Adaptogens to lower cortisol: how do they work and which ones should you choose?

Achiel Schoemans
2026-02-27T16:59:35+01:00

Adaptogens help your body deal with stress, not by suppressing it, but by recalibrating it. Discover which adaptogens have been most researched in relation to cortisol, how they work, and when you can expect results.

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When we experience too much stress for extended periods, it can lead to various health problems. One way to regulate chronic stress is by using adaptogens. These are plant compounds that help your body better cope with stress and support cortisol regulation. But what exactly are adaptogens, how do they work, and which one is most suitable for you?

What are adaptogens and how are they different from regular herbs?

Adaptogens are a specific category of plant compounds that help the body adapt better to stress, both physical and mental. The term was introduced in the 1950s by Russian pharmacology researcher Nikolai Lazarev. To be recognized as an adaptogen, a plant must meet three criteria: it must be harmless at normal dosages, have a broad effect on the body, and specifically help restore balance in the face of stress.

What distinguishes adaptogens from common calming herbs like valerian or passionflower is that they do not have a sedative effect. They do not suppress your stress response but gradually calibrate it. This makes them particularly suitable for people who are under prolonged pressure and want to structurally support their stress system, without feeling sleepy or dulled.

How do adaptogens lower cortisol?

Chronic stress keeps the HPA axis, the system that regulates your stress response, continuously active. This axis runs from the hypothalamus to the pituitary gland and the adrenal glands. During prolonged activation, stress hormones, including cortisol, are constantly produced.

Adaptogens act on various points of this system. They modulate the activity of the HPA axis, influence the release of stress hormones, and support neurotransmitters like GABA and serotonin, which calm the nervous system. The result is not an acute suppression of stress but a gradual normalization of the cortisol curve over weeks of consistent use.

Which adaptogens are most researched for stress and cortisol?

Not all adaptogens work the same way. Each has its own profile of action and is most effective in different situations.

Ashwagandha is the most researched adaptogen for cortisol regulation. Multiple randomized, placebo-controlled studies show that daily use of a standardized extract can significantly lower cortisol levels, with effects of up to a 32 percent decrease compared to placebo. Ashwagandha works best for people who are chronically stressed for a long time and have difficulty relaxing or sleeping. You can read more about the effects and research behind this specific adaptogen in our article on ashwagandha for lowering cortisol.

Holy basil, also known as tulsi, has a broader effect on the stress system and supports both mental and physical balance. It is traditionally used for anxiety and emotional stress and contains eugenol and rosmarinic acid, substances that have a direct calming effect on the nervous system.

Lemon balm is, strictly speaking, not a classic adaptogen but is often used in the same context. It supports relaxation and a positive mood via GABA receptors and works well as a supplement to ashwagandha for people who experience both stress and anxiety.

When do you notice the effect of adaptogens?

Adaptogens do not work acutely. They gradually recalibrate your stress system, which means you need patience and regularity, although some work faster than others. Most people notice an initial effect after two to four weeks of consistent daily use. A full effect on cortisol regulation and stress sensitivity is usually measurable after six to eight weeks.

This distinguishes adaptogens from fast-acting sedatives. They are not an emergency brake but a structural support for people under long-term pressure.

Can adaptogens be combined?

Yes, and this is often beneficial. Different adaptogens work through partly different mechanisms and can reinforce each other. The individual ingredients have been studied separately: ashwagandha supports the HPA axis and cortisol regulation, while lemon balm and holy basil directly calm the nervous system and support mood.

Metis Anti-Stress 03 combines 300 mg of ashwagandha KSM-66, lemon balm, and holy basil in one formula, supplemented with magnesium citrate and vitamin B12 to support the nervous system. A formula for those who want to use adaptogens as part of a broader approach to chronic stress.

Are adaptogens safe for daily use?

The most researched adaptogens, such as ashwagandha, show a good safety profile with daily use for several weeks. In available studies, they show no evidence of addiction or tolerance.

Anyone using medication, pregnant, or breastfeeding should first consult a doctor. Some adaptogens can interact with certain medications, such as thyroid hormones or immunosuppressants. If in doubt, always discuss use with your treating physician or pharmacist.

Conclusion

Adaptogens are not a quick fix but are among the better-researched herbs for stress support. Ashwagandha is often chosen for prolonged mental pressure and a disturbed stress response, partly because several clinical studies show an influence on cortisol and stress scores. Holy basil and lemon balm are traditionally used for nervousness and mild anxiety.

Effects are usually not immediately noticeable. In clinical research, changes typically become visible after several weeks of consistent use. If you want to know which other supplements can help with cortisol, also read our article on lowering cortisol with supplements.