Learn how to use adaptogens, what adaptogens are and my top 8 favorite adaptogens for stress management, immunity support, weight balance and more!
I've been wanting to share this post for months and I finally got my butt in gear and sat down to write. So today my friends, we're talking about adaptogens!
I've been getting a bunch of questions about adaptogens as many of you have seen them on my Instagram or in my What I Eat in a Day videos, so I figured giving you a beginner's guide into this world would be a good first step. I'm going to talk a little bit about what adaptogens are, tips for using them and then we'll dive into my 8 favorites.
What are adaptogens?
Adaptogens are herbs and medicinal mushrooms that help balance, restore and protect the body. They don't have a specific action, but instead, they help our bodies respond to any influence or stressor, normalizing your physiological functions. Basically…they adapt the where you are and help you cope with internal and external stressors.
When we think about stress, we automatically think about the external factors. Work, kids, time management, etc. But there are also things that can be happening inside that our body still responds to as stress. Things like inflammation, lack of sleep, food sensitivities, sickness, toxic overload, etc.
So incorporating adaptogens can help our bodies cope with these stressors and perform at a more optimal level.
How to use Adaptogens:
- Use 1 – 2 at one time, no more than 3 at one once
- Add them to recipes (rather than water) – many have strong taste
- Choose one that supports how you’re feeling and where you are in life
- Change it up, don't use the same formula every single day
They're actually super easy to incorporate into your life. I like adding them to my morning matcha as well as my smoothies and smoothie bowls.
Below, I've outlined my top 8 favorite ones, particularly related to stress and immunity. I have all of these in my cupboard and have included how much I use and where I use them for each.
So…let's dive in!
1. Ashwagandha
Ashwagandha is a vital herb in Ayurvedic Medicine with a long history of therapeutic use and is sometimes referred to as “Indian Ginseng”. What's amazing about adaptogens, and ashwagandha is a good example, is that they can shift with what your bodies needs. When taken in the morning, ashwagandha can increase energy, but at night it can help you fall asleep. Pretty cool, right? Other properties that ashwagandha can support is to tonify the immune system, inspire vigor and strength, harmonize mind, body, & spirit, reduce the effects of mental, emotional, and physical stress.
How I use it: add 1/2 teaspoon to my morning matcha
Brand I love: Sun Potion Ashwagandha
2. Reishi
Reishi Mushroom is known as the “Mushroom of Immortality”. Its use has been documented for thousands of years and it is one of the most potent adaptogens available to modern society. Reishi helps to improve stress relief, it’s immune modulating and it's anti-inflammatory.
How I use it: add 1/2 – 1 teaspoon in strongly flavored smoothies (like chocolate or coffee)
Brand I love: Root & Bones (use “simplyquinoa” for 15% off)
3. Astragalus
Astragalus is a traditional Taoist Herb is reputed as the most potent Qi tonic in the world! It helps to boost immunity and it buffers the effects of stress. Astragalus also prevents stress-related damage in the body by increasing the amount of anti-stress compounds we produce. Cool right?! Even cooler is that astragalus may also reduce the ability of stress hormones (like cortisol) to bind to receptors, making their effects on the body less extreme.
How I use it: add 1/2 teaspoon into smoothies or coffee
Brand I love: Sun Potion Astragalus
4. Cordyceps
Cordyceps are medicinal mushrooms that are widely regarded as a supreme immune system enhancer. They help to prevent aging and support longevity and youthfulness. Cordyceps are also used as a rejuvenation tonic that is often used by those who are recovering from illness, extended periods of stress, and general feelings of fatigue. It's great for when you feel a cold coming on or you've been super stressed out at work lately.
How I use it: add 1/2 teaspoon in my tea/coffee or into my smoothies
Brand I love: Root & Bones (use “simplyquinoa” for 15% off)
5. He Shou Wu
He Shou Wu has been used throughout history as a longevity, anti-aging, blood-building, beauty, & rejuvenation food. With high levels of iron and zinc, He Shou Wu is also a potent immune system enhancer. It has a number of amazing benefits including nourishing the blood, hair, skin, nervous system, sexual center, may help reduce cholesterol, can be used as a tonic for the endocrine glands, may help improve stamina, good for resistance to cold, promotes red blood cells, and increases antioxidant activity. It's a superpower, but I also use it sparingly because it can be on the pricey side!
How I use it: add 1/2 – 1 teaspoon into my smoothies
Brand I love: Root & Bones (use “simplyquinoa” for 15% off)
6. Chaga
Chaga is yet another medicinal mushroom and is often referred to as the king of plants. It's a mushroom that grows on birch trees, so depending on where you live in the world, it actually might be natively growing in the woods. For medicinal purposes, Chaga has strong immune enhancing properties, it has incredibly high levels of antioxidants and phyto-nutrients which are slowing down the aging process and it has also exhibited antiviral properties (<– hello cold and flu season!).
How I use it: add 1/2 – 1 teaspoon into my smoothies or brew into a tea with ginger and lemon
Brand I love: Root & Bones (use “simplyquinoa” for 15% off)
7. Rhodiola
Rhodiola is a traditional Taoist Herb as well as a Tibetan Qi Tonic. It's been used for thousands of years and has a wealth of medicinal properties. Rhodiola has been shown to improve our ability to absorb oxygen, and it may facilitate mental clarity, promote creativity and stamina, help immune strength, support weight balance, as well as longevity and focus. It does have a strong flavor, however, so I like to match this with another strong flavor like chocolate or coffee.
How I use it: add 1/2 teaspoon into my smoothies or into my superfood hot chocolates
Brand I love: Sun Potion Rhodiola
8. Holy Basil (Tulsi)
Last on our list is Holy Basil which is a powerful rejuvenative herb that has many adaptogenic properties. It's famous for providing stress relief, supporting the immune system, and increasing stamina and endurance. Most often it's sold as an herbal supplement, so you might want to check your vitamin section. Just make sure that you're buying a reputable brand!
How I use it: take 2 capsules daily
Brand I love: Organic India
Beyond the Powders
I personally have seen the amazing benefits that adaptogens can have on your health. I just want to stress again, however, that you shouldn't take ALL of these. Pick and choose a few that work for where you are in your life, let them do their job for a few weeks and then reassess. The effects most likely won't be immediate, so give your body some time to adjust before you really start examining how you feel.
In addition to individual powders, there are also companies that sell elixirs or blends of powders. One of the more well-known brands is Moon Juice.
These also can be pricey, but sometimes they have sales, so you could sign up for their emails and wait until they go on sale!
Want to learn even more? Watch my Beginner's Guide to Adaptogens video!
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