Adaptogens have gone from niche to mainstream, with ashwagandha lattes now turning up in cafés everywhere. But what actually are they, and how do you choose one without wading through confusing labels?
What Are Adaptogens?
The word describes herbs and mushrooms traditionally used to support the body's response to stress. Many have centuries of use in Ayurvedic and Chinese medicine. Modern research is promising for some, but it's still evolving, and they're best seen as supportive rather than a cure-all.
Ashwagandha
The best-known adaptogen, ashwagandha is traditionally used for stress resilience and rest. You'll find it in many forms: capsules such as Superfeast Ashwagandha and Switch Nutrition Ashwagandha, powders like Teelixir Organic Ashwagandha Root and Evolution Botanicals Organic Ashwagandha, or a gentle Buddha Teas Ashwagandha Tea.
Rhodiola
Rhodiola is traditionally used when energy and focus are flagging. Nature's Sunshine Rhodiola Relax is one option, and the Teeccino Lion's Mane & Rhodiola Mushroom Tea offers a coffee-style ritual.
Blends
If you'd rather not pick herbs individually, a blend can simplify things. Ritua Stress combines saffron, ashwagandha, lemon balm and reishi, with a trial pack to test first. Ora Health Adrenal Tonic+ and Melrose FutureLab Neuro-Stress Modulator are other popular formulas.
Reishi and Other Mushrooms
Beyond herbs, functional mushrooms like reishi and lion's mane are part of the adaptogen family. Reishi is traditionally associated with calm and rest, while lion's mane is popular for focus. You'll find them in blends and mushroom coffee alternatives across the range, so you can ease in through your morning cup.
How to Choose
- Look at the form: capsules for convenience, powders for lattes and smoothies, teas for a gentle start.
- Check the extract: root extracts with a stated ratio or active level tell you more than a generic label.
- Start low: begin with a small dose and see how you feel.
- Be patient: adaptogens are usually taken for several weeks, not as a one-off hit.
Easy Ways to Use Them
Not keen on capsules? Stir a small amount of ashwagandha powder into a warm oat-milk latte with cinnamon and a touch of raw honey (see why raw honey is so important), blend it into a banana smoothie, or add a pinch to porridge. Mushroom blends work nicely in a morning coffee swap. Keep your serve consistent so you can tell whether it's working for you, and give it a few weeks before deciding.
Who Should Be Careful
Adaptogens aren't suitable for everyone. Ashwagandha can affect thyroid function and may interact with medications, and many herbs aren't recommended during pregnancy or breastfeeding. Please check with your GP or pharmacist first. Our Vitamins & Minerals collection and Health collection have more options.
Pair Them With the Basics
No herb outdoes sleep, movement and decent food. If stress is the main issue, our guide to 6 ways to fight off stress is a great companion read.
Frequently Asked Questions
What are adaptogens?
Adaptogens are herbs and mushrooms, such as ashwagandha, rhodiola and reishi, traditionally used to support the body's response to stress.
How long do adaptogens take to work?
They're usually taken consistently for several weeks, and effects vary between people.
Is ashwagandha safe?
It's well tolerated by many, but it can interact with some medications and affect thyroid function, and it isn't recommended in pregnancy. Check with your GP or pharmacist.
Can I take adaptogens every day?
Many products are designed for daily use, but follow label directions and check with a health professional for long-term use.