Adaptogens and Nootropics (and Why You May Want Both)

In today's fast-paced world, the demands on mental and physical performance are higher than ever. People are turning to adaptogens and nootropics to enhance cognitive function, reduce stress, and improve overall well-being.

What are adaptogens and nootropics, and why would you want to take both every day? 

Nootropics boost cognitive performance by regulating brain functions, while adaptogens help the body manage stress, promoting calm and focus. Combining these two—through stacking adaptogens and nootropics—can maximize their benefits, offering a more comprehensive approach to mental alertness.

In this article, we’ll explore the advantages of adaptogen supplements for mental alertness, delve into popular options like the rhodiola nootropic, and clarify the differences between adaptogens vs. nootropics. Let’s dive in!

Adaptogens are natural, plant-based substances that help the body adapt to physical, chemical, and biological stressors. Used for centuries in traditional medicine systems like Ayurveda and Traditional Chinese Medicine, adaptogens regulate the body's stress response, promoting balance and resilience.

For a compound to qualify as an adaptogen, it must be safe at minimal doses and have a noticeable effect on the stress response—either upregulating or downregulating cortisol, the "stress hormone," based on the body's needs.

Adaptogens offer a range of benefits, including improved mental focus and enhanced stress resilience.

Adaptogens help regulate the production of stress hormones, such as cortisol, and improve the body's response to stress. They promote a sense of calmness and enhance mental clarity during challenging situations.

Adaptogens support healthy energy levels by increasing the body's resistance to fatigue and improving endurance. They help optimize cellular energy production and support overall vitality.

Adaptogens have mood-stabilizing properties and may help alleviate symptoms of anxiety and depression. They support emotional well-being and improve cognitive function related to mood regulation.

We'll cover some of the most common adaptogens and their more specific benefits below, but for now let's skip over to nootropics. 

Nootropics, also known as cognitive enhancers or "smart drugs," are substances that improve cognitive function, including memory, focus, creativity, and overall mental performance. Nootropics can be natural compounds, such as herbs, botanicals, or mushrooms, or synthetic substances developed for cognitive enhancement purposes, like medications used to treat ADHD. 

Generally speaking, nootropics work by altering the body's neurotransmitter levels. Neurotransmitters like dopamine, serotonin, and GABA play a crucial role in functions like motivation, focus, and executive functioning.

Nootropics offer a range of potential benefits, including:

Nootropics enhance various aspects of cognitive performance, such as memory, attention, and learning capacity. They promote mental clarity and help individuals stay focused and productive.

Certain nootropics have neuroprotective properties, meaning they can help protect the brain from oxidative stress, inflammation, and age-related cognitive decline. They support long-term brain health and may reduce the risk of neurodegenerative diseases.

Some nootropics have mood-enhancing effects and can help reduce symptoms of anxiety and depression. They support a positive mental state and emotional well-being.

While adaptogens and nootropics offer distinct benefits on their own, combining them can create a synergistic effect, enhancing overall mental and physical performance. 

We’ll cover some of the most commonly used nootropics and adaptogens below. But first, here's why you may want to consider incorporating both adaptogens and nootropics into your wellness routine:

Adaptogens help the body respond to stress, while nootropics support cognitive function during challenging situations. Together, they can help reduce the negative impact of stress on mental performance, allowing you to stay focused and productive even under pressure.

Nootropics enhance various aspects of cognitive performance, such as memory and attention, while adaptogens support mental clarity and reduce brain fog. By combining the two, you can experience improved cognitive function on multiple levels, including memory retention, focus, and overall mental processing speed.

Adaptogens promote balanced energy by supporting the body's stress response system and combating fatigue. When combined with nootropics that enhance mental alertness and energy, such as caffeine or L-theanine, you can experience a sustained and focused energy boost without the jitters or crash associated with stimulants alone.

Some adaptogens and nootropics have overlapping benefits when it comes to neuroprotection and brain health. Adaptogens like Ashwagandha and Lion's Mane mushroom exhibit neuroprotective properties and promote the growth of new neurons. When combined with nootropics that have similar effects, such as Omega-3 fatty acids or Curcumin, you can support long-term brain health and reduce the risk of cognitive decline.

Both adaptogens and nootropics have the potential to improve mood and reduce symptoms of anxiety and depression. Adaptogens like Rhodiola rosea and Ashwagandha have adaptogenic and anxiolytic properties, while nootropics like L-theanine and 5-HTP can promote relaxation and support serotonin production. Combining these compounds may lead to a more balanced and positive emotional state.

Keep in mind that individual responses to adaptogens and nootropics may vary. You should always consult your doctor before making changes to your wellness regimen. That is especially true if you have underlying health conditions or are taking medications.

Ashwagandha, also known as Indian ginseng, is a popular adaptogen that has been used in Ayurvedic medicine for thousands of years. It is known for its ability to reduce stress, promote relaxation, and enhance mental clarity. 

Ashwagandha has been studied for its potential benefits in managing anxiety and related sleep issues, improving cognitive function, and supporting adrenal health. It is also believed to possess anti-inflammatory and immune-modulating properties.

L-Theanine is an amino acid that's found in most kinds of tea leaves, and it’s the compound that’s most often associated with the health effects of green tea. Green tea is known for providing a caffeine boost that’s smoother and less jittery than what you may get from coffee or synthetic energy drinks–and it’s probably because of the L-theanine content.

L-Theanine is known for its relaxing effects that are soothing without making you drowsy. According to research, taking L-theanine with caffeine may reduce caffeine’s impact on your blood pressure or anxiety levels. 

Another study found that L-theanine may help to regulate your sleep schedule, which can be helpful for anyone who’s sleep schedule is sensitive to caffeine consumption. Overnight, L-theanine may help you get more low-wave sleep, the sleep cycles that help you feel more rested, thus decreasing the need for caffeine over time. 

Plus, the two compounds synergize like no others. According to research, a combination of L-theanine and caffeine has been associated with improved reaction times, improved word recognition, and improved attention, improved ability to switch between tasks more easily, and higher accuracy upon completing tasks. 

Ginseng is a well-known adaptogenic herb that has been used in traditional Chinese medicine for thousands of years. Ginseng is revered for its ability to enhance vitality, reduce fatigue, and improve physical and mental performance. It is also believed to support immune function and promote overall well-being.

A 2017 study confirms that Ginseng may provide a “potential approach to regaining homeostasis after abnormal physiological changes caused by the stress of everyday life.” More specifically, it may have a positive impact on the hypothalamic-pituitary-adrenal axis (HPA) and the production of hormones, such as cortisol. 

Rhodiola, also called Arctic root or golden root, is renowned for its stress-reducing properties and its ability to enhance mental performance and stamina. Rhodiola is believed to improve cognitive function, boost energy levels, and alleviate symptoms of fatigue and exhaustion. 

Rhodiola contains over 140 active ingredients–but most notably contains rosavin and salidroside, two compounds known to be potent adaptogens.

Traditionally, Rhodiola has been used to treat psychological conditions, but now we believe it to have benefits for the whole brain. In fact, one large review of 36 animal studies concluded this to be true–stating that “R. rosea L. can improve learning and memory function” possibly due it’s “antioxidant properties, cholinergic regulation, anti-apoptosis activities, anti-inflammatory, improving coronary blood flow, and cerebral metabolism.”

Thanks to its adaptogenic effects, taking it daily has been linked to reduced mental fatigue and increased feelings of well-being while under stress. 

Reishi (Ganoderma lucidum) is one of a handful of adaptogenic mushrooms. One study found that Resihi supplementation improved the pain and mood changes surrounding a condition caused by chronic exhaustion. 

Other evidence suggests that Reishi, as well as other adaptogenic mushrooms, may also help to improve mood. In this survey of nutritional habits, those who regularly consumed mushrooms reported significantly lower rates of depression. Various smaller trials have verified similar results, claiming that consuming more mushrooms in general may help reduce both depression and anxiety.

Cordyceps is one type of mushroom that has been studied for its potential adaptogenic effects. Human trials are limited, but one animal trial suggests that cordyceps can help reduce stress markers while increasing the ability to handle stress-related activities. Another similar study confirmed these results, stating that cordyceps may be useful for combating stress-related fatigue.

A 2014 human trial examined the use of cordyceps in combination with another herbal remedy said to have adaptogenic effects–rhodiola crenulata. This study also confirmed stress-relieving effects and an improvement in fatigue levels after only 2 weeks of dosing. Another study combined cordyceps with reishi mushroom and found the pair to help reduce the effects of physical stress on athletes caused by overtraining.

Although these studies do shed some light on the potential stress-regulating effects of cordyceps, more evidence is needed to understand the full extent of its adaptogenic nature.

Hericium erinaceus, commonly known as lion’s mane, is another mushroom thought to offer adaptogenic effects. One study found that Lion’s Mane may help reverse stress-related changes impacting crucial neurotransmitters, like dopamine and serotonin. It may also help reduce certain inflammatory markers known to increase when experiencing stress.

Another study suggests that Lion’s Mane may prevent the downregulation of brain-derived neurotrophic factor (BDNF) when experiencing a stressful event, which may help decrease the chances of experiencing stress-related depression.

One study even found that Lion’s Mane extract may encourage the growth of new nerve cells and may stimulate faster healing within the nervous system, which may help to reduce the impact of stress-related damage to the brain.

Lion's Mane coffee is becoming a popular way to enjoy the mushrooms' cognition-boosting, nootropic benefits and may also provide some adaptogenic support when choosing a low-caffeine option, or when pairing the caffeine with L-Theanine, another powerful adaptogen known for its sleep-enhancing benefits. 

Some evidence suggests that maitake may have significant brain-boosting and antidepressant effects thanks to its interactions with AMPA receptors, or neuroreceptors that help to regulate emotions. It’s also known to have a fair amount of beta-glucans, which may also offer significant antidepressant effects.

One trial found that when maitake was combined with ashwagandha, it could significantly decrease the cortisol production (or the stress response) in animal models. More research is needed to verify maitake’s adaptogenic potential.

Some people disagree on whether Ginkgo Biloba belongs in the adaptogen category or in the nootropic category. This age-old health-boosting supplement is derived from one of the world’s oldest trees and has traditionally been used for improving kidney health, treating asthma and bronchitis, and for managing senility in older adults. 

Now, though, researchers have revealed many other benefits, like the potential to treat dementia and stabilize cognitive functions in dementia patients. 

Researchers have also found that Ginkgo may keep cortisol and blood-pressure levels low during stress-related experiences, which can help decrease the risk of tissue damage and improve overall performance. Researchers aren’t sure what makes ginkgo effective, but they theorize that it has something to do with its ability to improve blood flow to the brain. 

Alpha-GPC helps to increase acetylcholine, a neurotransmitter that helps facilitate learning and memory. That’s why Alpha-GPC has come to be known as a powerful nootropic for improving memory. So much so that it is sold as a prescription medication for managing Alzheimer’s Disease in some other countries. Of course, it exists as a natural dietary supplement in the U.S. and can be purchased without a prescription, which is why it still fits on this list of natural nootropics.

One study suggests that alpha-GP. may have an even wider range of cognitive benefits. More specifically, it found that alpha-GPC may target four primary areas of cognition–verbal memory, visual memory, verbal learning, and executive function.

Another study comparing the impact of caffeine and alpha-GPC found that alpha GPC supplementation increased mental performance speed in young adults by 18%.

Both nootropics and adaptogens are natural options that enhance regulatory processes and support overall well-being. While it’s easy to categorize them separately, many benefits overlap, especially regarding stress and cognitive health. Poor cognition and imbalanced neurotransmitter production can hinder the body’s ability to manage stress effectively.

Combining nootropics and adaptogens can target stress and cognitive function from multiple angles, as many of these supplements have synergistic effects that enhance their efficacy.

Our Lucid Nootropic Stack is a great example of this. You can read more about our ingredients and why we chose them to learn more.

1. “An Alternative Treatment for Anxiety: A Systematic Review of Human Trial Results Reported for the Ayurvedic Herb Ashwagandha (Withania somnifera)” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4270108/
2. “Effect of Green Tea Phytochemicals on Mood and Cognition” https://pubmed.ncbi.nlm.nih.gov/28056735/
3. “A double-blind, placebo-controlled study evaluating the effects of caffeine and L-theanine both alone and in combination on cerebral blood flow, cognition and mood” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4480845/
4. “L-theanine partially counteracts caffeine-induced sleep disturbances in rats” https://pubmed.ncbi.nlm.nih.gov/22285321/
5. “The effects of l-theanine, caffeine and their combination on cognition and mood” https://www.sciencedirect.com/science/article/abs/pii/S0301051107001573?via%3Dihub
6. “Acute effects of theanine, caffeine and theanine-caffeine combination on attention” https://pubmed.ncbi.nlm.nih.gov/26869148/
7. “Psychological effects of dietary components of tea: caffeine and L-theanine” https://pubmed.ncbi.nlm.nih.gov/18254874/
8. “The combination of L-theanine and caffeine improves cognitive performance and increases subjective alertness” https://pubmed.ncbi.nlm.nih.gov/21040626/ 
9. “Ginseng as a Treatment for Fatigue: A Systematic Review” https://pubmed.ncbi.nlm.nih.gov/29624410/
10. “Effects of ginseng on stress-related depression, anxiety, and the hypothalamic–pituitary–adrenal axis” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5628357/
11. “Rhodiola rosea L.: an herb with anti-stress, anti-aging, and immunostimulating properties for cancer chemoprevention” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6208354/
12. “Rhodiola rosea L. Improves Learning and Memory Function: Preclinical Evidence and Possible Mechanisms” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6288277/
13. “A double-blind, placebo-controlled pilot study of the stimulating and adaptogenic effect of Rhodiola rosea SHR-5 extract on the fatigue of students caused by stress during an examination period with a repeated low-dose regimen”https://pubmed.ncbi.nlm.nih.gov/10839209/
14. “A randomized, double-blind and placebo-controlled study of a Ganoderma lucidum polysaccharide extract in neurasthenia” https://pubmed.ncbi.nlm.nih.gov/15857210/
15. “Mushroom intake and depression: A population-based study using data from the US National Health and Nutrition Examination Survey (NHANES), 2005-2016” https://pubmed.ncbi.nlm.nih.gov/34333177/ 
16. “Reduction of depression and anxiety by 4 weeks Hericium erinaceus intake” https://www.jstage.jst.go.jp/article/biomedres/31/4/31_4_231/_article/-char/ja/
17. “Antifatigue and Antistress Effect of the Hot-Water Fraction from Mycelia of Cordyceps sinensis”https://www.jstage.jst.go.jp/article/bpb/26/5/26_5_691/_article
18. “Studies on the Antifatigue Activities of Cordyceps militaris Fruit Body Extract in Mouse Model” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4553310/
19. “Rhodiola crenulata- and Cordyceps sinensis-Based Supplement Boosts Aerobic Exercise Performance after Short-Term High Altitude Training” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4174424/ 
20. “Improving Training Condition Assessment in Endurance Cyclists: Effects of Ganoderma lucidum and Ophiocordyceps sinensis Dietary Supplementation” https://pubmed.ncbi.nlm.nih.gov/24799948/
21. “Erinacine A-Enriched Hericium erinaceus Mycelium Produces Antidepressant-Like Effects through Modulating BDNF/PI3K/Akt/GSK-3β Signaling in Mice” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5855563/
22. “Lion's Mane, Hericium erinaceus and Tiger Milk, Lignosus rhinocerotis (Higher Basidiomycetes) Medicinal Mushrooms Stimulate Neurite Outgrowth in Dissociated Cells of Brain, Spinal Cord, and Retina: An In Vitro Study”https://pubmed.ncbi.nlm.nih.gov/26853959/
23. “Griflola frondosa (GF) produces significant antidepressant effects involving AMPA receptor activation in mice” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6130584/
24. “Clinical and Physiological Perspectives of β-Glucans: The Past, Present, and Future” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5618555/
25. “Immune enhancing effects of WB365, a novel combination of Ashwagandha (Withania somnifera) and Maitake (Grifola frondosa) extracts” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3336880/
26. “Proof of efficacy of the ginkgo biloba special extract EGb 761 in outpatients suffering from mild to moderate primary degenerative dementia of the Alzheimer type or multi-infarct dementia” https://pubmed.ncbi.nlm.nih.gov/8741021/
27. “A placebo-controlled, double-blind, randomized trial of an extract of Ginkgo biloba for dementia. North American EGb Study Group” https://pubmed.ncbi.nlm.nih.gov/9343463/
28. “Reduction of rise in blood pressure and cortisol release during stress by Ginkgo biloba extract (EGb 761) in healthy volunteers” https://pubmed.ncbi.nlm.nih.gov/12369732/
29. “Cognitive performance, SPECT, and blood viscosity in elderly non-demented people using Ginkgo biloba” https://pubmed.ncbi.nlm.nih.gov/12905098/
30. “The effects of alpha-glycerylphosphorylcholine, caffeine or placebo on markers of mood, cognitive function, power, speed, and agility” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4595381/
31. “The relation of dietary choline to cognitive performance and white-matter hyperintensity in the Framingham Offspring Cohort” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252552/
32. “The effects of alpha-glycerylphosphorylcholine, caffeine or placebo on markers of mood, cognitive function, power, speed, and agility” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4595381/