TLDR
- Adaptogens are herbs and mushrooms that may help the body adapt to everyday stress and support balance in systems like the nervous and immune systems.
- Ashwagandha may help support stress resilience, sleep quality, mental clarity, physical endurance, and in men, healthy testosterone levels and sperm quality.
- Adaptogenic mushrooms like Reishi, Shiitake and Maitake are commonly used to support immune function, antioxidant defences and overall resilience.
- Adaptogens work best as part of a simple routine that includes sleep, movement, and nutrition.
What are adaptogens, and how can they help with stress and immunity?
Stress is woven into modern life. Work pressures, family responsibilities, screens, and disrupted sleep can all contribute to feeling “wired but tired”. Over time, this ongoing stress can:
- Affects how well you fall asleep and stay asleep
- Leave you feeling flat, foggy or fatigued
- Influence mood and how you cope emotionally
- Put extra pressure on the immune system
Adaptogens are a group of herbs, roots and mushrooms that are traditionally used to help the body adapt to physical, emotional and environmental stressors.
They are thought to work by gently supporting the body’s built-in stress and recovery systems, including the hypothalamic–pituitary–adrenal (HPA) axis and immune pathways. Many people use them as part of a stress, mood and immune-support toolkit rather than as a quick fix.
How might adaptogens help?
Adaptogens are commonly used to:
-
Support hormonal stress response
They may help support healthy cortisol patterns, rather than allowing big spikes and crashes associated with ongoing stress -
Enhance resilience
They are often used to help the body cope with physical, emotional and environmental stressors more steadily over time -
Promote balance
Adaptogens are traditionally used to support homeostasis or “steady state” in the body, particularly under chronic or repeated stress
People have used adaptogenic herbs and mushrooms for thousands of years in traditional systems such as Ayurveda and traditional East Asian medicine. Modern research is beginning to validate some of these traditional uses, particularly for stress, sleep, cognition and immune support.
Key benefits of adaptogens
When paired with healthy habits, adding adaptogens to your routine may help to:
- Support stress resilience and mild anxiety symptoms
- Support sleep quality and a smoother wind-down at night
- Support focus, attention and mental clarity
- Maintain steady energy and stamina across the day
- Support healthy immune function, especially during stressful periods
- Provide antioxidant support against everyday oxidative stress
These effects tend to be gradual and cumulative, usually seen over weeks rather than days.
Ashwagandha: the calm and clarity adaptogen
Ashwagandha (Withania somnifera) is a root herb used in Ayurvedic medicine for vitality, resilience and healthy ageing. It is one of the best-known adaptogens and is widely studied for its effects on stress and mental well-being.
Ashwagandha may support the body’s stress response by:
- Supporting the adrenal glands, which help regulate the stress response
- Helping maintain healthy cortisol levels in people under stress
- Supporting GABA and other calming pathways involved in relaxation
Key benefits of Ashwagandha
Research suggests standardised Ashwagandha extracts may help:
-
Decrease stress and mild anxiety
Clinical studies have found that Ashwagandha supplementation can reduce perceived stress scores and support healthy cortisol levels in adults under stress. -
Support sleep quality
Randomised controlled trials have reported improvements in sleep onset, sleep quality and overall restfulness with daily Ashwagandha in stressed adults. -
Support memory and focus
Ashwagandha may support memory, reaction time and mental clarity, particularly when stress is contributing to “brain fog”. -
Support physical endurance and stamina
Some research suggests Ashwagandha may support exercise performance, stamina and perceived energy levels. -
Support men’s vitality
Studies in adult men suggest Ashwagandha may support healthy testosterone levels and sperm quality, particularly when stress is a contributing factor.
Ashwagandha is often used in stress and sleep formulas or as part of a men’s vitality stack that may also include zinc, omega-3s and creatine, where appropriate.
Adaptogenic mushrooms: resilience and immune support
Mushrooms like Reishi, Shiitake and Maitake have a long history of use in traditional medicine. They contain polysaccharides (such as beta-glucans), triterpenoids and other bioactive compounds that are being studied for their effects on immune balance, antioxidant defences and stress resilience.
Reishi (Ganoderma lucidum)
Reishi is often called the “mushroom of calm” in traditional use. It is commonly used to:
- Support nervous system balance and a relaxed state
- Support stress resilience and emotional steadiness
- Provide triterpenoids and polysaccharides that may support immune function and antioxidant capacity
Shiitake
Shiitake mushrooms are widely used in both cooking and traditional medicine. Research suggests they may:
- Support healthy immune function in everyday life
- Provide beta-glucans and other compounds that help maintain immune balance
- Offer antioxidant support to help manage oxidative stress
Maitake
Maitake mushrooms are known for their rich beta-glucan content and broad therapeutic potential. They may:
- Support immune system function and modulation
- Provide anti-inflammatory and antioxidant support
- Contribute to overall resilience, particularly when stress is high
Key benefits of adaptogenic mushrooms
Together, adaptogenic mushrooms may help to:
- Support a healthy immune response, especially when stress is ongoing
- Provide antioxidant compounds that help protect cells from everyday oxidative damage
- Complement stress-support adaptogens like Ashwagandha by working more on immune and inflammatory balance
FAQs
1. How long do adaptogens take to work?
Most clinical studies look at results after 6–12 weeks of daily use. Some people feel more settled or energised earlier, while others notice gradual or subtle changes. Consistency, sleep and diet all play a big role.
2. Can I take Ashwagandha and adaptogenic mushrooms together?
Yes, adaptogens can be combined, however, always follow product directions and check with a health professional if you take medications or have existing conditions.
3. Can I rely on adaptogens alone for my immune health?
Adaptogens can support immune function, particularly under stress, but they are only one piece of the puzzle. Immune health also depends on:
- A nutrient-dense diet
- Adequate sleep and regular movement
- Not smoking and moderating alcohol intake
References
- 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;11(12):e6466.
- National Institutes of Health, Office of Dietary Supplements. Ashwagandha – Health professional fact sheet. Accessed February 19, 2025.
- 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;13:925387.
- Liang C, Tian D, Liu Y, et al. Review of the molecular mechanisms of Ganoderma lucidum triterpenoids: Ganoderic acids A, C2, D, F, DM, X and Y. Eur J Med Chem. 2019;174:130–141.
- Panossian A, Wikman G. Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress-protective activity. Pharmaceuticals. 2010;3(1):188–224.
- Dai X, Stanilka JM, Rowe CA, et al. Consuming Lentinula edodes (Shiitake) mushrooms daily improves human immunity: A randomized dietary intervention in healthy young adults. J Am Coll Nutr. 2015;34(6):478–487.
- Camilleri E, Blundell R, Baral B, Karpiński TM, Aruci E, Atrooz OM. Unveiling the full spectrum of Maitake mushrooms: A comprehensive review of their medicinal, therapeutic, nutraceutical, and cosmetic potential. Heliyon. 2024;10(9):e30254.
