The Rise of Adaptogenic Teas: What Are They, and Do They Really Work?

by Dr. LaSonya Lopez, MD

November 12, 2024

In recent years, a new buzzword has been steeping in the world of wellness: adaptogens. These herbs and roots have long been used in traditional medicine, but now they’re making a grand entrance into the modern world of herbal teas, promising everything from stress relief to boosted energy. So, what are adaptogenic teas, and do they live up to the hype? Let’s pour ourselves a cup and dive into the fascinating world of adaptogens.

What Are Adaptogens, Anyway?

Adaptogens are natural substances—typically herbs and roots—that help the body “adapt” to stress, whether it’s physical, emotional, or environmental. The idea is that these plants have unique properties that balance bodily functions and help us stay resilient, keeping our systems in harmony despite the chaos around us. Though adaptogens have been used in Ayurvedic and Traditional Chinese Medicine for centuries, they’ve recently gained attention in the West for their purported health benefits.

Some of the most popular adaptogens include:

Ashwagandha – Often referred to as a “stress buster,” it’s known for helping with anxiety and promoting relaxation.
Rhodiola – This is the go-to for stamina and endurance, especially helpful for physical and mental fatigue.
Holy Basil (Tulsi) – Revered in India, Tulsi is known for supporting immune health and mental clarity.
Reishi Mushroom – Called the “mushroom of immortality,” it’s thought to aid in immune support and reduce fatigue.
Eleuthero (Siberian Ginseng) – Known for enhancing physical endurance and supporting mental alertness.

Each adaptogen has its unique set of properties, and when combined, they can provide a more comprehensive response to various stressors.

Why Adaptogenic Teas?

In our fast-paced world, stress is almost inescapable. While we can’t eliminate stress completely, we can manage how it impacts our body. This is where adaptogenic teas come in. By sipping on these herbal infusions, you’re giving your body a gentle, natural way to support its stress response.

Adaptogenic teas are convenient, enjoyable, and much more calming than popping a pill or gulping down a supplement. There’s something about the ritual of steeping tea, letting it brew, and taking those first soothing sips that feels like an act of self-care. Plus, they’re often crafted with complementary herbs that enhance the adaptogenic effects, making them a relaxing and beneficial addition to your day.

The Science (or Lack Thereof) Behind Adaptogens

So, do adaptogens really work? Here’s where it gets interesting.

There is some scientific evidence to support the effects of certain adaptogens. For instance, studies suggest that ashwagandha may reduce cortisol levels, a primary stress hormone, potentially leading to a calmer state of mind. Rhodiola has also been shown to improve symptoms of fatigue and stress-related burnout in some trials, and reishi mushrooms are celebrated for their immune-boosting properties.

However, adaptogenic herbs have not been extensively studied in large, human clinical trials, so many claims are based on animal research, smaller studies, or traditional use. This doesn’t necessarily mean adaptogens don’t work—just that more research is needed to understand their full range of benefits and mechanisms.

For those who believe in the power of traditional healing, adaptogens provide a natural, time-tested approach to wellness. And for those on the fence, trying them in tea form offers a low-risk, pleasant way to see if they make a difference.

Popular Adaptogenic Tea Blends and Their Benefits

Each adaptogen has its unique benefits, but the magic often happens when they’re blended together. Here are some popular adaptogenic tea combinations to consider:

Calming Blend: Ashwagandha + Holy Basil
- Perfect for winding down after a long day, this duo is known for its relaxing effects. Ashwagandha may help reduce stress, while Tulsi brings mental clarity and calm.
Energizing Blend: Rhodiola + Eleuthero
- Looking for a natural energy boost without the jitters? This blend is known for increasing stamina and mental alertness, ideal for those mid-afternoon slumps.
Immune-Boosting Blend: Reishi + Astragalus
- For a comforting blend that supports immune health, reishi and astragalus make a powerful pair. Known for their adaptogenic and immune-boosting properties, these herbs are often taken during colder months to help the body stay strong.
Detoxifying Blend: Schisandra + Licorice Root
- Schisandra berries are celebrated for their antioxidant properties and ability to protect the liver, making them great for a gentle detox. Paired with licorice root, they create a mildly sweet, balancing tea.
Focus and Clarity Blend: Lion’s Mane + Ginkgo Biloba
- For days when you need a mental edge, this blend can help improve focus and support brain health, making it a great alternative to caffeine-heavy drinks.

How to Incorporate Adaptogenic Teas Into Your Routine

Making adaptogenic teas part of your routine can be as easy as replacing your usual coffee or herbal tea with an adaptogenic blend. Here are some tips to get started:

Morning Routine: Start your day with a tea blend that includes rhodiola or eleuthero for a gentle energy lift without the caffeine jitters.
Midday Focus: If you feel the afternoon slump setting in, try a brain-boosting tea with lion’s mane and ginkgo biloba.
Evening Relaxation: Wind down with a calming blend of ashwagandha and holy basil. It’s a comforting way to prep your mind and body for restful sleep.

Adaptogenic teas can be consumed daily, but it’s a good idea to rotate different adaptogens to avoid building a tolerance to any one herb.

Are Adaptogenic Teas Right for You?

While adaptogenic teas offer a natural way to support the body’s response to stress, it’s essential to listen to your body and consult a healthcare professional if you have specific health concerns or are taking medication. Adaptogens are generally considered safe for most people, but they can interact with certain medications or conditions, so it’s always good to double-check.

For many, however, adaptogenic teas provide a simple, enjoyable, and low-risk way to manage stress, boost immunity, and enhance overall well-being. And who doesn’t love a cozy cup of tea with added benefits?

Final Sip: Embracing Adaptogens as a Wellness Tool

Adaptogenic teas are more than just a trendy addition to the wellness world; they’re a bridge between ancient wisdom and modern lifestyle demands. While the science is still evolving, the anecdotal evidence is strong, with many people finding genuine relief and comfort in these natural remedies. Plus, there’s something empowering about taking small, intentional steps to support your health.

So, the next time you’re feeling frazzled or run down, consider brewing a cup of adaptogenic tea. Whether it’s to help you unwind, stay sharp, or support your immune system, adaptogens might just become your new go-to wellness companion. Cheers to sipping your way to balance and resilience—one cozy cup at a time!