Adaptogenic Beverages 101: A Complete Guide

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Move over, alcohol. A new, trendy beverage is lining supermarket shelves with bright, colorful packaging and a plethora of health claims splashed across the label. We’re talking about adaptogenic beverages, which contain a cocktail of herbal- and plant-based ingredients and make claims about increasing alertness and energy, managing stress, and enhancing creativity.

But do these drinks actually live up to their hype? We asked experts to weigh in on whether or not these beverages are healthy and what you should know before you try them.

“Sometimes this means stress relief or resilience to recurring stressful episodes, or they may help you feel a sense of calm. Some adaptogens may also help with focus and improve stamina and energy,” says Sarah Pflugradt, PhD, a registered dietitian and adjunct professor at American University, based in Alexandria, Virginia.

Uma Naidoo, MD, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital in Boston and author of Calm Your Mind With Food, describes adaptogens as nutritional shock absorbers for the body. “Many people turn to adaptogens as a more natural way to manage ailments, including stress, fatigue, and poor sleep,” she explains.

Pflugradt notes it’s understandable why adaptogenic drinks are so popular. “They are considered functional beverages, which means they offer something more than just a drink,” she says. “They offer something that has the potential to benefit your body. The other reason is that many of them are marketed as an alternative to alcoholic drinks to get that same feeling of stress relief minus the alcohol.”

Below are some of the more popular adaptogens:

Ashwagandha

Astragalus

Cordyceps

Asian Ginseng

Reishi Mushroom

Rhodiola Rosea

Turmeric

Drinks with adaptogens feature a variety of health claims, but in most cases there’s not enough clinical evidence to back them up. In general, the studies we have on adaptogenic herbs and fungi are small and low-quality, and the research doesn’t always look at the effects of the adaptogens in beverage form or when combined with other ingredients.

• Reducing stress
• Alleviating anxiety
• Coping with difficult emotions
• Increasing energy levels and/or reducing fatigue
• Boosting the immune system

“One of the biggest issues with adaptogenic drinks is that you have no way of knowing exactly how much of each adaptogen is in the drink,” Pflugradt says. “Any effects felt from drinking an adaptogenic drink are most likely from the placebo effect or may be attributed to the setting in which you are drinking them. For example, winding down after a long day with friends may produce a sense of calm.”

It’s unlikely that adaptogenic beverages may directly cause weight loss, but it’s possible that certain ingredients might help with weight management indirectly, mainly by reducing stress, supporting hormonal balance, and helping with sleep quality, Pflugradt says.

In general, adaptogenic beverages are not a replacement for healthy lifestyle changes when you’re trying to lose weight, Pflugradt notes.

“Adaptogens are considered dietary supplements, which means they should supplement your diet and lifestyle. If we expand from that, adaptogenic drinks should just supplement what you are already doing to relieve stress or find a sense of calm,” she says. “That means eating a nourishing diet and engaging in movement that helps to de-stress, whatever that means for you — maybe it’s going for a jog or doing a long, peaceful yoga session.”

“Some adaptogens may interfere with medical conditions or medications,” Pflugradt says. “For example, high doses of reishi mushrooms may have a blood-thinning effect, and if you’re already on blood-thinning medication, this can be dangerous.” What’s more, she notes that other ingredients may be added to adaptogenic beverages that could have potentially harmful effects.

If you’re managing a health condition or taking any prescription or over-the-counter medications, it is best to speak with your primary healthcare provider or a registered dietitian before adding adaptogens to your diet.

It’s also important to remember that these are beverages, so they’re not regulated like medication and aren’t guaranteed to deliver the health benefits they claim.

Yes, it’s possible to have an allergic reaction to the ingredients in adaptogenic drinks, Pflugradt says. Many of these drinks contain multiple ingredients beyond the adaptogens themselves, though, so it may be difficult to tell exactly what you’re reacting to. It’s important to use products that have gone through third-party testing for quality and purity. To choose a quality supplement, check the label for certification from USP, NSF, or ConsumerLab.com.

• Skin rash, hives, or itchy skin
• Itchy mouth or throat
• Abdominal pain
• Vomiting or diarrhea
• Runny nose or sneezing

• Swollen lips, tongue, mouth, or face
• Difficulty breathing
• Feeling of tightness in the chest
• Tingling in the hands, feet, or lips
• Full-body hives
• Weakness, dizziness, or fainting
• A feeling of impending doom

• Adaptogenic drinks include plant-based ingredients like ashwagandha and ginseng, many of which have a long history of use in traditional medicine practices.
• These drinks claim to have positive health effects, such as reducing stress and anxiety, increasing energy levels, and boosting immunity, but there’s very limited evidence to support these benefits.
• Adaptogenic beverages can carry potential health risks and interact with your other medications or supplements, so make sure to talk to your healthcare provider before trying them.