Can you combine adaptogens? And why would you want to?

Ashwagandha is a small evergreen shrub found in India, the Middle East and Africa. Research suggests that ashwagandha extracts may lower stress, anxiety and cortisol levels. Smaller studies also suggest it may improve sleep, particularly with people who have insomnia.¹

Rhodiola is a flowering plant that grows in high-altitude regions in Europe and Asia. The active compounds are found in the root. Studies have shown that rhodiola can support cognitive functions and mental performance, including various symptoms of stress, fatigue and burnout. ^2-4

Lion’s mane mushrooms are large, white, shaggy mushrooms that resemble a lion’s mane. They grow on the trunks of dead hardwood trees across North America, Asia and Europe. Known as an adaptogenic mushroom, lion’s mane has traditionally been used to support digestive health and has more recently been studied for its potential effects on cognition.⁵

Korean ginseng is the common name for Panax ginseng, a plant traditionally used in East Asian herbal practices. The root can be prepared as either white ginseng (simply dried) or red ginseng (steamed before drying). Although more large-scale clinical research is needed, the European Medicines Agency recognises Korean ginseng as a traditional herbal medicinal product for temporary symptoms of fatigue and weakness.⁶

Plus, adaptogens can work differently on different people. “So it’s a case of going slowly and seeing what works for you if you're combining adaptogens.”

And consistency is key – take them at the same time each day and give them time for their effects to build up.

“With any new supplements, we would recommend starting with one product before gradually adding more one by one, so you can see how that particular product benefits and impacts you,” Millicent adds.

Here are a few examples of possible adaptogen starter routines.

If you’re waking up feeling sluggish, combining rhodiola and Korean (Panax) ginseng could be worth considering for a morning energy boost.

“In small doses, for some people this can be a useful combination, promoting physical and mental balance,” says Millicent. “It may also help support mental performance and energy levels.”

As with any herbal supplement combination, it’s important to follow the recommended dosage guidelines and speak to a healthcare professional if you’re unsure whether it’s suitable for you.

If you’re looking for focus and alertness during long study sessions, combining Korean ginseng with caffeine could be worth considering.

“Korean ginseng has traditionally been used to support mental and physical performance, while caffeine is well known for promoting alertness and concentration,” says Millicent. “For some people, combining the two may help support focus and stamina during demanding periods such as exam season.”

“Ashwagandha and magnesium could be a useful combination to try during a stressful period in your life, perhaps due to work,” says Millicent. 

“That’s because ashwagandha is a traditional adaptogenic herb, which can support the body through physiological and psychological stress, whereas magnesium is an essential micronutrient which can support muscle function and energy balance,” she adds.

So it makes sense that they could work together. “Through supporting muscle function, magnesium can promote muscular relaxation, which can support the body in feeling more physically relaxed which can then also promote mental relaxation,” Millicent says.

If your key aim is relaxation, then the best time to take this combination is in the evening.

Ashwagandha and chaga could help you deal with the less fun parts of travel – like the stress of being in a new place, or getting sick when you’re away.

“Ashwagandha could be beneficial for some people to help manage stress, reduce anxiety, and improve sleep quality when coping with flight stress, time zone changes and jet lag,” says Millicent. "Meanwhile, reishi is known for its supportive properties. Reishi is an adaptogenic fungus that contains beta-glucans and other bioactive molecules. It has emerging evidence into its use to support a healthy immune system."