The 9 Best Adaptogens for Anxiety and Depression

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Some days, anxiety doesn’t just knock—it barges in, drags its muddy boots across your brain, and refuses to leave. I’ve had those days. Add a dash of low mood, maybe some irritability, and suddenly, even the smallest tasks feel monumental.

That’s what led me down the rabbit hole of adaptogens.

Not because I believed in miracle herbs or wanted to suddenly become a forest witch (although the teas are kind of magical). But because I was tired of feeling at war with my own nervous system—and I wanted something gentle and sustainable.

In this post, I’m breaking down the best adaptogens for anxiety and depression. I’ll walk you through what they are, how they work, and how I use them.

What Are Adaptogens

Adaptogens are herbs, roots, and mushrooms that help your system adapt (hence the name) to stressors—whether it’s emotional stress, physical burnout, or mental fatigue.

They’ve been used for centuries in Ayurvedic and Traditional Chinese Medicine, but Western research is finally catching up—and it turns out, some of these plants are pretty impressive when it comes to reducing anxiety and supporting mood over time.

Adaptogens won’t replace therapy, medication, or lifestyle changes—but they can be a low-effort, high-impact tool in your mental health toolkit. And if you’re living a slower, more intentional life? They fit right in.

If you’re brand new to the world of adaptogens (or want a broader view before we focus in), check out my full breakdown here: The Ultimate List of Adaptogens and Benefits (for Energy, Hormones, Sleep & Sanity) — it’s a deep dive into what they are, how they work, and which ones might be right for you.

Otherwise? Let’s keep going and zoom in on the best adaptogens for anxiety and depression.

The Link Between Stress, Anxiety, and Depression (And Why Adaptogens Matter)

Here’s the truth no one really tells you: stress doesn’t always look like a full-on meltdown. Sometimes it looks like dragging yourself out of bed feeling completely “meh.” Or snapping at people you love for no good reason. Or losing interest in stuff you normally enjoy and wondering if you’re just lazy now.

That’s because chronic stress doesn’t just wear you out—it messes with your brain chemistry. Over time, it can deplete your feel-good neurotransmitters (like serotonin and dopamine), jack up your cortisol, and leave your nervous system stuck in a state of fight, flight, or “curl up under the blanket and scroll endlessly.”

This is where anxiety and depression often sneak in—not because you’re weak, but because your system is maxed out.

Adaptogens help by gently nudging your body back toward balance. They work with your HPA axis (basically your stress response command center) to help regulate cortisol levels and support your nervous system, without sedating you or giving you that buzzy stimulant crash.

Now let’s break down the best adaptogens for anxiety and depression that actually make a difference when your mind’s spinning and your mood’s stuck in low gear.

Ashwagandha

If you’ve heard of just one adaptogen, it’s probably this one—and for good reason. Ashwagandha is basically the poster child of chill. It’s one of the most studied adaptogens out there, and it’s especially helpful for anxiety that shows up as racing thoughts, restlessness, or that constant edge-of-burnout feeling.

Why it works:

Ashwagandha helps lower cortisol—the stress hormone that tends to stay elevated when we’re anxious, overworked, or emotionally wrung out. It also supports GABA activity (that’s the calming neurotransmitter your brain makes to help you relax). Translation: it doesn’t knock you out, but it helps turn down the mental volume.

Mood benefits:

• Reduces physical and mental symptoms of anxiety
• May help improve sleep quality (and poor sleep = worse mood)
• Shown in studies to support overall mood and reduce depressive symptoms

A few notes:

Ashwagandha is powerful—but not for everyone. If you have thyroid issues or are pregnant, definitely check in with a doctor first. Start low and slow—some people feel sleepy or off if they take too much too fast.

Rhodiola Rosea

It’s one of the best adaptogens for what I call “flatline mood” — when everything feels like too much and nothing at all. Think: mental fatigue, lack of motivation, brain fog, and that quiet, lingering meh.

Why it works:

Rhodiola helps regulate cortisol and supports the brain chemicals tied to energy, focus, and joy—like serotonin and dopamine. It’s especially helpful for the kind of burnout that feels both wired and tired.

It’s also known to improve cognitive function under stress (which makes it a go-to if your anxiety comes with racing thoughts or decision fatigue).

A few notes:

If you’re someone who gets easily overstimulated or anxious from stimulants, start with a low dose and work up. Rhodiola can be too activating for some—especially if you’re already revved up.

Holy Basil (Tulsi)

Holy Basil is one of those herbs that makes you breathe easier—literally and emotionally. If your anxiety shows up as scattered thoughts, emotional reactivity, or feeling constantly “on edge,” this one deserves a spot on your radar.

Tulsi has been a staple in Ayurvedic medicine for centuries, known as a calming, heart-centered herb that helps bring a sense of mental clarity and emotional steadiness. It’s not sedating—it just helps soften the internal chaos.

Why it works:

Holy Basil has been shown to reduce cortisol levels, balance blood sugar (which impacts mood more than we realize), and act as a natural anxiolytic (aka anti-anxiety agent). It may also support acetylcholine levels, which are involved in focus, memory, and calm.

Unlike more stimulating adaptogens, Tulsi works gently—making it especially good for anyone who feels emotionally overwhelmed or highly sensitive.

A few notes:

Tulsi is generally well-tolerated, even with longer-term use. But because it can mildly lower blood sugar, it’s best to be cautious if you’re on any medication for blood sugar regulation.

Lion’s Mane

This one’s not technically an adaptogen, but it earns an honorary badge in the lineup—especially if your anxiety and depression come with brain fog, low motivation, or that heavy, can’t-think-clearly feeling.

Lion’s Mane is a medicinal mushroom known for its powerful effects on the brain and nervous system. It’s especially great for supporting long-term cognitive clarity, emotional resilience, and even nerve repair.

Why it works:

Lion’s Mane stimulates the production of nerve growth factor (NGF)—a compound that helps protect and regenerate brain cells. This is a big deal, especially for anyone dealing with mood issues tied to stress, trauma, or burnout.

It’s also been studied for its potential to reduce symptoms of mild depression and anxiety, likely by supporting both brain plasticity and anti-inflammatory pathways in the brain.

A few notes:

Lion’s Mane is generally very well-tolerated, but it may take a few weeks to notice changes. It’s a slow-and-steady kind of support—not a quick mood lift.

Reishi Mushroom

If anxiety keeps you on edge, tense, or wide awake at 2 a.m. running through imaginary disaster scenarios, Reishi might be your new best friend. Known as the “mushroom of immortality” in traditional Chinese medicine, Reishi is all about calming the body and the mind.

It doesn’t make you sleepy in a sedative way, but it helps shift your system into a more restful, parasympathetic state—ideal if you’re stuck in stress mode.

Why it works:

Reishi helps regulate the HPA axis (your body’s stress-response system) and has natural calming properties thanks to compounds like triterpenes. These may support emotional balance, reduce irritability, and even improve sleep quality over time.

Reishi also has anti-inflammatory and immune-modulating effects, which matters because chronic inflammation is increasingly linked to both anxiety and depression.

Schisandra Berry

Schisandra doesn’t always get the spotlight, but it’s one of the most underrated adaptogens out there—especially if your anxiety looks like irritability, mood swings, or straight-up sensory overload.

Used for centuries in Traditional Chinese Medicine, Schisandra is known for its ability to sharpen the mind while calming the spirit. It’s a true balancing herb—subtle, but powerful.

Why it works:

Schisandra supports the HPA axis, helps regulate cortisol, and has been shown to improve focus and mental clarity—without overstimulating your system. It also has neuroprotective and liver-supporting properties, which is helpful since both the brain and liver play a role in hormonal and emotional regulation.

One of its key benefits? Mood stabilization. It’s often used for emotional swings, low energy, and that frazzled, “everything is too much” feeling.

A few notes:

Schisandra has a naturally sour and tangy taste, and while it’s generally gentle, it’s not ideal for people with GERD or severe acid reflux. It’s considered safe for long-term use in moderate doses.

Eleuthero (Siberian Ginseng)

If your anxiety and depression show up as total exhaustion, trouble concentrating, or that drained-but-wired feeling, Eleuthero might be your best match. Unlike some of the more calming adaptogens, this one gently boosts energy, mental clarity, and emotional stamina—without the jittery side effects of caffeine or stimulants.

It’s not technically a “true” ginseng (like Panax), but it works similarly—just a little more subtly and sustainably.

Why it works:

Eleuthero helps regulate how your body responds to stress by supporting the adrenal glands and HPA axis. It’s known to enhance mental performance, physical endurance, and resistance to stress—all without overstimulation.

It’s especially helpful if your low mood is tied to burnout, chronic fatigue, or emotional depletion. It supports overall resilience and helps bring your energy back online when your system’s been running on empty.

A few notes:

This one is best avoided close to bedtime since it can be mildly stimulating. If you have high blood pressure, definitely talk to a professional first—Eleuthero can affect cardiovascular function in some cases.

Maca Root – The Mood-Lifting Root with Hormonal Superpowers

Maca isn’t technically an adaptogen by strict herbalist definitions, but it acts like one—especially when it comes to emotional balance, energy, and hormonal mood swings.

If your anxiety or low mood tends to flare up during PMS, perimenopause, or after long periods of stress, Maca Root might be the missing piece. It’s energizing but not overstimulating, and it’s particularly loved for supporting mood through hormone regulation.

Why it works:

Maca supports the endocrine system and helps balance sex hormones like estrogen and progesterone—both of which can have a huge impact on mood. It’s also rich in plant compounds (like macamides) that may enhance brain function, lift energy, and promote emotional well-being.

While it doesn’t directly lower cortisol like Ashwagandha, it helps your body adapt to stress by nourishing hormone pathways that tend to get out of whack when you’re overwhelmed, exhausted, or chronically anxious.

A few notes:

Maca is stimulating for some people—if you’re sensitive to energy shifts or prone to insomnia, it’s better taken earlier in the day. Also, raw maca can be hard to digest for some folks—gelatinized maca (pre-cooked) is easier on the gut.

Lemon Balm

Lemon Balm is incredibly effective if your anxiety leans toward restlessness, racing thoughts, or trouble falling asleep because your brain won’t shut off.

While it’s not always classified as a traditional adaptogen, Lemon Balm works in similar ways—helping the nervous system chill out and making stress feel less overwhelming.

Why it works:

Lemon Balm interacts with GABA receptors in the brain (similar to how anti-anxiety meds work, just way gentler), helping to promote calm without sedation. It’s also known for reducing tension in the body, easing digestive discomfort linked to stress, and improving overall emotional well-being.

It shines when your anxiety is more mental than physical—looping thoughts, scattered focus, light sleep, or just general unease.

Which Adaptogen Is Right for You?

There’s no one-size-fits-all when it comes to adaptogens—what works wonders for one person might feel totally “meh” for someone else. The key is starting where you are. Whether your anxiety feels like a racing mind, chronic fatigue, or constant mood swings, there’s likely an herb or mushroom here that can help bring you back to center.

Use this quick-reference chart to find the adaptogen that best matches your current mood, energy level, and overall needs. Bookmark it, screenshot it, or even print it and stick it on your fridge—it’s one of those tools you’ll come back to again and again.

If you’re not sure where to start, try asking:

• Do I need more calm or more energy right now?
• Is my anxiety more physical (tension, sleep issues) or mental (overthinking, irritability)?
• Are hormones playing a role in how I’m feeling?

Let your answers guide you. And remember—start with one herb at a time so you can actually notice what’s working.

FAQs About the Best Adaptogens for Anxiety and Depression

1. How long do adaptogens take to work?

Not overnight. Most people start noticing subtle shifts after 2–4 weeks of consistent use. Think of them like compound interest for your nervous system: small, steady support that builds over time.

2. Can I take adaptogens with antidepressants or anxiety meds?

Maybe—but ask your doctor. Some adaptogens (like Rhodiola or Ashwagandha) can interact with medications that affect serotonin, dopamine, or blood pressure. It’s not about good or bad—it’s about being smart with your stack.

3. Should I take adaptogens every day?

Usually, yes. Most adaptogens work best when taken consistently in small, daily doses. You’re building balance—not blasting symptoms. Some people rotate or cycle adaptogens, but that’s personal and often depends on how your body responds.

4. Can I take more than one adaptogen at a time?

Totally, but start slow. Some adaptogens pair beautifully (like Ashwagandha + Reishi or Rhodiola + Schisandra), but more is not always better. Introduce one at a time so you can track what’s helping—and what might not be your vibe.

5. Are adaptogens safe long-term?

For most people, yes—especially when used in food-like doses (teas, powders, tinctures). But everyone’s body is different. Listen to your body, take breaks if needed, and work with a practitioner if you’re managing chronic conditions.

6. What’s the best time of day to take adaptogens?

Depends on the herb:

• Stimulating adaptogens (like Rhodiola, Maca, or Eleuthero) = morning or early afternoon
• Calming adaptogens (like Ashwagandha, Reishi, or Lemon Balm) = evening or before bed
  Your routine should reflect your nervous system. Try different times and see what works best.

7. How do I know which adaptogen is right for me?

Start with your symptoms. Are you anxious and wired? Try calming adaptogens. Flat and foggy? Go for energizers. Hormonal swings? Maca or Tulsi might help. You can also check out The Ultimate List of Adaptogens and Benefits (for Energy, Hormones, Sleep & Sanity) for real-life pairings based on how you feel.