Are adaptogens truly powerful, or are they just another wellness trend?
In this episode of Super Life, Darin Olien dives deep into the science and history of adaptogens, breaking down what they really do for the body. From his decades of superfood hunting, Darin shares firsthand experiences discovering powerful botanicals like ashwagandha, Rhodiola, maca, and Schisandra, and how these ancient remedies are finally being recognized by modern science.
He also uncovers the hidden truth about supplement quality, the best adaptogens for stress relief, and why some companies are misleading consumers with under-dosed, ineffective products.
If you want to reduce stress, boost energy, and understand the REAL benefits of adaptogens, this episode is a must-listen.
What Are Adaptogens?
Definition: Adaptogens are compounds that enhance the body's resilience to stress and promote recovery by normalizing physiological processes, boosting energy and endurance, and protecting against cellular damage.
Used in Ayurveda, Traditional Chinese Medicine, and Indigenous Healing Practices for centuries.
Modern science is now validating—or challenging—these ancient uses.
Scientific Evidence on Adaptogens for Stress Relief
Comprehensive Benefits of Adaptogens
A 2023 review confirmed the effectiveness of adaptogens in managing conditions linked to chronic stress, including anxiety, depression, fatigue, and cognitive disorders. The study highlighted commonly used adaptogens such as Rhodiola Rosea, Panax Ginseng, Eleuthero, and Ashwagandha as having significant therapeutic potential (Altanova & Korolyova, 2023).
Human Trials Show Adaptogens Can Reduce Stress
A randomized, placebo-controlled trial found that adaptogenic supplements significantly improved stress resilience in 215 elite athletes. Markers such as cortisol levels, fatigue severity, and cognitive function showed measurable improvements (Hovhannisyan et al., 2017).
The Mechanism Behind Adaptogens' Effect on Stress
Adaptogens regulate stress response pathways, particularly the hypothalamic-pituitary-adrenal (HPA) axis, controlling cortisol levels and stress markers like nitric oxide. This means they help maintain homeostasis and protect against both acute and chronic stress (Pawar & Shivakumar, 2012).
Effectiveness in Mental and Behavioral Disorders
A systematic review on adaptogens found that Rhodiola Rosea, Eleutherococcus Senticosus, and Schisandra Chinensis all had documented effects on stress-related disorders, particularly by modulating neuroendocrine function (Panossian, 2013).
Ashwagandha and Rhodiola Specifically Target Stress and Fatigue
A 2017 study reviewed the effects of Ashwagandha, Rhodiola, and Bacopa on cortisol levels and fatigue. The study concluded that these herbs significantly reduced stress-related fatigue and improved cognitive function (Ajala, 2017).
Potential Industry Bias in Adaptogen Research
Some studies point out that while adaptogens have shown promise in treating stress and aging-related diseases, there is still limited large-scale human clinical data, and more rigorous studies are needed. The variability in adaptogen potency due to genetic and environmental factors complicates assessments of their true effectiveness (Panossian et al., 2020).
Additionally, some adaptogen formulations are standardized by supplement companies, which raises concerns about industry influence on the research outcomes.
Most Shocking Findings
Adaptogens Can Mimic Stress to Build Resilience: They act as mild stress mimetics, triggering the body's adaptive stress response in small doses, similar to how a vaccine stimulates the immune system (Panossian et al., 2020).
Cortisol Regulation is Key: Studies show adaptogens normalize elevated cortisol levels, preventing burnout and cognitive decline (Ajala, 2017).
Elite Athletes Showed Significant Gains: Athletes taking adaptogens had a measurable improvement in reaction time, stress tolerance, and performance, suggesting real physiological benefits (Hovhannisyan et al., 2017).
Key Adaptogenic Herbs & Their Scientific Evidence
1. Ashwagandha (Withania somnifera)
Study: "A Review on Adaptogenic Activity of Ashwagandha (Withania Somnifera): An Ayurvedic Appraisal"
Dosage Used in Studies: 300-600 mg/day
Key Findings: Ashwagandha significantly reduces cortisol levels, enhances stress resilience, and improves cognitive function (Shrilata et al., 2017).
Direct Quote from Study:
"Ashwagandha has been shown to significantly reduce stress-related cortisol levels and improve anxiety symptoms in clinical trials."
2. Rhodiola Rosea
Study: "The Effects of Adaptogens on the Physical and Psychological Symptoms of Chronic Stress"
Dosage Used in Studies: 200-600 mg/day
Key Findings: Rhodiola improves mental clarity, reduces fatigue, and stabilizes stress-induced hormonal changes (Ajala, 2017).
Direct Quote from Study:
"Rhodiola Rosea has demonstrated significant anti-fatigue and anti-stress properties, improving cognitive function and resilience in individuals exposed to chronic stress."
3. Schisandra Chinensis
Study: "Adaptogens in Mental and Behavioral Disorders"
Dosage Used in Studies: 500-1500 mg/day
Key Findings: Schisandra enhances adrenal function, improves focus, and has neuroprotective effects(Panossian, 2013).
Direct Quote from Study:
"Schisandra has adaptogenic effects that enhance cognitive performance, improve stress resilience, and protect the nervous system from oxidative stress."
4. Maca Root (Lepidium meyenii)
Study: "Effects of Adaptogens on the Central Nervous System"
Dosage Used in Studies: 1500-3000 mg/day
Key Findings: Maca supports energy levels, hormonal balance, and mood stability (Panossian & Wikman, 2010).
Direct Quote from Study:
"Maca root exhibits adaptogenic activity, particularly in enhancing physical stamina and resilience against psychological stress."
Shocking Research Insights
Adaptogens Mimic Stress to Build Resilience
Some researchers describe adaptogens as "mild stress mimetics", triggering small stress responses that strengthen the body's ability to handle major stressors (Panossian et al., 2020).
Clinical Trials on Elite Athletes Prove Effectiveness
A randomized controlled trial on 215 elite athletes found that adaptogens significantly improved stress tolerance, reduced cortisol, and enhanced reaction time (Hovhannisyan et al., 2017).
Industry Bias: Are Adaptogens Overhyped?
Some studies highlight a lack of large-scale, independent research and potential conflicts of interest in studies funded by supplement companies (Panossian et al., 2020).
Final Thoughts: Science or Pseudoscience?
Science-Backed Benefits Exist: Studies show adaptogens modulate stress response systems, reduce fatigue, and improve mental performance.
More Human Trials Needed: Many studies rely on animal models or small-scale trials. The lack of large-scale, independent clinical trials leaves some uncertainty.
Potential Industry Bias: While there is strong evidence for adaptogens, commercial interests may be influencing research directions and outcomes.
(00:00:00) Introduction – The growing hype around adaptogens: real or marketing?
(00:02:15) The Power of Plants & Adaptogenic Herbs – Why ancient cultures relied on them for thousands of years.
(00:04:19) Are Adaptogens Actually Stress Relievers? – What the research says about their effects.
(00:06:21) How Stress Affects the Body – The connection between modern lifestyle and chronic stress.
(00:07:05) The Science of Adaptogens & Stress Response – How they regulate the nervous system.
(00:09:09) The Best Research-Backed Adaptogens – Ashwagandha, Rhodiola, ginseng, and more.
(00:11:32) Why Your Supplement Might Be Useless – The industry's biggest problem: poor quality.
(00:13:45) Adaptogens & Athletic Performance – What studies show about energy, stamina, and recovery.
(00:16:20) The Problem with Western Medicine Ignoring Adaptogens – Why ancient wisdom is finally being validated.
(00:19:18) The Best Way to Take Adaptogens – Should you use tinctures, powders, or capsules?
(00:21:10) How to Find High-Quality Adaptogens – What to look for in supplement brands.
(00:23:40) Final Thoughts & How to Use Adaptogens Daily – The best way to integrate them into your routine.
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Website: darinolien.com
Instagram: @darinolien
Book: Fatal Conveniences
"Adaptogens aren't a quick fix—but used correctly, they can be one of the most powerful tools for long-term resilience, energy, and stress management."
Bibliography:
Altanova & Korolyova, 2023 – Review on adaptogens in stress-induced conditions.
Hovhannisyan et al., 2017 – Adaptogens improve athletic performance and stress tolerance.
Ajala, 2017 – Effects of Ashwagandha, Rhodiola, and Bacopa on stress markers.
Panossian, 2013 – Adaptogens for mental health.
Panossian & Wikman, 2010 – Neurological effects of adaptogens.
