Adaptogens: what they are, what they are for, and what science says

In recent years, adaptogens have gone from being a curiosity of traditional medicine to occupying an increasing place in scientific research and the world of functional health. But between marketing and real evidence, there are important differences that are worth knowing.

What exactly is an adaptogen?

The term was coined in 1947 by the Soviet pharmacologist Nikolai Lazarev, and the criteria for a plant to be considered an adaptogen are quite specific:

• It must be harmless — producing no significant side effects at therapeutic doses
• It must have a non-specific action — increasing the body's resistance against a wide variety of stressors (physical, chemical, biological)
• It must have a normalizing effect — modulating the body's response regardless of the direction of the disturbance

In practice, adaptogens act primarily on the HPA (hypothalamic-pituitary-adrenal) axis — the body's stress response system — by modulating the production of cortisol and other stress hormones.

The most studied adaptogens

Ashwagandha (Withania somnifera)

It is the adaptogen with the largest volume of clinical research in humans. Studies show a significant reduction in serum cortisol, improvement in perceived stress and anxiety, and positive effects on sleep quality and physical endurance. KSM-66 and Sensoril extracts are the most standardized and used in research.

Studied doses: 300-600 mg/day of standardized extract.

Rhodiola rosea

An adaptogenic plant native to arctic regions. With good evidence for reducing mental and physical fatigue, improving cognitive performance under stress, and reducing symptoms of burnout. Its main active ingredient is rosavin along with salidroside.

Especially useful in periods of high intellectual or physical demand.

Lion's Mane (Hericium erinaceus)

A medicinal mushroom with a mechanism of action different from that of classic adaptogenic plants. Its main interest lies in its ability to stimulate the synthesis of NGF (nerve growth factor), which relates it to neuroplasticity, cognition, and long-term nervous system health.

Studies in humans are still limited but promising, especially regarding cognition in older adults and symptoms of mild anxiety.

Panax ginseng

One of the most used adaptogens in traditional Chinese medicine. Clinical research shows effects on fatigue, cognitive performance, and immune function. Ginsenosides are its main bioactive compounds.

Eleuthero (Eleutherococcus senticosus)

Known as "Siberian ginseng," although it is not botanically a ginseng. With evidence for reducing fatigue and improving tolerance to physical stress. Highly used in the sports context.

What science says (and what it doesn't)

Evidence on adaptogens is real but has significant limitations:

• Most studies have small sample sizes and short durations
• The standardization of extracts varies greatly between manufacturers
• The effects are moderate — they are not "magic bullets"
• Drug interactions: ashwagandha can interact with thyroid medication, immunosuppressants, and sedatives. Always consult a doctor if you are taking medication.

Who can they be useful for?

Adaptogens can be a useful supplement in situations of:

• Well-established chronic stress with functional symptoms (fatigue, insomnia, mild anxiety)
• Periods of high physical or cognitive demand
• Post-illness recovery
• Functional adrenal fatigue (always under professional assessment)

They are not a substitute for medical treatment or lifestyle changes. They are exactly what their name implies: tools to help the body adapt better. At Lionzen, we formulate with standardized extracts and doses supported by science — because rigor matters when we talk about your health.