Do adaptogens work? A doctor explains their potential benefits

Matcha lattes, moon milk with ashwagandha powder, and reishi mushroom tea all look appetizing and aesthetic on social media, but how do they taste?

More importantly, do they have any health benefits?

Adaptogens, or plants and mushrooms that are used to boost energy, reduce stress and ease anxiety,
are supplements you can add to beverages, mix into food or take as capsules. The plants or mushrooms are often dried and ground to a powder.

"Adaptogens are used to help bring your body back into balance," said Debjani Roy, MD, an internal medicine physician at Endeavor Health who specializes in integrative medicine. "If you're stressed out, an adaptogen can help lower cortisol, a stress hormone. And if you are experiencing chronic fatigue, an adaptogen can raise cortisol, so you feel more energetic."

Before adding adaptogens to your routine, keep in mind that they aren't regulated by the Food and Drug Administration (FDA). Generally, they aren't harmful to consume when taken in appropriate doses, but they aren't recommended for everyone.

How do adaptogens work?

Studies have found adaptogens affect the body's hypothalamic-pituitary-adrenal (HPA) axis, or the network of glands that regulate our stress response, and work to help the body achieve homeostasis, or balance. With neurotransmitters like cortisol and serotonin balanced, we feel calmer.

What are some common types of adaptogens?

Reishi mushrooms, for example, are used to strengthen the immune system. Studies have shown it can have that effect on animals and cells, but studies on people have not confirmed it can help. In fact, reishi is not recommended for pregnant or breastfeeding women or people with low blood pressure or certain bleeding disorders.

"Matcha, which is dried tea leaves that are ground to a powder, does have high levels of antioxidants, which is good for cell health," Dr. Roy said. "It's also said to enhance mental focus, though that effect is unproven."

Ashwagandha is said to aid sleep and reduce stress. While some studies have suggested it is effective, experts say further study is needed to confirm it works. The studies found it was safe to take ashwagandha for three months, but it wasn't clear whether long-term use is harmful.

Are adaptogens safe to try?

For short-term use, most people can safely consume appropriate doses of adaptogens. And they are intended to be used as short-term supplements, not long-term health treatments.

"Adaptogens can be hit or miss when it comes to health benefits," Dr. Roy said. "Sometimes people notice a benefit; sometimes they don't. It's important to consult with your primary care doctor before taking adaptogens, as they may interact with medication or certain underlying health conditions."