In a past study, 14 young adults consumed 1 gram of Cordyceps before high-intensity interval exercise. The result? Less muscle damage and faster cell repair, according to Zoe. A small trial hints at adaptogens' potential under controlled conditions, yet it's a mere glimpse of the evidence needed for broad health claims.
Adaptogen-infused beverages are exploding in popularity, touting diverse health benefits. But most scientific backing comes from preliminary animal or in-vitro studies, not robust human clinical trials. The market surge often outpaces the foundational science still required.
The adaptogen market will likely continue its rapid ascent, fueled by consumer demand. However, regulators and consumers will increasingly push for rigorous, transparent human studies to validate efficacy and safety. Increased scrutiny from regulators and consumers will inevitably lead to a shake-out, weeding out less substantiated products.
What Are Adaptogens, Anyway?
Adaptogens are natural substances believed to help the body adapt to stress and maintain balance. Animal and isolated neuronal cell studies show they can be neuroprotective, anti-fatigue, antidepressive, anxiolytic, nootropic, and CNS stimulating, according to PMC. The wide array of effects points to their complex biological pathways, yet translating these lab observations to consistent human benefits remains a significant challenge.
Specific compounds drive these effects. ScienceDirect, for instance, reports Cordyceps militaris powder contains 1373.21 mg/100 g of cordycepin and 511.15 mg/100 g of adenosine. Cordycepin and adenosine are central to adaptogens' purported benefits. However, simply identifying these compounds doesn't guarantee their efficacy in the typical, often lower, doses found in consumer beverages.
The Science of Stress and Immunity: Early Insights
Early animal research offers a mechanistic basis for adaptogens' traditional roles in stress management and immune support. Ashwagandha, for example, decreased urinary stress markers in animal models. Similarly, rats given rasayana before chronic stress showed smaller rises in corticosterone and fewer gastric ulcerations, according to VA. Early animal research suggests adaptogens can mitigate physiological stress responses in controlled environments, but whether these effects scale to human well-being is still an open question.
Beyond stress, adaptogens also show promise in immune modulation. A water extract of C. militaris, at 20 mg/kg body weight, increased interferon (IFN)-γ secretion in animal models, according to ScienceDirect. A water extract of C. militaris offers a glimpse into potential immune-boosting pathways, yet these results are not directly transferable to human physiology or general health applications.
Beyond Stress: Other Emerging Benefits
Adaptogens exhibit potential across various health domains, though research remains largely nascent. A past study, for instance, found Cordyceps extract increased collagen production in the skin, according to Healthline. A past study found Cordyceps extract increased collagen production in the skin, which points to a possible role in dermatological health, but the study's context and limited scale demand much more investigation before any firm conclusions.
Cardiovascular support also appears on the horizon. A past mouse study showed Cordyceps helped prevent heart enlargement by reducing oxidative stress, according to Healthline. A past mouse study showed Cordyceps helped prevent heart enlargement by reducing oxidative stress, highlighting the diverse biological activities of adaptogens, yet they remain preliminary and rooted in animal models, not human clinical trials.
The Scientific Hurdles: From Lab to Human
The chasm between laboratory findings and proven human efficacy poses a significant hurdle for the adaptogen beverage market. Test-tube studies, for example, show Cordyceps can inhibit the growth of many human cancer cells, according to Healthline. While promising in-vitro, such results are a long way from proving efficacy or safety within complex human systems, highlighting the vast difference between cellular and systemic effects.
Extensive evidence from animal and test-tube studies confirms adaptogens' biological activity, impacting immune response, inflammation, and stress. Yet, without large-scale human trials, consumers are essentially ingesting substances with potent, multi-faceted biological effects, but without established safety or efficacy profiles for general use. The lack of large-scale human trials creates a market where potential is often mistaken for proven benefit.
What to Look For: Navigating Adaptogen Claims
What type of scientific studies support adaptogen health claims?
Many claims originate from test-tube or animal studies, but conclusive evidence demands rigorous human clinical trials. A placebo-controlled, double-blinded, randomized, cross-over study, for example, investigated the neurocognitive effects of a caffeine-containing, adaptogenic herbal energy shot against a caffeine-only shot and a placebo, according to PMC. A placebo-controlled, double-blinded, randomized, cross-over study sets the standard for validating specific formulations, a benchmark few adaptogen products currently meet.
Are there any known side effects of adaptogenic drinks?
Without comprehensive large-scale human trials, the long-term safety and potential side effects of adaptogenic drinks for general use remain largely unknown. Adaptogens exhibit potent biological effects in animal studies; C. militaris, for instance, reduced diarrhea at 500 mg/kg body weight in mice, according to ScienceDirect. The active properties of adaptogens underscore the need for caution, as potent effects can also mean potent, unstudied side effects in humans.
How do adaptogen doses in beverages compare to research findings?
Effective adaptogen doses in animal studies often dwarf those found in consumer beverages. Animal research on C. militaris for reducing colitis, for example, used doses of 500 mg/kg body weight — an amount astronomically greater than what could reasonably be consumed daily, according to ScienceDirect. The stark disparity between effective adaptogen doses in animal studies and those in consumer beverages raises serious questions about the actual efficacy of most common product formulations on the market.
The Verdict: Promising, But Proceed with Caution
By 2026, the functional beverage sector will likely face increased scrutiny from consumers and regulators, pushing brands to invest in more substantial human clinical trials to back their adaptogen claims. For instance, a major brand like Olipop or Recess may need to allocate significant resources to a multi-year, large-scale human study to maintain market trust and competitive edge.
