Adaptogens have become one of the most talked-about categories in the wellness space, appearing in everything from morning lattes to skincare serums. But what does the science actually tell us about these botanical compounds?
The term 'adaptogen' was first coined by Soviet scientist Dr Nikolai Lazarev in 1947 to describe substances that help the body adapt to stress. To qualify as an adaptogen, a substance must meet three criteria: it must be non-specific (helping the body resist a wide range of stressors), it must maintain homeostasis, and it must not harm normal body functions.
The most well-researched adaptogens include ashwagandha, rhodiola rosea, and holy basil. Ashwagandha has perhaps the strongest evidence base, with several randomised controlled trials suggesting it may help reduce cortisol levels and improve stress resilience.
However, it is important to approach adaptogen claims with healthy scepticism. Many products on the market contain adaptogens in doses far below those used in clinical studies. A supplement listing ashwagandha as an ingredient might contain 50mg when studies typically use 300-600mg of a standardised extract.
When evaluating adaptogen products, look for standardised extracts with specified active compound percentages, dosages that match those used in published research, third-party testing certifications, and transparent sourcing information.
The bottom line is that some adaptogens show genuine promise, but the gap between marketing claims and scientific evidence remains significant. As with all supplements, consulting a healthcare professional before starting any new regimen is advisable.
Disclaimer
This content is for educational and informational purposes only. It does not constitute medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making changes to your health routine.
