What Are Adaptogens? A Complete Guide

You've probably seen the word adaptogen on supplement labels, wellness blogs or social media. But what does it actually mean — and is there any science behind it?

In this article, we break down what adaptogens are, how they work in the body, and which ones are most relevant if you're looking to support your stress response, sleep or recovery naturally.

The Origin of the Word

The term adaptogen was coined in 1947 by Soviet pharmacologist Nikolai Lazarev. He used it to describe substances that help the body "adapt" to physical and emotional stress — increasing resistance without causing harm or disrupting normal function.

For a plant to qualify as a true adaptogen, it traditionally needs to meet three criteria:

1. It must be non-toxic at normal doses
2. It must help the body resist stress — physical, chemical or biological
3. It must have a normalising effect, bringing the body back toward balance regardless of which direction it has shifted

This third point is what makes adaptogens different from stimulants or sedatives. A stimulant pushes the body in one direction. An adaptogen responds to what the body needs.

How Do Adaptogens Work?

Adaptogens primarily act on the HPA axis — the hypothalamic-pituitary-adrenal axis. This is the body's central stress response system, responsible for releasing cortisol and other stress hormones when we face a challenge.

In a healthy stress response, cortisol rises to help us deal with the situation, then falls once the threat has passed. The problem is that modern life — constant deadlines, poor sleep, digital overload — keeps the HPA axis chronically activated. Cortisol stays elevated. Recovery doesn't happen properly.

Adaptogens appear to modulate this system, helping the stress response become more appropriate — neither overreacting nor underreacting to the demands placed on the body.

The Most Important Adaptogens

Ashwagandha (Withania somnifera)

Ashwagandha is one of the most researched adaptogens in the world and a cornerstone of Ayurvedic medicine, where it has been used for over 3,000 years. Its key active compounds are withanolides, which are thought to be responsible for its stress-modulating effects.

Ashwagandha is particularly well-suited to evening use. Research points to its influence on cortisol — the stress hormone that should naturally decrease in the evening but often remains elevated after a demanding day.

BE CALM contains 400 mg of ashwagandha extract 25:1, providing 20 mg of withanolides per serving.

Rhodiola Rosea

Rhodiola is an adaptogen from the cold mountainous regions of Europe and Asia, where it has been used in traditional medicine for centuries to combat fatigue and improve endurance.

It is particularly associated with mental performance under stress — research suggests it may support focus and reduce the feeling of mental exhaustion during demanding periods. Unlike ashwagandha, rhodiola is considered more stimulating and is better suited to daytime use.

Reishi (Ganoderma lucidum)

Reishi is a functional mushroom rather than a plant, but it meets the classic criteria for an adaptogen. Known in traditional Chinese medicine as the "mushroom of immortality," it has been used for centuries to support overall balance and recovery.

Reishi is considered one of the more calming adaptogens, which is why it appears in evening formulas rather than morning ones.

Chaga (Inonotus obliquus)

Chaga is another functional mushroom with a long history of use in Northern European and Siberian folk medicine. It is rich in antioxidants and beta-glucans, and has traditionally been used to support the body's resilience.

Lion's Mane (Hericium erinaceus)

Lion's Mane is a functional mushroom increasingly associated with cognitive support. It contains compounds called hericenones and erinacines, which have been studied for their potential role in supporting nerve growth factor (NGF) production in the brain.

Unlike the calming adaptogens, Lion's Mane is considered more stimulating and is better suited to daytime or morning use.

Morning vs. Evening — When to Use Which Adaptogen

Not all adaptogens are the same. Some are energising, others are calming — and timing matters.

What Adaptogens Are Not

A few important clarifications:

Adaptogens are not sedatives. They don't knock you out or force your body into any particular state. They support the body's own regulatory systems.

Adaptogens are not stimulants. Unlike caffeine, they don't provide an immediate energy spike followed by a crash. Their effects build gradually with consistent use.

Adaptogens are not a replacement for sleep, exercise or a balanced diet. They work best as part of a broader approach to wellbeing — not as a shortcut.

Results are not immediate for everyone. Some people notice a difference within days; for others, it takes several weeks of consistent use. This is normal for compounds that work through the body's regulatory systems rather than directly.

How to Get the Most From Adaptogens

A few principles that apply across most adaptogens:

Consistency matters more than dose. Taking a moderate dose every day is more effective than taking a high dose occasionally. Adaptogens work by gradually modulating the stress response — not by providing an acute effect.

Match the adaptogen to the time of day. Energising adaptogens in the morning, calming ones in the evening.

Give it time. Most research protocols run for 8–12 weeks. Don't judge the effect after three days.

Summary

Adaptogens are natural plants and mushrooms that help the body respond to stress more effectively — not by sedating or stimulating, but by supporting the body's own regulatory systems. The most researched include ashwagandha, rhodiola, reishi, chaga and lion's mane, each with different properties and optimal timing.

BE CALM contains four adaptogens — ashwagandha, reishi and chaga — chosen specifically for their calming and recovery-supporting properties and their suitability for evening use.

This article is for informational purposes only and does not constitute medical advice. BE CALM is a food supplement and does not replace a varied and balanced diet or a healthy lifestyle.