What adaptogens are and aren’t, how they work, and why we love them—though not more than any other classification of herbs, of course—is the single most common topic I’ve been asked to speak about in my career as an herbalist. To be an adaptogen, a substance must be nontoxic in therapeutic doses, nonspecific, and systemically normalizing. The ingredients must also work through the sympathetic nervous system and hypothalamic-pituitary-adrenal (HPA) axis—the sort of master-control system that regulates the body’s response to stress, comprised of the hypothalamus, pituitary gland, and adrenal glands. Adaptogens also coordinate the release of hormones such as cortisol to mobilize energy reserves and enable us to adapt to stressors.
Research on adaptogens is extensive and accelerated after the 1940s, which is when the term originated (meaning that while the herbs have been used for thousands of years, the term itself is relatively new). Which herbs are classified as adaptogens is based on scientific research; that is, the descriptor of “adaptogen” isn’t and shouldn’t be applied subjectively. Let’s explore each characteristic in more detail.
Adaptogens are nontoxic in therapeutic doses, meaning that at levels considered medicinal or functional, the ingredient is safe. While this may seem obvious, many common spices—for example nutmeg, thyme, oregano, and cinnamon—are toxic at high doses.
Adaptogens’ nonspecific quality is especially notable because it describes their broad-acting and sometimes seemingly contradictory effects, meaning a single herb can be capable of both raising and lowering a certain hormone, according to the body’s specific imbalance in either direction. For example, ashwagandha has a normalizing effect on cortisol: It will balance abnormally high levels of the stress hormone, but not lower it below what’s considered “normal” or healthy. In other words, adaptogens act a bit like internal thermostats: When the temperature is too high, they lower it; if too low, they raise it. Adaptogens are generalists rather than specialists, working across endocrine, nervous, immune, and stress-response systems and nudging us toward balance, but not beyond it.
And therein lies their normalizing action: Adaptogens encourage our bodies toward that precious, aspirational state of harmony. This is often described as increasing a condition of nonspecific resistance in one or multiple body systems to help us regain normalcy.
The primary function of adaptogens involves balancing our HPA axis, which results in enhanced energy flow and regulation, reduced external stress sensation, boosted resilience, sharpened mental focus, and improved quality of deep sleep following rest.
They enhance mental and physical performance and may increase longevity, especially by mitigating the negative effects of stress, but by other actions as well. These herbs also have a special relationship with cortisol and related stress mechanisms and mediators. They can prevent and resist strain by increasing the level of messenger substances that activate our response more efficiently, actually suppressing excess cortisol and increasing the capacity of our system to respond while maintaining a higher level of equilibrium.
In other words, adaptogens are best-self optimizers, not specific levers to pull for immediate and specific effects. Most require several weeks of daily use before benefits are felt, and so are ideal to use for long periods of time. They’re great as assists through particularly difficult periods, which is how I tend to work with them—as potent plant medicines for particularly strenuous times, or to support periods of recovery.
As always, adaptogens need to be paired with lifestyle adjustments to ensure we’re not prolonging, and thereby worsening, the inevitable: burnout. One of the greatest cautions accompanying adaptogens is the advice against using them to better handle chronic stress, rather than addressing its cause; doing so makes us less able to sense when we’re about to hit a wall of fatigue. So use adaptogens to improve your resilience under stress and recovery from it, but always paired with modifications to the routines, habits, or conditions contributing to the stress.
In my new book Naturally, I explore the most common and effective adaptogenic herbs, which represent the small group of “true” adaptogens. Beyond their traditional role in stress relief, these herbs offer a broad spectrum of additional benefits, including enhancing relaxation, boosting energy levels, improving athletic performance, sharpening mental clarity, and supporting overall longevity.
Their diverse effects make them valuable for a wide range of health and wellness goals, and are especially functional as anchors in herbal formulas.
This article is excerpted from NATURALLY by Rachelle Robinett, RH (AHG), published by Penguin Life, an imprint of Penguin Publishing Group, a division of Penguin Random House, LLC. Copyright © 2025 by Rachelle Robinett.
You may also enjoy:
Topics: Herbalism
Rachelle Robinett, RH (AHG) is a professional herbalist, educator, and life-long naturalist. She’s the founder of Pharmakon Supernatural, a New York based, globally-spirited company dedicated to modern herbalism education. The Supernatural ecosystem includes Supernatural cafe & shop, a product line of herbal gummies (HRBLS), and on-demand online classes that bring the history and global nature of herbalism into the daily lives of modern humans. Rachelle combines holistic herbalism experience with today’s health science and an understanding of both individual behavior modification and wellness industry zeitgeists to create life-changing health for thousands of people every day. In active recovery, Rachelle travels as much as possible, writes poetry, trains like a would-be athlete, and practices solitude.
What adaptogens are and aren’t, how they work, and why we love them—though not more than any other classification of herbs, of course—is the single most common topic I’ve been asked to speak about in my career as an herbalist. To be an adaptogen, a substance must be nontoxic in therapeutic doses, nonspecific, and systemically normalizing. The ingredients must also work through the sympathetic nervous system and hypothalamic-pituitary-adrenal (HPA) axis—the sort of master-control system that regulates the body’s response to stress, comprised of the hypothalamus, pituitary gland, and adrenal glands. Adaptogens also coordinate the release of hormones such as cortisol to mobilize energy reserves and enable us to adapt to stressors.
Research on adaptogens is extensive and accelerated after the 1940s, which is when the term originated (meaning that while the herbs have been used for thousands of years, the term itself is relatively new). Which herbs are classified as adaptogens is based on scientific research; that is, the descriptor of “adaptogen” isn’t and shouldn’t be applied subjectively. Let’s explore each characteristic in more detail.
Adaptogens are nontoxic in therapeutic doses, meaning that at levels considered medicinal or functional, the ingredient is safe. While this may seem obvious, many common spices—for example nutmeg, thyme, oregano, and cinnamon—are toxic at high doses.
Adaptogens’ nonspecific quality is especially notable because it describes their broad-acting and sometimes seemingly contradictory effects, meaning a single herb can be capable of both raising and lowering a certain hormone, according to the body’s specific imbalance in either direction. For example, ashwagandha has a normalizing effect on cortisol: It will balance abnormally high levels of the stress hormone, but not lower it below what’s considered “normal” or healthy. In other words, adaptogens act a bit like internal thermostats: When the temperature is too high, they lower it; if too low, they raise it. Adaptogens are generalists rather than specialists, working across endocrine, nervous, immune, and stress-response systems and nudging us toward balance, but not beyond it.
And therein lies their normalizing action: Adaptogens encourage our bodies toward that precious, aspirational state of harmony. This is often described as increasing a condition of nonspecific resistance in one or multiple body systems to help us regain normalcy.
The primary function of adaptogens involves balancing our HPA axis, which results in enhanced energy flow and regulation, reduced external stress sensation, boosted resilience, sharpened mental focus, and improved quality of deep sleep following rest.
They enhance mental and physical performance and may increase longevity, especially by mitigating the negative effects of stress, but by other actions as well. These herbs also have a special relationship with cortisol and related stress mechanisms and mediators. They can prevent and resist strain by increasing the level of messenger substances that activate our response more efficiently, actually suppressing excess cortisol and increasing the capacity of our system to respond while maintaining a higher level of equilibrium.
In other words, adaptogens are best-self optimizers, not specific levers to pull for immediate and specific effects. Most require several weeks of daily use before benefits are felt, and so are ideal to use for long periods of time. They’re great as assists through particularly difficult periods, which is how I tend to work with them—as potent plant medicines for particularly strenuous times, or to support periods of recovery.
As always, adaptogens need to be paired with lifestyle adjustments to ensure we’re not prolonging, and thereby worsening, the inevitable: burnout. One of the greatest cautions accompanying adaptogens is the advice against using them to better handle chronic stress, rather than addressing its cause; doing so makes us less able to sense when we’re about to hit a wall of fatigue. So use adaptogens to improve your resilience under stress and recovery from it, but always paired with modifications to the routines, habits, or conditions contributing to the stress.
In my new book Naturally, I explore the most common and effective adaptogenic herbs, which represent the small group of “true” adaptogens. Beyond their traditional role in stress relief, these herbs offer a broad spectrum of additional benefits, including enhancing relaxation, boosting energy levels, improving athletic performance, sharpening mental clarity, and supporting overall longevity.
Their diverse effects make them valuable for a wide range of health and wellness goals, and are especially functional as anchors in herbal formulas.
This article is excerpted from NATURALLY by Rachelle Robinett, RH (AHG), published by Penguin Life, an imprint of Penguin Publishing Group, a division of Penguin Random House, LLC. Copyright © 2025 by Rachelle Robinett.
You may also enjoy:
Topics: Herbalism
Rachelle Robinett, RH (AHG) is a professional herbalist, educator, and life-long naturalist. She’s the founder of Pharmakon Supernatural, a New York based, globally-spirited company dedicated to modern herbalism education. The Supernatural ecosystem includes Supernatural cafe & shop, a product line of herbal gummies (HRBLS), and on-demand online classes that bring the history and global nature of herbalism into the daily lives of modern humans. Rachelle combines holistic herbalism experience with today’s health science and an understanding of both individual behavior modification and wellness industry zeitgeists to create life-changing health for thousands of people every day. In active recovery, Rachelle travels as much as possible, writes poetry, trains like a would-be athlete, and practices solitude.
