Adaptogens For Stress & Fatigue: How They Work + 4 Of An M.D.'s Favorites

Judging from the proliferation of coffee and cupcake shops popping up these days, caffeine and sugar are what a lot of folks are using to try to fight back against stress and fatigue.

The problem is, these quick fixes don’t actually work long-term. The crash is never far behind—so it’s back to the coffee to start the cycle again, turning your day into a rollercoaster ride of highs and lows.

Fortunately, there are healthier ways to get through the day. One is with adaptogens—herbs that show promise in helping the body adapt to stress and resist fatigue.

Here's what we know so far about how adaptogens can help with the stress response and a rundown of my favorite types to take:

Adaptogens are a unique group of herbal ingredients used to support the health of your adrenal system—the system in charge of managing the body’s hormonal response to stress.

They enhance the body's ability to cope with stress slowly and gently, without jolts or crashes. They’re called adaptogens because of their unique ability to “adapt” their function according to your body’s specific needs. Though their effects may initially be subtle, they’re real and undeniable.

Adaptogens weren’t born yesterday. In fact, they’ve been used in Chinese and Indian Ayurvedic medicine for centuries. Recently, studies have found evidence to show that adaptogens offer positive benefits and are usually safe for long-term use.

Adaptogens work a bit like a thermostat. When the thermostat senses that the room temperature is too high it brings it down and when the temperature is too low it brings it up. Adaptogens can calm you down and enhance your energy at the same time without overstimulating.

By supporting adrenal function, they can help counteract the adverse effects of stress and help maintain balance in the body. They support cells eliminate toxic byproducts of the metabolic process, access more energy, and utilize oxygen more efficiently.

The following are four adaptogen herbs I consider most important. You can take these adaptogens individually or in a combination formula, but be sure to consult a doctor before you start taking them and pay attention to the cautions I've listed below.

For thousands of years, Asian Ginseng has been one of the most valued (and most expensive) medicinal plants in the world.

It has been studied extensively for its ability to help the body withstand stress and is believed to influence metabolism within individual cells. Western herbalists also say that it helps maintain the body’s normal immune response and supports the growth of normal cells.

Eleuthero is used in traditional Chinese medicine for muscle spasms, joint pain, sleep issues, and fatigue. In Germany, its use is approved for chronic fatigue syndrome, impaired concentration, and illness recovery. Anecdotally, users claim that it can also enhance memory, mood, and feelings of well-being.

Ashwagandha has been used for thousands of years in Ayurvedic medicine. Like Asian Ginseng, ashwagandha is used to support vitality, energy, endurance and stamina, and support the immune system.

Today, herbalists often recommend it for people with sleep problems, fatigue, and impotence associated with stress or exhaustion. It's been shown to enhance endocrine function1, especially in the thyroid and adrenals. Ayurvedic healers have long prescribed the herb for exhaustion brought on by both physical and mental strain.

Rhodiola Rosea is used to help maintain healthy cortisol levels in the body. What’s more, rhodiola has demonstrated an ability to support cellular energy metabolism2 and enhance brain function and mood3.

When incorporated into a healthy routine, research shows that some adaptogens can help people better handle stress and fatigue. The four adaptogens that I usually recommend for this purpose are Asian Ginseng, Eleuthero, Ashwagandha, and Rhodiola Rosea, but you should always check in with your doctor before starting with any new herbal medicines.