Adaptogen Drinks: Benefits, Ingredients, Safety & What to Know

As an alternative to needy energy drinks, coffee, and sugary drinks, adaptogen beverages are gaining traction in the market. Ingredients include botanicals like ashwagandha, rhodiola, holy basil, ginseng, or reishi, which may be added with tea, caffeine, electrolytes, or other functional ingredients.

But what exactly are adaptogen drinks? Are they truly stress relievers and energizers? Are they as good as energy drinks? But do they work for everyone?

This guide details the definition of adaptogen drinks, the ingredients used, the possible benefits, and any limitations, as well as how to read a label and what research currently says and doesn't say.

What are adaptogen drinks?

Adaptogen drinks are beverages that contain ingredients labeled as adaptogens or stress-fighting plants or herbs.

Some plants and fungi are described as "adaptogens," which would be used to help the body adapt to physical or psychological stress.

Common ingredients include:

• Ashwagandha

• Rhodiola

• Holy basil

• Panax ginseng

• Schisandra

• Reishi mushrooms

• Cordyceps

• Lion's mane

But not all ingredients labeled as adaptogens are backed by the same research.

However, “adaptogen” is not a guarantee of healthy, caffeine-free, or all-inclusive products.

Why Are Adaptogen Drinks Trending?

There has been an increased interest in functional beverages, and adaptogen drinks have become part of it.

There is an increasing demand for beverages that are more than just water or sweet, as consumers seek something more in their products.

Rather than opting for one of the following:

• Soda

• Traditional energy drinks

• Sugary juices

• Alcoholic beverages

There are some drinks that are being investigated by consumers that sit on the fringes of the drink line:

• Stress support

• Energy

• Focus

• Relaxation

• Sleep

• Hydration

• General wellness

This has led to the burgeoning market for herbal, mushroom, vitamin, mineral, and electrolyte and other specialty ingredients in functional drinks.

How Do Adaptogen Drinks Work?

The Basic Idea Behind Adaptogens

The way adaptogens work is that some botanicals could have an effect on how the body reacts to stress.

Several nervous system, endocrine system, and stress-response mechanisms have been the subjects of research.

But the evidence is quite different for the various ingredients.

Instead, it's best to view each ingredient in isolation and not generalize that all "adaptogenic" drinks will have a similar effect.

Adaptogens Are Not Stimulants

Adaptogens should NOT be classified as stimulants.

A beverage with a high caffeine content, for instance, will have a different function than one with a high concentration of ashwagandha.

There are some caffeine-containing adaptogen drinks and some without.

Always read the ingredient and nutrition information.

Common Ingredients in Adaptogen Drinks

Ashwagandha

Ashwagandha is a well-known botanical ingredient employed in contemporary wellness products.

It has been incorporated into Ayurvedic medicine and been examined for potential stress, anxiety, sleep, and other effects.

However, the results of research are different, and so are the quality of the products and the dosage.

Ashwagandha is not a guaranteed stress and anxiety relief medicine.

Rhodiola

Another herb often studied in the fields of stress and fatigue is Rhodiola rosea.

It has been studied as regards physical performance, fatigue, and mental performance.

Evidence is not equal, so do not think that every rhodiola supplement or drink will yield tangible results.

Holy Basil

Tulsi, or holy basil, is a traditional herb that is used within Ayurvedic medicine.

It can be found in teas, functional drinks, and herbal products in modern products.

Its potential effects and appropriate uses are still being researched.

Ginseng

Ginseng is used in traditional medicine and modern supplements and beverages.

Ginseng has been studied with respect to energy, cognition, and physical performance.

Variations in ginseng types and extracts can result in different properties.

Functional Mushrooms

Certain mushroom-containing adaptogen teas include mushrooms like

• Reishi

• Cordyceps

• Lion's mane

They are sold as relaxation aids, energy boosts, immune system enhancers, or cognitive enhancers.

But marketing statements can be much wider than what there is of human evidence.

What Are the Potential Benefits of Adaptogen Drinks?

The possible benefits are highly dependent upon the ingredients.

Stress Support

Particular ingredients of adaptogens have been studied with regard to their association with stress responses.

One of the most frequent reasons for their inclusion in functional beverages is that they fit easily into the formula. One of the most frequent reasons for their inclusion in functional beverages is that they easily fit into the formula.

But it should not be seen as a treatment for an anxiety disorder or another medical condition, known as "stress support."

Energy and Reduced Fatigue

Some of the adaptogen beverages are sold as energy drink substitutes.

There is, however, a caveat.

Adaptogen Drink is caffeine-containing and may help to stimulate alertness due to the caffeine.

Does not imply a caffeine-free drink can have the same stimulatory effect.

Focus and Mental Performance

Some food plants and mushrooms are sold for brain health.

But there are significant variances in the evidence available for ingredients.

Any claims that an adaptogen drink can significantly boost intelligence, memory, or concentration should be taken with a pinch of salt.

Relaxation

There are also a variety of products labeled as "calm" or "relaxation" beverages.

They could include ingredients like ashwagandha or holy basil.

Although some people find it helpful, others do not, and a drink should only be used alongside other medical treatment for more severe anxiety, insomnia, and other medical issues.

Adaptogen Drinks vs. Energy Drinks

The key is, adaptogen drinks are not a single, uniform category.

This is because two drinks may be both classified as adaptogens, despite using totally different ingredients.

Are Adaptogen Drinks Healthy?

There's no easy answer—yes or no.

The nutritional value of a drink is dependent on its contents.

An example of a beverage with adaptogens can include:

• Little or no added sugar

• Moderate caffeine

Botanical extract is clearly identified with a specific part of the plant.

Another may contain:

• Added sugar

• Several stimulants

• Multiple herbal extracts

• High caffeine

If an ingredient list is long and contains a large number of items.

The label is more important than the word "adaptogen."

Are Adaptogen Drinks Better Than Coffee?

Not necessarily.

Coffee is a source of caffeine and can be quite a simple drink—if it's not too sweet.

Adaptogen drinks can also have other ingredients in the plant world, but these ingredients don't necessarily make the drink healthier.

Think about what it is you really want in your beverage.

If You Want Alertness

The key ingredient to be taken into consideration is caffeine.

If you don't want a drink with caffeine, then try something without it.

Check for products that contain unmistakable warnings about being caffeine-free.

If You Want a Functional Beverage

Look at the ingredients, amounts, added sugar, and supporting data for specific claims.

Drinks vs. Coffee vs. Energy Drinks

Do Adaptogen Drinks Contain Caffeine?

Some do.

Others do not.

Caffeine can be derived from the following ingredients:

• Coffee

• Green tea

• Black

• Yerba mate

• Guarana

• Added caffeine

Don't assume that a beverage is caffeine-free just because it's labeled a “wellness” beverage if that's important to you.

Check the nutrition and ingredient label.

Can Adaptogen Drinks Help With Stress?

This will vary with the particular adaptogen.

A few ingredients have been investigated for potential stress-related effects.

For instance, ashwagandha has been studied in randomized controlled trials and systematic reviews for stress and anxiety effects.

But there are a number of factors that affect evidence quality, extract type, dosage, study length, and individual response.

A product containing a low dosage of a product should not be considered to mimic the effects of a clinical study with a standardized extract.

Can Adaptogen Drinks Help With Sleep?

There are some products made specifically for use at night.

They can include products that induce relaxation or sleep-inducing statements.

However, consumers should find out if there is caffeine in the drink.

A beverage that contains both a relaxing ingredient and caffeine may be detrimental to sleep if it is consumed close to bedtime.

Timing and amount of caffeine consumed may be particularly significant for sleep.

Are Adaptogen Drinks Safe?

Safety depends on the ingredients, doses, product quality, and individual health conditions.

Natural doesn't mean safe.

Herbal ingredients have a biological effect and can interact with drugs.

Side effects also might occur in some people.

Prescription drugs, pregnant or nursing, medical condition, regular use of concentrated herbs—consult with a qualified health care practitioner about the individual ingredient.

Possible Side Effects of Adaptogen Drinks

Side effects will vary based on ingredients.

There is a risk that the following issues could arise:

• Digestive discomfort

• Headache

• Changes

• Nervousness from caffeine

• Allergic reactions

• Interactions with medications

Each person reacts differently to a herb's ingredients.

Products sold as a beverage do not necessarily mean they're safe.

Who Should Be Careful With Adaptogen Drinks?

People Taking Medications

Certain herbs may affect the way certain medicines work.

When using concentrated botanical products, be sure to check the ingredients if you are taking prescription or regular medicines.

Pregnant or breastfeeding individuals. Individuals who are pregnant or breastfeeding.

For certain herbal extracts, some safety information is limited in the case of pregnancy or breast-feeding.

Professional advice is suitable.

PWCMC (People With Medical Conditions)

Some people with certain health conditions may not be able to use certain herbs.

Personal advice is better than a general internet reference.

Young Children and Teens

Functional drinks that have concentrated extracts of plants or caffeine should not be assumed to be suitable for children.

Labels and advice of professionals should be carefully read by parents.

How to Choose an Adaptogen Drink

Check the Caffeine.

Check the amount of caffeine per serving.

Check Added Sugar.

A wellness label does not mean that the product is low in sugar.

Look for Specific Ingredients

It is hard to compare the products that just state "adaptogen blend" without stating ingredients.

Make sure to review the amount.

The quantity of an ingredient is important.

Research with a given standardized extract may not be relevant to a beverage with a significantly lower dose of the extract.

Avoid Overly Broad Health Claims

Exercise caution with products that state they:

• Cure stress

• Cure anxiety

• Burn fat

• Detox the body

• Prevent disease

• Replace medication

• Guarantee better sleep

These claims are more than what a beverage should claim.

What to Look for on an Adaptogen Drink Label

Adaptogen Drinks and Healthy Eating

An adaptogen drink should not be considered a replacement for a balanced diet.

A healthy eating pattern includes:

• Vegetables

• Fruits

• Whole grains

• Beans

• Protein foods

• Nuts and seeds

• Healthy

• Water

• Appropriate dairy or fortified alternatives

Functional beverages can be incorporated into a dietary plan but cannot be considered alternatives to healthful meals.

Adaptogen Drinks for Busy People

It's common to find people marketing adaptogen drinks to those with hectic lives.

But an alcoholic drink is not a replacement for healthy lifestyle routines.

Consider choosing foods that will provide you with a steady source of energy throughout the day, such as

• Getting adequate sleep

• Proper

• Drinking enough fluids

• Eating protein-rich foods

Fruits and vegetables are included. Fruits and vegetables are added on.

• Staying physically active

• Managing caffeine timing

These basics are important more often than introducing a popular "add-on" to a drink.

Common Adaptogen Drink Mistakes

Mistake 1: Assuming Natural Means Safe

Natural products may have adverse side effects or interact with certain drugs.

Mistake 2: Ignoring Caffeine

A beverage can be marketed as a health beverage and yet have high levels of caffeine.

Mistake 3: Believing Every Adaptogen Works the Same Way

Each botanical comes with varying research evidence and chemistry.

Mistake 4: Confusing Marketing With Evidence

Any marketing terms that consumers hear, such as "stress support," "detox," and "energy and focus," are not true unless substantiated with the proper evidence.

Mistake 5: Overlooking serving size.

There can be multiple servings in a bottle.

Always check the complete label.

Are Adaptogen Drinks a Better Alternative to Energy Drinks?

They can be a substitute for some consumers, but “better” is dependent on the formulation.

Caffeine-free adaptogenic drinks might be helpful if a person is looking to cut back on caffeine.

When someone wants to be alert, a drink with caffeine could give them that.

When it comes to cutting back on added sugar, nutrition labels are more helpful than categories.

The best choice will vary based on the individual's objectives and situation.

A Simple One-Day Beverage Example

This is an educational example of a diet plan, not one for you personally.

Morning: Water and breakfast, coffee/tea as desired.

Lunch: Midday water.

Afternoon: Unsweetened Tease or a suitable formulated functional drink.

Evening: Drink water or a caffeine-free drink.

If you're consuming an adaptogen beverage, research the caffeine and other ingredients before incorporating it into your diet.

Frequently Asked Questions About Adaptogen Drinks

What are adaptogen drinks?

Adaptogen drinks are drinks that contain a blend of botanical or functional ingredients that are marketed for stress support, energy, focus, relaxation, or general wellness.

Are the drinks made with adaptogens effective?

Evidence depends on the individual ingredient. Some adaptogens have been researched with humans, but this does not necessarily translate to all commercial drinks.

Do adaptogen drinks contain caffeine?

Not necessarily. Some have caffeine from coffee, tea, guarana, yerba mate, or added caffeine.

Is it better to drink an adaptogen beverage than an energy drink?

Not automatically. Compare caffeine, added sugar, calories, ingredients, serving size, and your needs.

Do adaptogen drinks help alleviate stress?

There have been studies conducted on some of these individual ingredients that have been identified as having a stress-relieving effect; however, a beverage is not meant to be a cure for anxiety or any other medical condition.

Does adding adaptogen drinks to your bedtime routine work?

Caffeine-free products are available for nighttime use, but there is a variation in evidence for the individual ingredients. Be sure to read the label for caffeine.

Is it safe to drink adaptogens?

The safety of the use depends on the ingredients, dosage, quality of the product, and health of the user.

What are the most common adaptogens in drinks?

These are commonly used herbs that include ashwagandha, rhodiola, holy basil, ginseng, schisandra, and some functional mushrooms.

Is mushroom a natural aphrodisiac?

The term "adaptogenic" or "functional ingredient" is used for some mushrooms, but it depends on the mushroom and preparation.

Is it safe for me to take adaptogen drinks daily?

It is not recommended for all products and individuals. Look at the special ingredients, quantities, caffeine, and safety before making it a routine.

Do adaptogen beverages aid in weight reduction?

They can't be promoted as weight loss agents. Overall diet, activity, sleep, and other factors contribute to weight management.

Do adaptogen drinks provide energy?

Some of them include caffeine, which is stimulating. The adaptogen drinks that have no caffeine are meant for a different purpose and do not necessarily have a stimulating effect on the body.

Key Takeaways

• Adaptogen drinks are functional with ingredients for wellness.

• These include ashwagandha, rhodiola, holy basil, ginseng, and functional mushrooms.

• Not all adaptogens have the same evidence.

• Some of the drinks are made with caffeine; some are not.

• Natural does NOT imply safe.

• Look at the caffeine, sugar, amount, and full ingredient list.

• Never assume that the effects of a small amount of an ingredient present in a beverage are the same as those found in a standardized extract in a clinical study.

• While adaptogen beverages can be used for general wellness, they should not be a treatment for medical problems.

• They can be part of a healthy approach to living, but they are not a substitute for healthy eating, enough sleep, water, or exercise.

• Individuals receiving medication or who have certain health conditions should consult their professional advice for individual guidance.

Final Thoughts

Adaptogen drinks are an interesting part of the rapidly growing functional beverage market.

They meld traditional botanicals with new beverage formats, appealing to customers looking for beverage alternatives to traditional energy drinks or sodas and other sweetened drinks.

The term "adaptogen" does not necessarily imply health benefits, however.

The best way to do this is to look past the front of the can.

Review the actual ingredients, amounts, caffeine, added sugar, serving size, and the evidence for the claims.

While an adaptogen drink can help be a part of a healthy lifestyle, there's nothing that can replace the basics of a healthy lifestyle: eating a healthy diet, getting good sleep, exercising regularly, drinking plenty of water, and receiving necessary care from a healthcare provider if needed.

References

1. National Center for Complementary and Integrative Health. Ashwagandha: Usefulness and Safety.

2. National Center for Complementary and Integrative Health. Rhodiola.

3. National Center for Complementary and Integrative Health. Asian Ginseng.

4. National Institutes of Health, Office of Dietary Supplements. Botanical and Herbal Supplements.

5. Panossian, A., & Wikman, G. Research on adaptogens and their physiological effects.

6. American Botanical Council. Information on botanical ingredients and herbal preparations.

Medical Disclaimer

The content of Velora Foods is designed for educational or general information purposes only. It should not be considered a diagnosis or a treatment for, a cure or a prevention of, any disease or medical condition. It should not be considered medical advice.

Caffeine, herbs, mushrooms, and other functional beverage ingredients may have different effects on individuals. For medical conditions, please take medication; if pregnant or breastfeeding, and if you have food allergies or concerns about the use of herbal and functional beverages, please see a qualified medical health professional (medical doctor or registered dietitian).

Velora Foods is not intended to be a replacement for professional medical, nutritional, or dietary advice.

About the Author

Muhammad Shoaib Ishaq is a mathematics researcher and PhD scholar who has research interest in science-related issues, mathematical modelling, nutrition-related issues, and evidence-based health information. He specializes in creating practical and easy-to-understand material on healthy eating, drinks, nutrition, and food-related topics through the website, Velora Foods. His articles are based on trusted sources and for general education and information purposes.