What are adaptogens and how do they help with stress and energy?

Do you ever feel like your head is overflowing with to-do items and your energy is running low? That you wake up in the morning with the best intentions, but by noon, you feel like your battery is already half empty? You're certainly not alone. Stress and fatigue seem to be almost a standard part of modern life. Fortunately, there are natural remedies that can help with stress*, and one of the most interesting groups are the so-called adaptogens .

You might have seen the term pop up on social media or in a health food store: a jar of ashwagandha, rhodiola, or ginseng. But what exactly are adaptogens? And can they really help you manage stress better and maintain your energy levels?

Table of contents:

• What are adaptogens?
• How do they work?
• What are the benefits?
• Supplements
• Adaptogens in food
• Is it safe?

*Health claim pending approval by EFSA.

What exactly are adaptogens?

The word " adapto-" says it all: it comes from the English word "to adapt ," meaning "to adjust." Adaptogens are substances found in certain plants and mushrooms that support your body in coping with stressful situations.* They have been used for centuries in Chinese folk traditions and Ayurveda, but in recent years they have also been gaining increasing attention in the West.

In short: adaptogens help your body stay balanced*. They don't act as a stimulant or a sedative, but adapt to your needs. Feeling stressed? Then they can help you feel calmer*. Feeling lethargic? Then they help activate your natural energy*.  

*Health claim pending approval by EFSA.

How do adaptogens work in your body?

Our stress system largely revolves around the HPA axis (hypothalamic-pituitary-adrenal axis). When stressed, your body produces the hormone cortisol. This is helpful in dangerous situations, but less beneficial when you're constantly "on." Chronic stress can cause fatigue, irritability, and even sleep problems.

Adaptogens appear to support this system. They act like a kind of thermostat : when your stress hormones are high, they help lower them; when they are low, they increase them. In this way, they help your body stay balanced*.  

*Health claim pending approval by EFSA.

Well-known adaptogens and their benefits

Entering the world of adaptogens feels a bit like walking into an ancient herb garden. Each plant or berry has its own story and character. And that's what makes them so special.

There are dozens of adaptogens, but these are the best known and most researched:  

1. Ashwagandha (Withania somnifera)

Ashwagandha is known as the herb that helps you breathe and pause. The plant is also often called "the tranquilizer" in ancient traditions. Ashwagandha supports stress and sleep*.  

2. Rhodiola (Rhodiola rosea)

Rhodiola is often seen as a companion for times when you need to stay sharp and alert. The herb grows in cold, mountainous regions. Perhaps that's precisely why it symbolizes resilience. Users often describe it as helping them feel lighter and more energetic. Rhodiola supports fatigue, concentration, and mental performance, especially in stressful situations*.

3. Ginseng (Panax ginseng)

Ginseng is perhaps the most well-known of them all. In traditional Chinese medicine, it has been used for centuries to promote vitality. People often use it during periods when they need extra strength and stamina. This classic from ancient Chinese tradition can support your natural energy*.  

4. Schisandra (Schisandra chinensis)

With its almost poetic name, "the berry of the five flavors," schisandra is as versatile as it sounds. It's used in Asia to support both focus and calmness. It's like sharpening your mental lens without feeling rushed. Schisandra supports your liver and mental resilience*.  

5. Cordyceps (Cordyceps sinensis, a mushroom)

Cordyceps isn't technically a herb, but a mushroom that uses the caterpillar of a certain butterfly species as a host. Cordyceps is popular among athletes. Many people take it because they notice a slight increase in their endurance. It's sometimes described as an extra oxygen boost for your body. Perfect for those who want to stay active, even on busy days.

*Health claim pending approval by EFSA.

Adaptogen supplements: what to look out for?

A good supplement tells you exactly what's in it. This means a standardized extract (so you know exactly how much of the active ingredient it contains), a pure source, and a dosage that actually makes sense. Too little often has no noticeable effect, which is a shame. You can also opt for a blend that combines different herbs.

Whatever your preference, see it as an experiment with your own well-being: listen to your body and discover what benefits you most.  

Below we have listed the tips that we consider most valuable for you:

1. Standardized extract  

Choose a product where the active ingredient (e.g. withanolides in ashwagandha) is clearly listed, preferably with the amount included.

2. Purity and quality  

Choose a brand that is transparent about the origins of its products and tests for purity.

3. Correct dosage  

A low dose often has little effect, but a high dose is often unnecessarily expensive; therefore, always check the recommended amounts in studies.

4. Combinations  

Sometimes you'll find adaptogens in blends (e.g., ashwagandha + rhodiola). Convenient, but make sure the dosages per ingredient are sufficient.

Ergomax also offers various adaptogens. How about these three supplements, for example?  

Ashwagandha KSM-66 (Highly standardized and widely researched).

Cordyceps Militaris Extract (For people who want to support their vitality)

 

Adaptogens in food & tradition

Before adaptogens appeared in jars and capsules, they had been a staple food in daily rituals for centuries. And that's what makes it so beautiful: using adaptogens doesn't feel like something new, but rather like passing on an age-old wisdom.

In India, for example, ashwagandha has long been mixed with warm milk before bed, a kind of natural evening ritual. In Siberia, hunters relied on rhodiola to better withstand extreme cold and exhaustion. And ginseng? It's often found in tea, soup, or broth, as a nutritious energy boost.

Perhaps you'd like to experiment yourself: make an adaptogenic tea with schisandra, or enrich a smoothie with cordyceps powder. It'll make your daily diet not only more nutritious but also more meaningful!

Are adaptogens safe?

A question many people ask: can I just take this? Generally speaking, adaptogens are safe, especially when used as directed. But just like with coffee (a nice boost for some, too much for others), everyone reacts differently.

It's important to always start with a low dose. Feel how your body reacts. And if you're taking medication, pregnant, or breastfeeding, it's wise to consult a doctor first. By making a conscious choice and listening to your body, you'll discover whether adaptogens can play a valuable role in your daily routine.

In short:

• Do not combine with certain medications
• Do not use during pregnancy and breastfeeding.
• Always start with a low dose to see how your body reacts.

 

Finally

Adaptogens aren't miracle cures that will make all stress or fatigue disappear like snow in the sun. But they can be a valuable ally in a busy life. Think of them as a subtle support: a natural way to make your body more resilient, so you can better cope with everyday challenges.

You might notice after a few weeks that your energy is more consistent, or that you react more calmly on hectic days. These are signs that your body appreciates the support.