If you’re an athlete—whether you’re training for endurance, strength, or just working to stay in peak shape—you’re putting your body under constant stress. While we often think of stress as emotional, physical training is one of the most significant stressors your body can face, especially when workouts are intense, frequent, or paired with inadequate recovery.

That’s where adaptogens come in.

Adaptogens are natural substances—mainly herbs and medicinal mushrooms—that help your body regulate its stress response and maintain balance. Unlike stimulants or medications that force a specific reaction, adaptogens support homeostasis. They help your body adapt to physical and mental stress, improving recovery and performance over time.

Below, we’ll cover three of the most effective and well-researched adaptogens for athletes—what they do, how they work, and how to use them safely.

1. Rhodiola rosea

Rhodiola is a flowering herb native to the cold mountainous regions of Europe and Asia. It’s best known for increasing endurance, reducing fatigue, and supporting mental clarity—especially under pressure.

Rhodiola acts on the HPA axis, which is your brain-to-adrenal stress response system. It helps regulate cortisol output and improves mitochondrial function—essentially making your cells more efficient at producing energy.

In a 2004 double-blind study, athletes given Rhodiola before endurance exercise experienced significantly increased time to exhaustion and lower perceived exertion compared to placebo.¹ This means they could work harder for longer while feeling less fatigued.

It also supports mental focus, making it useful for athletes under emotional stress or training in high-pressure environments.

Who it’s for:
Endurance athletes, overtrained individuals, or anyone dealing with chronic fatigue.

Typical dose:
200–400 mg daily, standardized to 3% rosavins and 1% salidroside.

Pro tip:
Avoid taking it late in the day—it can be mildly stimulating.

2. Cordyceps militaris

Cordyceps is a medicinal mushroom with a long history in traditional Chinese medicine. It's gaining popularity for its ability to improve exercise capacity and speed up recovery.

Cordycepsworks by enhancing how your body uses oxygen and supports ATP production in the mitochondria—giving you a more efficient way to generate energy.

In a 2017 study published in the Journal of Dietary Supplements, both short- and long-term use of Cordyceps militaris was shown to improve tolerance to high-intensity exercise.² Participants recovered faster and performed better under repeated bouts of exertion.

Cordyceps also supports immune balance, which is critical during periods of heavy training when the immune system can become suppressed.

Who it’s for:
Runners, cyclists, HIIT athletes, or anyone with high-intensity workout schedules.

Typical dose:
1,000–2,000 mg daily of hot-water-extracted Cordyceps militaris or sinensis.

What to look for:
Extracts with verified cordycepin content to ensure potency.

3. Ashwagandha (Withania somnifera)

Ashwagandha is a root used in Ayurvedic medicine, prized for its ability to promote resilience, support hormonal health, and calm the nervous system.

It’s especially helpful for athletes under chronic stress or suffering from overtraining syndrome. Ashwagandha has been shown to lower cortisol levels, support healthy testosterone, and improve recovery capacity.

In a 2015 randomized controlled trial, resistance-trained men supplementing with Ashwagandha experienced greater gains in strength, muscle size, testosterone, and recovery compared to placebo.³

It’s also excellent for improving sleep quality and reducing anxiety—two essential elements for proper recovery.

Who it’s for:
Strength athletes, individuals with high stress or poor sleep, or anyone in need of nervous system support.

Typical dose:
300–600 mg daily of root extract standardized to 5% withanolides.

What to look for:
Clinically studied forms like KSM-66® or Sensoril® for best results.

Final Thoughts

Adaptogens are some of the most effective natural tools for improving athletic performance, recovery, and resilience.

Here’s a quick recap:

• Rhodiola rosea: Boosts endurance, reduces fatigue, and sharpens focus.

• Cordyceps militaris: Enhances energy production, oxygen use, and immune resilience.

• Ashwagandha: Calms stress, supports hormones, and improves sleep and recovery.

Have you tried any of these adaptogens? Drop a comment and let us know which one made the biggest difference for you.

References:

1. De Bock K, Eijnde BO, Ramaekers M, Hespel P. Acute Rhodiola rosea intake can improve endurance exercise performance. Int J Sport Nutr Exerc Metab. 2004 Jun;14(3):298-307. doi: 10.1123/ijsnem.14.3.298. PMID: 15256690.

2. Hirsch KR, Smith-Ryan AE, Roelofs EJ, Trexler ET, Mock MG. Cordyceps militaris Improves Tolerance to High-Intensity Exercise After Acute and Chronic Supplementation. J Diet Suppl. 2017 Jan 2;14(1):42-53. doi: 10.1080/19390211.2016.1203386. Epub 2016 Jul 13. PMID: 27408987; PMCID: PMC5236007.

3. Wankhede S, Langade D, Joshi K, Sinha SR, Bhattacharyya S. Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. J Int Soc Sports Nutr. 2015 Nov 25;12:43. doi: 10.1186/s12970-015-0104-9. PMID: 26609282; PMCID: PMC4658772.