# Herbs That Help Your Body Handle Stress

Published March 2026 • 5 min read
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### Key Takeaways

- Adaptogens help normalise the HPA axis stress response
- Ashwagandha and Rhodiola have the strongest clinical evidence
- Many popular adaptogens lack human clinical trials
- Quality and standardisation vary wildly between products

Adaptogens are herbs and mushrooms that help your body adapt to stress — not by sedating you or stimulating you, but by modulating the stress response itself. The concept comes from Soviet-era research, and while some adaptogens have genuinely impressive clinical evidence, others are riding the wellness wave with mostly anecdotal support.

## How Adaptogens Work

Adaptogens modulate the hypothalamic-pituitary-adrenal (HPA) axis — the system that controls your cortisol stress response. Rather than simply suppressing cortisol (like a sedative) or boosting it (like caffeine), adaptogens appear to normalise the response: calming it when overactive, supporting it when depleted.

They achieve this through multiple mechanisms: influencing cortisol receptors, modulating heat shock proteins, balancing neurotransmitters, and supporting mitochondrial energy production. The key distinction from pharmaceutical approaches is that adaptogens don't force the body in one direction — they help restore balance.

## The Evidence Tiers

Strong evidence (multiple RCTs): Ashwagandha (KSM-66) — 27.9% cortisol reduction, improved sleep and testosterone. Rhodiola rosea — reduced mental fatigue, improved cognitive performance under stress, enhanced endurance. These two have the most robust human clinical trial data.

Moderate evidence (limited RCTs or strong traditional use): Panax ginseng — improved cognitive function, energy, immune support. Cordyceps — enhanced exercise performance, oxygen utilisation. Bacopa monnieri — improved memory and learning (though technically classified as a nootropic rather than adaptogen). Weak/emerging evidence: Reishi mushroom, holy basil (tulsi), schisandra, maca. These have traditional use and some mechanistic data but limited controlled human trials.

## Practical Guidance

Start with ashwagandha or rhodiola if stress management is your primary goal — they have the evidence to back up the claims. Ashwagandha is better for evening/relaxation; rhodiola is better for morning/energy. Don't stack multiple adaptogens simultaneously — start with one, assess effects over 4-6 weeks, then add another if desired.

Quality matters enormously: use standardised extracts from reputable brands. KSM-66 or Sensoril for ashwagandha, SHR-5 for rhodiola. Generic, unstandardised products may contain insufficient active compounds. Cycle adaptogens (8 weeks on, 2-4 weeks off) to maintain sensitivity. And be realistic: adaptogens are modulators, not miracles. They work best alongside the fundamentals — sleep, exercise, nutrition, and stress management.

#### Who Is This For?

Anyone interested in evidence-based longevity strategies, health optimisation, and understanding the latest research on ageing and healthspan.

#### Consult Your Doctor If...

You are pregnant, breastfeeding, taking prescription medications, or have a pre-existing medical condition. This content is educational and does not replace professional medical advice.

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Medical Disclaimer: This content is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare provider before starting any new supplement or making changes to your health regimen.

#### Sources & References

1. Indian Journal of Psychological Medicine - KSM-66 Ashwagandha Trials
2. Phytomedicine - Rhodiola Rosea Systematic Review
3. Journal of the American College of Nutrition - Adaptogen Mechanisms
4. Frontiers in Pharmacology - Adaptogens and HPA Axis