Adaptogens: What The Evidence Actually Says

"Adaptogen" is doing a lot of work on UK labels right now. The word covers herbs with serious clinical research, herbs with promising early studies, and herbs that are mostly riding along. Here's a plain sorting.

The stronger end

Ashwagandha, specifically the KSM-66 root extract, has multiple clinical trials linking it to feeling less stressed, typically at 300 to 600mg a day. The form matters: the trials used specific extracts, not generic powder.

Rhodiola rosea has reasonable evidence around fatigue, in studies typically using 200 to 600mg of a standardised extract. At the tiny doses it often appears in drink blends, it's mostly a word on a label.

The middle

Lion's Mane and cordyceps sit here: real studies, mostly around 1000mg a day of extract, with results that are promising rather than settled.

The riding-along end

Maca is pleasant, traditional, and studied mostly for mood and energy at 1.5 to 3g a day. The 50 to 250mg sprinkles common in UK blends are nowhere near that.

Turmeric, ginger, cinnamon and other kitchen spices in drink blends are flavour with a health halo at the amounts used.

None of this is medical advice, and adaptogens can interact with medication. If you're on anything long-term, ask a pharmacist before adding them.