Adaptogens: What the Word Means

But what exactly are they, and do they work?

To qualify as an adaptogen, a substance must meet three criteria established by Russian scientist Dr Nikolai Lazarev in 1947:

1. It must be generally safe and non-toxic at normal doses.
2. It must help the body resist a wide range of stressors.
3. It must have a normalising effect — helping bring the body back to balance regardless of the direction of the imbalance.

Adaptogens work best when taken consistently over weeks or months. Effects are typically subtle and cumulative rather than immediate. They can be taken individually or in combination formulas. Start with one adaptogen at a time to assess your individual response, then consider combining complementary herbs.

The adaptogen market has grown rapidly, but quality is inconsistent:

• Standardised extracts: Look for products that specify the percentage of active compounds. For ashwagandha, this means withanolides (5%+). For rhodiola, look for rosavins (3%+) and salidroside (1%+). For ginseng, look for ginsenosides (at least 5%).
• Root vs. aerial parts: For most adaptogens, the root is the most potent part. Some manufacturers use cheaper aerial (above-ground) parts. Check the label for "root extract" specifically.
• You should know exactly how much of each adaptogen you are taking.

Consult your healthcare professional before taking adaptogens if you have autoimmune conditions, are pregnant or breastfeeding, or take medications for thyroid, blood pressure, or blood sugar.

Take adaptogens with food for better absorption. Combine supplementation with stress-management practices (exercise, sleep hygiene, mindfulness) for the most comprehensive stress resilience. Start with one adaptogen at a time so you can clearly identify its effects before adding others.

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This article is for informational purposes only and does not constitute medical advice. Vitadefence supplements are food supplements, not medicines. Consult a healthcare professional if you are pregnant, breastfeeding, on medication, or have a medical condition.