Are Adaptogen Supplements Worth It?

We probably don’t need to remind you that perimenopause and menopause can come with added stress, sleepless nights, and roller coaster-like mood shifts. When things are feeling particularly rocky, you might be inclined to try just about anything to get your body to chill out—and adaptogen supplements can seem like a promising solution. 

Not only do they come with all sorts of hopeful claims, adaptogen supplements are also sold in enticing forms, like soothing teas, fun mocktails, and influencer-backed powders. Even better? They can be an appealing option for symptom support, especially when prescription medications aren't warranted, tolerated, or desired.

Still, while adaptogens may have real benefits for some people, like any other treatment, they aren’t a miracle cure. That doesn’t mean you need to avoid adaptogens—it just means you need to adjust your expectations a bit.

If you want to try adaptogenic herbs, you can find the best option for you by taking into consideration your symptoms, medications, overall health history, and ultimate needs and goals. A chat with a Midi Health clinician or another trained healthcare professional is also always a good idea.

Below, we’re diving into adaptogen supplements, breaking down what they are, how they might help, and what you need to know before trying them. 

Adaptogen Supplements: What They Are and What They Do

Adaptogens are plant-based substances that come in the form of herbs, roots, or mushrooms and help the body adapt and respond to stress. Unlike stimulants or sedatives, adaptogens work by supporting your body’s natural response to stress and helping your body come back to a more balanced state (aka homeostasis). 

Adaptogen supplements, which you can find in everything from a capsule to a mocktail, are often designed to reduce stress, fight fatigue and boost energy, decrease anxiety, lower your blood sugar, boost immunity, and more. 

This certainly sounds promising (who doesn’t want a delicious drink that also helps them feel more zen?), but it's important to remember that adaptogens aren't a one-size-fits-all solution. There isn’t enough research out there to definitively say that adaptogens can affect everyone in the exact same way.

But that doesn't mean adaptogen supplements can't still be beneficial. It’s just important to understand exactly what you’re taking and how it might really help with midlife symptoms. 

What Are Adaptogens? The Most Common Ones You’ll See

Several types of adaptogens are available, but some are more popular than others. These include: 

• Ashwagandha: Ashwagandha is an herb that may help reduce stress, improve sleep, and leave you feeling calmer. A research review found preliminary evidence that ashwagandha may also help reduce anxiety, enhance muscle strength and recovery, and even aid in cognitive function, as well as having anti-inflammatory and antibacterial properties. Ashwagandha is one of the key ingredients in Midi’s Daily Cortisol Support supplement. 
• Rhodiola: Rhodiola is a root that may help reduce feelings of anxiety, fatigue, and depression. Some studies, such as one published in Frontiers in Nutrition, found that rhodiola may have a positive impact on endurance.
• Ginseng: Different types of ginseng include Asian and American ginseng, each of which are said to have similar benefits. American ginseng may help support your immune system, reduce inflammation, relieve pain, fight stress, and regulate your mood. Asian ginseng has been touted for increasing energy, enhancing athletic performance, boosting cognitive function, and fighting fatigue. 
• Holy basil: Holy basil is an herb that may act as a pain reliever and anti-inflammatory that may help reduce stress and lower blood sugar. One small (industry-funded) clinical trial done in 2022 found that holy basil may help reduce stress and improve sleep. 
• Reishi and other mushrooms: There’s a wide variety of adaptogenic mushrooms out there, including popular options like reishi and lion’s mane. And don’t worry—these aren’t magic mushrooms. Some research has found that adaptogenic mushrooms are safe to use and can help combat stress, improve sleep, and reduce fatigue. 
• Schisandra and other herbal blends: Schisandra is a plant that may help enhance strength, boost immunity, increase energy, reduce feelings of depression, and more. One small 2016 study found that schisandra may also be an effective way to combat the hot flashes, sweating, and heart palpitations that often accompany menopause. You might also find schisandra in adaptogenic herbal blends, which include a mix of different adaptogens rather than just one.

Adaptogens for Stress: Where the Best Evidence Seems to Be

Most people are drawn to adaptogens because they want to relieve stress. Basically all adaptogens have the potential to help support the body’s response to stress—research has found that they may work by normalizing chronically high cortisol levels—but ashwagandha and rhodiola get the most attention for doing so. 

This isn’t all just anecdotal, either. Some evidence shows that ashwagandha and rhodiola may be effective in reducing stress. 

A 2025 review of 15 studies found that ashwagandha is a safe and effective way to relieve stress, while one study in particular showed a significant reduction in cortisol levels. (Though people taking it did not report an improvement in their overall quality of life.) 

And one small 2017 study found that participants who took rhodiola every day experienced improvements when it came to stress and depression caused by burnout. Many people who take ashwagandha or rhodiola regularly notice benefits when it comes to their mood, calm feelings, and resilience. 

This is definitely promising, but even so, keep in mind that popping an ashwagandha or rhodiola supplement alone can’t eliminate stress from your life. Results are typically going to be more modest, and you shouldn’t expect a dramatic transformation once you start taking these supplements. 

Stress-reducing habits like getting enough sleep, exercising, and going to therapy are all still key when it comes to feeling less anxious, stressed, or burnt out.

Adaptogens for Energy and Focus: What to Expect Realistically

If menopause has you feeling permanently attached to your couch, you may be tempted to try adaptogens like rhodiola or ginseng, both of which can be marketed for increasing stamina, boosting energy, and offering more mental clarity. Ginseng, specifically Asian ginseng, is said to help you feel more alert, focused, and energized. 

While there is some science to potentially back this up, we need more research to say for sure. The boost of energy that rhodiola or ginseng is meant to give you is likely only going to feel like a subtle change, and results can be very inconsistent. 

Plus, it’s important to remember that midlife fatigue doesn’t always have just one cause or an easy solution. If you’re feeling exhausted, it’s important to explore what could be making you feel that way and directly address that underlying cause instead of just trying a supplement. 

Best Adaptogen Supplements: How to Compare Products 

Shopping for an adaptogen supplement that works for you can feel overwhelming because there are so many options to choose from. Consider these tips: 

• Read labels carefully: Before buying a supplement, pay close attention to the label. Specifically, note the herb, extract, and dose so you know exactly what’s inside and how much of it you would be taking. 
• Keep an eye out for third-party testing: Some adaptogen supplements will use third-party testing to ensure their product is safe and effective. These are the supplements you really want to prioritize. Check the label for that information or take a look at the brand’s website. 
• Note your symptoms and ultimate goals: Take a look at what the label promises to do. Does that align with your health goals and how you’ve been feeling? For example, if the label is promising more energy but what you really need help with is stress and anxiety, you may want to consider a different adaptogen. Keep in mind that lifestyle products such as sodas or other functional foods containing adaptogens may not deliver a relevant dose or may not be consumed regularly enough to have lasting symptom benefits. A quality standardized extract, taken at a research-supported dose, may provide that best chance at reaping benefits.

Are Adaptogenic Herbs Worth It for Midlife Women?

For midlife women struggling with mental and physical changes, adaptogenic herbs can definitely feel intriguing and may be beneficial. While adaptogen supplements aren't a replacement for prescription medications or healthy lifestyle habits, they can be used as one tool to support your care. Many women also turn to supplements as an alternative if prescription medications aren't tolerated, needed, or desired.

Whether adaptogens are worth it for you largely depends on what you’re experiencing and feeling. If you’re dealing with mild stress, low energy, and some sleep issues, adaptogen supplements might be worth taking into consideration. After all, they do have the potential to help reduce stress and make you feel more relaxed.

But if your symptoms are more serious than just a daily inconvenience, it’s doubtful that adaptogens will make a big difference on their own. Midlife hormonal changes, like those that come with perimenopause and menopause, can often overlap with stress symptoms, so what you’re dealing with could require more than just a calming supplement.  

If your symptoms point to larger issues, like sleep disorders, thyroid concerns, anemia, or medication side effects, adaptogens aren’t going to be the cure-all fix you’re looking for. At the most, they may take the edge off, but they likely won’t result in a significant change. 

The bottom line: If your symptoms are persistent, getting worse, and really affecting your everyday life, speaking with a healthcare professional, such as a Midi clinician, is key. They can guide you through what you’re experiencing and help find solutions that will work for you. 

Risks, Side Effects, and Medication Interactions to Know

Just because adaptogens come from a plant and don’t require a prescription doesn’t mean they can’t cause annoying side effects or don’t have risks. 

Adaptogens are usually well tolerated, but they can have side effects that include: 

• allergic reactions
• constipation
• nausea
• diarrhea 
• abdominal pain 

Adaptogens can also interact with medications and other supplements, especially if you’re taking medication for issues like hypertension, diabetes, and hypothyroidism. That’s another reason it’s so important to speak with a clinician before trying a supplement on your own. 

Plus, potency and ingredient quality can vary widely depending on the brand you’re buying, so always read reviews and research the product before purchasing. It's important to use supplements that are research-backed, evidence-informed, and third-party tested.

And if you’re pregnant, breastfeeding, or have a chronic condition, you should be extra cautious. In this case, always speak with a clinician before trying a new adaptogen.

When Not to Self-Treat Stress or Fatigue With Supplements

It’s worth noting that supplements aren’t always the answer. Sometimes more clear guidance and prescription medication is required. If you’re experiencing any of the below, don’t turn to supplements before first speaking with your clinician: 

• symptoms that are severe, sudden, or affecting daily life
• ongoing insomnia, palpitations, anxiety, or mood changes
• brain fog that feels new or progressive
• fatigue that could reflect a medical issue

Reach out to your clinician for support with these issues before you add a new supplement into your routine.

Healthy Lifestyle Habits to Remember Beyond Taking Adaptogen Supplements

Adaptogens can be beneficial when it comes to stress, energy levels, and fatigue, but it's important not to forget about the tried-and-true basics, such as:

• getting the proper amount of sleep every day (not just sometimes)
• incorporating exercise into your routine through strength training and regular movement, like light cardio or walking 
• eating a balanced diet that includes enough protein, fiber, and nutrients from vegetables, fruits, healthy fats, and whole grains
• using stress management tools that work for you, like meditation
• getting mental health support through therapy or prescription medications 
• talking with a clinician about your midlife symptoms to approach them in a more personalized way

Key Takeaways

• Adaptogen supplements are plant-based substances that can support the body’s response to stress and help bring it back to a more balanced state. Some studies and research back this up, but more research is needed. 
• Common adaptogens include ashwagandha, rhodiola, ginseng, holy basil, and more. They aim to reduce stress and anxiety, help with depression, improve sleep, increase energy, and boost your immune system.
• While adaptogens can be helpful in reducing stress, they shouldn’t be thought of as a miracle cure. Effects can vary from person to person, and sometimes you’ll only notice subtle changes. 
• If you have more serious or persistent symptoms, it’s important to speak with your clinician before taking adaptogens. You may need outside support or other medications to fix the root causes of your symptoms. 

Frequently Asked Questions (FAQs)

What are adaptogens?

Adaptogens are plant-based compounds that come in the form of herbs, roots, and mushrooms. They may help the body adapt to and manage stress, while restoring balance after a stressful situation by impacting things like cortisol levels. 

Do adaptogen supplements really work?

Some research shows that adaptogens may help with stress, fatigue, performance, and immunity. But more research is needed to determine exactly how adaptogens work and how well they could work for everyone. 

What are the best adaptogen supplements?

There are several different types of adaptogen supplements, and there’s no definitive answer as to which one works the best. Some of the most popular options that you’ll see on the market include ashwagandha, rhodiola, lion’s mane, and reishi. 

Are adaptogens for stress safe to take every day?

Adaptogens are generally well tolerated by most people, but they do come with the possibility of side effects, like gastrointestinal discomfort or interactions with other medications. If you’re worried, it’s always a good idea to speak to a clinician before starting a new supplement. 

Can adaptogens for energy replace caffeine?

While adaptogens have been shown to help with energy levels and performance, their effect is generally not going to be as pronounced or immediate as caffeine. If you experience an energy difference from adaptogens, it will likely be subtle. 

Should midlife women take adaptogenic herbs?

Adaptogens can be an option for midlife women, as they may help with common menopausal symptoms like fatigue, insomnia, and low energy. But these should be used as an extra, not as the fix for larger issues. If you’re struggling with persistent symptoms that affect your everyday life, speak with a clinician instead of just trying an adaptogen.