Why and how do they work? (...and the science as we know it) 

We know adaptogens work – millennia of human experience back this up. Science, however, is still catching up (see bibliography below). That said, we do have some compelling theories about how adaptogens interact with the body and why their effects are so remarkable. 

Here’s the technical bit.. 

✨ Bidirectional action – balance 

Adaptogens have the unique ability to either increase or decrease the functioning of the nervous, endocrine, and immune systems, depending on what the body needs in the moment. For example, they can help raise low blood pressure – but if blood pressure is too high, they can help bring it down. This ‘bidirectional’ action is what allows adaptogens to restore homeostasis (a state of balance or dynamic equilibrium), and it’s precisely this quality that makes them such powerful allies in our daily lives. 

The normalising influence of adaptogens may be thanks to the broad spectrum of phytochemicals they contain – each with different (and sometimes even opposing) properties. It’s my own theory, as a herbalist, that adaptogens offer the body a kind of botanical buffet: a rich array of compounds from which our innate wisdom selects exactly what’s needed. 

One paper suggests that this bidirectional response to stress may be linked to the way adaptogens – particularly Ginseng – inhibit certain enzymes involved in breaking down stress hormones into inactive compounds. These enzymes are located close to receptor sites that monitor stress hormone levels and help regulate the body’s response when those levels are too high or too low. By slowing the breakdown of stress hormones near these receptor sites, Ginseng effectively alters the body’s perception of how much more (or less) stress hormone it needs to produce¹. 

✨ Enhancing ATP production – the body’s energy battery 

ATP (Adenosine Triphosphate, to its friends) is a vital molecule found in every cell of the body, acting as our primary energy source. Think of it as a rechargeable battery – constantly being used and recharged to keep us powered throughout our lives. 

One of the remarkable qualities of adaptogens is their ability to protect our energy reserves and help maintain vitality. They do this by boosting the body’s production of cellular ATP or, at the very least, slowing its depletion under stress.  

Current research suggests that adaptogens may regulate Nitric Oxide (NO) levels²—think of NO as a tiny traffic controller that signals blood vessels to open up, improving oxygen delivery to muscles and organs. This helps cells get the fuel they need to make ATP, especially during stress or exercise. Adaptogens also enhance mitochondrial ATP synthesis during and after intense activity, supporting sustained energy production within the cell’s powerhouses³. 

✨ Balancing the chemicals involved in our stress response 

Adaptogens appear to influence a wide range of molecules involved in the body's stress response, helping to keep these systems in balance rather than suppressing them. Research suggests that adaptogens can modulate levels of cortisol (our main stress hormone), neuropeptide Y (involved in resilience and coping), nitric oxide (important for blood flow), stress-activated protein kinases (linked to cellular stress), and transcription factors like FOXO, which regulate how cells respond to damage. 

Some of the most interesting effects relate to molecules called heat shock proteins (such as HSP70 and HSP25), which act like cellular bodyguards — helping other proteins stay stable under stress. One review highlighted studies showing that adaptogens can increase the activity of these protective proteins, potentially improving the survival of cells under challenging conditions⁴. 

Because these compounds influence multiple pathways, and because not all adaptogens work in the same way, it’s difficult to pin down exactly how each one works. But what they seem to share is the ability to help the body maintain stability and function more efficiently in the face of stress. 

✨ Mimicking our stress management hormones 

Humans have evolved alongside plants for millennia, shaping each other in the process. It's no surprise, then, that some plant compounds closely resemble the hormones we use to regulate our own stress response. These compounds—known as phytochemicals—can interact with the same receptors and systems in our bodies, influencing how we respond to stress. 

Adaptogens have been found to contain two groups of phytochemicals that bear a strong resemblance to our own stress-regulating hormones⁵: