Adaptogens: rhodiola, holy basil, ginseng and schisandra, and how to choose

Adaptogens are herbs traditionally used to help the body adapt to stress: rhodiola, holy basil, ginseng, eleuthero, schisandra and ashwagandha are the best known. This guide explains what each one is, the forms they come in, how to read the label, and the adaptogen supplements we carry, from Canadian tinctures to standardized capsules.

It's written for anyone going through a long, demanding stretch who'd like to add a herb to their routine, and for people who've heard the word "adaptogen" and want to know which plant is which. If you'd like to talk it through, the supplement aisle at either store is a good place to start.

What are adaptogens?

The word adaptogen was coined by Soviet researchers in the 1940s for substances that help the body build "nonspecific resistance" to stress of all kinds, physical, mental or environmental. Many of the herbs it describes were already old friends in traditional Chinese medicine, Ayurvedic medicine and northern European folk use, often as tonics taken through long winters or hard work.

Today the term covers a group of adaptogenic herbs that are thought to help the body's stress response stay balanced, sometimes described as helping the body maintain homeostasis. They are often discussed in terms of the hypothalamic pituitary adrenal axis (the HPA axis), the system that links the brain and the adrenal glands and sets how the body responds to stressful situations. Herbalists sometimes sort them into primary adaptogens, such as Panax ginseng and rhodiola, and secondary adaptogens with a gentler, related reputation. In Canada, each one is licensed for specific, modest uses printed on the label, such as "used in herbal medicine to help relieve symptoms of stress" or "to help improve mental and physical performance after periods of mental exertion". They're taken daily, over weeks, rather than as a one-off.

Adaptogens work best as part of a routine, alongside sleep, good food and time outside.

Common adaptogens at a glance

Ashwagandha (Withania somnifera, sometimes called Indian ginseng) is the most popular of all, so it has its own page: our ashwagandha guide compares root powder, KSM-66, Sensoril and gummies. Medicinal mushrooms such as reishi and cordyceps are often grouped with adaptogens too; see our mushroom supplements guide.

Rhodiola rosea

Rhodiola is a hardy plant from Arctic and mountain regions, and its root has a long history of use in Siberia and Scandinavia. It's used in herbal medicine to help support cognitive function and mental performance, and to help relieve mental fatigue and the symptoms of stress, which is why people often reach for it on long workdays or during exam season. Good rhodiola extracts are standardized to two markers, rosavins and salidroside.

• AOR Rhodiola is Russian Rhodiola rosea root standardized to 3 to 3.5% rosavins and 1 to 5% salidroside, 340 mg per serving. It's vegan, and best taken on an empty stomach and not right before bed. AOR is a family-run company in Calgary.
• NOW Rhodiola is 500 mg per capsule, standardized to 3% rosavins and 1% salidroside.
• St. Francis Herb Farm Rhodiola is a 1:4 tincture of the root in certified organic alcohol and water, made in the Ottawa Valley, where St. Francis has made herbal tinctures since 1988.
• Botanica Rhodiola Liquid Herb is a 1:3 extract of organic, Canadian-grown rhodiola root, tested for its rosavin content.

Holy basil

Holy basil (Ocimum sanctum), or tulsi, is honoured in Ayurvedic tradition as a rasayana, a tonic for a long, well-lived life. It's the gentlest-tasting of the adaptogens, and many people first meet it as tulsi tea. Holy basil is traditionally used in herbal medicine to help support a healthy response to stress, and it's a source of antioxidants.

St. Francis makes a 1:4 leaf tincture, and Botanica a liquid herb from organic leaf. AOR Holy Basil is a leaf extract in a vegetable capsule, and Living Alchemy ferments organic holy basil and pairs it with lemon balm.

Ginseng and the ginseng-like herbs

"Ginseng" is used for several different plants, so check the Latin name on the label.

Panax ginseng is traditionally used in herbal medicine to help increase energy during periods of fatigue and to help support cognitive function during mentally demanding tasks. American ginseng (Panax quinquefolius) is its North American cousin, and maca, sometimes called Peruvian ginseng, is an Andean root eaten as a food and taken as an energy tonic. Nature's Way, whose Canadian home is right here in Dartmouth, makes Siberian Ginseng capsules at 425 mg each.

Schisandra

Schisandra (Schisandra chinensis) is the "five-flavour berry" of Chinese herbalism, sour, sweet, salty, bitter and pungent all at once. Its lignans are considered its main active compounds. It's used in herbal medicine as an adaptogen to help increase resistance to stress and to help with mental and physical fatigue, and it's traditionally taken to help support the immune system.

St. Francis Herb FarmSchisandra TinctureA 1:4 tincture of the berries in organic alcohol and water. 100 mL.Shop →

Adaptogen blends

Blends combine several adaptogenic plants, sometimes with B vitamins. They're handy if you'd rather not choose one herb.

• AOR Ortho Adapt combines licorice, eleuthero, rhodiola and ashwagandha with vitamin C and pantothenic acid, plus porcine adrenal cortex. Ortho Adapt Vegan leaves out the adrenal extract.
• WomenSense AdrenaSense, from a Canadian women's line, helps the body recover after periods of mental and physical stress and helps support healthy cortisol levels and adrenal function.
• Harmonic Arts Resilience, from a family herbal company on Vancouver Island, pairs reishi, ginseng and eucommia.
• Landish Adaptogenic Greens is a daily greens powder with mushroom extracts, maca and Canadian ginseng, from a Canadian company that works with Canadian farmers wherever it can.

How to take adaptogens: tinctures, capsules or tea

Adaptogens come in three main forms, and the right one is the one you'll actually take.

• Tinctures are liquid extracts in alcohol and water, taken by the dropper in a little water. Easy to adjust, quick to take, and the format traditional herbalists favour. Our herbal tinctures guide explains ratios like 1:4.
• Capsules are tidy and tasteless, and adaptogen supplements made from a standardized extract list their marker compounds, such as rosavins or ginsenosides.
• Teas and powders suit people who like a ritual: tulsi tea, maca in a smoothie, or a greens blend.

How to read an adaptogen label

1. Check the Latin name. Rhodiola rosea, Panax ginseng, Eleutherococcus senticosus: the botanical name tells you exactly which plant is inside.
2. Find the part used. Root, leaf or berry; it matters, and good labels say so.
3. Look for standardization. A standardized extract lists a marker and a percentage, such as 3% rosavins. A whole-herb powder or tincture lists the herb and ratio instead.
4. Read the recommended use. This is the licensed purpose, in plain words, and it's a good way to compare two similar bottles.
5. Follow the directions. How much, how often and when, including notes such as "on an empty stomach" or "not right before bed".
6. Look for the NPN. An eight-digit NPN shows the product is licensed for sale in Canada.

Calm-shelf neighbours: L-theanine and GABA

Two popular stress-shelf supplements aren't herbs at all, but they sit right beside the adaptogens. L-theanine is an amino acid found in tea leaves that promotes relaxation; AOR Zen Theanine gives 225 mg of Suntheanine per capsule, and Naka Platinum L-Theanine 250 mg. GABA is an amino acid the body makes itself; CanPrev GABA is 500 mg per vegetable capsule. Magnesium is the other regular; our magnesium guide covers it.

Questions we get a lot

What is the most powerful adaptogen?

There isn't one strongest adaptogen; each herb is suited to different purposes. Rhodiola and Panax ginseng are the best known for focus and energy, holy basil is the gentlest, and ashwagandha is the most popular for stress.

Do adaptogens get you high?

No. Adaptogens are herbs such as rhodiola, holy basil and ginseng, and none of them are intoxicating. Tinctures are made with alcohol, but a dose is a dropperful in water.

Do adaptogens lower cortisol?

Cortisol is the body's main stress hormone, so it comes up often with adaptogens. A few formulas, such as WomenSense AdrenaSense, are made to help support healthy cortisol levels; most single herbs are licensed for help with the symptoms of stress and fatigue instead.

Do adaptogens actually work?

Rhodiola, Panax ginseng and eleuthero have been studied for decades, and their uses in herbal medicine are printed on the label. Many people find an adaptogen a helpful part of a routine that also includes rest, good food and movement.

How long should I take adaptogens?

Adaptogens are traditionally taken daily over weeks, and some people take them through busy seasons. Follow the directions on your bottle, which often include how long to use it.

Can I drink adaptogens in tea?

Yes. Tulsi (holy basil) makes a lovely everyday tea, and you'll find it in our tea aisle. Our herbal tea guide has more.

Shop adaptogens in Bedford, Dartmouth or online

You'll find adaptogens with our stress and mood balance supplements at both stores: 486 Starboard Drive in Bedford and 590 Portland Street in Dartmouth, open seven days. In HRM, order by 11 am with Luminate Express for same-day delivery, or choose pickup. Anywhere else in Canada, orders over $80 ship free.

Sources: product labels and listings for the items shown. This article is general information, not medical advice.