"Adaptogen" is a traditional term for herbs believed to help the body cope with everyday stress. The best known are ashwagandha (Ayurveda), rhodiola (European and Asian folk use), Korean red ginseng (East Asian practice), maca (Peru) and shilajit (Himalayan mineral resin). Research on these herbs is growing but mixed, quality varies between brands, and some interact with medicines or are unsuitable in pregnancy or with certain conditions. Choose standardized, third-party-tested products and check with your doctor first.
Adaptogens at a glance
| Herb | Tradition | Common reasons people take it | Key cautions |
|---|---|---|---|
| Ashwagandha | Ayurveda | Everyday stress, relaxation | Avoid in pregnancy; ask a doctor if you have thyroid or autoimmune conditions or take sedatives; rare liver concerns reported |
| Rhodiola rosea | Northern Europe and Asia | Busy, demanding periods | May interact with some medicines; ask a doctor if you have a mood disorder |
| Korean red ginseng (Panax) | East Asia | Energy and endurance | Can affect blood sugar and blood thinners; may disturb sleep |
| Maca | Andes, Peru | Energy; traditionally also eaten as food | Generally well tolerated as food; ask a doctor in pregnancy or with hormone-sensitive conditions |
| Shilajit | Himalayas | Energy and vitality in traditional use | Choose purified, lab-tested products; raw shilajit can contain heavy metals |
Ashwagandha
Ashwagandha root has a long history in Ayurvedic practice. KSM-66 is a branded, standardized root extract used in a number of studies. The KSM-66 Ashwagandha Capsules 1800mg are gluten-free and vegan-friendly. Note that 1800 mg is higher than many studied doses, so follow the label and your doctor's advice.
Rhodiola
Rhodiola rosea grows in cold mountain regions and has centuries of folk use in Europe and Asia. Both the 500mg Rhodiola Rosea Capsules (60 capsules, one daily) and Floraviva Rhodiola Rosea Capsules provide 500 mg per capsule. Many people take it in the morning, because it can feel stimulating.
Korean red ginseng
Red ginseng is Panax ginseng root that has been steamed and dried. The Korean Red Panax Ginseng Capsules use ginseng from Korea's Geumsan region and are made in a GMP-certified facility. Take it earlier in the day and avoid combining it with lots of caffeine.
Maca
Maca is a root vegetable from the high Andes, eaten as food for generations. Black maca is one color variety. Options include Black Maca 1000mg Capsules (60 capsules, organic, non-GMO, from Peru) and Organic Maca Root Tablets. Read our full maca root guide.
Shilajit
Shilajit is a sticky, mineral-rich resin that seeps from high-altitude rocks and is naturally rich in fulvic acid. Because raw shilajit can contain contaminants, purification and testing are essential. The Himalaya Shilajit Capsules are described as purified and tested by independent labs.
How to choose an adaptogen
- Start with one. Stacking several makes it impossible to tell what is working or causing side effects.
- Look for a standardized extract and a clear amount per serving.
- Look for third-party testing for purity, especially for shilajit.
- Follow the label dose and give it a few weeks.
- Stop if you feel unwell and tell your doctor.
Browse herbal supplements.
Who should avoid or ask first
- Pregnant or breastfeeding women.
- Anyone taking prescription medicines, especially for blood pressure, blood sugar, thyroid, mood, sleep, or blood thinning.
- People with autoimmune, thyroid, liver, hormone-sensitive or mood conditions.
- Anyone scheduled for surgery.
- Children.
Frequently asked questions
What is an adaptogen?
A traditional term for herbs believed to help the body cope with stress. It is not a medical classification.
Which adaptogen is best for beginners?
There is no single best one. Many people start with one herb from a reputable, tested brand after checking with their doctor.
Can I take ashwagandha and rhodiola together?
Some people do, but combining herbs increases the chance of interactions. Ask your doctor or pharmacist.
How long do adaptogens take to work?
People often try them for several weeks. Results vary, and evidence is still developing.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. This article is general information, not medical advice. Consult your doctor before starting any supplement, especially if you are pregnant, nursing, taking medication or have a medical condition.
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