Ashwagandha, shatavari, holy basil — what are adaptogens and why are they having a moment? We break down the science and the tradition.
The word 'adaptogen' gets thrown around a lot in wellness spaces — but what does it actually mean? An adaptogen is a plant that helps the body adapt to stress, restoring balance without overstimulating or sedating.
The term was coined in 1947 by Soviet pharmacologist Nikolai Lazarev, but the plants themselves have been used in Ayurvedic, Chinese, and traditional herbal medicine for thousands of years. They are not new. What's new is the science catching up.
How do they work? Adaptogens primarily act on the HPA axis — the hypothalamic-pituitary-adrenal axis — which governs your stress response. Chronic stress dysregulates this system, keeping cortisol elevated and throwing hormones, sleep, digestion, and immunity off balance. Adaptogens help regulate it.
Ashwagandha (Withania somnifera) is perhaps the most researched. Studies show it significantly reduces cortisol levels, improves sleep quality, and supports thyroid function. For women, it's particularly valuable during the luteal phase when cortisol can sabotage progesterone.
Shatavari (Asparagus racemosus) is Ayurveda's primary female tonic. The name translates to 'she who has a hundred husbands' — a reference to its ability to support vitality and reproductive health. It's phytoestrogenic, meaning it can support healthy estrogen levels.
Holy Basil (Ocimum tenuiflorum), also known as Tulsi, is an adaptogen and nervine — meaning it calms the nervous system while also energising. It's one of the most sacred plants in Ayurveda and one of the most versatile for stress.
The bottom line: adaptogens are not miracle cures. They work gradually, over weeks and months, rewiring the stress response rather than masking it. But for women navigating modern life — high pressure, high cortisol, hormonal disruption — they may be some of the most powerful tools available.