You’d be hard-pressed to find someone who isn’t feeling a bit of stress these days, with many people searching for natural ways to support relaxation and find some shred of balance. That’s perhaps one reason why adaptogens are having a major moment. These dynamic herbs, which include names like ashwagandha and maca, have been used for centuries in traditional systems of medicine to support the body’s ability to cope with stress, regulate hormones, and boost energy levels.
Recently, many a wellness seeker have been trying a new strategy when taking adaptogens: stacking. The idea? Adaptogens work by interacting with the hypothalamic-pituitary-adrenal (HPA) axis and sympathetic nervous system to regulate cortisol (and thus stress) levels, reduce fatigue, and promote homeostasis in the body, according to Canada-based naturopathic doctor Sarah Connors, N.D. And certain adaptogens (for example, ashwagandha and holy basil) complement each other, offering potentially enhanced effects when taken together. As such, stacking adaptogens gives you an even greater ability to tailor your herbal support to your individual needs, Connors explains.
Interested in testing out the trend? First, you need to know which adaptogens to pair—and in what amounts. Here’s a breakdown of how adaptogen stacking works, which combinations may support different wellness goals, and what to keep in mind before mixing and matching these powerful botanicals.
- ABOUT OUR EXPERTS: Sarah Connors, N.D., is a Canada-based naturopathic doctor. Jacob Teitelbaum, M.D., is a board-certified internist and expert on fatigue.
The Benefits of Stacking Adaptogens
Here are some of the key benefits of stacking adaptogens:
1. They May work better together
Some adaptogens are actually more effective when they’re paired up. Just as certain nutrients work together to support different body functions, adaptogenic herbs can complement one another to amplify their effects. Much like taking a multivitamin for well-rounded nutritional support, stacking multiple adaptogens can create a more balanced and effective approach to stress management and overall well-being, according to board-certified internist Jacob Teitelbaum, M.D., who specializes in fatigue. “Unlike medications, which can come with side effects and complex interactions, adaptogens function more like food,” he says. “Our bodies are naturally designed to process a variety of plant compounds together,” he says.
For example, rhodiola and cordyceps are a great combo for boosting energy, according to Connors. “Rhodiola helps with stress and mental clarity, while cordyceps supports stamina and endurance,” she says. Together, they’re basically an herbal workout-booster! In fact, research suggests a combination of these two adaptogens supports healthy body composition and adaptation to exercise. One study published in the Journal of Dietary Supplements, for instance, assessed the effects of a rhodiola-cordyceps supplement on active men who underwent endurance training. Compared to those taking a placebo, they lost more body fat—especially in their upper body—and gained more muscle in their legs.
2. You can target multiple needs at one time
Given the demands of modern life, many of us may have more than one wellness concern or goal we’d like to address—and stacking adaptogens can help us do so. Feeling tense, fatigued, and foggy? You might consider ashwagandha and holy basil, which are both known for their ability to help the body handle stress and promote relaxation, suggests Connors. While there’s not a ton of research on this specific combo, studies on each adaptogen show promising benefits.
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“Ashwagandha has been linked to reducing fatigue, boosting mental clarity, and easing anxiety, while holy basil (also called Tulsi) is known for helping the body stay balanced under stress,” she says. Together, these herbs could be a powerful one-two punch that supports you in feeling calm but on your game amidst life’s ups and downs.
3. You can customize your stack
Adaptogen stacking is all about personalization. In other words, you can mix and match based on what your body needs, according to Teitelbaum.. Trying to stay sharp and focused? A combo like lion’s mane and rhodiola might help. While lion’s mane is often linked to supporting brain health, rhodiola is known for fighting fatigue and boosting mental clarity. “If you’re an athlete or just looking for more energy, maca and ginseng could be a solid pair,” adds Teitelbaum. “Maca is known for its energizing effects, while ginseng has a long history of supporting endurance and recovery.”
While research on specific combinations is still limited, many popular adaptogens have been studied for their individual benefits, giving you a good sense of what each brings to the table when creating a well-rounded regimen.
What to know before stacking adaptogens
As with any herbal endeavor, there is an art and a science to adaptogen stacking you’ll need to be mindful of. Keep the following considerations in mind when crafting your combo.
1. Not all adaptogens should be stacked
While adaptogens are generally safe, some combinations may not work well together due to overlapping effects or potential interactions. Ashwagandha and rhodiola, for example, both help with stress in different ways, according to Connors. “Ashwagandha is calming and can lower cortisol, while rhodiola can be stimulating and boost energy, so some people find that taking them together creates imbalanced energy levels—either feeling too wired or too fatigued,” she says. Similarly, sensitive folks might experience too-intense results from combining two energizing adaptogens, so it’s important to keep your unique constitution in mind.
2. Some adaptogens react with certain medications
Some adaptogens influence hormone levels, blood pressure, and neurotransmitters, which can lead to unwanted side effects or reduce the effectiveness of certain drugs, warns Connors. For example, licorice root can increase blood pressure and may counteract the effects of antihypertensive medications, like ACE inhibitors (Lisinopril, Enalapril, Ramipril) and beta blockers (Metoprolol, Atenolol, Propranolol).
Meanwhile, other adaptogens—like ashwagandha, ginseng and cordyceps—may lower blood sugar, which can intensify the effects of insulin or other diabetes medications, increasing the risk of hypoglycemia, warns Connors. If you take blood sugar-lowering drugs, monitor your levels closely and consult your doctor before adding adaptogens.
Some adaptogens influence neurotransmitters like serotonin and dopamine, which means they can interact with SSRIs and other antidepressants or anti-anxiety medications.
“It is always a good idea for someone starting on a new natural health product, and especially when combining several, to speak to a healthcare professional,” says Connors. “The professional can account for the individual’s needs and make appropriate suggestions.”
How to Safely Stack Adaptogens
While stacking adaptogens can provide powerful benefits, doing it safely is the key to ensuring you get the most out of your combination. Here’s how to approach adaptogen stacking effectively:
1. Identify your goals
Before combining adaptogens, Connors suggests first determining what you hope to achieve. Are you looking for stress relief, increased energy, better focus, hormone balance, or improved endurance? “Each adaptogen has unique properties, and the right ones for you depend on your specific needs,” she says. “If you’re looking for stress relief, consider ashwagandha and holy basil; for focus and cognition, consider lion’s mane and rhodiola; and for energy and stamina, consider cordyceps and maca.” (This guide to adaptogens can help you navigate your potential plant options, should you need some extra guidance!)
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Getting clear on your goals will also ensure you take the right adaptogens at the right time. “Some adaptogens work best in the morning (think rhodiola for energy), while others (like ashwagandha) may be more effective at night to promote relaxation,” says Connors.
2. Start slowly to test your tolerance
Introducing too many adaptogens at the same time can make it difficult to identify how each one affects you, warns Teitelbaum. “If you experience side effects (such as digestive upset, headaches, or jitteriness), you won’t know which adaptogen is responsible,” he says. He recommends beginning with small amounts of one or two adaptogens (check product packaging for dose recommendations, since it varies from herb to herb) and tracking how your body responds before increasing your amount or incorporating additional adaptogens.
3. Monitor the effects over a few weeks
Most adaptogens take a few weeks to produce noticeable effects, according to Connors. Be patient and consider keeping a journal to track changes in energy levels, stress resilience, focus, or mood. “If after two to four weeks you’re not experiencing the expected benefits, you may need to adjust your stack, dosage, or timing,” she says.
Additionally, keep in mind that adaptogens are not meant for indefinite use. “Many traditional medicine systems recommend cycling adaptogens (taking them for a few months, then pausing) to prevent overstimulation and maintain effectiveness,” she says. “Having a plan for how long you’ll use them can help optimize results.”