Stress has become an unavoidable part of modern life, impacting our mental and physical well-being. From work pressures to lifestyle demands, prolonged stress can weaken the immune system, disrupt sleep, and contribute to anxiety, fatigue, and hormonal imbalances. 

Fortunately, nature provides powerful remedies in the form of adaptogens—herbs and fungi that help the body adapt to stress and restore balance. Among these, Ashwagandha and Adaptogenic Mushrooms stand out for their remarkable ability to support resilience and promote relaxation along with a strong immune system.

What are Adaptogens?

Adaptogens are natural substances—primarily herbs, roots, and mushrooms—that help the body adapt to stress more effectively. They may work by:

• Regulating Hormonal Response— Adaptogens may help balance cortisol, your stress hormone, preventing spikes that can lead to anxiety, fatigue, and hormonal imbalances.
• Enhancing Body Resilience – These compounds may improve the body’s ability to cope with physical, emotional, and environmental stressors.
• Restoring Balance – Adaptogens promote homeostasis, helping the body return to a balanced state during times of chronic stress.

People have used adaptogenic herbs for thousands of years and modern research continues to validate their benefits for managing stress, sleep, and immunity. 

Key Benefits of Adaptogens:

Adding adaptogens to your daily routine may provide the following benefits:

• Reduce stress & anxiety 
• Support sleep quality 
• Enhance cognitive function 
• Boost energy & stamina 
• Strengthen immunity
• Provide antioxidant protection

Now, let's explore two of the most common adaptogens—Ashwagandha and Adaptogenic Mushrooms.

Ashwagandha

Ashwagandha (Withania somnifera) has been used for centuries in Ayurvedic medicine. This powerful herb works by modulating your body's stress response—supporting the adrenal glands and balancing cortisol levels to help you manage stress more effectively. By regulating cortisol production, Ashwagandha promotes a state of calm and balance. Its restorative effects can help to normalise various bodily functions, promoting overall resilience and well-being.

Key Benefits of Ashwagandha:

• Decrease Stress and Mild Anxiety: Clinical studies have shown that Ashwagandha supplementation significantly lowers cortisol, thereby alleviating stress and anxiety (2)
• Increase Sleep Quality/Deep Sleep: Several randomised, control trials found that Ashwagandha improves the quality and duration of sleep (2)
• Support Memory Recall: Regular use supports memory, focus, and overall mental clarity (2)
• Promotes Physical Endurance: Helps combat fatigue and improves endurance and stamina (2)

A double-blind, placebo-controlled study found that participants taking 600 mg of Ashwagandha extract daily for eight weeks experienced a significant reduction in perceived stress and lower cortisol levels compared to the placebo group (1). 

Adaptogenic Mushrooms

Mushrooms have also been used for centuries in traditional medicine. Reishi, Maitake, and Shiitake in particular, have been extensively researched for their synergetic effect on the immune system and are highly valued adaptogens, known to promote balance and resilience in the body.

Types of Adaptogenic Mushrooms:

• Reishi (Ganoderma lucidum): Reishi is known for its ability to regulate the nervous system and reduce anxiety. It contains triterpenoids that help modulate the body’s stress response and promote relaxation (3)
• Shiitake: Shiitake mushrooms help boost the immune system, reduce inflammation, and support overall immune balance. (6)
• Maitake: Maitake mushrooms are also known for their immune-enhancing propertiesby offering anti-inflammatory and antioxidant benefits (7)

Key Benefits of Adaptogenic Mushrooms:

• Improves Immunity: The polysaccharides in these mushrooms boost immune function, which is particularly beneficial during periods of prolonged stress
• Reduces Free Radicals: They contain potent antioxidants that combat oxidative stress—a key factor in inflammation. Maitake mushrooms also contain phenolic substances such as flavonoids and phenolic acids, which are known for their antioxidant effects.
• Helps the body adapt to Stress: Studies indicate that adaptogenic mushrooms help stabilise cortisol levels, thereby reducing the negative impact of chronic stress

Final Thoughts

Adaptogens help the body adapt to stress by regulating hormones, protecting cells, and improving energy levels. They have been shown to improve cognitive function, physical endurance, and mental resilience. These natural substances may be useful for people dealing with chronic stress, fatigue, or high mental workloads.

Always consider professional advice before introducing new supplements into your routine. Supplements should complement your dietary intake rather than replace it and are most beneficial when tailored to your unique lifestyle and health needs.

References 

1. Salve J, Pate S, Debnath K, Langade D. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus. 2019 Dec 25;11(12):e6466. doi: 10.7759/cureus.6466. PMID: 32021735; PMCID: PMC6979308.
2. National Institutes of Health, Office of Dietary Supplements. (n.d.). Ashwagandha - Health professional fact sheet. National Institutes of Health. Retrieved February 19, 2025.
3. Chugh RM, Mittal P, Mp N, Arora T, Bhattacharya T, Chopra H, Cavalu S, Gautam RK. Fungal Mushrooms: A Natural Compound With Therapeutic Applications. Front Pharmacol. 2022 Jul 13;13:925387. doi: 10.3389/fphar.2022.925387. PMID: 35910346; PMCID: PMC9328747.
4. Chengyuan Liang, Danni Tian, Yuzhi Liu, Han Li, Jialiang Zhu, Min Li, Minhang Xin, Juan Xia. (2019). "Review of the molecular mechanisms of Ganoderma lucidum triterpenoids: Ganoderic acids A, C2, D, F, DM, X and Y", European Journal of Medicinal Chemistry, Volume 174, Pages 130-141, ISSN 0223-5234.
5. Panossian, A & and Wikman, G. Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity. Pharmaceuticals 2010, 3, 188-224; doi:10.3390/ph3010188
6. Dai, Xiaoshuang, Stanilka, Joy M., Rowe, Cheryl A., Esteves, Elizabethe A., Nieves, Carmelo Jr., Spaiser, Samuel J. (2015). "Consuming Lentinula edodes (Shiitake) mushrooms daily improves human immunity: A randomized dietary intervention in healthy young adults." Journal of the American College of Nutrition, 34(6), 478–487.
7. Camilleri E, Blundell R, Baral B, Karpiński TM, Aruci E, Atrooz OM. (2024). "Unveiling the full spectrum of maitake mushrooms: A comprehensive review of their medicinal, therapeutic, nutraceutical, and cosmetic potential." Heliyon. 10(9):e30254. Published 2024 Apr 26. doi:10.1016/j.heliyon.2024.e3025