What Are Adaptogens and Why Are They in Drinks?
Adaptogens are non-toxic plants, herbs, and mushrooms that proponents claim help the body resist stressors of all kinds, whether physical, chemical, or biological. They are often marketed as natural ways to help the body return to a state of balance, or homeostasis. Common adaptogens found in drinks include ashwagandha, rhodiola, holy basil, ginseng, and medicinal mushrooms like reishi and cordyceps. These ingredients are infused into beverages like sparkling waters, teas, and non-alcoholic spirits to create functional drinks with claimed benefits for stress, energy, focus, and immunity.
The Problem with Limited Regulation
For most healthy adults, drinks with adaptogens are generally considered safe when produced by reputable brands and consumed as directed. However, unlike prescription medications, adaptogens are classified as dietary supplements by the U.S. Food and Drug Administration (FDA), which does not regulate them for safety or effectiveness before they are marketed. This means:
- Inconsistent Product Quality: The amount and quality of the adaptogen listed on the label may not accurately reflect the contents inside the drink.
- Potential for Contamination: Lack of oversight increases the risk of contamination with heavy metals, pesticides, or other harmful substances.
- Unverified Claims: Manufacturers are responsible for ensuring their marketing claims are not misleading, but they do not need to provide proof of effectiveness to the FDA before selling the product.
To mitigate these risks, it is crucial for consumers to choose brands that utilize third-party testing and transparent sourcing to ensure product purity and potency.
Potential Risks and Common Side Effects
Even with high-quality products, side effects can occur, and certain individuals may need to avoid adaptogen drinks entirely. The risks and effects depend on the specific adaptogen, dosage, and individual health circumstances.
Common Mild Side Effects
- Gastrointestinal upset (nausea, diarrhea, stomach pain)
- Headaches and dizziness
- Altered sleep patterns, including drowsiness or insomnia
- Jitteriness or agitation
Who Should Avoid Adaptogen Drinks?
Certain populations should exercise extreme caution or avoid adaptogen drinks due to potential health risks:
- Pregnant and breastfeeding women: Many adaptogens lack sufficient safety data for this group and some, like ashwagandha, may influence hormone levels.
- Individuals on medication: Adaptogens can interfere with common prescription drugs, including those for diabetes, blood pressure, blood thinners, antidepressants, and immunosuppressants.
- People with autoimmune disorders: Certain adaptogens can stimulate the immune system, which may be counterproductive or dangerous for those with conditions like lupus or rheumatoid arthritis.
- Upcoming Surgery: Some adaptogens can affect blood clotting or blood pressure, necessitating caution before a surgical procedure.
- People with Liver Conditions: Certain adaptogens, like high doses of reishi, have been linked to potential liver injury.
Always consult a healthcare provider before starting adaptogen drinks, especially if you fall into any of these categories or have a pre-existing health condition.
Comparison of Common Adaptogens in Drinks
| Adaptogen | Claimed Benefits | Potential Risks & Interactions | Safety Considerations |
|---|---|---|---|
| Ashwagandha | Stress reduction, sleep support, anxiety relief | May cause digestive upset; interacts with sedatives, diabetes, and blood pressure medications; potentially liver toxic in high doses | Avoid if pregnant, breastfeeding, or taking sedative, diabetes, or blood pressure medication |
| Rhodiola Rosea | Fatigue reduction, mood enhancement, improved focus | Potential side effects include insomnia, headache, and dizziness; may interact with antidepressants | Use with caution if taking antidepressants or have high blood pressure |
| Reishi Mushroom | Immune support, energy, stress reduction | Possible side effects like nausea and insomnia; potential for liver injury in high doses; interacts with blood thinners | Consult a doctor if on blood thinners, immunosuppressants, or have a liver condition |
| Ginseng | Cognitive function, energy, blood sugar management | Most common side effect is insomnia; may worsen autoimmune disorders and interfere with blood clotting | Not recommended for pregnant or breastfeeding women; monitor closely if taking blood thinners |
How to Choose Safe Adaptogen Drinks
If you decide to try drinks with adaptogens, follow these steps to minimize your risk:
- Research Reputable Brands: Look for companies known for transparent sourcing and manufacturing practices. Good indicators include clear labeling and detailed product information on their websites.
- Seek Third-Party Testing: Look for certification seals from independent organizations like USP, NSF, or ConsumerLab.com, which verify product quality and purity.
- Read the Ingredients List: Be aware of not just the adaptogens, but also any other added ingredients like high levels of sugar, artificial sweeteners, or preservatives.
- Start with Low Doses: Begin with the lowest recommended serving to see how your body reacts before increasing your intake.
- Pay Attention to Your Body: Monitor for any adverse side effects. If you experience discomfort, stop consumption and consult a healthcare professional.
Conclusion: Your Health is Not a Trend
The popularity of adaptogen drinks reflects a growing interest in natural wellness solutions. While they can be a safe and healthy addition for some, they are not without risk. The lack of standardized regulation means that not all products are created equal, and some ingredients carry the potential for side effects or serious drug interactions. By approaching these beverages with a critical eye, researching products thoroughly, and consulting a healthcare professional, you can make informed choices that prioritize your safety. Your health is unique, and what works for one person may not be right for you. Informed consumption is the most important ingredient for your wellness journey.
For more information on dietary supplements and interactions, you can consult the U.S. Food and Drug Administration's consumer guide on mixing medications and dietary supplements.
