Adaptogens are plants — herbs, roots and mushrooms — traditionally used to help the body cope with stress. Some have reasonable research behind them. Others have far less than the marketing suggests. And a few interact with common prescription medicines in ways that matter.
Here’s what each of the popular ones is actually used for, who should be cautious, and what’s worth ruling out before you reach for a supplement at all.
What does “adaptogen” actually mean?
The term describes a plant said to help the body adapt to physical or mental stress and return to balance. It comes from traditional systems of medicine — Ayurveda and traditional Chinese medicine — rather than from pharmacology, and it isn’t a regulated category. The word on a label tells you very little about what’s in the bottle, or how much evidence sits behind it.
Key takeaways
- Adaptogens may support the body’s stress response — they don’t fix the cause of the stress.
- Evidence varies a lot by herb. Ashwagandha and curcumin are the best studied of the group.
- Licorice is the one to be most careful with — it can raise blood pressure and lower potassium.
- Several adaptogens interact with blood thinners, thyroid medication and diabetes medication.
- Persistent fatigue deserves a blood test before it deserves a supplement.
The seven people ask about most
Tulsi (Holy Basil)
Long used in Ayurvedic practice as a calming herb. Small studies suggest it may help with everyday stress and mild anxiety, and it’s traditionally taken to support immunity and mental clarity. The evidence for blood pressure is limited, so don’t treat it as a substitute for blood pressure medication.
Caution: it may slow blood clotting. Speak to your doctor if you take blood thinners or have surgery coming up.
Maca
A root from the Andes, usually taken for energy, stamina and mood. The better trials are small, and mostly look at mood and sexual wellbeing rather than hormones directly. Maca doesn’t contain hormones, though it’s often marketed as “hormone balancing”.
Caution: discuss it with your doctor if you have a hormone-sensitive condition or a thyroid problem.
Turmeric (curcumin)
Curcumin, the active compound in turmeric, is genuinely well studied as an anti-inflammatory and antioxidant. One practical catch: absorption from food is poor, which is why supplements often combine it with black pepper extract. The US National Center for Complementary and Integrative Health has a useful plain-language summary of where the evidence stands.
Caution: it can increase bleeding risk with blood thinners, and may aggravate gallstones.
Ashwagandha
The most researched of the group. Several trials link it to lower perceived stress and better sleep quality, and it’s the one I’m asked about most. NCCIH’s review is a fair summary — promising, but not conclusive, and most studies are short.
Caution: avoid in pregnancy. Speak to your doctor first if you take thyroid medication (it can raise thyroid hormone levels), if you have an autoimmune condition, or if you take sedatives. There have been reports of liver injury at high doses.
Ginseng
Asian and American ginseng are both used for fatigue, focus and physical performance. NCCIH notes that results across studies are mixed and often limited by study quality.
Caution: ginseng interacts with warfarin and can lower blood sugar — which matters if you’re already on diabetes medication. It can also disturb sleep if taken late in the day.
Licorice
Traditionally used to support adrenal function, digestion and the respiratory system. This is the one I’d flag hardest.
Licorice and blood pressure
Glycyrrhizin, licorice’s active compound, can raise blood pressure and lower potassium, and the effect is well documented — NCCIH covers it here.
Avoid it if you have high blood pressure, heart or kidney disease, or low potassium, and in pregnancy. It also works directly against diuretics and blood pressure medication. Deglycyrrhizinated licorice (DGL) avoids most of this — but check the label, because many products don’t use it.
Goji berry
Rich in antioxidants, vitamins and minerals, and a reasonable food to include in a varied diet. Most of its benefits are the ordinary benefits of eating a nutrient-dense fruit rather than anything unique to the berry.
Caution: goji has a documented interaction with warfarin, and may add to the effect of diabetes medication.
Who should be careful
Supplements are not automatically safe because they’re natural. Speak to a doctor before starting any adaptogen if you are:
Most have not been established as safe. Ashwagandha should be avoided.
Turmeric, tulsi, ginseng and goji can all affect bleeding risk.
Ashwagandha can alter thyroid hormone levels.
Ginseng and goji can lower blood sugar further.
Licorice works directly against it, and against diuretics.
Some adaptogens stimulate immune activity.
Due for surgery? Stop two weeks before.
Several of these affect bleeding risk. Stop at least two weeks beforehand, and tell every clinician you see — including your dentist and your surgeon. If you take regular medication, bring the actual bottle to your appointment. It’s much easier to check an interaction from the label than from memory.
Whichever adaptogen you’re considering, start it only once a doctor has approved it. At Al Diyafa that review is done by Dr. Atul Kumar, MD, Specialist Internal Medicine.
Before you reach for an adaptogen
Most people who come to me asking about adaptogens are tired. Often for months. That’s worth taking seriously, because persistent fatigue has common, testable causes that a supplement won’t touch:
- Iron deficiency or anaemia
- Low vitamin D — very common here, despite the sunshine
- An underactive or overactive thyroid
- Blood sugar problems, including undiagnosed diabetes
- Sleep apnoea, especially with snoring or daytime sleepiness
- Depression or an anxiety disorder
These are straightforward to check with a blood panel and a conversation. If something turns up, treating it will do far more than any herb. If nothing turns up, you’ve ruled out the things that matter and you can look at stress, sleep and diet with a clear head.
Using them sensibly
Once a doctor has approved it:
Take three at once and you won’t know which one helped — or which to stop if you react badly.
Supplement regulation varies by market. Look for products registered for sale in the UAE.
Most trials run eight to twelve weeks. A few days tells you nothing.
Turmeric in your cooking and goji in your breakfast carry no interaction risk at culinary amounts.
When to see a doctor
Book a consultation rather than self-treating if you have:
- Fatigue lasting more than a few weeks, or fatigue that’s getting worse
- Unexplained weight loss or weight gain
- Palpitations, breathlessness, or chest discomfort
- Persistent low mood, or anxiety that’s affecting your daily life
- Heavy periods alongside tiredness — a common and easily missed cause of anaemia
- Any new symptom that started after beginning a supplement
Frequently asked questions
Do adaptogens actually work?
It depends entirely on which one and for what. Ashwagandha has reasonable evidence for perceived stress and sleep. Others rest largely on tradition and small studies. Treat “adaptogen” as a category name, not a quality guarantee.
Can I take adaptogens with my regular medication?
Sometimes, but it needs checking. Licorice, ashwagandha, ginseng, turmeric and goji all have documented interactions with common prescriptions. Bring your medication list to your appointment.
How long before I notice anything?
Most studies run eight to twelve weeks. If a product promises results in days, be sceptical.
Are they safe during pregnancy?
Most have not been established as safe in pregnancy, and ashwagandha should be avoided. Speak to your doctor before taking anything.
Can I just get them from food instead?
For turmeric and goji berries, yes — and that’s a good option, since culinary amounts carry no meaningful interaction risk. The others are harder to get in food amounts.
Adaptogens can have a place. But they work best as a small part of something larger — sleep, food, movement, and dealing with whatever is actually causing the stress. No herb substitutes for that, and nothing substitutes for finding out why you’re tired.
Ms. Reena Poptani, Clinical Dietitian, Al Diyafa Medical Group
Why patients choose Al Diyafa
Our lab is in the same building as the consultation room. If a conversation about fatigue turns into a blood panel, the results come back to the same clinician who ordered them — and if something needs a specialist, they’re down the corridor rather than across the city.
Book a consultation
If you’re tired, stressed, or considering supplements and want to know whether they’re sensible for you, book a consultation. Our clinical dietitian and Dr. Atul Kumar, MD (Specialist Internal Medicine) can review what you’re taking, check it against your medication, and arrange any bloodwork in the same visit. WhatsApp us at +971 50 210 5888 or book online.
Emergency? Call 998.
If you or someone you’re with is having a medical emergency — chest pain, severe breathing difficulty, confusion, or loss of consciousness — call 998 (UAE ambulance) or go to the nearest emergency department. Don’t delay care for the sake of a clinic appointment.
By Ms. Reena Poptani
DHA-Licensed Clinical Dietitian at Al Diyafa Medical Group. M.Sc Clinical Nutrition & Dietetics with 5 years of hospital experience including JCI/NABH-accredited Fortis Hospital, Mumbai. Specialises in diabetes reversal, gut health, and hormonal balance.
Medical disclaimer. This article is provided by Al Diyafa Medical Group for general health information only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your physician or another qualified health provider with any questions you may have regarding a medical condition. Al Diyafa Medical Group is licensed by the Dubai Health Authority (DHA). All clinicians referenced hold active DHA licenses in their respective specialties.
