Adaptogen Ingredients at a Glance: Evidence and Safety Table
A one-page table of ingredients called adaptogens with scientific names, plant parts, a plain evidence label and the key caution each source names, linked to the full guide for each.
Content last updated . This page has not been medically reviewed.
Safety first. Natural products can cause side effects and interact with medicines. Read who should be careful, by situation before you use anything on this page.
This table gives a quick look at ingredients that are called adaptogens in research reviews, NIH pages or marketing. It is a map, not a ranking. "Adaptogen" is a contested term, and the European Medicines Agency herbal committee has said the term is not accepted in the pharmacological and clinical terminology commonly used in the EU. [1] Whether a given plant fits the label is a question each guide answers from sources.
How to read it. The evidence label comes from what the named source says, and the source is named in each row. A row can only be as good as the source we read for it, so each guide goes further and should be treated as the main reference. A result for one extract, plant part or species does not transfer to another. No amounts are given here. Supplements are not approved by the FDA before sale, and products can differ from those tested in studies. [2]
Read this first: a plant being "natural" or traditional does not make it safe for you. If you take any medicine, are pregnant or breastfeeding, have a liver, kidney, thyroid or autoimmune condition, or have surgery planned, ask a pharmacist or clinician first. NIH says supplements can interact with medicines and pose risks before surgery, and to tell your providers about all supplements. [2] See how interactions work.
The main adaptogen herbs
| Ingredient (guide) | Scientific name and part | What the source says about evidence | Key caution the source names |
|---|---|---|---|
| Ashwagandha | Withania somnifera (L.) Dunal. [3] Root, leaf, or both are typical. [4] | Promising but limited. NIH: some preparations may be effective for insomnia and stress, while evidence for anxiety is unclear. Many studies were small and used varied preparations. [4] | Rare liver injury cases. Avoid in pregnancy and while breastfeeding. Not recommended before surgery or with autoimmune or thyroid disorders. [4] A case series described jaundice, nausea, lethargy, itching and abdominal discomfort after 2 to 12 weeks. [5] |
| Rhodiola | Rhodiola rosea L. [3] Roots and rhizome extracts. [6] | Insufficient evidence. NIH: not enough reliable evidence to say whether it is useful for any health-related purpose. [7] | An interaction with losartan (a blood pressure medicine) has been reported. [7] Memorial Sloan Kettering lists antidepressants as a caution, noting MAO inhibition activity and possible increased serotonergic side effects. [8] |
| Asian ginseng | Panax ginseng C.A.Mey. [3] Root. [9] | Mixed. NIH: most trials were small and short; the majority of research shows no improvement in athletic performance. [9] | Insomnia is the most common side effect. It may worsen autoimmune disorders, interfere with blood clotting and lower blood sugar. [9] Memorial Sloan Kettering cites a case report of mania. [10] |
| American ginseng | Panax quinquefolius L. [3] Part used: see the guide. | Not summarized in this table. Evidence is in the guide. Do not assume results from Asian ginseng apply. | Memorial Sloan Kettering says to talk with a provider if taking warfarin, and that American ginseng has been shown to antagonize warfarin's effects in humans. [11] |
| Eleuthero ("Siberian ginseng") | Eleutherococcus senticosus (Rupr. & Maxim.) Maxim. [3] Root (the EMA paper names Eleutherococci radix). [1] | Insufficient evidence. LactMed: no good human evidence supports its uses. [12] The EMA paper says the data justify further research. [1] It is not related to true ginseng. [12] | May increase blood pressure, bleeding and blood sugar. Most sources recommend against use while breastfeeding because of a lack of safety data. [12] Memorial Sloan Kettering says to talk with a provider if taking digoxin. [13] |
| Holy basil (tulsi) | Ocimum tenuiflorum L. [3] Traditionally revered in Ayurvedic and Siddha medicine. [14] | Promising but limited. A 2017 review found 24 human studies; the authors say more studies are needed on mechanisms, dose form and who benefits. [14] | That review found no studies reporting any significant adverse events, which is not proof of safety. [14] Other cautions: see the guide. |
| Schisandra | Schisandra chinensis (Turcz.) Baill. [3] Fruit. [15] | Insufficient evidence. Memorial Sloan Kettering: few studies have been conducted in humans. [15] | Coadministration increased the oral bioavailability of the transplant medicine tacrolimus. [15] |
| Maca | Lepidium meyenii Walp. [3] Root. [16] | Promising but limited / unclear. A review found limited evidence for menopausal symptoms and said safety has not been proved. [17] Effects on semen quality were unclear. [18] | LiverTox: maca has not been implicated in liver injury. [16] |
| Astragalus | Astragalus mongholicus Bunge is the GBIF accepted name; NIH uses A. membranaceus. [3][19] Root. [19] | Insufficient evidence. NIH: not sufficient reliable evidence to know whether it is useful for any health condition. NIH also calls it an adaptogen. [19] | People with autoimmune diseases should avoid it; it may interact with medications that suppress the immune system. [19] |
Other herbs, roots and berries
| Ingredient (guide) | Scientific name and part | What the source says about evidence | Key caution the source names |
|---|---|---|---|
| Amla | Phyllanthus emblica L. [3] Fruit. [20] | Preclinical in the review we read: laboratory and animal pharmacology studies. The review notes missing information on dose, standards and controls. [20] | Toxicology studies on the fruit found no adverse effect at high oral doses, in animals; this does not establish safety in people. [20] |
| Codonopsis | Codonopsis pilosula (Franch.) Nannf. [3] Root. [21] | Insufficient evidence. A meta-analysis of formulae for COPD found the evidence inadequate to support routine use outside Chinese medicine practice. [21] These were multi-herb formulae, so they say little about the single herb. | No specific caution found in the abstract we read. See the guide. |
| Jiaogulan | Gynostemma pentaphyllum (Thunb.) Makino. [3] Leaf extract in the trial. [22] | Promising but limited. One trial of 72 healthy adults with chronic stress tested a leaf extract; the authors say more studies are needed for long-term safety and effectiveness. [22] | In that trial there was no causal relationship between the extract and adverse drug reactions. [22] |
| Guduchi (giloy) | Tinospora cordifolia (Willd.) Miers. [3] | Evidence for benefit: not described in the sources read for this table. | Reports of an association with liver injury, mostly from India. [23] One essay argues the harm may come from a look-alike species, Tinospora crispa. [24] |
| He shou wu (fo-ti) | Reynoutria multiflora (Thunb.) Moldenke. [3] Older sources use Polygonum multiflorum. [25] | Evidence for benefit: not described in the sources read for this table. | Liver injuries have been reported worldwide. [25] |
| Tongkat ali | Eurycoma longifolia Jack. [3] Root extract is mostly used. [26] | Insufficient evidence to call it an adaptogen: a 2025 review points to insufficient scientific data. [27] | No specific caution found in the abstracts we read. See the guide. |
Plants in the directory with a guide, not summarized here
For these, the table gives only the name check and the link. Read the guide for evidence and cautions.
- Rhaponticum (maral root): Rhaponticum carthamoides. GBIF lists this exact name as a synonym, so the guide checks the accepted name. [3]
- Cistanche: Cistanche deserticola Ma, accepted by GBIF. [3]
- Notoginseng (sanqi): Panax notoginseng (Burkill) F.H.Chen ex C.H.Chow, accepted by GBIF. [3]
- Pine pollen: Pinus species. We checked Pinus massoniana Lamb. as one example. [3]
- Sea buckthorn claim check: Hippophae rhamnoides L., accepted by GBIF. [3]
- Mushrooms sold as adaptogens have their own guides: reishi, cordyceps, chaga and lion's mane.
Related plant that is not described as an adaptogen by NIH
Licorice root (Glycyrrhiza glabra L. [3]) appears in the ingredient directory, but the NIH page we read does not call it an adaptogen. NIH says there is not enough high-quality evidence to clearly support its use for any health condition. [28] It names a serious caution: glycyrrhizin can cause serious adverse effects such as irregular heartbeat and cardiac arrest, especially in large amounts or over the long term. [28] Interactions with corticosteroids have been reported. [28]
What this table does not tell you
- It does not say which ingredient is "best." There is no universal winner, and the sources do not compare ingredients head to head.
- Where a cell says "see the guide" or "not described," we did not read a source that supports a statement, so we make none. Absence of a caution here is not proof of safety.
- For a deeper evidence summary, see research by ingredient and the A to Z directory. For quality questions, see supplement quality testing.
Frequently asked questions
Which adaptogen has the strongest evidence?
No source we read ranks them. NIH says some ashwagandha preparations may be effective for insomnia and stress, but for rhodiola and astragalus it says reliable evidence is insufficient. Strength varies by outcome, preparation and population. [4][7][19]
Are all the plants in this table officially "adaptogens"?
No. The term is not accepted in EU pharmacological and clinical terminology according to the EMA paper, and a 2025 review notes some plants are assigned to adaptogens inadequately. [1][27]
Why do some rows say "see the guide"?
Because we only state what a source we read supports. Missing information is not evidence that something is safe or ineffective.
Does the table say how much to take?
No. Amounts used in studies are on the studied amounts page, and they are study amounts, not advice. A clinician or pharmacist decides what is right for a person.
Which of these have liver injury reports?
Sources we read report liver injury in connection with ashwagandha, guduchi and he shou wu, and NIH lists liver damage as an uncommon reported side effect of Asian ginseng. [4][23][25][9]
References
- European Medicines Agency, Committee on Herbal Medicinal Products (HMPC). Reflection paper on the adaptogenic concept. EMEA/HMPC/102655/2007, adopted 8 May 2008. Read 2026-10-23.
- National Center for Complementary and Integrative Health (NIH). Using Dietary Supplements Wisely. Read 2026-10-23.
- GBIF Secretariat. GBIF Backbone Taxonomy. Names checked through the species match API on 2026-10-23.
- National Center for Complementary and Integrative Health (NIH). Ashwagandha: Usefulness and Safety. Last updated March 2023. Read 2026-10-23.
- Bjornsson HK, et al. Ashwagandha-induced liver injury: a case series from Iceland and the US Drug-Induced Liver Injury Network. Liver Int. 2020. PubMed 31991029. Abstract read 2026-10-23.
- Dimpfel W, Schombert L, Panossian AG. Assessing the quality and potential efficacy of commercial extracts of Rhodiola rosea L. Front Pharmacol. 2018. PubMed 29881348. Abstract read 2026-10-23.
- National Center for Complementary and Integrative Health (NIH). Rhodiola: Usefulness and Safety. Last updated April 2025. Read 2026-10-23.
- Memorial Sloan Kettering Cancer Center. Rhodiola. Read 2026-10-23.
- National Center for Complementary and Integrative Health (NIH). Asian Ginseng: Usefulness and Safety. Last updated February 2025. Read 2026-10-23.
- Memorial Sloan Kettering Cancer Center. Asian Ginseng. Read 2026-10-23.
- Memorial Sloan Kettering Cancer Center. American Ginseng. Read 2026-10-23.
- Drugs and Lactation Database (LactMed). Eleuthero. NICHD, record dated 2024-09-15, read through its PubMed record 2026-10-23.
- Memorial Sloan Kettering Cancer Center. Siberian Ginseng. Read 2026-10-23.
- Jamshidi N, Cohen MM. The clinical efficacy and safety of tulsi in humans: a systematic review of the literature. Evid Based Complement Alternat Med. 2017. PubMed 28400848. Abstract read 2026-10-23.
- Memorial Sloan Kettering Cancer Center. Schisandra. Read 2026-10-23.
- LiverTox. Maca. NIDDK, 2019, read through its PubMed record 2026-10-23.
- Lee MS, et al. Maca (Lepidium meyenii) for treatment of menopausal symptoms: a systematic review. Maturitas. 2011. PubMed 21840656. Abstract read 2026-10-23.
- Lee HW, et al. Maca (Lepidium meyenii Walp.) on semen quality parameters: a systematic review and meta-analysis. Front Pharmacol. 2022. PubMed 36110519. Abstract read 2026-10-23.
- National Center for Complementary and Integrative Health (NIH). Astragalus: Usefulness and Safety. Last updated May 2025. Read 2026-10-23.
- Saini R, et al. Traditional uses, bioactive composition, pharmacology, and toxicology of Phyllanthus emblica fruits: a comprehensive review. J Ethnopharmacol. 2022. PubMed 34480995. Abstract read 2026-10-23.
- Shergis JL, et al. Dang shen (Codonopsis pilosula) herbal formulae for chronic obstructive pulmonary disease: a systematic review and meta-analysis. Phytother Res. 2015. PubMed 25336444. Abstract read 2026-10-23.
- Choi EK, et al. Supplementation with extract of Gynostemma pentaphyllum leaves reduces anxiety in healthy subjects with chronic psychological stress: a randomized, double-blind, placebo-controlled clinical trial. Phytomedicine. 2019. PubMed 30599899. Abstract read 2026-10-23.
- Nnamani I, et al. Tinospora cordifolia (Guduchi/Giloy)-induced liver injury: a case review. Cureus. 2023. PubMed 37273324. Abstract read 2026-10-23.
- Singh PA, Bajwa N. Is Tinospora cordifolia responsible for drug-induced liver injury? Curr Drug Saf. 2024. PubMed 36803756. Abstract read 2026-10-23.
- Liu Y, et al. Polygonum multiflorum Thunb.: a review on chemical analysis, processing mechanism, quality evaluation, and hepatotoxicity. Front Pharmacol. 2018. PubMed 29713283. Abstract read 2026-10-23.
- Farag MA, et al. A multifaceted review of Eurycoma longifolia nutraceutical bioactives. ACS Omega. 2023. PubMed 36687023. Abstract read 2026-10-23.
- Panossian A, Lemerond T. Two sides of the same coin for health: adaptogenic botanicals as nutraceuticals for nutrition and pharmaceuticals in medicine. Pharmaceuticals (Basel). 2025. PubMed 41011217. One author is employed by a company that sells herbal products; abstract read 2026-10-23.
- National Center for Complementary and Integrative Health (NIH). Licorice Root: Usefulness and Safety. Last updated April 2025. Read 2026-10-23.