Over time this relentless pressure can leave you frazzled and foggy, but this is where adaptogens can really help.
Adaptogens offer a gentle way to help your body cope. These plant‑based compounds have been used for centuries in traditional medicines and modern research is beginning to validate their benefits.
What are adaptogens?
Adaptogens are herbs and mushrooms that help your body increase its resilience to stress. Adaptogens may influence how much cortisol is released during stressful situations, helping to moderate your physical and emotional response. Unlike stimulants, they promote balance rather than simply masking fatigue. More than seventy plants fall into the adaptogen category, many of which are staples of Ayurvedic and Chinese medicine.
Key adaptogenic herbs for stress support
Ashwagandha
Sometimes called Indian ginseng, ashwagandha has been studied for its ability to lower cortisol, reduce perceived stress and improve sleep quality. A systematic review of clinical trials found that taking 500–600 mg of ashwagandha extract daily for six to eight weeks significantly reduced stress and anxiety scores and lowered cortisol levels. It may also support immune function and memory.
Bacopa monnieri
Known as brahmi, this small herb is prized in Ayurvedic medicine. Studies suggest it may enhance brain function and reduce stress by acting as an antioxidant.
Panax ginseng
This Asian ginseng contains ginsenosides which may improve endurance and reduce fatigue. Research indicates it can increase glutathione and support mental performance.
Rhodiola rosea
A hardy plant from cold climates, rhodiola has long been used to fight fatigue and burnout. Studies show it may improve energy, reduce irritability and support mental clarity.
How adaptogens work
Adaptogens appear to work by interacting with the hypothalamic–pituitary–adrenal (HPA) axis. This is the system that controls your stress response and by modulating hormones like cortisol, they help your body adapt to physical, emotional and environmental stressors. Some adaptogens, such as ashwagandha and rhodiola, also support levels of neurotransmitters like GABA, serotonin and dopamine, which can enhance mood and cognitive function.
Incorporating adaptogens into daily life
So how can you take adaptogens? Widely available as capsules, teas and powders, the important thing to remember is that consistency is key. Most research studies use daily doses for several weeks, so begin with one adaptogen and monitor how you feel. Ashwagandha extracts are often taken in 300 mg doses twice daily, while rhodiola supplements typically range from 200–400 mg.
Always choose supplements from reputable brands that test for quality and purity (like Noggin, of course), and consult your GP if you are pregnant, breastfeeding or on medication.
Are there any side effects?
Adaptogens are generally well tolerated, but some people may experience gastrointestinal upset, headaches or dizziness. Because ashwagandha is in the nightshade family, it may not suit individuals sensitive to nightshade plants. Start with the lowest recommended dose and listen to your body.
PAUSE from Noggin
At Noggin we’re passionate about science‑backed braincare. Our PAUSE supplement blends two of the most studied adaptogens, ashwagandha and rhodiola, with lemon balm, hops and L‑theanine to promote relaxation and stress resilience. The combination is designed to help balance cortisol, support neurotransmitters and ease you into a more restful night without morning grogginess.
So, if life feels overwhelming and you’re searching for adaptogens for stress support, PAUSE nourishes your noggin while embracing the power of these herbal helpers. Remember, supplements are just part of a holistic approach: pair them with balanced meals, movement and mindfulness to give your brain the care it deserves.
