These plants help against stress and strain

What are adaptogens?

Adaptogens are substances mainly derived from plants that are believed to help the body adapt to various stressors. These are not the plants themselves, but the secondary plant compounds they contain. These so‑called phytonutrients help the body cope better with physical, mental or environmental strains and maintain or restore its natural balance. The term “adaptogen” literally means “to adapt”, which aptly describes their function.

Adaptogens are commonly found in traditional medicinal plants, herbs and functional mushrooms, and also in familiar spices such as turmeric. They act as regulators in the body without disrupting normal physiological processes. In addition, they can protect cellular health, improve mental and physical performance and support recovery, which is of particular interest to athletes.

There are three main areas where adaptogens can be helpful: physical stress, psychological stress and environmental stress. Their varied properties make them valuable companions for people seeking a natural way to manage stress and support overall health.

How do adaptogens work in the body?

Adaptogens exert their effects by enhancing the organism's ability to adapt to different stressors and by helping to restore internal balance — homeostasis. Their primary action is to modulate the body's responses to stress, particularly by influencing the so‑called HPA axis (hypothalamic‑pituitary‑adrenal axis), a central system that governs hormonal responses to stress. Through this regulation, adaptogens help protect the body from both overreactions and underreactions.

An important aspect is their capacity to support the body regardless of the type of stress, whether physical, emotional or chemical. They have a stress‑reducing effect by relieving tension and improving the body's ability to cope with stress‑related burdens.

Moreover, adaptogens support immune function by stimulating immune cell activity and thereby strengthening the body's defences against infections. They also have a positive influence on hormonal balance, which can be beneficial in cases of hormonal imbalance. Adaptogens can help increase the body's energy efficiency, with positive effects on physical and mental performance.

Another effect is the improvement of sleep quality, as certain adaptogens have calming properties and can reduce tension, making it easier to fall asleep and promoting restorative sleep. Overall, they help make the body more resilient to daily challenges and support general well‑being over time.

Which plants and mushrooms are considered adaptogens?

Adaptogens include plants and mushrooms that can help the body better manage stress and enhance overall well‑being. One of the best‑known adaptogenic plants is Ashwagandha (Withania somnifera), often called the “king of Ayurvedic herbs”. It is frequently used to lower cortisol levels, reduce anxiety and support the immune system. Another important plant is Ginseng (Panax ginseng), whose root is especially known for improving cognitive function, stabilising blood sugar and promoting restful sleep.

Among adaptogens, Chaga (Inonotus obliquus), which grows on birch trees in Siberian forests, stands out. Rich in antioxidants, it has been traditionally used for gastrointestinal complaints. Cordyceps, a fungus native to regions such as Tibet, can improve oxygen utilisation and reduce fatigue. Another adaptogen is Reishi (Ganoderma lucidum), regarded in traditional Asian medicine as the “mushroom of immortality”; its antioxidant properties can help reduce stress and strengthen heart and mind.

The Lion's Mane mushroom (Hericium erinaceus), found in damp forests, also has beneficial effects. It supports the immune system, promotes brain health and enhances memory function. Among plants, Rhodiola (Rhodiola rosea) is particularly popular for its mood‑lifting effects, combating exhaustion and increasing serotonin levels.

The Schisandra berry, a versatile medicinal plant from China, supports memory, boosts immunity and enhances vitality. Equally notable is Maca (Lepidium peruvianum), a plant from the Peruvian Andes known for its energising and fertility‑supporting effects. Licorice root (Glycyrrhiza glabra) is also versatile and can help with inflammation, coughs and low blood pressure.

Finally, Tulsi (Ocimum sanctum), also known as holy basil, is worth mentioning. This plant has a calming effect, reduces stress and can be a healthy alternative to caffeinated drinks. All of these plants offer a range of uses and can be selected according to individual needs.

Adaptogens in skincare: stress‑killers for the skin?

Adaptogens have the potential to protect the skin naturally from the harmful effects of stress. In skincare they are particularly effective because they help soothe the complexion and minimise inflammation. For example, ginseng, through its calming properties, can relieve skin irritations such as redness or itchiness. Rhodiola promotes collagen production and leaves the skin looking fresher and more radiant. Oil from goji seeds not only strengthens the skin barrier but also improves moisture absorption and retention.

An especially important effect of adaptogens in skincare is their antioxidant action, which helps prevent cellular damage caused by free radicals. Such damage accelerates skin ageing and promotes the formation of wrinkles and pigment spots. By protecting against these harmful influences, adaptogens contribute to a more youthful and healthier skin appearance over time.

Furthermore, adaptogens enhance the skin's resilience to external stressors such as UV radiation or pollution. They balance the skin barrier so that the skin can better cope with environmental stress. In skincare products like serums or creams they are particularly effective because they can address the skin's needs in a targeted way.

What side effects do adaptogens have?

Adaptogens are generally considered safe and well tolerated. So far, no serious and common side effects associated with adaptogen use have been reported. They are not toxic and do not appear to carry a known risk of dependence, unlike some other performance‑enhancing substances.

In very rare cases, however, mild side effects may occur with excessive use or in those with individual sensitivities. Some people report sleep disturbances or digestive problems when taking high doses. These side effects are relatively uncommon and can often be avoided by adjusting the dose or choosing a different adaptogen.

How to use adaptogens correctly: practical tips

• Choose the form of adaptogen that suits you. Decide between powders, capsules, teas or extracts according to your preferences and lifestyle. Try different forms to find the most convenient and effective option for you.
• Observe the recommended dosage. Follow the dosage guidelines for each adaptogen, e.g. 300–500 mg Ashwagandha per day or 200–400 mg Ginseng per day.
• Incorporate adaptogens into your diet. Mix powdered forms like Ashwagandha, Chaga or Cordyceps into yogurt, smoothies or muesli. This is an easy way to take them daily without disrupting your routine.
• Pay attention to timing. Take stimulating adaptogens like Rhodiola in the morning or early afternoon, while calming adaptogens such as Ashwagandha can be taken in the evening before bedtime.
• If you use adaptogens to manage stress, take them regularly to achieve long‑term results. Also try ginseng or rhodiola teas, which have soothing effects.
• Use adaptogens in skincare as well. Add adaptogens such as Ashwagandha or ginseng to skincare products. Start slowly and patch‑test for possible skin reactions.
• For best results, rotate between different adaptogens every six weeks to optimise the body's adaptation.
• When preparing adaptogenic teas, steep them for at least four to six hours so that the active compounds can fully infuse.
• For adaptogens to work optimally, ensure adequate sleep, exercise and a balanced diet.

Adaptogens are natural substances that can help the body cope with stress and promote overall well‑being. They support balance in the body by regulating the stress response and enhancing physical and mental performance.