If you could do with a little extra sleep, more energy, and a buffer against the daily whirlwind of modern life, I have good news. There is a group of powerful natural allies that can help with all of that and more: adaptogens.
If your days feel fuelled by caffeine and your nights by restless overthinking, you’re not alone. At Transition Nutrition, I see clients every week navigating fatigue, poor sleep, brain fog, and hormonal imbalances, all downstream effects of chronic stress. The body doesn’t just bounce back from ongoing stressors. It needs nourishment and support and that’s where adaptogens come in.
Modern life often moves at an unsustainable pace, and it can feel like we’re expected to be ‘on’ all the time. This relentless demand can leave us overstimulated, under-rested and out of sync with our natural rhythms. Energy dips, mood swings, and disrupted sleep become the norm.
What Are Adaptogens?
Adaptogens are a unique class of herbs and medicinal mushrooms that support the body in adapting to physical, mental, and emotional stress. They don’t just mask symptoms; they work with your body to build resilience, regulate hormone output (especially cortisol), and return your systems to balance.
Used for centuries in Ayurvedic and Chinese medicine, adaptogens like ashwagandha, reishi, maca, tulsi and rhodiola are gaining popularity for a reason. They offer gentle yet profound support for:
- Energy and stamina
- Sleep quality
- Mood regulation
- Immune health
- Hormonal balance
- Brain clarity
How Do Adaptogens Work?
Adaptogens act non-specifically, which means they target imbalances across several systems at once. Whether you’re burnt out, wired but tired, anxious, or struggling to sleep, adaptogens work to bring your body back into harmony.
They help regulate the stress response by modulating cortisol release from the adrenal glands, supporting the nervous system, and gently nourishing the immune and endocrine systems. Think of them as recalibration tools, rather than stimulants or sedatives (although some adaptogens have stimulating properties).
Who Might Benefit from Adaptogens?
If you relate to any of the following, adaptogens could offer a supportive hand:
- You wake up tired despite getting 7+ hours of sleep
- You rely on coffee to get through the day
- You crave sugar or salt regularly
- You feel irritable, anxious, or struggle to concentrate
- You feel overwhelmed by life’s demands
- Your menstrual cycle feels off, or menopause is making everything harder
Top Adaptogens to Consider:
- Ashwagandha (Withania somnifera)
Ideal for: fatigue, sleep issues, low resilience, anxiety
Benefits: balances cortisol, supports thyroid, enhances sleep and mood, reduces inflammation
How to use: powder, capsule or tincture (look for KSM-66 extract) - Maca (Lepidium meyenii)
Ideal for: hormonal balance, libido, energy, PMS and menopause
Benefits: supports oestrogen balance, improves stamina, enhances mood and mental clarity
How to use: powder or capsules - Reishi (Ganoderma lucidum)
Ideal for: sleep, immune support, nervous system recovery
Benefits: calms the mind, supports immune function, anti-inflammatory
How to use: powder, tincture, or mushroom latte blends - Rhodiola (Rhodiola rosea)
Ideal for: anxiety, fatigue, brain fog
Benefits: boosts mental performance, reduces stress-related fatigue, improves resilience
How to use: capsules or powder (take earlier in the day) - Tulsi (Ocimum sanctum / Holy Basil)
Ideal for: anxiety, blood sugar imbalances, stress-related inflammation
Benefits: calming yet energising, antioxidant-rich, supports blood sugar and blood pressure balance
How to use: herbal tea (2-3 cups daily), tincture or capsules
How to Start Safely:
While adaptogens are generally safe, they’re not one-size-fits-all. Some may not suit you depending on your medications, sensitivities, or health history. Work with a qualified practitioner to personalise your approach.
And remember: more is not always better. These herbs are potent, and dosage matters.
A Note on Quality
As adaptogens have entered the mainstream over the last few years, a vast range of products have sprung up, particularly in respect of medicinal mushrooms. Choose organic, sustainably sourced products with transparent testing. Reputable brands will usually state the species, extraction method, and dosage guidance.
Final Thoughts: Reclaiming Your Energy Naturally
Adaptogens aren’t a quick fix, but they offer a sustainable way to rebuild your energy, improve sleep, balance hormones and handle stress. Like all supplements, their potency is increased as part of a comprehensive approach including diet and lifestyle measures.
If you’re ready to take the next step towards restoring your vitality, let’s work together.
Book your Cultivate Wellness Coaching session today and let’s get started on a personalised approach to build your health and resilience.
