Adaptogens, Explained: Ashwagandha, Rhodiola and Schisandra
Adaptogens are everywhere, from lattes to beauty gummies. Here is what the word means, what the research on the three best-known herbs actually shows, and the safety notes that rarely make the front of the pack.
Adaptogens have moved from specialist herb shops to latte menus, sparkling drinks and beauty supplements in a few short years. The promise is appealing: plants that help your body cope with stress, and look good while doing it.
The reality is more interesting and more nuanced. Some adaptogens have a growing body of research; others have very little. All of them are active plants with real safety considerations. Here is a clear-eyed guide to the three you are most likely to see on a label.
- Adaptogen is a traditional and marketing term, not a medical category. It describes herbs said to help the body handle stress.
- Ashwagandha has the most human research, with studies on stress, anxiety and sleep, though doses and preparations vary widely.
- Rhodiola and schisandra have much less reliable evidence in people.
- Skip them, or ask your doctor first, if you are pregnant or breastfeeding, have a thyroid or liver condition, or take regular medication.
What makes something an adaptogen?
The idea dates back to mid-twentieth-century research into substances that might increase the body's resistance to stress. Today the term is applied to a group of herbs and mushrooms (ashwagandha, rhodiola, schisandra, ginseng, holy basil and others) that are said to help the body return to balance under physical or mental strain.
It is worth knowing that adaptogen is not a regulated or clinically defined category. Two products can use the word for very different plants, parts of plants and amounts. So the useful question is never "does it contain adaptogens?" but "which herb, which preparation, and how much?"
Ashwagandha: the most studied
Ashwagandha (Withania somnifera) is a shrub used in Ayurvedic tradition, usually as a root extract. It has the strongest human research of the three.
The NIH Office of Dietary Supplements summarises a 2021 systematic review of seven clinical trials in 491 adults, which found ashwagandha significantly reduced stress and anxiety levels compared with placebo, with studies using between 240 and 1,250 mg a day of extract. A separate 2021 meta-analysis of five studies in 372 adults found a small but significant effect on sleep, more noticeable at 600 mg a day and with at least eight weeks of use. The ODS also notes that the studies used many different preparations and doses, which makes firm recommendations difficult.
Safety: the ODS describes ashwagandha as appearing to be well tolerated for up to about three months, with mild side effects such as nausea, loose stools and drowsiness. There are case reports of liver injury and of effects on thyroid hormone levels, and experts advise against it during pregnancy and breastfeeding. It may interact with medicines for thyroid conditions, diabetes, blood pressure and the immune system, and with sedatives.
Rhodiola: popular, less proven
Rhodiola (Rhodiola rosea), sometimes called golden root or arctic root, grows in cold, mountainous regions and has a long history of use for fatigue. Its research is thinner. The National Center for Complementary and Integrative Health states that there is not enough reliable evidence to determine whether rhodiola is useful for any health-related purpose.
Safety: NCCIH describes rhodiola as possibly safe for up to 12 weeks, with side effects that can include dizziness, headache, insomnia and dry mouth or excess saliva. An interaction with losartan, a blood pressure medicine, has been reported, and little is known about its safety in pregnancy or breastfeeding.
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Schisandra: the five-flavour berry
Schisandra (Schisandra chinensis) is a berry from traditional Chinese medicine, known as the five-flavour fruit because it is said to taste sweet, sour, salty, bitter and pungent at once. Memorial Sloan Kettering Cancer Center notes that few studies have been conducted in humans and that they are too limited to draw conclusions.
Safety: no serious side effects have been reported, but schisandra is not well studied. MSK notes that laboratory and animal research suggests it can affect how some drugs are metabolised, and that in liver transplant patients it raised blood levels of tacrolimus, an immunosuppressant. That makes it one to discuss with a pharmacist if you take any prescription medication.
The three at a glance
| Ashwagandha | Rhodiola | Schisandra | |
|---|---|---|---|
| Tradition | Ayurveda | Northern European and Asian folk use | Traditional Chinese medicine |
| Part used | Root, sometimes leaf | Root | Berry |
| Human evidence | Moderate for stress and sleep; preparations vary | Not enough reliable evidence | Very limited |
| Key cautions | Pregnancy, thyroid, liver, several medications | Pregnancy unknown, losartan interaction reported | May affect drug metabolism |
Adaptogens and beauty: an honest link
Beauty brands include adaptogens because stress and sleep affect how people feel and, often, how they look. That is a reasonable idea. But there is no strong evidence that adaptogens directly improve skin, and any product implying they will visibly change your complexion is getting ahead of the science. Think of them as a small part of a daily routine, not as the reason a product works.
How to read an adaptogen blend
Adaptogens are often listed inside a blend: one name, one total weight, and the herbs listed underneath in order of weight, without individual amounts. Our own It Girl Snack is a transparent example: its panel lists an Adaptogen Beauty Stress Blend of 600 mg containing ashwagandha root extract, rhodiola root extract and schisandra berry extract, as one part of a broader beauty formula with collagen, vitamins and probiotics.
When you compare adaptogen products, check which part of the plant is used, whether individual amounts are disclosed, and whether the extract is standardised. Our supplement label guide explains blends step by step, and our beauty-from-within guide puts ingredients like these in context.
Check with your doctor or pharmacist before taking adaptogens if you are pregnant, trying to conceive or breastfeeding; have a thyroid, liver or autoimmune condition; are scheduled for surgery; or take any regular medication, including thyroid, blood pressure, diabetes, immune-suppressing or sedative medicines.
Questions people actually ask
What are adaptogens?
Adaptogens are herbs and mushrooms, such as ashwagandha, rhodiola and schisandra, that are traditionally said to help the body handle stress. The term is not a regulated or clinical category, and the evidence varies considerably from one herb to another.
Does ashwagandha really work for stress?
It has the most research of the common adaptogens. According to the NIH Office of Dietary Supplements, trials suggest ashwagandha extracts may help reduce stress and anxiety and improve sleep, but the studies used different preparations and doses, and long-term safety is not established.
Who should not take ashwagandha?
Experts advise against ashwagandha during pregnancy and breastfeeding. Anyone with a thyroid or liver condition, or who takes medication for thyroid, diabetes, blood pressure or immune conditions, or sedatives, should talk to a doctor first. It appears well tolerated for up to about three months, but longer-term safety is not known.
Can adaptogens improve your skin?
There is no strong evidence that adaptogens directly improve skin. Because stress and sleep affect how people feel day to day, they are sometimes included in beauty formulas, but they are best seen as one small part of a routine rather than a skin treatment.
This article is for general information and is not medical advice. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. If you are pregnant, nursing, taking medication or managing a health condition, check with your doctor before adding a supplement.
