5 Key Adaptogen Benefits for Athletes to Maximize Performance

Athletes push their bodies to the limit to achieve their goals. Great ambition comes with significant burnout, and learning to recover and perform better naturally is key to long-term success. Adaptogens are powerful herbs that help the body respond to stress, including the physical and mental stress of training and competition. This article will explore what adaptogens are, how they work, and the top adaptogen benefits for athletes.

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What are Adaptogens and Should You be Taking Them?

Everyone is looking for a way to relieve stress, especially since nearly half of Americans, 47%, report increased stress levels since the pandemic started. One growing (but not new) trend in stress relief involves taking adaptogens. Herbs or plants are thought to neutralize the effects of stress on the body.

“There is a lot of Eastern medicine, like adaptogens, coming full circle and rising in popularity,” says Dana Ellis Hunnes, PhD, MPH(Link is external), RD, UCLA Health senior dietitian. “The claim is that adaptogens reduce our body’s reaction to stress and help us adapt to stressors better.”

People have been using adaptogens for centuries to treat various ailments in parts of Asia and India. In the United States, medical experts are beginning to recognize the value of these supplements as the body of research grows. But there’s much to consider before you add adaptogens to your wellness routine.

Enhance Resilience: How Adaptogens Can Help

Adaptogens are herbs, roots, and other plant substances (like mushrooms) that help our bodies manage stress and restore balance after a stressful situation. People take adaptogens as herbal supplements in capsule form, drink them in teas, or add them to soups, smoothies, and other foods as a powder.

Any kind of stress affects the body’s systems, may it be:

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• Physical
• Emotional
• Hormonal
• What we eat and drink

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Experts believe that adaptogens interact with the hypothalamic-pituitary-adrenal (HPA) axis, which initiates the body’s stress response and significantly keeps it in balance.

Beyond Just Herbs: Defining Adaptogenic Properties

Not all herbs work as adaptogens. To be considered an adaptogen, an herb or plant substance must:

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• Be nontoxic at normal doses
• Support the entire body’s ability to cope with stress
• Help the body return to a stable state

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Dr. Hunnes reminds people that adaptogens are meant to be supplemental in the United States. They shouldn’t replace standard care, especially if you have ongoing symptoms.

“Adaptogens and supplements can sometimes be more of a band-aid,” Dr. Hunnes says. “Instead, work with your physician to understand the underlying cause of your symptoms or issue.”

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5 Adaptogen Benefits for Athletes Looking to Level Up Naturally

1. Improve Your Endurance Performance with Adaptogens 

Adaptogens, particularly Rhodiola rosea, demonstrate potential ergogenic benefits for endurance athletes by positively influencing energy production and oxygen utilization. Research indicates that Rhodiola rosea can enhance: 

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• Mitochondrial function
• Increasing adenosine triphosphate (ATP) synthesis
• Improving endurance
• Mitigating fatigue during prolonged exercise

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It may contribute to an elevated red blood cell count and enhanced oxygen-carrying capacity of the blood, potentially delaying fatigue onset. While an optimal dosage for endurance performance remains definitively established due to individual variability, typical recommendations range from 200 to 600 milligrams daily, with a suggested approach of initiating with a lower dose and gradually titrating upwards based on individual response.

2. Adaptogens Can Help You Handle Stress Better

Endurance training elicits substantial physiological stress, and adaptogens, such as Ashwagandha, may facilitate improved adaptation to these demands. Research indicates that Ashwagandha, a prominent adaptogen in Ayurvedic medicine, can modulate cortisol levels and mitigate symptoms of stress and anxiety. By supporting the body's stress response mechanisms, adaptogens maintain mental equilibrium, potentially enhancing athletic performance and recovery. 

While effective Ashwagandha dosages for cortisol reduction vary, studies suggest a daily intake of 300-500 mg administered twice may be beneficial. Due to insufficient safety data, Ashwagandha is contraindicated during pregnancy. Furthermore, individuals with known allergies to the Solanaceae (nightshade) plant family should avoid its use. Notably, the absence of NSF certification for current Ashwagandha supplements may render them unsuitable for professional athletes subject to stringent drug testing protocols.

Note: Cortisol, a catabolic hormone released by the adrenal glands during stress, plays a crucial role in energy regulation, metabolism, and immune function. Chronically elevated levels can impede training adaptations by promoting muscle protein breakdown.

3. Get Better Blood Flow with Adaptogens 

Optimal oxygenation and blood perfusion are critical determinants of endurance athletic performance. Ginseng, a widely recognized adaptogen, has demonstrated the capacity to augment nitric oxide production, promoting vasodilation and enhancing blood flow and oxygen delivery to active musculature. 

This improved microcirculation can: 

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• Enhance endurance capacity
• Diminish exercise-induced muscle fatigue
• Accelerate post-exertional recovery

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The efficacious dosage of ginseng for supporting optimal blood flow in athletes is subject to inter-individual variability, influenced by factors such as: 

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• Age
• Body mass
• General health status
• Individual responsiveness 

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Current research suggests a daily intake of 200 to 400 milligrams of ginseng may improve blood flow. The physiological benefits of ginseng on blood flow are likely to accrue with consistent and prolonged utilization rather than acute administration.

4. Adaptogens Can Help Reduce Inflammation 

Intense and prolonged physical exertion can elicit a significant inflammatory response, potentially impairing athletic performance and recovery. Adaptogens, notably curcumin (derived from turmeric) and ginger, exhibit potent anti-inflammatory properties that may aid in managing exercise-induced inflammation. Curcumin's mechanism of action involves regulating various pro-inflammatory pathways, including: 

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• Transcription factors
• Cytokines
• Protein kinases
• Enzymes

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Emerging evidence suggests that curcumin's anti-inflammatory efficacy may be comparable to or exceed that of conventional non-steroidal anti-inflammatory drugs like ibuprofen and aspirin. These adaptogens can support tissue repair and enhance athletic performance by mitigating inflammation. While definitive intake guidelines for curcumin are currently lacking, research indicates that dosages of 500-1000 mg administered twice daily, or as needed, may yield beneficial effects. 

Curcumin's Dual Action: Improved Absorption and Targeted Benefits for Women in Sport

Concurrent intake with piperine, a bioactive alkaloid found in black pepper, is recommended to optimize curcumin absorption. Studies suggest that co-administration of 20 mg of piperine with 2 g of curcumin can significantly increase curcumin bioavailability. Research indicates curcumin may offer specific benefits for female athletes, including reducing menstrual pain and intensity due to its antispasmodic properties.

5. Adaptogens Can Help You Stay Mentally Sharp Under Pressure 

Endurance sports require both physical and mental stamina. Specific adaptogens, such as Panax ginseng and Bacopa monnieri, have improved: 

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• Cognitive function
• Memory
• Focus 

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These adaptogens can help athletes maintain a clear mind during long-duration events by reducing mental fatigue and enhancing concentration.

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The 7 Most Effective Adaptogens for Athletes

1. Ashwagandha: Your Go-To for Stress Relief

Ashwagandha, also known as Withania Somnifera, is the most popular adaptogen on the market, and for good reason. 

Benefits of Ashwagandha

Ashwagandha is one of the most potent adaptogens, and it has several crucial benefits for an athlete.

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• Reduces the stress hormone cortisol and manages stress levels
• Reduces adrenaline and dopamine in the evening or after exercise
• It may help you increase your VO2 max
• It preserves hormonal balances
• It increases oxygen flow

Ashwagandha Loading Time

Ashwagandha yields results in about one week, and its full effect is developed after four weeks of regular use. If you combine ashwagandha with other adaptogens, its full effect is developed after only three weeks of regular use.

When to Take Ashwagandha

The intake of ashwagandha should be adapted to your personal needs. 

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• If you aim to relax and reduce the stress caused by exercise, it's best to take between 400 and 900 mg of Ashwagandha in the evening.
• If you use ashwagandha to improve your athletic performance, take 400 to 900 mg of Ashwagandha twice daily, preferably in the morning and before your training session.

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How Long to Take Ashwagandha

After 6 to 8 weeks of regular use, your body will develop resistance to Ashwagandha. Once you reach that stage, we recommend pausing for 3 to 5 weeks to reset your body.

Who Should Avoid Using Ashwagandha

We don't recommend ashwagandha to athletes who use: 

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• Antidepressants
• Sedatives
• Bipolar disorder drugs
• Other psychiatric drugs

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2. Rhodiola: Fuel for Endurance Athletes

Rhodiola, also known as Rhodiola rosea, is the most efficient single adaptogen for increasing VO2 max, but its primary function is to increase energy levels. 

Benefits of Rhodiola

Rhodiola is one of the most useful adaptogens for improving athletic performance. It offers several crucial benefits. 

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• Increase your VO2 max 
• Reduce fatigue during exercise 
• Manage stress caused by exercise 
• Increase focus and mental strength 
• Lower heart rate at mid-distance efforts (e.g., a 10 km run)

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Rhodiola Loading Time

Rhodiola will already have an effect in the first week of use, and its full effect is developed after 4 weeks of regular use. If you combine Rhodiola with other adaptogens, its full effect is developed after only 3 weeks of regular use. 

When to Take Rhodiola

The ideal time to take Rhodiola is in the first half of the day. The recommended dose is 200 to 400 mg if you take it alone. In combination with other adaptogens, 150 mg is sufficient. Avoid taking Rhodiola in the evening, as it has a slightly stimulating effect that may influence the quality of your sleep. 

How Long to Take Rhodiola

Your body will develop resistance to rhodiola after 6 to 12 weeks of regular use. Once you reach that stage, we recommend pausing for 3 to 5 weeks to reset your body. 

Who Should Avoid Using Rhodiola

Everyone should avoid using rhodiola in the evening, but especially athletes who are sensitive to stimulants. In that case, try to use Rhodiola strictly during the first half of the day. Rhodiola may also influence the effect of antidepressants and blood thinners. If you are taking these drugs, consult your physician before supplementing rhodiola. 

3. Cordyceps: A Mushroom That Boosts Athletic Performance

If you've ever seen what cordyceps does to an ant, you probably wonder why anyone in their right mind would supplement cordyceps. Well, this nasty little mushroom significantly boosts your athletic performance. Just don't think about the ant…

Benefits of Cordyceps

Like Rhodiola, Cordyceps’ main effect is improving oxygen flow and increasing VO2 max. 

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• Increase oxygen flow 
• Facilitate breathing 
• Improve VO2 max 

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Cordyceps Loading Time

Unlike many other adaptogens, Cordyceps is quickly absorbed by your body and will have an effect in 24 to 48 hours. Its full effect is developed in 1 week. 

When to Take Cordyceps

You should take cordyceps twice per day. The ideal time to take cordyceps is before exercise. The recommended single dose is 800 mg to 2000 mg. Another thing to note is that cordyceps excels when you train at high altitude. 

How Long to Take Cordyceps

Some studies suggest supplementing cordyceps for up to 1 year, but we recommend stopping after 6 to 8 weeks once your body develops resistance. 

Who Should Avoid Using Cordyceps

There are no specific adverse effects of cordyceps that you should be wary of, unless you’re an ant.

4. Schisandra: The All-in-One Adaptogen

Schisandra, also known as Schisandra chinensis, is another useful adaptogen that mixes very well with the other adaptogens on our list.

Benefits of Schisandra

Schisandra is not as flashy as other adaptogens, but it still has several valuable benefits. 

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• Strong antioxidant 
• Boosts the immune system 
• Reduces stress 
• Helps you calm down 
• Improves your sleep 

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Schisandra Loading Time

The research is unclear, and results vary from 30 to 100 days. That’s quite a range, we know. 

When to Take Schisandra

The best times to take Schisandra are before lunch and before dinner. It is also great when combined with other adaptogens. Combine it with Rhodiola or ginseng in the first half of the day. In the second half of the day, mix it with ashwagandha. 

How Long to Take Schisandra

There is no unified answer, but we recommend pausing after up to 8 weeks of regular use. 

Who Should Avoid Using Schisandra

We don't recommend schisandra to athletes who use blood thinners. 

5. Ginseng and Siberian Ginseng: The Energy Adaptogens

While ginseng, also known as Panax Ginseng, and Siberian ginseng, also known as Eleutherococcus Sentiscosus, are two different adaptogens, they can be considered one. 

Benefits of Ginseng

If you use adaptogens to increase your energy levels, ginseng should be at the top of your list. 

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• Increases endurance 
• Improves mental clarity 
• Reduces stress levels 

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Ginseng Loading Time

Ginseng needs about 1 week to develop its effect, and 4 weeks to develop its full effect. 

When to Take Ginseng

Ginseng is another adaptogen with a mild stimulant effect, so it should be avoided in the evening or before sleep. 

How Long to Take Ginseng

After 6 to 8 weeks of regular use, your body will develop resistance to ginseng. Once you reach that stage, we recommend pausing for 3 to 5 weeks to reset your body. 

Who Should Avoid Using Ginseng

There are no limiting factors. 

6. Reishi: The Immune-Boosting Adaptogen 

Reishi, known as the “mushroom of immortality,” is valued for its anti-inflammatory and immune-boosting properties. A study published in the “International Journal of Medicinal Mushrooms” demonstrated that Reishi supplementation reduced muscle damage markers and inflammation after exercise. Reishi has been found to enhance the body’s ability to adapt to physical stress, allowing athletes to recover faster and perform better in subsequent workouts. 

7. Lion’s Mane: The Cognitive Function Adaptogen 

Lion’s Mane is praised for its potential to improve cognitive function and focus. A study published in the “Pharmaceutical Biology” journal found that Lion’s Mane extract increased the expression of nerve growth factor (NGF) in rats. This protein stimulates the growth and repair of neurons. Improved cognitive function and mental clarity can greatly benefit athletes during training and competition.

If you do decide to start adding adaptogens to your routine, here are some helpful tips to consider: 

Start with Single Adaptogens 

Begin by incorporating one adaptogen at a time to assess your body’s response and tolerance. This allows you to identify the adaptogens that work best for you. 

Choose Quality Products

Opt for high-quality adaptogen products from reputable brands to ensure purity, potency, and safety. 

Pay Attention to Dosage and Timing 

Follow the recommended dosages the manufacturer provides or consult with a healthcare professional. The timing of adaptogen consumption may vary depending on the adaptogen and your training schedule. 

Combine with a Balanced Nutrition

Adaptogens work synergistically with a well-rounded, nutrient-dense diet. Incorporate adaptogens into: 

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• Meals
• Smoothies
• Teas
• Whole foods
• Lean proteins
• Healthy fats
• Complex carbohydrates

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Monitor and Assess 

Pay attention to changes in your performance, recovery, and overall well-being. Keep a journal to track your progress and make adjustments if necessary. 

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