Adaptogens - natural helpers against stress & exhaustion

Michaela Altenberger, 05/01/2025

What makes certain plants so special that they can help us with stress?
How do adaptogens work in the body - and why do they help precisely when we feel exhausted or overstimulated?
And which medicinal plants and medicinal mushrooms are scientifically considered to be the strongest natural stress buffers?
In this article, we delve into the fascinating world of adaptogens: what they are, how they work - and which plant substances strengthen our nervous system, promote regeneration and make us more resilient to the challenges of everyday life.

How plant substances can strengthen body and mind

Stress is no longer an exceptional situation, but a daily companion in our modern world. Whether due to deadline pressure, information overload or emotional stress - the body reacts with the same alertness as it does to real dangers. And this is precisely where an exciting approach comes in: Adaptogens, plant-based active ingredients that help the body to react better to stress - flexibly, without side effects and regulating in a gentle way.

What are adaptogens?
The term was originally coined by Nicolai Lazarev (1947). He used it to describe substances that make the body more resistant to stress without overtaxing it. Adaptogens are therefore intended to help the body adapt to stress, strengthen physical resilience and promote natural balance (homeostasis).
In contrast to classic stimulants, adaptogens do not have a pushing or dampening effect - but rather a situational balancing effect:
- They can have an activating effect when you are exhausted.
- They have a calming effect in cases of inner restlessness.
- In the case of long-term stress, they help to regulate stress reactions more quickly before the body tips over into exhaustion or illness.

How do adaptogens work in the body?
Adaptogens influence the so-called stress system, in particular the HPA axis (hypothalamic-pituitary-adrenal axis) and the central nervous system. They help to regulate cortisol levels, normalize the stress response and promote regeneration - without causing addiction or overloading the system.
Many adaptogens also have a
- neuroprotective (protective for the nervous system),
- anti-inflammatory,
- antioxidant (cell-protecting),
- and even immune-boosting, without overstimulating the immune system

Special feature of plants: Resilience by nature

Interesting fact: Most adaptogenic plants grow in extreme climate zones - they are adaptive artists themselves. Whether frosty altitudes, barren soils or dry steppes - they survive where others have long since given up. This adaptability is also what makes them so valuable for humans: their secondary plant substances pass on this resilience.

Classic adaptogens - plants & mushrooms at a glance
Plant adaptogens
- Ashwagandha (sleeping berry)
Calming, sleep-promoting, anxiety-relieving. Particularly helpful for chronic exhaustion, inner restlessness and mild irritability.
- Rhodiola rosea (rose root)
Strengthens mental and physical performance. Particularly suitable for fatigue, stress at work or mental overload.
- Panax ginseng (Asian ginseng)
Probably the best-known tonic in TCM. Promotes stamina, resilience, cognitive clarity and immune function. Studies show effects on the stress hormone ACTH, sugar metabolism and oxygen utilization - even during physical exertion or chronic exhaustion.
- Schisandra chinensis (split basket)
A traditional plant from Chinese medicine. Known for its toning effect on the liver, nerves and stamina. Helps with poor concentration, emotional instability and sleep problems.
- Tulsi (holy basil)
Harmonizes mind and body, antioxidant and mood-enhancing. Particularly good for emotional imbalance or inner restlessness.

Adaptogenic medicinal mushrooms
- Reishi (Ganoderma lucidum)
Calming, immune-boosting, sleep-promoting. The mushroom is valued in TCM as the “mushroom of immortality” and is effective for sleep problems, chronic stress and mental tension.
- Chaga (Inonotus obliquus)
Antioxidant, anti-inflammatory and invigorating. Supports the immune system and helps with oxidative stress.
- Shiitake (Lentinula edodes)
Has a metabolism-stimulating and immunomodulating effect. Particularly valuable in cases of energy deficiency and exhaustion.

Scientifically proven benefits of adaptogenic plants - focus on ginseng

Adaptogens - natural helpers against stress & exhaustion

How plant substances can strengthen body and mind

Special feature of plants: Resilience by nature

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