Lucky us — according to the American Institute of Stress, Americans are some of the most stressed-out people in the world. The current stress level experienced by Americans is 20 percentage points higher than the global average. And while there’s nothing worse than a stressful day, it may be doing more to impact your overall health than you might think.

We’re all well-versed in the physical symptoms of stress — headache, stomachache, and insomnia — but it runs deeper than that, affecting our fertility, immunity, and even menstrual cycles. You’ve probably tried all the methods out there from hobbies to happy hour, but have you ever tried adding adaptogens into your diet? We sat down with Caley Scott, a doctor of naturopathic medicine at Whole Health Chicago, to break it down for us.  

What are adaptogens?

Adaptogens are plants thought to help neutralize the effects of stress on the body. They can be anything from herbs, roots, and other plant substances that help our bodies manage stress better and come back to homeostasis. In parts of Asia and India, adaptogens have been used for centuries to help people treat a variety of ailments. 

“Adaptogens are herbs that help us ‘adapt’ to stress,” says Scott. “They help the body to balance our stress hormones.”

What are adaptogens good for?

“Adaptogens can be very helpful for symptoms related to adrenal imbalances like fatigue, insomnia, brain fog, and blood sugar imbalances. The adrenal glands have a big impact on our thyroid and sex hormone function as well as our sleep/wake circadian rhythm cycle,” Scott says, adding that some adaptogens can also interfere with medications (specifically blood thinners), so make sure to check with a doctor or naturopath before adding to your daily routine. 

How can people integrate adaptogens easily? 

“Tea! I love recommending tea as medicine; it’s an amazing way to get herbs into the body without feeling like you’re swallowing a handful of pills,” says Scott. “My favorite for this is tulsi tea (aka holy basil). Its nickname is ‘the queen of herbs’ [and] I feel like royalty when I drink it.”

Can you ever overdo it when it comes to adaptogens?  

“Tea is pretty hard to overdo it on, but [with] supplements, [you] would just take as recommended per the bottle unless otherwise specified by a knowledgeable healthcare practitioner,” says Scott.

Do you recommend getting guidance from a practitioner, or is this something that people can do on their own? 

“For the most effective safety and dosing I would recommend seeing a healthcare practitioner,” says Scott. “Adaptogens can function in different ways depending on the herb — for example, Ginseng is more stimulating while Ashwagandha is more relaxing. Taking the correct herbs based on your hormones is important.” 

What ailments or conditions are most helped by adaptogens? 

“Adaptogens can be good for balancing cortisol with adrenal dysfunction, reducing anxiety, and improving energy and insomnia,” says Scott. “I would say my most used in practice would be Ashwagandha. I’ve had patients call it a ‘miracle herb’ before.” 

What are your personal favorite adaptogens (if you want to share)?

“I’d say Ashwagandha is my favorite and most prescribed,” she says.

Do you have any books, podcast recommendations, etc., for people who want to learn more? 

“Mark Hyman, MD, is always a fantastic resource in general,” says Scott. “Jolene Brighten is a naturopathic doctor who does a lot on women’s health where adaptogens are very important. Both are authors, and Hyman has a podcast called The Doctor’s Farmacy.”

Check out this short list of even more adaptogens to get started:

Turmeric: Can prevent aging, improve circulation, reduce inflammation, and heal wounds faster. Try it in capsules, tincture, or powdered form (black pepper is recommended to take alongside turmeric as it increases its absorption).

Moringa: Can help with reducing blood sugar and cholesterol as well as having antioxidant and anti-inflammatory effects. Moringa comes in powder, liquid, pill, tea, and oil forms.

Astragalus: A good one for flu season as it helps to boost the immune system. Try it in tincture form or capsules.

Mushrooms: Another immunity booster, reishi, cordyceps, and chaga help to support healthy immunity. Try it in dried, powdered form or by making a tea infusion with it. 

Maca: Maca contains seven essential amino acids as well as a lot of fiber. It’s known to help balance sex hormone levels and also boost libido. Try it in powdered form, added to a smoothie or protein shake.