Natural Remedies for Stress: A Beginner's Guide to Using Adaptogens Safely
Adaptogens have been used for thousands of years in traditional medicine, but they’ve never been more accessible than they are right now.
Whether you’re looking to manage stress, boost focus or support your overall well-being, there’s an adaptogen — and a delivery method — that fits your lifestyle.
From stirring a powder into your morning coffee to sipping a mushroom-infused mocktail, incorporating these powerful herbs and roots into your day is easier than you think. Here’s how to get started.
What are adaptogens and what forms do they come in?
Adaptogens are herbs, roots and mushrooms used in traditional medicine to help the body manage stress. Today they come in many forms — including whole herbs and roots, powders, tinctures and extracts, capsules and tablets and gummies.
- Whole herbs and roots are the plants in their most natural state. Common examples include turmeric root, ginseng root, dried astragalus slices and whole reishi mushrooms.
- Powders are ground and sometimes extracted forms that mix easily into just about anything you eat or drink. Ashwagandha powder, maca and mushroom blends like lion’s mane or reishi are among the most popular.
- Tinctures and extracts are concentrated liquid drops, usually alcohol- or glycerin-based. Astragalus, eleuthero and schisandra are typically sold this way.
- Capsules and tablets offer pre-measured doses with no taste and no prep, making them a no-fuss option for people who want to skip the earthy flavor of raw herbs. Rhodiola, ashwagandha and holy basil are widely available in capsule form.
- Gummies are a newer, approachable format that has exploded in popularity, including Travis Barker’s adaptogen mushroom gummies.
As stress relief supplements, capsules, tablets and gummies are often the entry point for beginners who want to avoid taste altogether. Tinctures, extracts and powders work best for people who want to mix the herb into a drink, while whole herbs are best suited to cooking.
What are the best ways to add adaptogens to your morning routine?
The easiest entry points are coffee, tea and smoothies — three drinks most people already make daily, and all three mask the earthy taste of adaptogen powders and extracts well.
Stir an adaptogen powder directly into your coffee, or buy a pre-mixed mushroom coffee blend. The bold flavor of coffee covers earthy adaptogen notes effectively, which is why mushroom coffee has become one of the most visible adaptogen products on store shelves.
For stress relief tea — the most traditional method — brew whole roots or dried herbs like tulsi, reishi or astragalus directly, or add a tincture dropper to a favorite blend.
Smoothies are one of the simplest delivery methods. A scoop of adaptogen powder or extract disappears into the fruit and other ingredients, with the taste fully masked.
You can also stir a powder or squeeze a tincture dropper into a glass of water. It is not the tastiest route for every adaptogen, but it is hard to beat for speed and convenience.
“In many ways, adaptogen beverages sit in the same lineage as bitters and tonics before them. They reflect a desire to blend pleasure with purpose,” Sheridan Lane wrote in The State Journal-Register, per USA Today. “The idea of enjoying a mocktail while getting a small bonus for your well-being certainly resonates with me,” she added.
Cooking is another option, particularly for whole or powdered adaptogens. Turmeric goes into curry, astragalus slices simmer in bone broth and maca mixes into overnight oats. Soups, stir-fries, oatmeal, energy balls and baked goods all work as carriers.
Adaptogens are even showing up in a growing skincare category. Serums, masks and moisturizers now feature ashwagandha, reishi, turmeric and holy basil for their anti-inflammatory and antioxidant properties — extending the trend beyond food and drink.
Can adaptogens help reduce stress naturally?
Adaptogens are widely marketed as natural remedies for stress, but health experts caution that they work best as supportive tools — not as replacements for sleep, nutrition, exercise or medical care.
For people researching how to reduce stress naturally, adaptogens are one of several options alongside meditation, exercise and dietary changes. Energizing adaptogens generally work best in the morning, while calming ones fit better in the evening.
“I always encourage patients to view adaptogens as supportive tools – not quick fixes,” Uma Naidoo, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital, told USA Today. “And I stress remembering to prioritize foundational habits like nutrition, sleep, movement and stress management first.”
Doctors also warn that adaptogens are not risk-free, especially for people taking prescription medications. “I tell patients not to go and take just any herbs and supplements, because they may interact with your medication,” UCLA Health senior dietitian Dana Ellis Hunnes said. “Your body’s reaction to those things may do more harm than good.”
People who are pregnant, nursing, on medication or managing a chronic condition should talk to a doctor before starting. A few other guidelines apply across the board:
- Start with one adaptogen at a time so you can gauge how your body responds before stacking multiple.
- Be consistent — adaptogens tend to build effects over weeks, not overnight. Daily use is key.
- Follow recommended dosages on the product label or from a trusted source. More is not always better.
- Time them intentionally based on whether they energize or calm.
- Buy from reputable brands that do third-party testing. Quality and purity vary widely in the supplement space.
- Listen to your body. If something does not feel right, stop and reassess.
The bottom line: adaptogens can be a useful piece of a broader stress-management plan, but they work alongside good sleep, regular movement and a balanced diet — not instead of them.
This article was created by content specialists using various tools, including AI.
