What Are Herbal Adaptogen Teas? A Beginner's Guide

Adaptogen teas like ashwagandha, tulsi and ginseng are traditionally used to help the body handle stress. Here's what they are and how to use them.

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Adaptogens are a category of herbs traditionally used to help the body handle physical and mental stress. Chamomile, ginger, and turmeric are familiar examples, but a smaller group of herbs — ashwagandha, tulsi, ginseng, and others — are specifically classified as adaptogens.

What Is an Adaptogen?

The term dates back to Cold War–era Soviet research, when scientist Nikolai Lazarev studied plants that thrived in harsh environments and theorized that some of their stress-resistance could carry over to the people who consumed them. He coined the term "adaptogen" for substances that seemed to help the body adapt to physical, chemical, or biological stress.

To be classified as an adaptogen, a substance is generally expected to:

  • Be non-toxic at normal doses.
  • Support the body's response to a range of stressors — physical, chemical, or biological — rather than targeting one specific issue.
  • Have a normalizing effect, helping to steady an overactive or under-active system rather than pushing it in one direction.

How Adaptogens May Work

When you encounter a stressor, your body releases hormones like cortisol to help you respond. Occasional stress is normal and manageable, but chronic stress keeps those hormone levels elevated, which is associated with symptoms like fatigue, digestive issues, and disrupted sleep.

Adaptogenic herbs are traditionally believed to help support the body's stress-response system, though the scientific evidence behind most of these effects is still limited and largely based on small studies, animal research, or traditional use rather than large clinical trials.

Ashwagandha

Traditionally used to help lower stress, ashwagandha is associated in some small human studies with modestly reduced cortisol levels and improved sleep quality, though NCCIH notes that many of these trials are small and use different preparations, so more research is needed to confirm the effects. Ashwagandha should be avoided during pregnancy and while breastfeeding, and it may interact with medications for diabetes, high blood pressure, and thyroid conditions, as well as sedatives, anti-seizure medication and immunosuppressants — check with a doctor before use if any of these apply to you.

Astragalus

Used in traditional Chinese medicine as a tonic, astragalus contains antioxidant compounds. Avoid during pregnancy or breastfeeding, since safety data is limited.

Tulsi (Holy Basil)

Tulsi is traditionally used to help the body cope with different types of stress and is sometimes described as a "nerve tonic." Some research points to mild calming and digestive effects.

Licorice Root

Traditionally used for its anti-inflammatory and soothing properties. Licorice root can raise blood pressure with regular heavy use, so people with hypertension or heart conditions should talk to a doctor before using it regularly.

Ginseng

A staple of traditional Chinese medicine, ginseng is traditionally associated with immune support and may have a mild effect on blood sugar. People on diabetes medication or blood thinners should check with a doctor first, since ginseng may interact with both.

Turmeric

Best known for its anti-inflammatory and antioxidant compounds (notably curcumin). Some research links turmeric to joint comfort and general anti-inflammatory support, though it is not a treatment for any diagnosed condition. See our full guide to turmeric tea for more detail.

Ginger

Widely used to support digestion and ease occasional nausea. Learn more in our ginger turmeric tea guide.

Maca

Traditionally used in Andean cultures as an energy and stamina supporter, maca is rich in iron and B vitamins and is sometimes used by athletes for endurance support.

Side Effects and Precautions

  • Pregnancy and breastfeeding: Ashwagandha should be avoided during pregnancy and breastfeeding, per NCCIH, and other adaptogens (astragalus, licorice, and others) are not well studied in pregnancy and are best avoided unless a doctor approves.
  • Children: Adaptogens aren't well studied in children; consult a pediatrician before use.
  • Chronic conditions: If you have diabetes, high blood pressure, or another chronic condition, or take regular medication, talk to your doctor before adding adaptogen teas to your routine — several have known interactions.
  • Not a quick fix: Adaptogens are traditionally used as part of an ongoing wellness routine, not as an immediate cure. They're not a substitute for sleep, a balanced diet, or medical treatment.

FAQ

Ashwagandha and tulsi (holy basil) are two of the most commonly used adaptogen teas for stress support.

Can I drink adaptogen tea every day?

Many people do, but rotating herbs and checking with a doctor — especially if you're pregnant, nursing, or on medication — is a sensible precaution.

Are adaptogens backed by science?

Some, like ashwagandha, have a growing body of small human studies. Others rely mostly on traditional use and animal or lab research, so it's worth treating bold claims with some skepticism.

If stress relief is your main goal, you might also like our guides to tea for anxiety and the best stress tea.

The Bottom Line

Adaptogen teas like ashwagandha, tulsi, and ginseng have a long history in traditional medicine and some early scientific support for stress and wellness support, but they aren't miracle cures. Use them as a complement to good sleep, nutrition, and — if you have a health condition or take medication — your doctor's guidance.