Finding a way to manage stress and anxiety takes a lot of mental effort, which is why some look to supplements for additional support. And if you’ve ever researched the many different suggestions for stress and anxiety management, you’ve likely come across the term adaptogens. These are ingredients derived from herbs, roots, mushrooms, and plants that are converted into nutritional supplements or added to other foods.
But do these supplements actually work? Here’s what one expert has to say.
Those stressors can be physiological, like an injury or burnout from work, or psychological, such as from emotional distress, she adds.
“It’s not really clear how effective they are and what dose is ‘needed’ to have the desired effect,” Hunnes tells Fortune in an email.
“Additionally, it’s not known whether the dose of adaptogens that are available for purchase, or the amounts found in supplements or beverages on the market are high enough to produce a medicinal effect,” Hunnes says.
And since there is little evidence that one type of adaptogen is better than another, Hunnes explains, so it’s hard to say which will work best for you.
Adaptogens, like other supplements, aren’t regulated the way drugs are—which could lead to a wide variation in dosage. “So what you think you’re buying may not actually contain as much—or may sometimes contain more—than you think,” Hunnes says.
“Not every ‘herbal supplement’ is good for you or safe to consume,” Hunnes says.
“Just because something claims to be healthy in isolation, does not mean it will be healthy in your body or mixed with other medications,” Hunnes says.
“I honestly wouldn’t recommend it,” Hunnes says. “There are just too many unknown or unknowable interactions that can take place between taking ‘supplements’ and ‘herbs’ and medications, even over the counter medications.”
“I really would advocate for finding non-medicinal ways of dealing with anxiety or stress,” she adds.
If you find yourself in a period of high stress or anxiety, Hunnes recommends the following strategies before reaching for a supplement:
For more on supplements:
