Are Adaptogens Safe? Side Effects & Considerations

Adaptogens are everywhere right now—from your morning latte to that “focus” supplement your coworker swears by. 

They’re marketed as natural stress-fighters, but are they actually safe for everyone? That’s the big question. Just because something’s herbal doesn’t mean it’s harmless. 

We’re digging into what you really need to know before adding adaptogens to your daily routine—side effects, safety tips, and who should think twice.

Key Notes

• Many adaptogens can interact with medications, particularly antidepressants, sedatives, and blood thinners.
• Common side effects include sleep disruption, hormone changes, and digestive issues.
• Pregnant women and those with autoimmune or hormone-sensitive conditions should exercise caution.
• Cycling usage (6-12 weeks on, 2-4 weeks off) prevents tolerance and maximizes benefits.

Why Safety Around Adaptogens Is a Concern

Adaptogens are having a major moment in the wellness world. But their growing popularity doesn’t automatically mean they’re safe for everyone in every situation. 

Here’s why we should take a closer look:

Growing Popularity Doesn’t Mean Universal Safety

These herbs are now everywhere—in fancy smoothie powders, skincare serums, and even coffee alternatives. Their popularity often comes from influencer recommendations and wellness blogs sharing success stories. 

What’s missing? Nuance.

Many adaptogens have roots in traditional medicine systems like Ayurveda or Traditional Chinese Medicine, where they were used for specific purposes, body types, and often under trained supervision. 

Today, we’re mostly self-prescribing them, mixing different herbs, and taking them indefinitely without really understanding how they affect our unique body chemistry.

For example: Ashwagandha might help with stress and cortisol balance for some people. But if you already have low cortisol or thyroid issues, it could actually make your fatigue worse or throw off your hormone balance.

The “adaptogens balance everything” idea sounds neat, but it oversimplifies what’s really happening in your body. What helps one person might cause side effects in another.

Supplements Aren’t FDA-Regulated Like Medications

Here’s something many people don’t realize: dietary supplements (including adaptogens) don’t get FDA approval for safety or effectiveness before hitting store shelves. 

This means:

• Manufacturers don’t have to prove their products work or are safe, as long as they avoid making specific disease treatment claims
• There’s no standard dosing across different brands, making it hard to know how much of the active ingredient you’re actually getting
• Contamination is a real risk—studies have found heavy metals, pesticides, and even hidden pharmaceutical drugs in herbal supplements

A 2015 study published in BMC Medicine found that nearly 60% of herbal products tested contained plant species not listed on the label, and 20% contained known contaminants or fillers.

Some brands do third-party testing (look for NSF, USP, or ConsumerLab seals), but many don’t. This means you might be taking something very different from what you think you’re getting.

The “Natural = Harmless” Myth

There’s a strong bias in wellness culture that if something comes from nature, it must be safer than synthetic medications. But nature makes some seriously potent substances—both helpful and harmful.

Adaptogens are biologically active compounds. They can influence neurotransmitters, hormone levels, immune responses, and even liver enzymes that process medications. This means they can cause side effects, worsen certain health conditions, or interact with medications in meaningful ways.

For example: Ginseng might raise blood pressure or interact with blood thinners. Rhodiola could interfere with SSRIs (antidepressants), potentially triggering anxiety or serotonin syndrome in sensitive people.

Plus, everyone’s metabolism, gut microbiome, and liver enzyme activity is different, meaning no two people will respond exactly the same way to an adaptogen. This makes the one-size-fits-all approach to these herbs problematic.

Known Side Effects of Popular Adaptogens

While adaptogens are generally well-tolerated by most people when used correctly, they’re not side-effect-free. 

Here’s what research shows about some popular adaptogens:

Ashwagandha (Withania somnifera)

Common Side Effects:

• Drowsiness or feeling too relaxed: Ashwagandha has GABA-like effects that help with relaxation, but some people experience excessive tiredness
• Stomach issues: Nausea, diarrhea, and stomach cramps have been reported
• Thyroid hormone changes: May increase T3 and T4 hormone levels, which is a concern if you have hyperthyroidism or take thyroid medications

Who Should Be Careful: 

People on sedatives, thyroid medications, or with sensitive stomachs should proceed with caution. It may compound the effects of other calming herbs or medications.

Rhodiola Rosea

Common Side Effects:

• Sleep problems or restlessness: Due to its stimulating effects, Rhodiola can cause difficulty sleeping, especially when taken later in the day
• Jitters or mild anxiety: Some users report feeling on edge, particularly if they’re sensitive to stimulants
• Dry mouth and dizziness: Less common but occasionally reported

Who Should Be Careful

Take it early in the day to avoid sleep issues, and avoid combining with caffeine or other stimulants.

Ginseng (Panax species)

Common Side Effects:

• Headaches: Possibly due to its effect on blood vessels or neurotransmitters
• Blood pressure changes: May raise or lower blood pressure depending on the person
• Hormone-like activity: May influence estrogen levels—a concern for people with hormone-sensitive conditions
• Nervousness or insomnia: Especially at high doses or with long-term use

Who Should Be Careful

People with high blood pressure, insomnia, or hormone-sensitive conditions should use caution. May interact with blood thinners, diabetes medications, and certain antidepressants.

Holy Basil (Tulsi)

Common Side Effects:

• Blood sugar lowering: Has hypoglycemic effects that might cause dizziness in people with already low blood sugar
• Blood-thinning effects: May inhibit blood clotting, increasing bleeding risk—especially with blood thinners
• Mild stomach upset: Reported by some users, typically with concentrated extracts

Who Should Be Careful

People taking insulin or blood sugar medications should monitor their levels. Use with caution alongside aspirin, warfarin, or other blood thinners.

Who Should Be Extra Cautious with Adaptogens?

While adaptogens are often marketed as universal stress-balancers, certain groups should approach them carefully:

Pregnant or Breastfeeding Individuals

Pregnancy and lactation involve complex hormonal and physiological changes. Many adaptogens haven’t been studied in pregnant or breastfeeding people, so safety data is mostly missing.

Potential Risks:

• Some adaptogens (like ashwagandha and ginseng) may affect hormone levels or stimulate the uterus
• Active compounds may pass into breast milk with unknown effects on babies
• Supplement quality varies widely, increasing risk of exposure to contaminants

Most healthcare practitioners recommend avoiding adaptogens during pregnancy unless specifically prescribed by a trained professional.

People Taking Medications

Adaptogens often interact with the same pathways as many common medications, creating potential for interactions.

Examples of Potential Interactions:

• Rhodiola + antidepressants (SSRIs or MAOIs): Risk of overstimulation or serotonin syndrome
• Ashwagandha + sedatives: May increase drowsiness when taken with benzodiazepines or sleep aids
• Ginseng + blood thinners: May increase bleeding risk or reduce medication effectiveness
• Holy basil + diabetes medications: Could lower blood sugar too much when combined with metformin or insulin

What To Do: Always tell your doctor about any supplements you’re taking, choose third-party tested products, and consider spacing doses several hours apart from medications.

People with Autoimmune Conditions

Some adaptogens can stimulate immune function, which might be problematic if your immune system is already overactive.

Higher-Risk Adaptogens:

• Ashwagandha: Stimulates certain immune cells in some studies
• Ginseng: May activate various immune responses
• Rhodiola: Less directly immunostimulant but still affects stress-immune pathways

In autoimmune disorders like lupus, rheumatoid arthritis, or multiple sclerosis, boosting immune activity could potentially worsen symptoms or trigger flare-ups.

Holy basil might be better tolerated in some autoimmune scenarios due to its anti-inflammatory effects rather than immune stimulation, but any adaptogen should be approached carefully.

People with Hormone-Sensitive Conditions

Some adaptogens influence hormonal pathways—either directly or indirectly. This is particularly important for those with conditions affected by hormones.

Examples:

• Ginseng: Contains compounds that may stimulate estrogen receptors
• Ashwagandha: May boost thyroid hormones and affect sex hormones
• Rhodiola: Influences estrogen metabolism in the liver

If you have PCOS, endometriosis, fibroids, or hormone-sensitive cancers, speak with a healthcare provider before trying adaptogens, and consider regular hormone monitoring if you use them long-term.

Our Top 5 Safe Adaptogen Picks

After researching and testing countless adaptogen supplements, these five brands stand out for their quality, safety standards, and effectiveness:

1. Herb Pharm

What They Offer: Liquid ashwagandha extract made using cane alcohol, which helps extract a wider range of active compounds from the herb.

Why We Love Them: Herb Pharm grows their ashwagandha on their own regenerative farms in Oregon, giving them complete control over growing standards. They test for heavy metals and microbial contamination to ensure you’re getting a clean product.

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2. Organic India

What They Offer: Simple, effective ashwagandha capsules containing just organic ashwagandha powder.

Why We Love Them: Their capsules are vegetarian (great for vegans!) and contain only a single ingredient—organic ashwagandha powder—meaning you’re getting pure herb without unnecessary fillers or additives.

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3. Nootropics Depot

What They Offer: Various ashwagandha options including Shoden, KSM-66, and Sensoril extracts in both powder and capsule forms.

Why We Love Them: They’re serious about testing—all products undergo third-party verification for purity and potency. Their lab partner, Omnient Labs, is ISO accredited, and their manufacturing partner is cGMP certified. You can even request Certificates of Analysis for complete transparency.

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4. Gaia Herbs

What They Offer: A range of high-quality adaptogenic supplements including ashwagandha, holy basil, and rhodiola in liquid extracts and capsules.

Why We Love Them: Gaia’s “Meet Your Herbs” program lets you trace the origin of your supplements from seed to shelf. They’re committed to rigorous quality control, including testing for pesticides and heavy metals.

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5. Four Sigmatic

What They Offer: Mushroom-based adaptogenic products, like their popular Mushroom Coffee with Lion’s Mane and Chaga.

Why We Love Them: They source mushrooms from reputable farms and subject them to third-party testing for purity and potency. Their products are organic and free from harmful additives—plus, they make taking adaptogens actually enjoyable!

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How To Choose Quality Adaptogen Products

The supplement aisle can be overwhelming, and not all adaptogen products are created equal. 

Here’s how to choose wisely:

What to Look For in Quality Brands

• Standardized Extracts: Look for terms like “standardized to 5% withanolides” (ashwagandha) or “Rhodiola extract with 3% rosavins.” This ensures consistency and reflects the doses used in clinical studies.
• Third-Party Testing: Organizations like NSF International, USP, or ConsumerLab verify label accuracy, purity, and absence of contaminants.
• GMP Certification: “Good Manufacturing Practice” certification ensures the product was made in a facility following safety and quality protocols.
• Clear Labeling: Quality brands clearly list the plant part used, extraction ratio, standardized compounds, country of origin, and all ingredients.

Red Flags to Avoid

• “Proprietary blends” that don’t disclose individual amounts
• Missing information about sourcing or manufacturing
• Unrealistic health claims
• Lack of third-party certifications

How to Use Adaptogens Safely

When used thoughtfully, adaptogens can be valuable wellness tools. 

Here’s how to approach them safely:

Start Low and Slow

Begin with lower-than-recommended doses (typically half the suggested amount) and stick with single ingredients rather than blends at first. Introduce one adaptogen at a time so you can identify any reactions.

Adaptogens often have biphasic effects—small doses might be calming, while larger ones could be stimulating or irritating. For example, a small amount of Rhodiola may ease stress, while too much might make you jittery.

Track Your Results

Adaptogens can have subtle effects that build over time. Keep a simple journal noting:

• What you took and when
• How you felt (energy, mood, sleep, digestion)
• Any side effects or changes
• Other supplements or medications taken that day

This helps you identify patterns and understand what’s working for your unique body.

Know When to Take a Break

Most experts recommend cycling adaptogens:

• Use for 6–12 weeks, followed by a 2–4 week break
• Reassess how you feel without the adaptogen
• This prevents your body from developing tolerance and gives your system a rest

Some gentler adaptogens like holy basil might be tolerated longer-term, but periodic breaks are still smart.

Warning Signs to Watch For

Not all reactions are normal adjustment phases. These symptoms suggest you should stop and reassess:

• Persistent sleep problems or agitation
• Unexplained tiredness or brain fog
• Digestive issues
• Worsening anxiety or mood changes
• Menstrual changes or new skin problems
• Allergic reactions
• Headaches or blood pressure changes

If any of these emerge, stop the adaptogen and consider consulting a healthcare provider.

When to Get Professional Guidance

Some people shouldn’t self-experiment with adaptogens or should at least consult with a qualified professional first:

• If you take medications (especially for mental health, blood pressure, or blood thinning)
• If you have chronic conditions (autoimmune, hormonal, cardiovascular, thyroid)
• If you’re pregnant, breastfeeding, or trying to conceive
• If you’re under 18 or over 65
• If you’re experiencing significant mental health symptoms

Consider consulting a naturopathic doctor, integrative medicine practitioner, clinical herbalist, or your primary care provider.

Frequently Asked Questions

Can I take multiple adaptogens at the same time?

It’s possible, but not always advisable—especially for beginners. Combining adaptogens can increase the risk of side effects or interactions, and make it harder to pinpoint what’s working (or not). Start with one adaptogen, monitor your response, and only consider combinations once you understand how your body reacts to each individually.

Are adaptogens safe for kids or teenagers?

There’s limited research on adaptogen use in children and teens, and their developing bodies may react differently. Unless recommended by a pediatric healthcare provider, it’s best to avoid giving adaptogens to those under 18.

How long does it take for adaptogens to start working?

Some people feel subtle effects within a few days (like calmer mood or better energy), but for others, benefits may take a few weeks to fully emerge. Consistency and journaling your experience can help you track progress.

Can I take adaptogens with caffeine or alcohol?

It depends on the adaptogen. Stimulating ones like Rhodiola or ginseng may intensify the effects of caffeine and could lead to jitters or insomnia. Alcohol may increase drowsiness when combined with calming adaptogens like ashwagandha. Always monitor how your body responds and avoid combining adaptogens with alcohol if you’re unsure of interactions.

Are adaptogens safe for long-term use?

Some adaptogens may be suitable for long-term use, but we recommend cycling to prevent tolerance and support overall balance. Long-term safety data is limited for many herbs, so taking regular breaks is the safest approach.

Conclusion

Adaptogens can be useful tools—but they’re not plug-and-play wellness fixes. 

While many people tolerate them well, the potential for interactions, side effects, and individual differences in response is real. Your cortisol, hormones, medications, and even your microbiome all shape how these herbs land in your body. That’s why being informed—not just influenced—is key. Want more straight-talking content like this? Sign up for our email newsletter. We break down adaptogens, nootropics, and more—minus the fluff, plus the facts.