Here’s a comprehensive list of well-known adaptogens—natural substances that help the body adapt to stress, support the nervous system, and restore balance (homeostasis).
Many are used to boost energy, focus, mood, and immune resilience.
Contents
Comprehensive List of Adaptogens
| Adaptogen | Primary Benefits |
|---|---|
| Ashwagandha | Reduces cortisol, anxiety, supports thyroid and testosterone levels |
| Rhodiola Rosea | Boosts energy, endurance, and mental performance; reduces fatigue |
| Panax Ginseng | Enhances cognitive function, immune strength, and vitality |
| Eleuthero (Siberian Ginseng) | Improves stamina, supports immunity, enhances stress resilience |
| Holy Basil (Tulsi) | Calms nerves, supports adrenal health, and reduces inflammation |
| Schisandra Chinensis | Supports liver detox, endurance, and cellular protection |
| Cordyceps | Increases stamina, oxygen utilization, and athletic performance |
| Reishi Mushroom | Calms the nervous system, supports immune health, and sleep |
| Lion’s Mane | Nerve regeneration, cognitive support, and mood balance |
| Maca Root | Supports hormonal balance, libido, and energy (non-stimulating) |
| Licorice Root | Supports adrenal glands, prolongs cortisol (use with caution) |
| Gotu Kola | Brain tonic, promotes calm alertness and circulation |
| Astragalus | Boosts immunity and resilience, protects against physical stress |
| Shatavari | Supports female hormonal health and reduces stress |
| Suma Root | “Brazilian ginseng,” enhances energy, stamina, and immune function |
| Moringa | Nutrient-dense; supports energy, focus, and antioxidant defenses |
| American Ginseng | Less stimulating than Panax, supports immune and endocrine balance |
| Amla (Indian Gooseberry) | Potent antioxidant, supports stress response and detoxification |
Here’s a stacking guide for adaptogens that you can combine based on your goals (stress reduction, energy, focus, sleep, etc.).
Each adaptogen has unique benefits, and the idea is to tailor the combination to your needs.
Adaptogen Stacking
1. For Stress Reduction & Relaxation
- Ashwagandha: Reduces cortisol and supports adrenal health.
- Holy Basil (Tulsi): Calms the nervous system, reduces anxiety.
- Reishi Mushroom: Soothes stress, promotes relaxation and better sleep.
- Rhodiola Rosea (optional, if you need to balance stress with energy): Reduces fatigue while helping the body adapt to stress.
Recommended Dosage:
- Ashwagandha: 300–500 mg (with meals)
- Holy Basil: 500 mg (morning or evening)
- Reishi: 500 mg (before bed)
- Rhodiola: 200–400 mg (morning, if needed)
2. For Energy & Focus
- Panax Ginseng: Enhances physical and mental energy.
- Cordyceps: Boosts oxygen utilization, stamina, and endurance.
- Lion’s Mane: Supports cognitive function, memory, and mood.
- Maca Root: Provides sustained energy without the crash.
- Schisandra Chinensis: Supports energy production and mental clarity.
Recommended Dosage:
- Panax Ginseng: 200–400 mg (morning)
- Cordyceps: 1–2 grams (morning or pre-workout)
- Lion’s Mane: 500–1000 mg (morning)
- Maca Root: 500–1000 mg (morning)
- Schisandra: 500 mg (morning)
3. For Mental Clarity & Focus
- Gotu Kola: Improves brain function, cognitive support.
- Lion’s Mane: Enhances brain health and neurogenesis.
- Rhodiola Rosea: Helps with mental clarity and fatigue resistance.
- Astragalus: Supports mental endurance and immune function.
Recommended Dosage:
- Gotu Kola: 500 mg (morning or afternoon)
- Lion’s Mane: 500 mg (morning)
- Rhodiola Rosea: 200–400 mg (morning)
- Astragalus: 500 mg (morning or evening)
4. For Hormonal Support & Adaptation
- Shatavari: Supports female hormonal balance, stress management.
- Maca Root: Balances hormones and boosts energy.
- Suma Root: Enhances energy, stamina, and immune function.
- Ashwagandha: Supports thyroid and testosterone balance.
Recommended Dosage:
- Shatavari: 500 mg (morning or evening)
- Maca Root: 500–1000 mg (morning)
- Suma Root: 500 mg (morning)
- Ashwagandha: 300–500 mg (evening)
5. For Immune Support & Longevity
- Astragalus: Boosts the immune system, increases endurance.
- Reishi Mushroom: Supports the immune system and longevity.
- Schisandra Chinensis: Antioxidant properties, supports liver health.
- Licorice Root: Supports immunity and cortisol regulation (use cautiously).
Recommended Dosage:
- Astragalus: 500 mg (morning)
- Reishi: 500 mg (before bed)
- Schisandra: 500 mg (morning)
- Licorice Root: 200–500 mg (morning; use for short periods)
General Tips for Adaptogen Stacking
- Start with a single adaptogen and assess how it affects you before combining more.
- Cycle your use: Adaptogens are often best used in cycles, such as 2-3 weeks on and 1 week off to avoid building tolerance.
- Stack with complementary supplements: Consider combining adaptogens with magnesium (for relaxation), omega-3s (for inflammation), or vitamin D (for immunity) for enhanced effects.
- Mind your timing: Use stimulating adaptogens (e.g., Rhodiola, Panax Ginseng) in the morning, and calming adaptogens (e.g., Reishi, Ashwagandha) in the evening.
