Why Your Favorite “Natural” Adaptogen Might Be Making You More Stressed
For years, I believed that if something was herbal, it had to be gentle.
Ashwagandha in my morning smoothie? Of course. Rhodiola capsules before a busy workday? Why not — it’s natural.
But somewhere between the marketing claims and my own biology, the promise of balance didn’t match how I felt. Instead of calm focus, I was jittery, restless, and wide-awake at 3 a.m.
As a functional nutritionist who works primarily with women in perimenopause and menopause, I now see this pattern every week. The intention is good — reaching for plant-based stress support — but the outcome often backfires.
“At Nourish & Flow, I don’t believe in chasing calm — I teach women how to restore it through rhythm.”
The Allure of Adaptogens
Adaptogens are plant compounds thought to help the body adapt to stress. They modulate the hypothalamic–pituitary–adrenal (HPA) axis — the communication line between the brain and adrenal glands that governs cortisol production.
In theory, adaptogens act as stress “thermostats”: if cortisol is high, they nudge it down; if it’s low, they gently lift it (Panossian & Wikman, 2010, Pharmaceuticals).
In practice, however, those adjustments can become unpredictable in midlife. During perimenopause, estrogen and progesterone fluctuate, thyroid output can drift lower, and cortisol frequently takes the lead role. It’s a fragile equilibrium — one that a single herbal push can easily disrupt.
If you’ve ever wondered why your stress patterns feel unpredictable, I unpack this connection in more depth inside my free Rhythm Reset Masterclass — an on-demand session that helps you see how cortisol, thyroid, and estrogen actually dance together.
The Science in Plain Language
Cortisol follows a circadian rhythm. It should peak within an hour of waking and taper through the day, allowing melatonin to rise at night. Chronic stress, under-eating, and poor sleep flatten that curve, leaving you tired in the morning and wired at night (Nicolaides, N. C., et al., 2017, Frontiers in Endocrinology).
Adaptogens influence this rhythm by interacting with cortisol receptors and neurotransmitters. Rhodiola rosea can enhance mental alertness by increasing dopamine and norepinephrine, while ashwagandha’s active compound withanolide A can lower cortisol and support GABA activity (Chandrasekhar et al., 2012, Indian J Psychological Medicine).
Both mechanisms are beneficial — when they align with what your body needs. The challenge is that most women don’t know whether their cortisol is running too high, too low, or zigzagging between both.
When “Balance” Turns into Overdrive
Perimenopause often brings unpredictable sleep, mid-day energy crashes, and late-night alertness. It’s the classic cortisol inversion pattern.
Now imagine layering a stimulating adaptogen on top of that.
Rhodiola, beloved for boosting focus, may further elevate an already-high cortisol level. Licorice root — excellent for low blood pressure or adrenal fatigue — can cause water retention and raise blood pressure if cortisol is high. Even the famously calming ashwagandha can suppress thyroid activity when used long-term or at high doses in women with subclinical hypothyroidism.
It’s not that these herbs are harmful; they’re context-dependent. The very compounds that steady one woman’s nervous system can overload another’s.
“Adaptogens don’t replace rhythm; they reinforce it.”
What I See in Practice
A client I’ll call Andrea was a high-performing executive who started taking ashwagandha powder every morning after hearing it “calms stress.” Within a few weeks, she was waking at 2:30 a.m. with her mind racing and her heart pounding. Her nutrition and exercise routine hadn’t changed — only the addition of that one supplement.
Her labs later revealed sub-optimal thyroid function. The adaptogen that was supposed to soothe her adrenals had, in effect, dampened her thyroid hormones further, leaving her wired yet depleted.
When we removed the ashwagandha, stabilized her meal timing, and supported sleep with magnesium and evening light hygiene, her nighttime wake-ups faded.
That experience reinforced something I now teach every client: adaptogens don’t replace rhythm; they reinforce it.
The Hormone Rhythm Map
Understanding where you are in your hormonal day is far more valuable than memorizing a list of “best” herbs.
When these three hormones fall out of sync, the nervous system compensates — and adaptogens step into a moving target. Without context, supplementation becomes trial and error.
How to Use Adaptogens Intelligently
1️⃣ Assess Your Stress Type
Are you the wired type (high PM cortisol, anxiety, racing thoughts), the crashed type (low AM energy, afternoon fog), or a mix of both? Track your energy, mood, and sleep patterns for a week.
2️⃣ Pair Instead of Replace
Adaptogens complement — they don’t correct — lifestyle foundations. If hydration, nutrition, or rest are missing, even the most pristine herb loses its power.
3️⃣ Start Low and Observe
Most clinical trials used moderate, consistent doses over 30–60 days — not megadoses. Your body responds best to subtle signals.
4️⃣ Respect Interactions
Natural compounds still engage biochemical pathways. Always disclose supplements to your practitioner.
The Adaptogen Compatibility Snapshot
(Sources: Panossian, A., & Wikman, G. (2010). Pharmaceuticals.)
Why Midlife Magnifies the Effect
In your twenties, hormonal fluctuations are buffered by steady estrogen and progesterone. By your forties, those buffers thin. The nervous system becomes more sensitive to both stimulants and sedatives.
An herb that once gave you calm energy may now feel like too much caffeine. That sensitivity isn’t weakness; it’s data.
The Power of Timing
Timing may be the most underrated variable in adaptogen use.
Rhodiola in the morning can enhance alertness; taken after lunch, it can interfere with sleep. Ashwagandha before bed can promote restfulness; taken at breakfast, it can flatten normal cortisol rise.
Think of dosing not as how much but when.
Try This Instead
Audit your rhythm: note when energy rises, dips, or feels unpredictable.
Anchor meals: eat within an hour of waking; include 20–30 g protein at lunch.
Use adaptogens as finishing touches, not first responders. Introduce one herb, observe, then adjust.
FAQ
Q: Are adaptogens safe during perimenopause?
A: Most are safe in moderation, but responses vary with medication, thyroid status, and stress rhythm. Always personalize under professional guidance.
Q: How long until I notice benefits?
A: Typically 3–6 weeks of consistent use, assuming sleep, meals, and hydration are balanced.
Q: Can I take multiple adaptogens together?
A: It’s better to master one at a time. Combining herbs without understanding cortisol rhythm can blur what’s helping or hindering.
Reset Before You Supplement
If you’ve been chasing energy through supplements and still feel off-beat, it may not be what you’re taking — but when and why.
Before another “natural fix” lands in your cart, consider mapping your daily hormone rhythm. Understanding how cortisol, estrogen, and thyroid interact gives you a clearer lens than any influencer list ever will.
That’s the purpose behind the Rhythm Reset Masterclass — a free, on-demand session where I walk through:
How the 3 PM crash and 3 AM wake-up connect
What cravings reveal about cortisol swings
Why syncing hormone rhythm often matters more than changing your diet
If this conversation resonates, the class extends it — evidence-based, practical, and designed to help you interpret your own patterns before adjusting them.
👉 Watch the Rhythm Reset Masterclass Free → (Click Here)
A Final Reflection
When I first began exploring adaptogens, I thought of them as shortcuts — nature’s version of multitasking. Years later, after working with hundreds of women and my own body’s transitions, I see them differently. They’re mirrors, not miracles.
They reveal where our rhythms have fallen out of sync — and invite us to slow down enough to listen.
Your body isn’t fragile. It’s responsive, sophisticated, and wise.
Sometimes the most restorative thing we can do isn’t to add more — it’s to align what’s already within us.
Disclaimer
The information provided in this article is for educational and entertainment purposes only and is not intended as medical advice or a substitute for professional care.
Always consult a qualified healthcare provider before making changes to your diet, supplements, medications, or lifestyle routines, especially if you are pregnant, nursing, taking prescription medications, or managing a chronic health condition.
Nourish & Flow and its contributors make no medical claims and assume no responsibility for the use or misuse of the information shared here.
References
Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of Withania somnifera root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3), 255–262.
Olsson, E. M., von Schéele, B., & Panossian, A. (2009). A randomized, double-blind, placebo-controlled, parallel-group study of the standardized extract SHR-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue. Planta Medica, 75(2), 105–112.
Panossian, A., & Wikman, G. (2010). Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress-protective activity. Pharmaceuticals, 3(1), 188–224.
Nicolaides, N. C., Charmandari, E., Kino, T., & Chrousos, G. P. (2017). Stress-related and circadian secretion and target tissue effects of glucocorticoids. Frontiers in Endocrinology, 8, 70.
Sigurjónsdóttir, H. A., Franzson, L., Manhem, K., Ragnarsson, J., Sigurdsson, G., & Wieling, W. (2001). Liquorice-induced rise in blood pressure: A linear dose–response relationship. Journal of Human Hypertension, 15(8), 549-552. DOI: 10.1038/sj.jhh.1001215
