Adaptation. Without this quality, life as we know it would not exist. It is only through the ability to adapt that humans, plants, and animals have evolved to their modern-day capacity.
Here is what makes this story even more interesting: plants have actually helped us adapt to our changing environments and circumstances. They have helped us cope with stress, build resilience, and even thrive in new conditions. These remarkable stress-supporting herbs have come to be known as adaptogens.
What Are Adaptogenic Herbs?
Adaptogenic herbs are plant substances that help the body adapt to physical and mental stressors. While people have used these plants for thousands of years, it wasn’t until the mid-20th century that the term was first proposed by a Russian scientist.1
Today, an adaptogen can be defined as an agent that:
- Has a normalizing effect on a wide range of bodily functions
- Has a nonspecific action that helps the body overcome stress regardless of the direction of stress
- Is nontoxic when used in normal dosage2
In other words, adaptogens help modify the body's reaction to stress, both environmental and internal. One way they do this is by strengthening and supporting the immune, nervous, and endocrine systems.3
There is a fascinating detail about these plants: adaptogenic herbs themselves often grow in harsh, stressful conditions. Ashwagandha (Withania somnifera), for example, is highly drought-resistant and thrives in poor-quality soil where most plants would struggle.[4] It is in these environments that these herbs build their own stress resilience that they can then pass it along to us.4
Adaptogen Sciences
It cannot be overstated that for millennia humans have depended upon plants as both food and medicine. Since their inception, both Chinese medicine and Ayurvedic medicine have relied on herbal remedies for healing and rejuvenation. In the West, however, much of plants' wisdom has been limited or even relegated to folklore, indigenous communities, and countries outside of the United States.
This was also true in the world of research. Until recently, most adaptogen research was confined to Asian countries and drew little Western interest. But that is changing: now, as adaptogenic herbs become more widely known, scientific attention is growing.
In Medical Herbalism, David Hoffman notes that adaptogens appear to support the hypothalamic-pituitary-adrenal axis. Their ability to smooth out the body's stress response may relate to their effects on glucose metabolism, though the specific mechanism has not been fully explained.5 By supporting the adrenal glands, adaptogens may also help the body regulate stress hormones, including cortisol.
As noted on Healthline, New research is also exploring how these herbs may support the respiratory system and the heart.6
Another important quality is their ability to help the body adapt in both directions, bringing the body back toward balance regardless of the type of imbalance.7 Ashwagandha is a great example: it can support healthy energy during the day while also helping to promote restful sleep at night.8
Adaptogens from an Ayurvedic Lens
In Ayurveda, adaptogenic herbs can be compared to a similar class of herbs known as rasayanas. Rasayanas are a class of herbs that support rejuvenation, overall health, longevity, and vitality. They have been a core part of Ayurvedic medicine and have been used for centuries.
Here are six ways that adaptogens are comparable to Ayurvedic rasayanas. They:
- Balance the Doshas. Rasayanas are believed to help balance the doshas and restore balance overall.
- Enhance Vitality. They nourish the body's tissues (dhatus) and support healthy energy levels.9
- Bolster a Healthy Immune System. Rasayanas support healthy immune function. They are believed to support the body's natural defenses.10
- Promote Healthy Aging. They are believed to maintain youthful vigor and support the natural process of aging. Some are known to rejuvenate both body and mind.11
- Support Stress Management. One of their primary roles is to help the body cope with physical and mental stressors.
- Support Detoxification. Rasayanas help the body remove accumulated toxins (ama, or natural waste products) and support a healthy digestive system.
10 Popular Adaptogenic Herbs
The following list includes 10 well-known adaptogens from the Ayurvedic pharmacopeia and outlines their effects on the body:
- Amla. Amla (Embelica officinalis), also called amalaki, means "mother" or "nurse" in Sanskrit. A superfood, amla is a natural source of antioxidants and vitamin C that helps nourish the body's tissues while gently removing built-up natural toxins. In Ayurveda, amla is known to balance sadhaka pitta, supporting mental clarity and calm.12
- Ashwagandha. Ashwagandha (Withania somnifera) is sometimes called Indian ginseng, though it is not related to the ginseng family, and most likely gets this name from its energy-supporting qualities.13 As an adaptogen, it helps the body cope with stress while also supporting restful sleep(”somnifera” translates as “sleep-inducing”). A 2024 meta-analysis found that ashwagandha significantly reduced perceived stress scores in randomized controlled trials.
- Bacopa. Bacopa (Bacopa monnieri) is traditionally used to support healthy cognitive function, including memory, focus, and concentration. It is an excellent herb for balancing vata, easing tension, and supporting restful sleep. Learn more about bacopa as an Ayurvedic brain food.14
- Gotu Kola. Gotu kola (Centella asiatica), also known as brahmi, is an ancient rejuvenative for the brain and nervous system. Its name translates to "the energy of universal consciousness." It is traditionally used to support concentration, memory, and alertness. It nourishes majja dhatu, supporting a stable nervous system and helping the body cope with stress. Explore the full story of gotu kola and its benefits.15
- Guduchi. Guduchi (Tinospora cordifolia) is fondly called "the one who protects the body." It benefits the body in a variety of ways, especially in relation to conditions of aggravated pitta. Guduchi supports a healthy immune response, healthy liver function, and the removal of natural toxins. It is calming to vata and the nervous system.16
- Licorice. Licorice (Glycyrrhiza glabra) nourishes all seven tissue layers, or dhatus. It is calming and cooling for pitta while also nourishing for vata and kapha. It has a special affinity for the lungs and mucous membranes. It also acts as an adrenal tonic, supporting the body's stress response, and its sattvic nature is calming to the mind.17
- Moringa. Moringa oleifera), another superfood, is packed with nutrients that support healthy energy, sleep, and organ function, including the heart, kidneys, liver, blood, and pancreas.18 Moringa supports healthy energy levels and restoration of the body's tissues. It also supports the restoration of the body's tissues. For a deeper look at its nutrient content, explore the benefits of moringa.
- Tulsi or Holy Basil. Tulsi (Ocimum sanctum), or holy basil, is so highly revered it has been called "a goddess incarnated in plant form."19 Tulsi is said to increase prana and awareness to support a calm, clear mind. It is beneficial for all three doshas, with a special affinity for the lungs and rasa dhatu.20 Research has found that tulsi helps protect the body from daily stress through healthy circulation and metobolic function. It was also known traditionally as a respiratory tonic.21 Discover more about tulsi and its spiritual significance.
- Shatavari. Shatavari (Asparagus racemosus) is known as "the one who has 100 husbands." It is to the female reproductive system as ashwagandha is to the male reproductive system, and is valued as both a rejuvenative and an adaptogen. It is a nutritive tonic known for nourishing the lungs, stomach, kidneys, and reproductive organs. Read more about shatavari as an herbal ally.22
- Shilajit. Technically not an herb, shilajit is an adaptogenic mineral pitch found in mountains across the globe. Its high mineral content supports many of the body's tissues, especially the urinary and reproductive systems.23 It is traditionally known to balance all doshas and promote healthy aging.
4 Noteworthy “False” Adaptogens (Adaptogen-Like Herbs)
In addition to officially recognized adaptogens, many other herbs share similar qualities. Even without the formal adaptogen label, these herbs have a lot to offer.
The following list includes herbs that support resilience in the body and mind through other pathways.
- Mucuna. As a natural source of L-dopa (a precursor to dopamine), mucuna (Mucuna pruriens) has a special connection to the nervous system. Also known as kapikacchu, it is both strengthening and calming, and it is considered one of the best tonics for supporting a healthy reproductive system.24
- Milk Thistle. Milk thistle (Silybum marianum) is best known for supporting healthy liver function. Considered a rasayana in Ayurveda, it has a nourishing and rejuvenating effect while gently helping the body cleanse toxins.25
- Elderberry. Elderberries (Sambucus nigra) are known for their naturally occurring antioxidant compounds. Commonly used to support immune health and a healthy respiratory tract, elderberry supports the body's overall balance during times of stress.
- Turmeric. Turmeric (Curcuma longa) is another well-known herb that is not officially considered an adaptogen, but its wide range of health benefits, including support for a healthy inflammatory response and balanced digestion, earns it a place as a supporting adaptogen.26
How to Take Adaptogens
Traditionally, adaptogenic herbs are taken as a tea, and most herbs have a synergistic effect when taken with other herbs.
However, preparing powdered herbs this way each day does not fit every routine. Banyan offers many single herbal supplements in tablet form, including amla, ashwagandha, gotu kola, mucuna, shatavari, and tulsi.
For tablets, we generally recommend 1 to 2 tablets, once or twice daily. All bodies respond to herbs differently, so if you are interested in personalized guidance, we recommend working with a practitioner.
Adaptogenic Supplements
Banyan Botanicals has drawn on Ayurvedic wisdom and adaptogen science to create some truly supportive herbal blends. Here are a few favorites:
- Everyday Endurance brings together top Ayurvedic adaptogens and herbal superfoods to support physical energy, stamina, and vitality.
- Chyavanprash is a traditional Ayurvedic jam featuring adaptogenic herbs like amla, ashwagandha, and guduchi, known for its energizing and immune-supporting effects.
- 7-Herb Energy liquid extract is a caffeine-free blend of dietary supplements including ashwagandha, Asian ginseng, eleuthero, gotu kola, and licorice for natural stress relief.
- Stress Ease is specially designed to help the body cope with stress, drawing from several key adaptogenic herbs to support both body and mind.
- Adrenal Nourish is packed with adaptogens to help the body cope with stress and support balanced energy. It supports optimal function of the adrenals and nourishes the whole endocrine system.
- Elderberry Honey is crafted with Hawaiian honey and antioxidant-rich superfoods, including elderberry and amla, to support immune health.
- Shakti Prana is a rejuvenating blend of ghee, honey, and herbal superfoods designed to support balanced energy and replenish vitality.
Are Adaptogens Safe?
In One Earth Herbal Sourcebook, Dr. Tillotson classifies herbs that score high in both safety and effectiveness as "gold standard" herbs. He notes that few herbs meet this highest standard.27 Some adaptogens that earn gold standard status include amla, ashwagandha, gotu kola, and guduchi.
While most adaptogenic herbs are generally recognized as safe in normal doses, they may come with their own limitations. We always recommend working with a trained professional or at least doing some preliminary research before starting a new herbal routine.
Keep in mind that even a safe herb may not be the right herb for you. There are also certain health conditions and life stages, such as pregnancy, that need to be considered when choosing herbal supplements.
Get to know these wonderful adaptogenic herbs of Ayurveda and start bringing them into your life as feels right. Notice the support they offer and make adjustments along the way. For more on building a relationship with these traditional plants, explore our guide to taking your herbs.
FAQs: Adaptogenic Herbs
What is the most powerful adaptogenic herb?
There is no single "most powerful" adaptogen because each herb offers different strengths. Ashwagandha (Withania somnifera) is often considered one of the most popular because of its versatility in supporting both energy and calm. Amla, guduchi, and gotu kola are also rated as "gold standard" herbs for their safety and broad effectiveness.
Banyan Botanicals offers a number of adaptogenic herbs as single-herb tablets and powders, sourced from organically grown plants. Your ideal adaptogen depends on your unique constitution, so we recommend working with an Ayurvedic practitioner to find the right fit.
Can you take adaptogens every day
Yes, many adaptogens are often taken daily as part of an Ayurvedic routine. Daily use allows these herbs to build their effects gradually over time.
Banyan's adaptogenic herbal supplements, like Stress Ease and Adrenal Nourish, are designed for everyday use. As always, consult your healthcare practitioner before beginning a new daily herbal routine, especially if you are pregnant, nursing, or taking medications.
What is the difference between adaptogens and rasayanas?
Adaptogens are defined by modern science as herbs that help the body resist stress without toxic side effects. Rasayanas are an Ayurvedic category of rejuvenating herbs that promote vitality, immune health, and longevity. The two categories overlap significantly, as many rasayanas, like ashwagandha and amla, also meet the scientific definition of an adaptogen.
The main difference is the lens. Adaptogens are defined by how they affect the body's stress response, while rasayanas are defined by their role in Ayurvedic medicine as agents of deep rejuvenation. Banyan's Chyavanprash is a classic rasayana formula that combines several adaptogenic herbs in one traditional preparation.
How long do adaptogens take to work?
Many people notice the effects of adaptogenic herbs within two to eight weeks of consistent daily use. Some may feel subtle effects within a week or two, while it may take much longer for others. Adaptogens are not like caffeine or pharmaceuticals that produce an immediate effect. Instead, they work gradually to support the body's stress response and restore balance over time. A systematic review found that ashwagandha showed measurable reductions in cortisol levels after 56 to 60 days of treatment.
For the best results, we recommend taking your herbs consistently for at least 90 days. Banyan offers convenient herbal tablets that make it easy to stay on track. If you are not noticing benefits after several weeks, consider consulting an Ayurvedic practitioner to find the right herb and dose for your needs.
