Chances are, you’ve probably heard a little something about the adaptogen craze, though the hype seems to center around the same basic ones, like ashwagandha or reishi mushroom. But there are so many more seriously underrated adaptogenic ingredients out there, and they deserve a little time in the limelight as well! Today, I want to talk about some of these lesser-known ancient herbs and roots. They’ve been quietly making waves in both traditional Chinese medicine and Ayurvedic medicine for centuries, and for good reason. Considering the constant low-key stress buzz we all live with these days, these are some of the best ways to support everything from energy levels to immune function.

What Are Adaptogens?

Adaptogens are a special category of herbs, roots, and fungi that help the human body resist physical, emotional, and environmental stressors, You might think of them as nature’s way of giving your stress-response system a little tune-up. Unlike quick fixes (hello caffeine), adaptogens work by modulating your HPA axis, which is the network of glands and hormones that controls your body’s stress response. They do more than just pump up your energy. They help your body adapt to stressful situations over time.

In traditional Chinese medicine and Ayurvedic medicine, adaptogenic herbs like holy basil, ashwagandha (withania somnifera), and panax ginseng have been used for centuries to support immune function, improve energy levels, and promote balance within the body. And now, modern science is backing up these ancient herbs with research and showing their ability to regulate cortisol, boost immunity, and improve cognitive function.

So how do they work? Each adaptogen has unique active ingredients that interact with your body in specific ways. Some, like Rhodiola Rosea, target your brain to improve mental clarity and reduce fatigue, while others, like Cordyceps Militaris, work on a cellular level to enhance energy production and immune support. What makes adaptogens different from other dietary supplements is their ability to promote balance. They both help calm you down when you’re wired and give you a lift when you’re dragging.

The Main Benefits of Adaptogens:

• Stress management: They regulate stress hormone levels (like cortisol) and support adrenal glands.
• Boost energy: They help maintain stable energy levels without the crash.
• Immune support: They improve immune function by enhancing the body’s natural defense mechanisms.
• Cognitive function: They increase focus, memory, and overall mental performance.
• Balance: They help your body cope with both short-term and chronic stressors.

While adaptogens offer lots of health benefits, they’re not a one-size-fits-all solution. Some may be better for energy (Siberian ginseng), while others excel at promoting calm (holy basil). And like any supplement, they’re best used as part of a balanced lifestyle, with proper sleep, nutrition, and exercise doing their share of the heavy lifting.

One final note: Always consult a healthcare provider before starting any adaptogen supplements, especially if you’re pregnant, dealing with a medical condition, or taking medication. Ancient herbs may be powerful, but they’re no substitute for modern medical advice.

That being said, here are 5 of my favorite adaptogenic ingredients that you’ve probably never heard of.

 

Shou Wu (He Shou Wu)

If you’ve ever wondered what happens when ancient herbs meet modern science, it’s adaptogens like Shou Wu, a plant root that’s been long-revered in traditional Chinese medicine for its ability to boost immunity, improve blood sugar levels, and give your hair that luscious glow (bonus points if you’re trying to fend off gray hairs, as it slows the process). Some animal studies even suggest that Shou Wu can help protect against oxidative stress, which is a fancy way of saying it might keep your cells from freaking out under pressure.

Other benefits: 

• May promote liver and kidney health by supporting detoxification pathways.
• Could improve circulation and support cardiovascular health.
• Contains antioxidants that help fight free radicals, reducing oxidative stress in cells.
• Potentially improves sleep quality by calming the nervous system.

Why it’s cool: It’s loaded with active ingredients that support the body’s stress response and promote long-term health benefits without making you jittery.

Caution: Pregnant women or anyone with a medical condition should definitely chat with a healthcare provider before going all-in on this one. Oh, and be sure to source it well—Shou Wu can sometimes contain heavy metals if not processed properly!

 

Schisandra Berries

I once tried schisandra berries in an adaptogen-packed hot chocolate, and let me tell you, it was like drinking stress relief in a cup. These tiny berries are considered one of the best adaptogens for improving energy levels and supporting adrenal glands during stressful situations. They’re known for helping the body cope with both mental and physical stress by regulating the HPA axis (fancy science term for how your brain tells your adrenal glands to chill out).

Clinical trials have also linked schisandra to improved cognitive function, mental clarity, and even athletic performance. Not bad for a berry that looks like it should be sprinkled over your morning smoothie.

Other benefits: 

• Known to enhance endurance by increasing nitric oxide levels, which improves blood flow.
• Helps regulate blood sugar levels, making it a potential ally in managing metabolic health.
• Improves skin health by reducing inflammation and enhancing the body’s resistance to environmental stressors.
• May improve respiratory function, making it useful in high-stress, high-performance environments.

Best for: Long hours at work, chronic stress, or when you’re juggling 58 things and trying not to lose your mind.

 

Arctic Root (Rhodiola Rosea)

Let’s talk about Rhodiola Rosea, aka the cool kid of high-altitude plants. This root is a popular adaptogen in Western culture for good reason: it’s been studied for its positive effects on mood, energy levels, and overall brain function. Animal models and preliminary review of studies suggest that it can help reduce the effects of stress by balancing cortisol levels (your stress hormone) and improving mental performance during those long hours when you can’t afford a mental crash.

Other benefits: 

• Enhances the body’s ability to adapt to high altitudes, reducing fatigue and dizziness.
• May help regulate appetite and weight gain caused by chronic stress.
• Improves sleep patterns by modulating stress hormone levels.
• Shows potential in reducing symptoms of mild depression according to clinical trials.

Fun fact: Russian cosmonauts were once given Rhodiola to boost their energy and help with the effects of stress from being in space. If it’s good enough for astronauts, it’s probably good enough for your 3 PM slump.

 

Eleuthero Root (Siberian Ginseng)

While everyone’s busy talking about Asian ginseng and American ginseng, Siberian ginseng (aka eleuthero root) is quietly doing its thing. This adaptogen supports immune function, helps regulate blood sugar levels, and improves physical endurance. Some athletes swear by it for its ability to enhance athletic performance, especially at high altitudes where oxygen is scarce. It’s also been shown to have adaptogenic properties that help manage chronic stress by supporting adrenal fatigue.

Other benefits: 

• Supports better recovery from physical exertion, making it ideal for post-workout use.
• Enhances cognitive function under stressful situations, such as exams or tight deadlines.
• Can improve immune response by increasing the activity of natural killer cells.
• May offer mild sedative effects, which helps manage anxiety.

Warning: If you have high blood pressure or take any kind of drug administration that affects your nervous system, talk to your healthcare provider before adding eleuthero root to your routine.

 

Cordyceps Militaris

Adaptogenic mushrooms are having a moment, and Cordyceps Militaris is one of the more interesting varieties. Unlike your usual adaptogens that grow in the ground, this one grows on bugs (yeah, I know, weird). But don’t let that creep you out. Cordyceps are known for their powerful immune support and ability to increase oxygen uptake, making them a favorite among athletes and anyone dealing with low energy levels.

Cordyceps have also been studied for their potential in stress management and immune response, with promising results in animal models. Plus, they pair beautifully with other functional mushrooms like chaga and lion’s mane in your morning adaptogenic tea or coffee.

Other benefits: 

• Enhances ATP (energy) production in cells, improving overall stamina.
• Known to have anti-inflammatory properties, which may support recovery from injuries.
• Can help regulate cholesterol levels by improving liver function.
• Preliminary animal studies suggest it may have anti-aging effects by reducing cellular damage.

 

Bettering Our Bodies

While adaptogenic ingredients might sound a lot like buzzwords, they’re actually effective tools you can use to help your body cope with life’s constant stressors, whether that’s long hours, chronic stress, or just trying to keep your energy levels stable.

Just remember, not all adaptogens are one-size-fits-all. As always, consult your friendly neighborhood healthcare provider before diving into the world of ancient herbs and adaptogen supplements, especially if you’re dealing with a medical condition or any side effects from your current routine.

Now, excuse me while I go whip up some schisandra berry tea and pretend life’s not quite so hectic.