8 Adaptogen-Rich Foods and Their Health Benefits

Although adaptogens have been used for millennia, they've recently made a comeback as a trending health sensation. With this rise in popularity, adaptogen-infused foods have become mainstream, including products like mushroom coffee and tea. But what exactly are adaptogens, and is there solid scientific support for their claimed benefits? And where else can you find them, beyond just mushrooms? Dive into this complete guide on adaptogens for the answers.

What Are Adaptogens and How Do They Enhance Health?

Adaptogens are a class of plant-based substances, although some synthetic versions also exist. According to Megan Hilbert, MS, RDN, Lead Dietitian and Registered Dietitian Nutritionist for Top Nutrition Coaching, “Foods rich in adaptogens have been utilized for centuries, particularly in Chinese Traditional Medicine and Ayurveda dating back to around 3000 B.C.E. However, the term ‘adaptogen' didn’t become widely known until the 1940s.” The key role of adaptogens is to assist the body in handling stress more effectively by regulating its cortisol (the stress hormone) response and soothing the nervous system. “Additional benefits of adaptogens include reducing fatigue, improving mental clarity and performance, and even alleviating symptoms of anxiety and depression,” explains Hilbert. A 2021 review published in Nutrients further notes that these compounds can help lower inflammation, strengthen the immune system, and enhance physical performance. There are over 70 known naturally occurring adaptogens today. Foods rich in these compounds are often referred to as “functional foods” because they provide health benefits beyond basic nutrition. While adaptogens have been in use for millennia, their popularity has surged since the early 2010s.

8 Foods Rich in Adaptogens

While functional mushrooms are often seen as the face of adaptogens, there are many other foods abundant in these compounds. Let’s explore some of the best adaptogen sources (including certain mushroom varieties) to help you start enjoying their benefits.

Turmeric

Turmeric is widely regarded as a superfood, primarily due to the curcumin it contains (a well-known bioactive compound in its own right). Though curcumin is famous for its antioxidant and anti-inflammatory effects, it’s also an effective adaptogen. Studies reveal that curcumin can help lower cortisol levels, reducing stress in the body. This brings several positive side effects, such as alleviating anxiety and depression. When using turmeric in cooking, a little goes a long way. Its subtly sweet, peppery taste and vibrant golden-orange hue can enhance the flavor of stews, curries, pastas, tray bakes, baked goods, smoothies, and even homemade lattes. Pro tip: Add a source of fat to your turmeric dishes to fully absorb its benefits, as curcumin is fat-soluble.

Lion’s Mane Mushrooms

Lion’s mane mushrooms are among the most popular functional mushrooms known for their adaptogen properties. According to Hilbert, “Lion’s mane mushroom has historically been used to support brain health.” This is due to its rich content of neurotrophic factors, which are protein-based biomolecules that promote the growth and development of neurons (nerve cells) that carry information in the brain. These factors help reduce brain inflammation, enhance mental clarity and focus, alleviate mood disorders, and protect against neurodegenerative diseases like Alzheimer’s. Studies also link these mushrooms to improved gut, heart, sleep, and metabolic health. Interestingly, lion’s mane mushrooms resemble the brain in shape, but don’t let that stop you from trying them in your cooking. Their meaty texture and neutral flavor make them an excellent vegan substitute in tacos, pastas, sliders, salads, and soups.

Maca Root

Maca root may be trending today, but it has a long history as a dietary staple in the Andean region of Peru. This cruciferous vegetable is a highly effective adaptogen that provides neuroprotective benefits, helping to alleviate symptoms of anxiety and depression. Maca root also functions as a powerful antioxidant, strengthening the immune system and reducing inflammation in the body. While it’s not commonly found in the fresh produce section of most grocery stores, maca root is widely available in powdered form either online or at select supermarkets. It has a nutty, subtly sweet flavor, making it perfect for incorporating into baked goods, oatmeal, smoothies, chia pudding, lattes, waffles, and pancakes.

Reishi Mushrooms

Reishi is another mushroom that has gained significant attention recently due to its adaptogenic properties. “This mushroom has been used for centuries to support the immune system, as well as to reduce restlessness and low mood through its support of the adrenal glands, which are responsible for secreting cortisol,” explains Hilbert. A 2021 review also revealed that reishi mushrooms are linked to better brain, metabolic, liver, heart, and immune health, potentially helping to prevent cancer and neurodegenerative diseases. Reishi is most commonly found in powdered or extracted form and can be easily incorporated into coffee, tea, or smoothies. It can also be added to sauces, stews, and even baked goods for an extra health boost.

Goji Berries

Goji berries, one of the more well-known superfoods, also offer adaptogenic properties. These berries help improve performance, energy levels, and mood, while also promoting healthy sleep. Rich in antioxidants, goji berries support heart, metabolic, and immune health benefits. These berries are commonly found in dried form at most grocery stores. Their sweet-tart flavor makes them an excellent standalone snack or an addition to smoothie bowls, trail mix, baked goods, and oatmeal.

Shiitake Mushrooms

Shiitake mushrooms, known for their hearty and umami-rich flavor, are often a staple in many kitchens. Beyond their culinary use in soups, pastas, stir fries, and roasted side dishes, shiitake mushrooms provide a range of health benefits as an adaptogenic food. “Shiitakes contain eritadenine, a compound known to reduce blood cholesterol, as well as beta-glucan, a type of fiber that reduces inflammation and boosts gut health,” says Hilbert. These nutrients also contribute to enhanced immune health. If fresh shiitakes aren’t available, dried versions can often be found. Dried shiitakes can be easily rehydrated in hot water, making them perfect for adding to recipes or creating a flavorful, warming broth—the original mushroom tea.

Holy Basil

Holy basil, also known as tulsi, is widely regarded as one of the most potent adaptogens available. This herb helps the body guard against chemical stress, including that caused by environmental pollution and exposure to heavy metals, as well as physical stress from intense exercise or fatigue. Tulsi has also been found to be an effective treatment option for chronic health conditions like metabolic syndrome and diabetes. While holy basil can be harder to find than other types of basil, it is readily available online in dried, tincture, or supplement form, or as tea bags. Tulsi tea remains one of the easiest ways to enjoy the health benefits of this powerful herb.

Licorice Root

Licorice root is our final adaptogen-packed food. Alongside its adaptogenic qualities, licorice is rich in bioactive plant compounds that help combat oxidative stress throughout the body. These compounds also enhance immunity, support the respiratory system, help fight viruses, and reduce inflammation. Additionally, licorice root is incredibly soothing for the gastrointestinal system, easing gastric ulcers and promoting a healthy gut microbiome.

Licorice root should not be confused with the sweet candy. This pungent herb delivers a powerful punch. It can typically be found in the tea or dietary supplement section at most grocery stores.

The Final Verdict

Though some might dismiss adaptogens as mere pseudoscience, the wealth of peer-reviewed studies supporting their effectiveness tells a different story. In today's world, brimming with stress, adaptogens provide a gentle yet effective way to manage it. As the health food market embraces this trend, numerous adaptogen-infused products and foods have emerged. Whether you're grabbing goji berries during your next shopping trip, spicing up your mornings with a mushroom coffee, or sipping on tulsi tea, there are countless nourishing options to experience the benefits of adaptogens.