categorization is based on the work of David Winston (RH).

True Adaptogens

True adaptogens are the most widely recognized for their ability to support resilience and balance in the body. These include:

American Ginseng (Panax quinquefolius): Moistening, mild, and suitable for people with a dry constitution.
Asian Ginseng (Panax ginseng): Typically warming and drying; the red form is particularly strong and stimulating, while the white Ginseng is a bit gentler and more moistening. Classically this plant was reserved for people over the age of 60-65.
Eleuthero (Eleutherococcus senticosus): Also known as Siberian Ginseng, this is generally milder and adaptable for a wider range of people, especially those of a younger age.
Rhodiola (Rhodiola rosea): This herb is very drying and astringent, and can be overstimulating for many. I consider it the most stimulating adaptogen.
Ashwagandha (Withania somnifera): Strong yet gentle, supports the nervous system, and supports muscle and muscle-related autoimmune conditions, like myalgias. It is considered calming but can stimulate in higher doses.
Schisandra (Schisandra chinensis): Antioxidant, astringent, and drying, a liver tonic, lung trophorestorative, and excellent for cognitive function.
Cordyceps (Cordyceps sinensis): Known for respiratory support and energy without overstimulation at moderate doses, excellent immune support.
Shilajit: Not an herb but a mineral-rich pitch traditionally sourced from the Himalayas, known for its revitalizing properties

Probable Adaptogens

Some herbs are not fully classified as adaptogens but show promising adaptogenic qualities. For example:

Holy Basil (Ocimum sanctum): A versatile nootropic herb with immune, digestive, and nervous system benefits, along with notable blood sugar regulating properties.
Shatavari (Asparagus racemosus): Moistening, nourishing, and strengthening, especially helpful for female reproductive health. This is a classic female rasayana in Ayurvedic medicine.
Codonopsis (Codonopsis pilosula): Known as “poor man’s Ginseng,” it is a gentler, more affordable alternative to Ginseng.
Reishi (Ganoderma lucidum): A powerful immune modulator, less direct on energy but highly beneficial for respiratory and liver health.

There are lots of other herbs in the Traditional Chinese Medicine Materia Medica that are generally considered probable adaptogens, such as Tienchi Ginseng, Cynomorium (Suo Yang), Cistanche (Rou Cong Rong), and Morinda (Ba Ji Tian).

Possible Adaptogens

Maca (Lepidium meyenii): I tend to consider this more of a food than an herb. It should thus be taken in higher doses.
Licorice root (Glycyrrhiza glabra): Very moistening, respiratory affinity, cortisol sparing to prolong its effects
Jiaogulan (Gynostemma pentaphyllum)
Guduchi (Tinospora cordifolia)

Not all adaptogens are created equal, and it’s important to understand their differences. Some are calming, like Ashwagandha, Schizandra (in low to moderate doses), Jiaogulan, and Cordyceps—though, in high doses, both Schizandra and Cordyceps can become stimulating. Other adaptogens, like Rhodiola, red Asian Ginseng, and American Ginseng, are naturally more stimulating, especially at higher doses. Eleuthero is another example, often milder but capable of a stronger effect at elevated doses. Rhodiola is the most stimulating, with red Asian Ginseng and American Ginseng following.

Some adaptogens are moistening, like American Ginseng, white Asian Ginseng, Shatavari, and Cordyceps, whereas others, like Rhodiola and Schizandra, are very drying and astringent—qualities often overlooked. This is why it’s important not to give Rhodiola to someone already dry, as it will only exacerbate their dryness further.

From an energetic perspective, most adaptogens are warm to hot in nature, with a few being cooling. Rhodiola, for example, tends toward cooling, while Eleuthero and Jiaogulan are more neutral.

Another way to determine which adaptogen is right for someone is based on age. Traditionally, the stronger adaptogens, like Asian Ginseng, were reserved for the elderly with signs of depletion, weakness, or coldness. It’s not an herb we’d give a vibrant 20-year-old. However, if someone younger has premature signs of aging due to stress, they might benefit from these herbs. Generally speaking, milder adaptogens like Eleuthero and Ashwagandha are more suitable for younger to middle-aged people.

With all this said, it’s important to recognize that giving adaptogens isn’t enough to address fatigue. I limit my usage of adaptogens when helping people to usually one, with a maximum of three, and they each need to fit the person’s needs and constitution. Adaptogens pair well with lifestyle changes, dietary adjustments, and identifying the root causes of fatigue. Often, I start with assessing food intolerances, sleep quality, nutrient levels, and chronic stressors. Supporting stress management is key, as is addressing gut health, given its close link to brain health.

Using adaptogens holistically means targeting and remedying the underlying sources of fatigue first, using replenishing herbs that help the body recover second, and using adaptogens third (and only) if the adaptogen aligns with the constitution and constellation of symptoms someone has.

When using adaptogens, selecting the specific one(s) that match the patient is key, dosage is critical, and they are always more effective when combined with other herbs in a larger protocol. By taking this careful and nuanced approach, you honor the whole person, not just treat the symptoms, and this is how you use adaptogens holistically, safely, and effectively.

For deeper studies of adaptogens, I recommend picking up a copy of David Winston’s Adaptogens book, along with Donnie Yance’s Adaptogens in Medical Herbalism. Paul Bergner also has a great audio course I highly recommend called Fatigue: Pathophysiology, Natural Therapeutics and Adaptogens.