Adaptogens are natural substances that may help the body cope with physical, mental, and emotional stress. Adaptogen drinks infuse these substances into beverages—like teas, tonics, coffee alternatives, and mocktails—that may help you be more resilient to stress in daily life.
Ashwagandha, also called winter cherry, Indian ginseng, or Withania somnifera, is a small evergreen shrub that has been used for centuries in traditional medicine across India, Africa, and Southern Europe. Today, this adaptogen is becoming more popular in mocktails and latte mixes.
It may help reduce stress and anxiety by lowering cortisol, the body’s main stress hormone, and balancing brain chemicals that affect mood. A 2021 review looked at seven studies including 491 adults with high stress, anxiety, or diagnosed anxiety disorders. Adults who took 240-1250 milligrams of ashwagandha per day of extract reported:
- Significantly less stress and anxiety
- Improved sleep
- Less fatigue
- Lowered cortisol levels
Research suggests that ashwagandha may help improve sleep, especially for people who have insomnia. A 2021 review found that ashwagandha modestly helped people fall asleep faster, sleep longer, and enjoy better sleep quality. Benefits were strongest at higher doses (600 milligrams per day), after eight weeks of use, and in people with insomnia.
L-theanine is an amino acid most commonly found in tea leaves from the Camellia sinensis plant. Matcha is high in this adaptogen. It’s often used to support relaxation, sleep quality, and stress management.
Studies in healthy adults suggest that L-theanine can help reduce stress-related symptoms, including anxiety and mood disturbances. In a four-week randomized control trial, participants who took 200 milligrams per day of L-theanine reported lower scores on anxiety and depression scales compared to placebo.
These same participants who took L-theanine also reported a decrease in sleep disturbances and reduced use of sleep medication compared with placebo.
While there are three different species of lion’s mane mushrooms, Hericium erinaceus is the most widely available. It’s commonly used in teas.
A recent pilot study investigated the effects of Lion’s mane (Hericium erinaceus) in 41 healthy young adults over 28 days. Participants who took 1.8 grams of Lion’s mane showed faster performance on cognitive tasks just 60 minutes after a single dose and reported reduced stress after four weeks of supplementation.
While the sample size was small and the findings are early, the study suggests Lion’s mane may support mental performance and help the body manage stress in healthy adults.
While adaptogens are generally safe for most people, they can cause side effects or interactions with medications. Consult a healthcare provider before use, especially if you are pregnant or breastfeeding, have a chronic condition, or take prescription drugs.
Common side effects include:
- Insomnia
- Digestive upset
- Headaches
- Allergic reactions
- Liver issues or worsening autoimmune conditions in severe cases
There may also be medication interactions, particularly with:
- Blood thinners
- Sedatives
- Anti-anxiety drugs
- Medications for blood sugar and blood pressure
While adaptogens can offer benefits, it’s important to use them thoughtfully to minimize risks. Start with a small amount of adaptogen to see how your body responds, and gradually increase the dosage only if you tolerate it well. Pay attention to any unusual symptoms and adjust your use as needed.
