Modern life often brings ongoing pressures that can influence wellbeing in multiple ways, including sleep quality, mood, digestion and energy. With more people turning to natural approaches for stress support, adaptogens have come into focus. These herbs have long histories in traditional practices and are now being explored for their potential to support the body’s innate stress response.
What are Adaptogens?
Adaptogens are herbs traditionally used to support the body’s ability to cope with physical, emotional and environmental stress. Long valued within traditional medicine, they are now receiving wider attention for their potential to help support cortisol levels, nourish the nervous system and maintain homeostasis within the stress response[1].
In practical terms, adaptogens may help the body respond to stress in a more measured way, supporting stress resilience, mental clarity and emotional balance. As discussions around brain health continue to evolve towards 2026, this balanced approach is becoming increasingly relevant, with greater emphasis on long-term cognitive performance, mood stability and sustainable energy rather than short-term solutions.
Adaptogens are often mentioned alongside nootropics and other brain supplements, but their role is generally supportive rather than performance-driven. They are best understood as part of a broader, health-focused approach that also prioritises quality sleep, balanced nutrition, adequate vitamin and mineral intake, regular movement and emotional wellbeing.
How Do Adaptogens Work?
Adaptogens are thought to work by interacting with the body’s stress response systems, helping to modulate how the body responds to physical and mental strain. Research suggests they may support the body’s innate defence mechanisms and contribute to increased resilience during periods of stress or fatigue[2].
Rather than targeting a single pathway, adaptogens appear to act in a broader, regulatory way, supporting the body’s ability to adapt, recover from stress-related demands and maintain balance within the neuroendocrine and immune systems. This multi-system approach is one reason adaptogens are often explored for their potential role in sustained energy, recovery and long-term wellbeing.
Rather than acting as stimulants or sedatives, they are considered modulators – helping the body respond more appropriately to what it needs in a given moment, whether that’s a boost of energy or a sense of calm.
Although each adaptogen is unique, they are often said to share the capacity to increase the body’s resistance to stress without disrupting normal biological functions. Studies suggest that some adaptogens may exhibit anti-depressive properties or calming effects, making them valuable allies in modern stress management[3].
Top 3 Adaptogens and Their Evidence Base
If you’re exploring herbal options to support your wellbeing, the following adaptogens are commonly used for their potential role in stress support.
Note: Before considering any herbal remedies, we recommend speaking to a registered herbalist first. Book a consultation at Napiers to receive personalised guidance based on your individual health profile.
1. Ashwagandha (Withania somnifera)
Ashwagandha is one of the most extensively studied adaptogens and has traditionally been used to support calm, sleep quality and emotional balance. Contemporary research has explored its potential influence on cortisol regulation, with its active compounds thought to interact with the hypothalamic–pituitary–adrenal (HPA) axis[4]. In addition, studies have examined its role in supporting sleep quality and perceived stress, including symptoms associated with anxiety.
Some users find it helpful during periods of emotional strain or mental fatigue. Additionally, those navigating hormonal changes or looking to unwind in the evening may find ashwagandha to be a supportive addition, though individual responses can vary.
Try: Napiers Ashwagandha Root Tincture
This liquid herbal extract is traditionally used to support stress resilience and restfulness. Tinctures allow flexible dosing and can be mixed with water or herbal tea, fitting easily into daily routines focused on stress resilience and mental clarity.
2. Rhodiola (Rhodiola rosea)
Rhodiola has traditionally been associated with fatigue resistance and mental endurance. Research suggests it may support focus and mental performance during periods of stress, pressure or increased cognitive demand, which in turn may help reduce feelings of fatigue[5].
Unlike stimulants, rhodiola does not appear to overstimulate the nervous system, making it a popular choice for those seeking more balanced sense of energy rather than short-term energy boosts, supporting an increase in productivity and motivation.
Try: Napiers Arctic Root Tincture
This tincture is often chosen for its potential to restore stamina and mental focus in stressful situations.
3. Holy Basil (Ocimum sanctum / Tulsi)
Holy basil has a long history of traditional use and is commonly associated with emotional balance and immune support. Emerging research has explored its antioxidant properties and potential role in supporting healthy inflammatory responses[6].
Although the evidence base is still developing, early studies suggest that holy basil may help support the body during periods of stress, as well as contribute to sleep quality and mood balance. Through its influence on stress and inflammatory pathways, it may indirectly support brain health and emotional wellbeing.
Try: Napiers Holy Basil Tincture
This tincture is traditionally used to support emotional balance and stress resilience, and is often chosen as part of a daily routine to help the body adapt during periods of mental or emotional strain.
How to Use Adaptogens
Timing: Some adaptogens, such as rhodiola, are commonly taken earlier in the day to support focus and mental performance. Calming herbs like ashwagandha may be better suited to evening routines, particularly as part of a wind-down ritual. Herbs like holy basil can be taken either in the morning or evening, depending on individual needs.
Dose: Always follow product-specific guidance and avoid exceeding recommended amounts. Adaptogens are generally most effective when taken consistently rather than sporadically. We always recommend a consultation with a herbalist before adding new supplements into your routine.
Whether you’re seeking to support cognitive health or reduce fatigue, Napiers has been trusted for over 165 years, supporting generations with their health, naturally. Book a free 1:1 consultation with one of our herbalists, and we can recommend a collection of herbs tailored to your individual needs.
Supporting Stress Resilience with Herbal Remedies
Herbal remedies have traditionally played a role in supporting brain health, including mood, stress resilience and overall wellbeing.
The Napiers Brain & Stress Support Protocol is a thoughtfully curated four-week supplement regime designed to support mental clarity, stress resilience, and cognitive longevity.
This 4-week protocol combines:
-
Napiers Ashwagandha KSM-66, supporting resilience, calm and balance.
- Napiers Magnesium Glycinate, delivering 140 mg of elemental magnesium to support energy levels and whole-body wellness.
- Napiers Japanese Energy, with high strength, bioavailable source of ubiquinol CoQ10 to support cellular energy – learn more here.
By combining herbal and micronutrient formulas, the protocol avoids a one-size-fits-all approach often seen in nootropics or standalone brain supplements. A four-week structure allows for gradual, consistent support as part of a wider brain health routine.
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Shop our personalised 4-Week Reset Protocols here.
*Code PROTOCOL20: Code valid once per customer between 00.01 on 26/12/25 and 23.59 on 31/01/26 (GMT). Offer valid on Brain & Stress Support Protocol, Gut Health Protocol, Hormone Balance Protocol, Strength & Joint Health Protocol, Sleep & Recovery Protocol, Complete 4‑Week Reset, and Detox Protocol. This code cannot be used in conjunction with any other discount. Napiers terms of the site apply.
If you’re looking to support overall brain health, explore our blogs which delve into building brain wealth as well as 5 daily habits to support the brain long-term.
FAQs
Are adaptogens safe to take every day?
Yes, most adaptogens are safe for daily use when taken in the recommended dosage. However, it’s essential to match the right herb to the individual, especially if you have pre-existing health conditions or take medication.
Do adaptogens have side effects?
Adaptogens are generally well-tolerated. Occasionally, people may experience digestive upset or overstimulation (particularly with Rhodiola). Start with a small dose and consult a herbalist if unsure.
How long do adaptogens take to work?
Some people notice benefits within days, while for others it may take 2–4 weeks of consistent use. Effects build gradually and are best sustained over time.
Can I take adaptogens with my medication?
It’s important to check with your GP or a medical herbalist before combining adaptogens with prescription medications, especially for blood pressure, thyroid, or mood disorders.
What herbs help support sleep?
Herbs traditionally used to support sleep include ashwagandha, valerian, passionflower and chamomile, often as part of an evening routine.
Do adaptogens replace a healthy lifestyle?
No. Adaptogens are best used alongside good nutrition, sufficient sleep, stress management and overall health-supportive habits.
References
- Malekijahan, F., Razavi, S.H., Nouri, M., Shafiepour, M. and Afraei, M. (2025) 'Unlocking nature’s potential: The power of adaptogens in enhancing modern health and wellness', Journal of Agriculture and Food Research, 24, pp. 1-15. Available at: ScienceDirect.
- Panossian, A.G., Efferth, T., Shikov, A.N., Pozharitskaya, O.N., Kuchta, K., Mukherjee, P.K., Banerjee, S., Heinrich, M., Wu, W., Guo, D., Wagner, H. (2020) 'Evolution of the adaptogenic concept from traditional use to medical systems: Pharmacology of stress- and aging-related diseases', Medicinal Research Reviews, 41(1). Available at: Wiley Online Library.
- Amsterdam, J.D. and Panossian, A.G. (2016) 'Rhodiola Rosea L. as a putative botanical antidepressant', Phytomedicine, 23(7), pp. 770–783. Available at: ScienceDirect.
- Haber, M., Czachor, A., Kula, P., Juśkiewicz, A., Grelewicz, O., Kucy, N., Servaas, E., Kotula, A. and Siemiątkowski, R. (2024) 'Ashwagandha as an adaptogen: Its influence on sleep patterns, stress response, and anxiety in modern life', Journal of Education, Health and Sport, 68(55327), pp. 1-15. Available at: ResearchGate.
- Tinsley, G.M., Jagim, A.R., Potter, G.D.M., Garner, D. and Galpin, A.J. (2024) 'Rhodiola Rosea as an adaptogen to enhance exercise performance: A review of the literature', British Journal of Nutrition, 131(3), pp. 461–473. Available at: Cambridge University Press.
- Healthline (2024) The health benefits of holy basil. Available at: Healthline.
