Adaptogenic teas are growing in popularity as more people discover their wide range of health and wellness benefits. These ancient herbal remedies help combat the effects of stress, boost energy, enhance brain function, and support overall balance in the body and mind. In this beginner’s guide, we’ll teach you everything you need to know about adaptogenic teas – from their ingredients and benefits to recipes and preparation tips. So brew up a cup and let’s dive into the fascinating world of adaptogens!
What Are Adaptogens and How Do They Work?
Adaptogens are non-toxic herbs and mushrooms that help regulate the body’s stress response. They work by supporting adrenal function, keeping hormones balanced, and helping cells access more energy. This improves your resilience to physical, mental and environmental stressors.
Unlike stimulants that rev you up or sedatives that calm you down, adaptogens work gently over time to bring you to a healthy baseline. They don’t alter moods in an unnatural way. Instead, they act as tonics to enhance your normal state of wellbeing and help you “adapt” to whatever life throws at you.
Some of the key ways adaptogens promote balance include:
- Regulating cortisol levels and other stress hormones
- Increasing energy by optimizing adrenal gland function
- Boosting mental stamina, focus and concentration
- Reducing inflammation and oxidation caused by chronic stress
- Protecting cells and promoting healthy aging
- Improving sleep quality and resilience
Regular use of adaptogenic herbs can have profound benefits as your body learns to more efficiently respond to stressors both large and small.
Benefits of Drinking Adaptogenic Tea
Enjoying adaptogens in tea is a convenient, tasty way to access their balancing properties. Some of the top benefits reported by people drinking adaptogenic tea include:
Improved Focus and Mental Clarity
Many adaptogens act as natural nootropics, substances that enhance cognitive function. Tea made with herbs like ginseng, rhodiola and ginkgo biloba can boost focus, memory, learning and overall mental performance. They increase blood flow to the brain and raise energy levels, allowing you to stay sharp and concentrated throughout the day.
Increased Energy
Adaptogens like ginseng, maca and cordyceps excel at combating exhaustion. They mitigate the effects of stress on the body and prevent the adrenal glands from becoming fatigued. This protects your energy reserves and prevents the cycle of wired tiredness many people experience when drinking too much caffeine. Steady, sustained energy from adaptogenic tea lets you power through your day.
Reduced Stress and Anxiety
For centuries, adaptogenic herbs have been used to treat stress and calm the nerves. Modern science confirms that adaptogens lower cortisol, balance neurotransmitters involved with mood regulation, and help you maintain equanimity in tense situations. Sipping adaptogenic tea can melt away anxiety, improve stress resilience and prevent burnout.
Better Sleep Quality
Many people reach for a soothing cup of chamomile or lavender tea before bedtime. Adaptogens like ashwagandha, magnolia bark and reishi can also help initiate healthy sleep cycles. Lower levels of cortisol and other hormones signal your body it’s time for rest. Adaptogens quiet mental chatter and allow you to wind down for deep, restorative sleep.
Immunity Boost
Daily stress, poor sleep, unbalanced nutrition, and chronic conditions can weaken the immune system over time. Adaptogens like astragalus, echinacea and reishi mushroom fortify your defenses against pathogens and cell damage. Drinking adaptogenic tea may help you stay well and recover faster during cold and flu season.
Hormonal Balance
From menstruation to menopause, adaptogens have been used traditionally to regulate hormones and alleviate symptoms related to female health. Modern research shows adaptogens’ stabilizing effects on reproductive hormones and stress-related hormones benefit women of all ages. Enjoy an adaptogenic tea daily for cycle support, fertility aid, menstrual relief or menopause support.
Mood Enhancement
Many people report improvements in overall mood and sense of wellbeing after drinking adaptogenic tea regularly. Lower cortisol, balanced neurotransmitters, reduced inflammation and optimized energy levels all contribute to a positive outlook. Adaptogens also lessen feelings of anxiety, sadness, irritability and depression.
Other Benefits
The list of potential benefits goes on and on! More mild adaptogens like licorice root and jujube date support heart health and healthy digestion. Antioxidant-rich adaptogens fight inflammation leading to chronic disease. Immune-enhancing adaptogens may help combat autoimmune disorders. The right adaptogenic tea can be tailored to your specific health goals.
Most Common Adaptogenic Tea Ingredients
There are dozens of herbs and fungi considered adaptogens, each with their own personality and health benefits. Here are some of the most popular adaptogenic ingredients found in teas:
Ginseng
One of the best studied and most widely used adaptogens is ginseng. Both Asian/Korean ginseng (Panax ginseng) and American ginseng (Panax quinquefolius) are excellent for boosting energy, mental performance, immunity and overall vitality. They contain active compounds called ginsenosides that provide antioxidant, anti-inflammatory and anti-tumor effects.
Licorice Root
Used for centuries in Traditional Chinese Medicine, licorice root aids many systems in the body. It soothes digestive issues like ulcers, balances blood sugar, supports heart health, and relieves coughs and sore throats. Licorice has a unique ability to enhance the beneficial effects of other herbs it’s blended with.
Rhodiola
A staple of traditional Eastern European and Nordic herbalism, rhodiola rosea is valued for its energizing and uplifting effects. It’s particularly effective at enhancing mental and physical vitality when you’re under stress or fatigued. Rhodiola increases serotonin, dopamine and other feel-good neurotransmitters in the brain.
Ashwagandha
Sometimes called “Indian ginseng”, the ashwagandha shrub thrives in dry regions of India. Ashwagandha relieves anxiety, stabilizes mood, aids sleep, increases stamina and reduces inflammation. Withanolides are the active compounds that give ashwagandha its impressive healing abilities.
Holy Basil
Used for thousands of years in Ayurvedic medicine, holy basil or tulsi is known as the “Queen of Herbs” in its native India. It lowers blood glucose levels, fights bacterial and viral infections, protects organs from chemical stress and reduces anxiety and depression. It’s also shown to protect mitochondria, the energy centers of cells.
Reishi Mushroom
Known as the “mushroom of immortality” in ancient China, reishi has been revered for its healing potential for over 2,000 years. Modern studies confirm reishi strengthens the immune system, calms the nerves, protects the liver, helps regulate hormones and blood sugar, and even enhances cancer treatment.
Maca Root
A staple crop of the ancient Incan empire, maca root helps balance hormones, boost fertility and libido, and improve mood and memory. Nutritionally dense maca is an excellent source of protein, fiber, vitamins C and B6, iron and other minerals. Maca increases energy, stamina and focus for both men and women.
Astragalus
The astragalus root strengthens the immune system and has powerful anti-aging effects. It lowers blood pressure, speeds wound healing, minimizes allergy symptoms and aids kidney function. Astragalus contains antioxidants like saponins and flavonoids that combat disease-causing free radicals and inflammation.
He Shou Wu
Also known as fo-ti or polygonum multiflorum, this Chinese herb has been used for centuries as a liver and kidney tonic. Modern research shows He shou wu’s benefits stem from its high antioxidant content. It supports healthy cholesterol levels, normalizes blood sugar, and may help prevent cognitive decline.
Schisandra Berry
In China, schisandra berry is considered a superior adaptogen that increases resistance to physical, mental and chemical stress. Its berries treat respiratory conditions, boost energy, enhance athletic performance, normalize blood sugar and blood pressure, and stimulate the immune system.
This covers some of the most common adaptogenic herbs, roots, berries and mushrooms found in teas and herbal blends. Part of the fun is experimenting with different ingredients to find your perfect adaptogenic tea!
Preparing and Drinking Adaptogenic Tea
Brewing adaptogenic tea at home is easy and enjoyable when you follow a few best practices:
Use the Right Water Temperature
The ideal water temperature depends on the ingredients in your adaptogenic tea:
- 175°F (80°C) for delicate herbs like holy basil, chamomile, lavender
- 195°F (90°C) for most adaptogens including ginseng, ashwagandha, rhodiola
- 212°F (100°C) for roots like astragalus, maca and medicinal mushrooms
Boiling water is too hot for many herbal teas and can destroy active compounds. Use an electric kettle with temperature settings or tea kettle thermometer for best results.
Steep the Perfect Amount of Time
On average, adaptogenic teas need 5-15 minutes of steeping time to extract optimal benefits from the herbs, roots or fungi. It depends on the specific ingredients and tea blend. Refer to instructions from your tea supplier for their recommendations.
You can also do shorter steeps up front for lighter flavor and longer backend steeps to extract more benefits. Experiment to find what suits your taste.
Use Loose Leaf or Tea Bags
Both loose leaf and tea bags work well for adaptogenic tea. Loose leaf offers more flexibility if you want to create custom blends. But tea bags are convenient for on-the-go use. High quality tea suppliers will provide fresh, potent ingredients either way.
Find Your Ideal Dosage
When starting out with adaptogenic tea, begin with one cup per day to gauge your body’s response and identify any potential side effects. Most people can work up to 2-3 cups of adaptogenic tea daily for full benefits. Occasional “Adaptogen Days” where you drink 3+ cups one after the other can provide a therapeutic boost.
Drink Hot, Iced or as Lattes
One of the beauties of tea is its versatility! Adaptogenic teas are tasty hot or iced. You can even blend them into:
- Iced teas with fruit juice or herbal infusions
- Tea lattes with frothed milk, honey or maple syrup
- Smoothies for an antioxidant and adaptogen boost
- Overnight oats, chia pudding or yogurt bowls
Be creative and find ways you enjoy consuming adaptogenic tea the most.
Adaptogenic Tea Recipes to Try
Once you understand adaptogens and how to prepare tea properly, it’s fun to get in the kitchen and start blending! Here are a few delicious adaptogenic tea recipes to try:
Invigorating Ginseng and Lemon Morning Tea
- 1 tsp dried ginseng root slivers
- 1 tsp dried ginger root slivers
- 1⁄2 tsp dried licorice root
- 1 black tea bag or 2 g loose leaf black tea
- 1⁄2 lemon, juiced
- Raw honey to taste
Combine the herbs, black tea and lemon juice in a tea pot. Pour hot 195°F water over and steep for 5-7 minutes. Strain into your favorite mug and sweeten with honey. Sip this vibrant creation to start your day off right.
Calming Turmeric and Ashwagandha Moon Milk
- 1 cup unsweetened nut or seed milk
- 1⁄2 tsp ashwagandha powder
- 1⁄4 tsp turmeric powder
- 1⁄4 tsp cinnamon powder
- 1⁄4 tsp ginger powder
- 1⁄4 tsp cardamom powder
- Maple syrup or honey to taste
Gently heat your milk of choice on the stove or in the microwave until hot but not boiling. Add the powdered spices and whisk thoroughly to dissolve. Sweeten with a touch of maple syrup or honey. Drink before bed for restorative rest.
Reishi Hot Cocoa for Sleep
- 1 cup full fat coconut milk
- 1 tbsp cacao powder
- 1 tsp reishi mushroom powder
- 1⁄2 tsp maca root powder
- 1⁄4 tsp ginger powder
- Maple syrup to taste
Combine all ingredients in a small saucepan and gently heat through until steaming hot. Remove from heat and whisk until frothy. Add natural sweetener as desired. Reishi and maca will send you off to dreamland in the best way.
Iced Lavender and Maca Tea for Stress Relief
- 2 tbsp loose leaf lavender tea
- 1 tbsp maca root powder
- Lemon juice
- Lavender sprig for garnish
Steep the lavender tea in hot 195°F water for 5 minutes. Strain out tea leaves and let tea cool. Stir in maca powder until dissolved. Add lemon juice to taste. Pour over ice and garnish with fresh lavender. Sip this relaxing iced tea after a stressful day.
Matcha and Holy Basil Energy Boost Drink
- 1 tsp ceremonial grade matcha powder
- 1⁄2 tsp dried holy basil leaf
- 1 cup coconut water or plain water
- Maple syrup or honey (optional)
Heat your water until just before boiling. Place the matcha powder and holy basil in a blender. Pour in the hot water and blend for 45 seconds until frothy. Sweeten if desired. Enjoy this green drink anytime your energy is lagging.
Soothing Cinnamon, Licorice and Fennel Tea for Digestion
- 1 inch cinnamon stick
- 1 star anise pod
- 1 tsp fennel seeds
- 1 tsp dried licorice root slivers
- 1⁄2 tsp dried ginger powder
Combine all the ingredients in a tea pot. Pour hot water over and allow to steep for 10-15 minutes. The longer steep will help release the digestive benefits of the licorice and fennel. Drink a cup after heavy or acidic meals.
These recipes barely scratch the surface of the scrumptious adaptogenic tea blends you can create. Always listen to your body and take note of how different ingredients make you feel. This allows you to design tea that perfectly matches your needs.
Buying Quality Adaptogenic Tea
With adaptogens growing in popularity, an exploding market of tea brands exists, some more reputable than others. Here’s what to look for when buying pure, potent adaptogenic tea:
Organic and Wild Harvested
Always choose certified organic or ethically wild harvested herbs, roots and fungi. This ensures the plants are grown or gathered free of toxic pesticides, herbicides and other chemicals. Check for a reputable organic certification like USDA Organic.
Fair Trade Sourced
Seek out adaptogenic tea ingredients sourced from fair trade suppliers. Fair trade certification indicates farmers and foragers are paid fair wages under ethical, sustainable conditions. It’s the most socially and environmentally responsible option.
Third Party Lab Tested
Many adaptogen companies test batches of tea for purity and potency then provide Certificates of Analysis. This third party verification gives you confidence in the identity, safety and efficacy of the tea.
Fresh and Properly Packaged
Quality adaptogenic tea consists of freshly harvested ingredients, stored in light-blocking, air-tight packaging. This keeps the herbs potent and limits oxidation. Teas packaged in clear jars or plastic bags are more prone to degradation.
No Fillers, Flavorings or Flow Agents
Some tea brands cut their adaptogen content with cheaper fillers like barley, wheat and rice. Avoid companies that use artificial flavors, sugars and flow agents like silicon dioxide in their tea blends.
Based on these criteria, we recommend Pure Synergy, Four Sigmatic, Om Mushroom Superfood and Buddha Teas for pure, high quality adaptogenic tea ingredients. Many smaller apothecaries and herb shops also offer local, sustainable options worth exploring!
Potential Side Effects and Interactions
Adaptogens are generally quite safe, especially when used for short durations at the recommended dosages. However, there are some considerations:
- Start with small amounts of new adaptogens to assess tolerance. Slowly increase dosage over several weeks.
- Don’t exceed recommended dosages, especially during pregnancy or if you have a medical condition.
- Stop taking adaptogens at least 1-2 weeks prior to surgery since they affect hormones and blood pressure.
- Consult your doctor before using adaptogens if you take medication for blood thinning, diabetes, autoimmune issues, high/low blood pressure or other conditions.
- Discontinue use if you experience side effects like headache, upset stomach, dizziness or mood changes.
Like any bioactive substance, adaptogens can have contraindications. Research possible interactions between the adaptogens you use and your medications. Coordinate with your healthcare provider to ensure safety.
The Takeaway
We hope this guide has enlightened you to the myriad benefits adaptogenic teas can offer for health and wellbeing. From relieving daily stresses to restoring mental clarity to overcoming chronic fatigue, adaptogens in tea form are easy and enjoyable to use.
The global adaptogen renaissance has brought an array of options to choose from. Focus on pure, organic ingredients from transparent suppliers. Follow best practices for preparing and dosing your tea. Keep notes on how you feel so you can create custom blends for your needs.
At Yucoo Bubble Tea, we proudly incorporate premium adaptogens like maca powder and ashwagandha extract into our milk teas, fruit smoothies, and coffee drinks. Visit us online or in store to experience adaptogenic teas in delicious new forms that fuel you with balance!