Overview
“Adaptogen” is a term (not a formal pharmacological or FDA category) used for a group of herbs traditionally believed to help the body resist physical and mental stress. Adaptogenic drinks typically blend one or more of these herbs — commonly ashwagandha, rhodiola, or holy basil (tulsi) — into a tea, latte, or tonic, marketed for stress relief, energy balance, or calm focus.
Active compounds and evidence
Ashwagandha (Withania somnifera) has one of the stronger evidence bases among adaptogens: several randomized controlled trials suggest it may modestly reduce self-reported stress and cortisol levels compared to placebo, though study quality and sizes vary and long-term safety data is still limited. Rhodiola (Rhodiola rosea) has a smaller but reasonable body of research suggesting possible benefits for fatigue and mental performance under stress, again with mixed study quality. Holy basil/tulsi (Ocimum tenuiflorum) has a long history in Ayurvedic tradition and some preliminary human studies on stress and blood sugar, but the evidence base is thinner and less consistent than for ashwagandha or rhodiola. Across all three, effect sizes in trials are generally modest, and “adaptogen” as a broad marketing category should not be treated as having uniform, well-established clinical evidence — each herb needs to be evaluated on its own research.
Safety and contraindications
- Ashwagandha and thyroid function: Ashwagandha may increase thyroid hormone levels; people with hyperthyroidism or thyroid conditions should discuss use with their clinician.
- Ashwagandha and pregnancy: Traditional and some animal data raise concern about use during pregnancy; it is generally not recommended for pregnant individuals.
- Ashwagandha and autoimmune conditions: Because it may stimulate immune activity, caution is advised for those with autoimmune diseases or on immunosuppressants.
- Rhodiola and bipolar disorder or stimulant sensitivity: Rhodiola has mild stimulating properties in some individuals and should be used cautiously by people with bipolar disorder or sensitivity to stimulants.
- Sedative and blood pressure medication interactions: Both ashwagandha and rhodiola may interact with sedatives, blood pressure medication, and thyroid medication; check with a clinician if on these.
How it’s typically prepared
Powdered root or leaf extract is stirred into hot water, milk, or a latte base; dosing varies widely by product, so following label guidance (and choosing third-party-tested brands) matters more than with a simple culinary herb.
Sources
- NIH National Center for Complementary and Integrative Health — Ashwagandha
- NIH National Center for Complementary and Integrative Health — Herbs at a Glance
Clinically reviewed by Dr. Shilpa Thakur. Last reviewed 2026-07-20. Educational information, not medical advice; consult a qualified clinician before use if pregnant, breastfeeding, have a thyroid or autoimmune condition, or take sedative, blood pressure, or thyroid medication.