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Boost Energy, Reduce Stress, and Fight Fatigue: Choosing the Right Adaptogen for You

cortisol energy estrogen fatigue stress testosterone Feb 19, 2025

In today’s fast-paced world, stress management is crucial for maintaining optimal health. Adaptogens, a class of herbs that help the body adapt to stress, are gaining widespread popularity for their ability to regulate cortisol, enhance mental clarity, and improve overall well-being. Three of the most well-researched adaptogens are Rhodiola rosea, Ashwagandha, and Ginseng, each offering unique benefits based on your stress levels, thyroid function, and hormone health. However, not all adaptogens are suited for everyone, and choosing the right one depends on your individual needs.

What Are Adaptogens and How Do They Work?

Adaptogens help the body resist physical, emotional, and environmental stressors by modulating the hypothalamic-pituitary-adrenal (HPA) axis and balancing cortisol levels. Unlike stimulants, adaptogens work by improving resilience to stress over time, making them powerful tools for enhancing energy, focus, and endurance without the crash associated with caffeine or sugar.

However, each adaptogen operates through different mechanisms, making it essential to match the right one to your cortisol levels, thyroid health, and sex hormones for optimal benefits.

Rhodiola Rosea: The Energy-Boosting, Stress-Resilient Adaptogen

Mechanism of Action

Rhodiola rosea is a powerful adaptogen known for its ability to enhance mental performance, reduce fatigue, and regulate cortisol. It works by influencing the HPA axis, stabilizing serotonin and dopamine levels, and reducing excessive cortisol output.

Who Benefits Most from Rhodiola?

  • People with high cortisol levels: Rhodiola helps lower elevated cortisol, making it ideal for those experiencing chronic stress and anxiety.

  • Those experiencing fatigue and burnout: By supporting mitochondrial function and increasing ATP production, Rhodiola improves energy and endurance.

  • Individuals needing cognitive enhancement: Rhodiola enhances mental clarity and focus, making it popular among professionals and students.

  • Athletes and those under high physical stress: It improves endurance and exercise performance.

Who Should Avoid Rhodiola?

  • People with low cortisol or adrenal insufficiency: Since Rhodiola helps regulate cortisol rather than simply lowering it, its effects on those with already low levels can be variable. Some may experience improved balance, while others may feel worsened fatigue and dizziness. Because Rhodiola influences the HPA axis and can optimize stress response, individuals with low cortisol may initially feel a boost in energy, but prolonged use could further suppress adrenal function if their body struggles to maintain adequate cortisol output. It is recommended that those with low cortisol monitor their response closely and consider professional guidance before using Rhodiola.

  • Individuals with very low blood pressure: It can cause a further drop in blood pressure.

  • People sensitive to stimulants: While not a true stimulant, Rhodiola can feel energizing and might cause jitters in sensitive individuals.

Ashwagandha: The Thyroid and Hormone Balancer

Mechanism of Action

Ashwagandha (Withania somnifera) is best known for its calming effects and its ability to modulate cortisol, thyroid hormones, and sex hormones. It enhances the function of the GABA receptors, reducing anxiety and promoting relaxation. It also supports thyroid function by increasing T3 and T4 levels, making it an excellent option for hypothyroidism—but only in the right context.

Who Benefits Most from Ashwagandha?

  • People with high cortisol and chronic stress: Ashwagandha lowers excessive cortisol, reducing anxiety and promoting relaxation.

  • Those with hypothyroidism (but with normal cortisol levels): It helps stimulate thyroid function, improving energy and metabolism.

  • Men with low testosterone: Ashwagandha has been shown to increase testosterone levels in men.

  • Individuals suffering from insomnia or anxiety: It supports GABAergic activity, promoting relaxation and better sleep.

Who Should Avoid Ashwagandha?

  • People with low cortisol and adrenal insufficiency: Since Ashwagandha lowers cortisol, those with already low levels may feel more fatigued and sluggish.

  • Individuals with hyperthyroidism: Because it increases T3 and T4, it may worsen symptoms in those with an overactive thyroid.

  • Those with hypothyroidism and low cortisol: While Ashwagandha supports thyroid function, its cortisol-lowering effects may worsen adrenal dysfunction in individuals with both hypothyroidism and low cortisol, leading to increased fatigue and sluggishness.

  • People with nightshade sensitivities: As part of the nightshade family, it may trigger symptoms in those sensitive to these plants.

Ginseng: The Hormone-Boosting Energy Powerhouse

Mechanism of Action

Ginseng, particularly Panax ginseng (Korean or Red Ginseng) and American Ginseng (Panax quinquefolius), is a potent adaptogen that enhances energy, immune function, and hormone balance. It works by increasing nitric oxide production, improving circulation, and balancing cortisol levels based on the body’s needs.

Who Benefits Most from Ginseng?

  • People with low energy and chronic fatigue: Ginseng increases ATP production and mitochondrial efficiency.

  • Those with low libido and hormone imbalances: It supports testosterone and estrogen balance, making it beneficial for men and women struggling with hormonal issues.

  • Individuals with low cortisol: Unlike Rhodiola and Ashwagandha, Ginseng can help increase cortisol when it is too low, making it ideal for adrenal insufficiency.

Who Should Avoid Ginseng?

  • People with high cortisol and chronic stress: Ginseng can increase cortisol when taken in excess, which may exacerbate anxiety or stress-related symptoms.

  • Individuals with high blood pressure: Ginseng can raise blood pressure, making it unsuitable for those with hypertension.

  • People sensitive to stimulants: Ginseng has mild stimulant properties and may cause jitteriness, rapid heartbeat, or insomnia in sensitive individuals.

  • Those on blood-thinning medications: Ginseng may interact with anticoagulants, increasing the risk of bleeding.

Final Thoughts: 

Selecting the right adaptogen depends on your cortisol levels, thyroid function, and hormone balance. If you have high cortisol, Rhodiola or Ashwagandha can help. If you have low cortisol and adrenal fatigue, Ginseng may be the better option. Those with hypothyroidism need to be cautious with Ashwagandha, especially if cortisol is also low.

Always consult with a healthcare professional before incorporating adaptogens into your routine, especially if you have underlying medical conditions or are taking medications.

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