I have a confession to make: I used to think adaptogens were just another wellness fad. You know, the kind of thing Instagram influencers sprinkle on their smoothie bowls while talking about their “healing journey.” Meanwhile, I was over here thinking, “Yeah, yeah, I just need a good workout and a solid meal.” But then, life happened. Recovery started taking longer, stress hit harder, and suddenly, my morning coffee wasn’t cutting it anymore. That’s when I discovered adaptogens—and let me tell you, they are absolute game-changers for athletic recovery and stress management.
If you’re an athlete over 40, or just someone trying to keep up with your training without feeling like you got hit by a truck the next day, adaptogens can be your secret weapon. They help regulate stress, improve recovery, and keep your body resilient—even when life (and intense workouts) try to break you down.
What are adaptogens, and why should athletes care?
Adaptogens are like that reliable friend who always knows how to keep you calm in a crisis. They’re natural herbs and fungi that help your body adapt (hence the name) to physical, emotional, and environmental stressors. Unlike caffeine, which just slaps your nervous system into action, adaptogens work with your body’s stress response, keeping it balanced and resilient.
So why should you care? Well, if you’ve ever experienced post-workout fatigue that lasts for days, struggled with chronic inflammation, or felt like your body just isn’t bouncing back the way it used to, adaptogens can help. They support your HPA axis (hypothalamic-pituitary-adrenal axis)—which controls cortisol levels—allowing you to train hard without frying your nervous system. In short? Less stress, better recovery, and more energy for crushing your workouts.
Stress and cortisol: the athletic kryptonite
Let’s talk about cortisol—the hormone that’s supposed to help us wake up, stay alert, and run away from tigers. Except, in today’s world, the tigers are just work deadlines, intense workouts, and figuring out why our Wi-Fi isn’t working. When cortisol levels stay too high for too long (a.k.a. chronic stress), it leads to slower recovery, muscle breakdown, increased inflammation, and burnout.
Athletes are especially prone to this. Training is a stressor—a good one, but still a stressor. When we pile on intense workouts without proper recovery, our cortisol stays elevated, leaving us feeling drained and overtrained. That’s where adaptogens swoop in like superheroes, helping to regulate cortisol, support recovery, and prevent burnout.
The first time I reluctantly tried adaptogens
I’ll be honest—I was skeptical. The first time I tried adaptogens for athletic recovery, I expected instant magical results. Like, one sip of ashwagandha tea and I’d be floating in a state of Zen while setting new PRs. Spoiler alert: that’s not how they work. Adaptogens aren’t stimulants. They work gradually, restoring balance rather than giving you an immediate jolt of energy.
But after a couple of weeks? I noticed something. I wasn’t as sore after workouts. I felt calmer. My sleep improved. And the best part? I could train hard without feeling like I was wrecked for days. It was like my body had finally learned how to recover properly.
The best adaptogens for athletic recovery and stress management
So, which adaptogens should you actually take? There are plenty out there, but here are a few all-stars when it comes to athletic recovery and stress management.
1. Ashwagandha: the cortisol crusher
One of the most well-studied adaptogens for athletes and stress relief is ashwagandha (Withania somnifera). A randomized, double-blind, placebo-controlled study found that ashwagandha supplementation significantly reduced cortisol levels and stress-related symptoms in adults. The same study also noted improvements in sleep and overall well-being in participants taking ashwagandha compared to those in the placebo group (Chandrasekhar et al., 2012).
But it’s not just about stress. Another study published in the Journal of the International Society of Sports Nutrition found that ashwagandha increased muscle strength and recovery in resistance-trained individuals. Participants taking ashwagandha saw greater gains in muscle mass and strength compared to the placebo group (Wankhede et al., 2015). That means this adaptogen isn’t just helping you feel less stressed—it’s actually making you stronger.
2. Rhodiola: the fatigue fighter
Rhodiola (Rhodiola rosea) is another adaptogen for athletic recovery that has a wealth of research behind it. A study published in the International Journal of Sports Nutrition and Exercise Metabolism found that rhodiola supplementation improved endurance exercise performance by reducing perceived exertion and increasing time to exhaustion (De Bock et al., 2004).
That’s a fancy way of saying: you can train longer before feeling like you’re about to collapse. Rhodiola has also been shown to help combat mental fatigue, making it an excellent choice for both physical and cognitive performance (Shevtsov et al., 2003).
3. Cordyceps: the oxygen optimizer
Cordyceps are fungi (yes, mushrooms!) that enhance oxygen uptake, improve endurance, and speed up recovery. If you’re into endurance sports, this one’s a game-changer. It basically helps your body use oxygen more efficiently, meaning you can push harder for longer.
Cordyceps mushrooms (Cordyceps sinensis) have been used in traditional Chinese medicine for centuries, but modern science has confirmed their effectiveness in enhancing aerobic capacity and ATP production—both crucial for endurance athletes.
A 2010 study in the Journal of Alternative and Complementary Medicine found that cordyceps supplementation improved VO2 max (a key measure of oxygen utilization) in older adults after just 12 weeks of use (Chen et al., 2010). Another study in the Chinese Journal of Integrative Medicine found that cordyceps increased exercise performance and reduced fatigue in trained cyclists (Yi et al., 2004).
For athletes over 40, this is huge—oxygen efficiency directly impacts endurance, recovery, and overall energy levels. If you’re looking for a way to improve stamina without relying on excessive stimulants, cordyceps should be at the top of your list.
4. Holy basil (Tulsi): the anti-inflammatory powerhouse
Holy Basil isn’t just for making your kitchen smell amazing—it’s an incredible anti-inflammatory adaptogen that helps with joint pain, recovery, and immune support.
Holy basil (Ocimum sanctum), also known as tulsi, is another adaptogen with impressive research behind it. A study published in the Journal of Ayurveda and Integrative Medicine found that holy basil significantly reduced stress-related symptoms, improved immune function, and enhanced cognitive function (Cohen, 2014).
For athletes, this means better immune resilience (fewer colds and sicknesses that disrupt training) and lower inflammation (less joint pain and faster muscle recovery). If inflammation is slowing you down, this one’s worth adding to your routine.
The best adaptogens for athletic recovery and stress management
The key with adaptogens is consistency. These aren’t quick fixes; they work by bringing your body into balance over time. Here’s how I recommend incorporating them:
- Morning: Take rhodiola rosea or cordyceps for an energy boost before training or a stressful day
- Post-workout: Try holy basil or ashwagandha to calm inflammation and stress
- Evening: Use ashwagandha for better sleep and cortisol regulation
Adaptogens work even better when combined with proper nutrition, sleep, and recovery practices. Think of them as part of the recovery puzzle, not a magic bullet.
Do adaptogens actually work? Science says yep.
Look, I’m not saying adaptogens for recovery are magic. They won’t instantly turn you into a superhero, and they’re not a replacement for proper nutrition, training, and sleep. But if you’re serious about optimizing recovery, reducing stress, and improving performance, adaptogens are a powerful tool to have in your arsenal.
Science backs them up, personal experience confirms their effectiveness, and traditional medicine has been using them for centuries. If you’re tired of feeling drained, constantly sore, or struggling to bounce back from workouts, adaptogens might be exactly what you need.
So, what’s the next step? Try incorporating one or two adaptogens into your routine—whether it’s ashwagandha for stress, rhodiola for endurance, or cordyceps for oxygen efficiency. Give it at least a few weeks to work its magic, and I promise, you’ll start noticing a difference in how you recover, train, and handle stress.
Because let’s be honest—we’re not slowing down anytime soon. And if there’s a natural way to train harder, recover smarter, and feel better? I’m all in.
Are you?
Also read: 20 Adaptogenic Recipes to Enhance Healing and Recovery
References:
Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3), 255-262.
Wankhede, S., Langade, D., Joshi, K., Sinha, S. R., & Bhattacharyya, S. (2015). Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. Journal of the International Society of Sports Nutrition, 12(1), 43.
De Bock, K., Eijnde, B. O., Ramaekers, M., Hespel, P. (2004). Acute Rhodiola rosea intake can improve endurance exercise performance.
International Journal of Sports Nutrition and Exercise Metabolism, 14(3), 298-307.
Shevtsov, V. A., Zholus, B. I., Shervarly, V. I., Vol’skij, V. V., Korovin, Y. P., Khristich, M. P., Roslyakova, N. A., & Wikman, G. (2003). A randomized trial of two different doses of Rhodiola rosea extract SHR-5 in the prevention of stress-induced fatigue. Phytomedicine, 10(2-3), 95-105.
Chen, S., Li, Z., Krochmal, R., Abrazado, M., Kim, W., & Clarke, J. (2010). Cordyceps sinensis (CordyMax Cs-4) supplementation improves exercise performance and endurance capacity in healthy older adults: A randomized, double-blind, placebo-controlled trial. The Journal of Alternative and Complementary Medicine, 16(5), 585-590.
Yi, X., Xiang, W., Wang, Z., & Zhao, W. (2004). Study on effect of Cordyceps sinensis on human endurance exercise. Chinese Journal of Integrative Medicine, 10(3), 187-190.
Cohen, M. M. (2014). Tulsi – Ocimum sanctum: A herb for all reasons. Journal of Ayurveda and Integrative Medicine, 5(4), 251-259.
