The Best Adaptogens for Stress Relief

Some days it feels like stress is just part of the deal—like phone chargers that always break or emails that multiply when you’re not looking.

If that vibe sounds familiar, you’re definitely not alone. Between jobs, family, world news, and never-ending to-do lists, it’s no wonder you’re feeling stretched. And while a vacation or a silent retreat might sound perfect, sometimes you just need small, realistic tools to help your mind and body chill out a little.

That’s where adaptogens come in.

What Even Are Adaptogens?

Adaptogens are herbs and mushrooms that are thought to help your body stay balanced when it’s under stress². They don’t “knock you out” like a sleeping pill or give you a jolt like caffeine. Instead, they’re more like the friend who helps you handle chaos without losing your cool. They’ve been used in traditional medicine for centuries (like in Chinese and Ayurvedic systems), but now they’re popping up everywhere—from smoothies to supplements to calming teas.

Let’s dig into some of the best ones to try if stress is your middle name (or at least feels like your constant companion).

Rhodiola: For That Afternoon Slump

Rhodiola rosea goes by the nickname “golden root”—which sounds fancy, but it’s a humble little plant that grows in really cold places. Historically, Viking warriors supposedly used it to increase endurance before battle. So yeah, kind of different vibes from your average Tuesday workload.

Modern research suggests Rhodiola might help with fatigue and support mental performance during stressful times⁶. It’s especially helpful if your stress leaves you feeling drained or foggy. Some even say it gives them a gentle energy bump—without the crash of caffeine.

Tip: Rhodiola’s effects can be a bit more immediate than others on this list. Try taking it in the morning or early afternoon. It’s not the best choice right before bed.

Holy Basil (Tulsi): The Calm in a Cup

Holy basil isn’t like the stuff you use for pesto. It’s a totally different plant, known as tulsi in Ayurvedic tradition. People have been sipping holy basil tea for centuries to promote a sense of calm and balance⁷. Some drink it daily as a ritual to stay grounded.

There’s some evidence it may help with stress resilience⁸, and it’s super easy to try—just brew it like a regular tea. Cozy blanket optional but recommended.

Lion’s Mane: For the Brain Fog

Okay, not technically an herb—this one’s a mushroom. Lion’s mane looks like a mop of white hair (hence the name) and has been studied for its effects on cognitive function and mood⁹. While it’s not usually classified as a primary “stress” adaptogen, many people take it when anxious thoughts and focus issues go hand in hand.

You’ll find lion’s mane in powders, capsules, or sometimes added to mushroom coffee alternatives. It’s pretty mild, and when taken consistently, some people say it helps keep their thoughts less squirrel-y.

Reishi: Nighttime Serenity

Reishi is another stress-fighting mushroom, and this one’s great for unwinding after a long day. It’s often called “the mushroom of immortality”—a pretty bold nickname—but people have used it for centuries to support relaxation, mood, and sleep quality¹⁰.

It has a super bitter flavor, so most folks don’t munch it raw. Instead, go for a reishi tea or capsule before bed. When I tried reishi in a mushroom tea blend, it didn’t knock me out, but I did feel like I could finally exhale and let the tension go.

What About Mixing Adaptogens?

Totally possible, and some blends combine multiple adaptogens for different vibes—like energy in AM, calm in PM. But here’s the key: Start small. Try one at a time so you can really notice how (or if) it’s working for you.

Also, not every adaptogen works the same for every person. Some people swear by one thing; while others feel weirdly tired on it. That’s normal. Your body’s responses might surprise you, so go slow and be curious.

How to Actually Use These in Real Life

You don’t need to make a whole wellness plan around this stuff. Just try sprinkling it into your routine where it feels manageable. Here are a few ideas:

• Swap your afternoon coffee for Rhodiola or tulsi tea on busy days.
• Stir lion’s mane into a morning smoothie if you’re mentally slogging.
• Carry reishi capsules in your bag for unexpected nighttime hotel stays (been there).

You don’t have to do it every day either. I’ll go through phases—some weeks I’m all about tulsi tea, others I forget about it completely. That’s okay. It’s not about perfection. It’s about having a toolkit.

A Quick Note on Safety

Even though these are natural herbs and mushrooms, more isn’t always better. Give your body time to adjust. And if you’ve got specific health stuff going on or you’re pregnant, it’s worth checking with your doctor, just to be safe.

Final Thoughts

Life’s not getting less chaotic anytime soon—and TBH, I’m not trying to become a monk or live off-grid. But it’s comforting to have some low-key, plant-based support to help roll with it all a little more smoothly.

If even one of these adaptogens helps you feel a little calmer or more grounded, that’s a win in my book.

Try one this week. Make a cozy tea. See how you feel. You’ve got options.

Sources

[1] Panossian A, Wikman G. Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity. Pharmaceuticals. 2010. DOI: https://doi.org/10.3390/ph304188

[2] Panossian A. Adaptogens in Mental and Behavioral Disorders. Psychiatr Clin North Am. 2013. DOI: https://doi.org/10.1016/j.psc.2013.04.006

[6] Darbinyan V, et al. Rhodiola rosea in stress-induced fatigue—a double blind cross-over study of a standardized extract SHR-5 with a repeated low-dose regimen on the mental performance of healthy physicians during night duty. Phytomedicine. 2000. DOI: https://doi.org/10.1016/S0944-7113(00)80078-1

[7] Mondal S, et al. Double-blind, randomized, placebo-controlled study of tulsi (Ocimum sanctum Linn.) on general health in healthy volunteers. Evid Based Complement Alternat Med. 2011. DOI: https://doi.org/10.1093/ecam/neq005

[8] Saxena RC, et al. Efficacy of an extract of Ocimum sanctum Linn. in the management of generalized anxiety disorder: a randomized, double-blind, placebo controlled trial. J Ayurveda Integr Med. 2012. DOI: https://doi.org/10.4103/0975-9476.104444

[9] Mori K, et al. Nerve growth factor-inducing activity of Hericium erinaceus in 1321N1 human astrocytoma cells. Biol Pharm Bull. 2008. DOI: https://doi.org/10.1248/bpb.31.1727

[10] Chang C-J, et al. Immunomodulatory and Antidepressant-like Effects of Reishi Mushroom Extract: Study on Lipopolysaccharide-Induced Depression in Mice. Molecules. 2021. DOI: https://doi.org/10.3390/molecules26030694