What Are Adaptogens, Really? A Practitioner Breaks It Down

Functional Health Expert and Registered Nurse, Jennifer Moore, Gives a Lesson on Adaptogens

You’ve seen them on supplement labels and wellness blogs: adaptogens. But what are they, really? Do they live up to the hype? And more importantly, how do you actually use them in your daily routine without getting lost in wellness jargon? We sat down with functional health expert and nurse, Jennifer, to answer your biggest adaptogen questions.

Q: First off, what even is an adaptogen?

Great question. Adaptogens are natural substances, often herbs or mushrooms, that help the body adapt to physical, emotional, or environmental stressors. They’re not magic pills. Think of them more like regulators. They help bring balance when systems are overworked or underperforming. The term originated in the mid-20th century, and one of the foundational studies came out of Russia, where researchers were looking for ways to increase resilience in soldiers and cosmonauts.

Q: What makes something qualify as an adaptogen?

To be classified as an adaptogen, a substance must meet a few key criteria:

• It should be non-toxic in normal doses.
• It should help the body maintain homeostasis (aka balance).
• It should exert a normalizing effect regardless of the direction of change.

So whether your system is too hyped up or totally depleted, an adaptogen helps move it back toward center. That’s what makes them different from stimulants or sedatives.

Q: Which adaptogens are backed by the most research?

A few stand out in terms of scientific support:

• Ashwagandha (Withania somnifera): Widely studied for its effects on cortisol regulation, mood, and energy. A 2023 paper discusses the current research on the health-promoting benefits of ashwagandha.
• Rhodiola rosea: Known for reducing fatigue and improving mental performance, especially in high-stress environments. There’s some research highlighting its positive effects.
• Eleuthero (Siberian Ginseng): Historically used for stamina and immune resilience. A 2024 study found that Eleuthero may help improve memory and reduce anxiety by activating a key regulator of brain inflammation and cell protection. 
• L-Theanine: Technically an amino acid, not an herb, but it fits the adaptogen profile by promoting calm focus. Several studies show its ability to enhance alpha brain wave activity.

Q: Can I take more than one at a time? Or should I stick to just one?

This is where blends come in. Many adaptogens have overlapping effects, but when combined thoughtfully, they can have synergistic benefits. For example, ashwagandha and rhodiola work differently but complement each other well. You get grounded resilience from one and more immediate energy support from the other.

But the key word is “thoughtfully.” A well-formulated blend should take into account dosage, timing, and interactions. Just dumping a bunch of adaptogens together doesn’t make it more effective. Quality matters.

Q: What should I look for in an adaptogen supplement?

There are a few ways to take adaptogens. Some people prefer to take only one like ashwagandha, others like to buy multiple supplements and take them together (this is known as “stacking”), and there are people like me who prefer blends.

Blends incorporate multiple adaptogens into one supplement. This is much more cost effective than stacking and leverages the synergistic benefits of adaptogens in a well-formulated supplement.

ZenAdren is a good example of a targeted adaptogen blend. It’s designed to support daily balance, especially for people juggling a lot mentally or emotionally. I like that it combines well-researched ingredients like ashwagandha, l-theanine, and rhodiola with supportive herbs like Chinese skullcap and eleuthero. That combination gives you both immediate calm and sustained clarity.

I’ve been taking adaptogens for several decades and have tried multiple brands. There is no such thing as a cure-all. Nothing is. But if you’re looking for a blend that can holistically target stress, products like ZenAdren are worth trying to help reduce cortisol and “brain fog.”

Q: Do they work for everyone?

Adaptogens can be effective for many people but they do not work for everybody. That’s true for any supplement, and even for widely prescribed medications like GLP-1s. There’s no such thing as an one-size-fits-all solution. What matters is consistency. Adaptogens need time to build up in your system, so it’s important to follow the recommended dosage and take them daily for a few weeks to truly gauge their impact.

Q: How do I know if a supplement company is actually trustworthy before I buy?

When evaluating a supplement company, it’s important to look for trust signals beyond just customer reviews. One of the biggest concerns for buyers is wasting money on something that doesn’t work. That’s why a clear 30-day money-back or risk-free guarantee is such a strong indicator. It shows the company stands behind their product and is willing to prioritize the customer experience—even if it means refunding a few sales.

Other key trust signals include published third-party lab results and references to clinical studies that back up their ingredient claims. These details show a commitment to transparency and quality, not just marketing.

Q: Are there any adaptogens I should avoid?

Yes, context really matters. Not all adaptogens are right for everyone. For example, licorice root (a lesser-known adaptogen) can raise blood pressure if overused. Others like panax ginseng may be too stimulating for people with anxiety or sensitivity to stimulants.

That’s why quality formulations matter—blends should be designed with balance and intention, not just popularity. If you’re new to this, it’s best to start with gentler options like ashwagandha or l-theanine. And again, always talk to a healthcare provider if you’re taking medications, pregnant, or have specific conditions.

Q: Do adaptogens work better in the morning or at night?

Timing matters more than most people think. Some adaptogens are energizing, while others are more calming. Rhodiola and eleuthero are generally better in the morning or early afternoon—they help with stamina and mental clarity. Ashwagandha and l-theanine, on the other hand, tend to be more calming and can be taken later in the day, especially if you deal with racing thoughts at night.

If you’re taking a blend, see what the formula leans toward. Some blends are balanced for all-day support. But if you’re taking individual adaptogens, try timing them to match your energy rhythms. And always take them with food—your body absorbs them better that way.

Q: Can I combine adaptogens with other supplements or medications?

Yes, but do it carefully. Adaptogens can interact with medications like antidepressants, thyroid meds, or blood pressure drugs. That doesn’t mean you can’t take them—it just means you should check with your provider, especially if you’re already on a complex supplement stack or prescription meds.

Some people also combine adaptogens with nootropics, amino acids, or even CBD for different effects. It really depends on your goals. But stacking without a plan can lead to unwanted side effects, so keep it simple and strategic. Quality over quantity.

Q: Any final advice for someone trying adaptogens for the first time?

Start slow. Be consistent. Think of adaptogens as nutrients for your nervous system. They don’t work like pharmaceuticals—the effects are subtle, but they build. I usually recommend trying a single product consistently for 3 to 4 weeks before evaluating. And always check with your provider if you’re on medications or have underlying conditions.

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