Adaptogens vs Caffeine and Other Stimulants

"Adaptogens give you energy without the jitters" is a common marketing line. This page checks it against the sources we read. Caffeine and adaptogens are not the same kind of thing: caffeine is a single, well-studied compound, while "adaptogen" is a label for a mixed group of plants whose effects differ plant by plant.

Safety note. Insomnia is a documented side effect for some adaptogens, and caffeine can cause it too. NIH says insomnia is Asian ginseng's most common side effect. [1] For rhodiola, NIH lists dizziness, headache, insomnia, and dry mouth or excessive saliva. [2] MedlinePlus lists restlessness, shakiness, insomnia, headaches, dizziness, fast heart rate and anxiety among the problems from too much caffeine. [3] If you take a stimulant medicine, or have anxiety, a sleep disorder, high blood pressure or an irregular heartbeat, ask a pharmacist or clinician before adding either. [3]

What the sources say about caffeine

• For most adults, the FDA has cited 400 milligrams a day, about two to three 12-ounce cups of coffee, as an amount not generally associated with negative effects. The FDA also says people vary widely in how sensitive they are and how fast they clear caffeine. [4]
• The FDA says to talk to a health care provider about whether to limit caffeine if you are pregnant or breastfeeding. [4]
• Medical experts advise against energy drinks for children and teens, according to the FDA. [4]

Caffeine comes from plants such as coffee (Coffea arabica) and tea (Camellia sinensis). [5]

What the sources say about adaptogens

NIH lists drowsiness as a possible ashwagandha effect, which is not what people expect from a stimulant. [6] The point is that adaptogens are not one group with one effect.

Is an adaptogen a "gentler stimulant"?

Proper evidence not found. We searched PubMed for randomized comparisons of a single adaptogen against caffeine for alertness or fatigue and found none we could use. The one study we found mixed the two: a 30-person cross-over trial in low caffeine consumers compared a caffeine-containing adaptogenic herbal energy shot, a matched caffeine shot and a placebo. [7] Both active drinks raised systolic blood pressure 30 minutes later (still within normal ranges), and at 108 minutes reaction time differed between the herbal shot and caffeine. [7] The authors concluded the specific blend of adaptogens may modulate caffeine's effects. [7] Because the shot also contained caffeine, the study cannot show what the adaptogens do on their own, and it tested one blend, not any single plant. Evidence label: preliminary.

Why blends and drinks need extra care

Many adaptogen drinks and coffee alternatives contain caffeine. If a product has caffeine, the caffeine cautions above apply on top of the herb's cautions. Read the label, and see adaptogen drinks, lattes and coffee alternatives and combining supplements. A general guide to caffeine and sleep is at caffeine, alcohol and sleep, and to caffeine itself at caffeine supplements.

The word itself

The EU herbal committee (HMPC, 2008) said the term is not accepted in the pharmacological and clinical terminology commonly used in the EU. [8] The term was originally established by N. V. Lazarev in 1947. [8] See what adaptogens are. For fatigue that does not go away, see fatigue: when to get help rather than adding stimulants.