Are Adaptogen Drinks Healthy?

Adaptogen drinks are trendy supplements — but do they live up to the hype?

Looking for a way to unwind without reaching for a glass of wine? More and more of the Gen Z crowd is, too. Alcohol consumption for young adults age 35 and under continues to decrease in the U.S., down 72% from the early 2000s, according to the Pew Research Center. As this pattern gains momentum, demand is growing for healthier alternatives.

Enter adaptogen drinks — the beverages rapidly gaining market share and popularity in the wellness community. These trendy drinks, packed with certain supplements and superfoods known for their stress-reducing and energy-boosting properties, are often touted as natural solutions to stress and fatigue. But can these modern mocktails really deliver on their claims to help you feel more balanced, energized and resilient?

“It’s up for debate,” says Stephen Sasser, MD, a family medicine practitioner at Geisinger. “Because adaptogens are classified as supplements by the FDA, they’re not subject to the same regulations as drugs. So it’s challenging for the medical community to fully assess their effectiveness and safety,” he says.

What are adaptogen drinks?

Adaptogens are a unique class of herbs and mushrooms that are believed to help the body adapt to stress and promote overall balance. Infused into drinks, they’re meant to boost health and support your physical and mental well-being.

Common adaptogens:

Some of the most common adaptogens include:

Ashwagandha: Helps reduce stress and anxiety.
Reishi: Known for its calming properties and ability to improve sleep quality.
Rhodiola: Can help improve mental clarity and reduce fatigue.
Holy basil: Also known as tulsi, can help reduce stress and promote a sense of well-being.
Maca: Known for its energy-boosting properties.

These substances are thought to work by modulating the body’s stress response, supporting the adrenal glands and enhancing resilience. But, says Dr. Sasser, “usually with these supplements, more rigorous research is needed to support their health claims.”

The health claims of adaptogen drinks

Compared to alcohol, the advertised health benefits of adaptogen drinks claim to be a game-changer for improving well-being.

Stress reduction

Alcohol: While alcohol initially gives a sense of relaxation, it often leads to increased stress and anxiety in the long run. It can disrupt sleep patterns and exacerbate feelings of stress.
Adaptogen drinks: Adaptogens like ashwagandha and reishi may have stress-reducing properties. They could help you feel calmer and more centered without the negative side effects of alcohol.

Improved sleep

Alcohol: Although alcohol makes you feel drowsy, it often disrupts the quality of your sleep, leading to restless nights and groggy mornings.
Adaptogen drinks: Adaptogens such as reishi and ashwagandha may help improve sleep quality and promote more restful and rejuvenating sleep, so you wake up feeling refreshed and energized.

Enhanced immunity

Alcohol: Regular alcohol consumption can weaken the immune system, making you more susceptible to illnesses and infections.
Adaptogen drinks: Adaptogens like astragalus and cordyceps may support your immune system, helping you stay healthy and strong. This is key during times of high stress or when you’re more vulnerable to illness.

Mood support

Alcohol: While alcohol can initially lift your mood, it may also lead to feelings of anxiety and depression, especially when consumed in excess.
Adaptogen drinks: Adaptogens like rhodiola and holy basil could help improve your mood and reduce feelings of anxiety and depression, supporting your mental health.

Sustainable energy

Alcohol: Alcohol might provide a temporary energy boost, but it often leads to a crash and can leave you feeling fatigued and sluggish.
Adaptogen drinks: Adaptogens like rhodiola and maca could provide a steady, sustainable energy boost without the jitters or crashes associated with caffeine. Their proponents say these adaptogens help your body produce energy more efficiently so you can power through your day.

Are adaptogen drinks a healthy alternative to alcohol?

“While we can’t say for sure if adaptogen drinks can make good on their numerous health claims, these beverages are generally considered to be safe. They can be a wholesome alternative to alcohol for many people,” says Dr. Sasser.

In other words, these drinks might be beneficial, but keep a balanced, informed perspective.

Potential side effects and considerations

Although adaptogen drinks are generally considered healthy, you should be aware of potential side effects and interactions.

“Like many herbal supplements, some adaptogens can interact with medications, so it’s a good idea to consult with your healthcare provider before adding them to your routine,” says Dr. Sasser. “And I would advise pregnant or nursing women to steer clear.”

He adds that the quality and purity of adaptogen ingredients can vary, so be sure to choose reputable brands.

The bottom line

Replacing alcohol with adaptogen drinks can be a step toward a healthier, more balanced life. Whether your goal is to cut down on your alcohol intake or just to find a different way to unwind, adaptogen drinks might be for you.

However, it’s best to check with your doctor first — especially if you have any underlying health conditions.