Adaptogens Explained: Maca, Ashwagandha and What We Stock

Adaptogens have been a fixture in traditional herbal medicine for centuries. They have also, more recently, become one of the most over-marketed categories in the supplement industry. That makes them worth understanding properly — what the evidence actually says, what the sensible use cases are, and what the hype gets wrong.

What an adaptogen is

The word was coined by Soviet pharmacologist Nikolai Lazarev in 1947, originally to describe compounds that help the body resist physical and chemical stress without causing harm. To qualify, a substance needs to be non-toxic at normal doses, produce a non-specific resistance to stressors, and have a normalising effect — meaning it helps regulate in both directions rather than simply stimulating or sedating.

This last point is important. Adaptogens are not stimulants and they are not sedatives. The claim is that they help regulate whatever is dysregulated, working through the HPA axis and stress hormone response rather than directly stimulating the nervous system. That is why the same herb is sometimes recommended for both fatigue and anxiety — not because the marketing is vague, but because the mechanism is genuinely bidirectional.

Maca

Maca (Lepidium meyenii) is a root vegetable grown in the Peruvian Andes at altitudes above 4,000 metres. It is dried and ground into a powder with a distinctive earthy, slightly butterscotch flavour.

The evidence for maca is strongest around energy, endurance, and hormonal balance. It is unusual among adaptogens in that it appears to support hormonal balance without being hormonally active — maca contains no oestrogen or testosterone, but seems to influence how the body produces and regulates these hormones. It is commonly used for managing perimenopause symptoms, libido, and general vitality.

Maca comes in yellow, red, and black varieties. Yellow is the most common and what you will usually find in powder form. For general use, yellow is fine. Add a teaspoon to a smoothie, porridge, or coffee — the flavour is strong enough to notice but not unpleasant once you are used to it.

Ashwagandha

Ashwagandha (Withania somnifera) is the most extensively studied adaptogen and the one with the strongest clinical evidence. Multiple human trials have demonstrated meaningful reductions in cortisol, improvements in sleep quality, and reduced self-reported stress and anxiety.

It is classed as a Rasayana herb in Ayurvedic medicine — a category taken to promote longevity and rejuvenation. The taste is bitter and earthy, so most people take it in capsule form. It is the most straightforward first adaptogen to try: good evidence, well tolerated, widely available in a standard dose.

One note: some people taking high doses over extended periods have reported elevated liver enzymes. Stick to recommended doses and take breaks rather than running it continuously for years.

Rhodiola

Rhodiola rosea grows at high altitude in cold northern climates and has a long history of use in Scandinavia and Russia. It is considered more stimulating than ashwagandha — better suited for fatigue, cognitive performance under stress, and burnout rather than anxiety or sleep.

Studies have shown improvements in concentration, reaction time, and endurance under conditions of stress or sleep deprivation. If ashwagandha is the calming adaptogen, rhodiola is the energising one. They are often taken together for a balanced effect.

Lion’s mane

Lion’s mane (Hericium erinaceus) is a medicinal mushroom rather than an adaptogen in the classical sense, but it appears alongside adaptogens in most serious ranges and the overlap in use case is significant.

The evidence centres on cognitive function. Lion’s mane contains compounds called hericenones and erinacines that appear to stimulate nerve growth factor production, which supports the maintenance and repair of neurons. Clinical studies are still relatively early but promising, and it is a common addition for anyone in cognitively demanding work or interested in long-term brain health.

Where to start

If you are new to adaptogens, ashwagandha is the most logical entry point — the evidence base is solid, the dose is simple, and the effects are broadly applicable. Add rhodiola if energy and focus is the main concern; maca if hormonal balance or vitality is the priority; lion’s mane if cognitive function is the goal.

What we stock

We carry maca powder, ashwagandha capsules and powder, rhodiola, and lion’s mane at Beanfreaks across Cardiff. Come in and ask if you are not sure which product suits what you are looking for.

• Roath: 95 Albany Road, CF24 3LP
• Canton: 124 Cowbridge Road East, CF11 9DX
• Royal Arcade: 8 Royal Arcade, Morgan Quarter, CF10 1AE

Get in touch to check stock at your nearest store before visiting.