Unpacking the science of adaptogenic beverages (September 2026)

By Carrie Dennett, MPH, RDN

Walk down the beverage aisle of any modern grocery store, and you’ll notice a significant shift. Where shelves were once exclusively dominated by caffeinated energy drinks and sugary sodas, there is now a booming market of aesthetically pleasing cans boasting a new kind of buzz: the “adaptogenic” beverage. Designed to replace your morning coffee without the jitters, or your evening glass of wine without the hangover, these drinks are infused with ingredients like ashwagandha, rhodiola, and reishi mushroom.

The desire to cut back on alcohol and caffeine has merit. Many of us are tired of the anxiety loop caused by drinking coffee all day or the disrupted sleep and sluggish mornings that can follow evening alcohol. Swapping these for a beverage that promises to actively reduce stress and balance our nervous systems sounds like a perfect solution. However, while traditional medicine has used these compounds for centuries, the modern translation into sparkling waters and mocktails requires a closer look. Can you truly drink your way to a balanced mind?

Adaptogens are a class of herbs and fungi clinically defined by their ability to help the body resist physical, chemical, and biological stressors. They work by interacting with the hypothalamic-pituitary-adrenal (HPA) axis, our central stress response system, essentially coaching the body to return to homeostasis rather than spiking into “fight or flight” mode.

The challenge with adaptogenic beverages, specifically, is dosage and bioavailability. Clinical trials demonstrating the efficacy of adaptogens usually involve concentrated, standardized extracts taken consistently over weeks or months. Many commercial beverages don’t disclose the exact quantity of the adaptogens they contain, often relying on “proprietary blends” that may only offer a sub-clinical dosed of the active ingredient.

Ashwagandha. Ashwagandha (Withania somnifera) is arguably the most famous adaptogen, frequently marketed in evening wind-down drinks as an alcohol replacement. Ashwagandha has robust clinical backing for its stress-reducing properties. However, the effective clinical dose in such studies typically ranges from 300 to 600 milligrams (mg) daily. If a beverage contains only 50 mg of unstandardized root powder, the physiological impact on your cortisol levels will be minimal.

Rhodiola. Often found in morning “focus” drinks, Rhodiola (Rhodiola rosea) is used as a stimulant alternative. It’s traditionally grown in cold, mountainous regions and has been used to increase physical endurance and fight fatigue. Rhodiola shows genuine promise as a fatigue fighter. It appears to work by influencing neurotransmitters like serotonin and dopamine, providing a subtle, sustained lift rather than the aggressive spike and crash characteristic of caffeine. Again, consistency is key; the benefits of Rhodiola build over time rather than acting as an immediate, one-off energy jolt.

Reishi: Reishi (Ganoderma lucidum) is a functional mushroom frequently included in nighttime tonics to promote relaxation and immune health. Unlike culinary mushrooms, reishi is woody and bitter, making it better suited for teas, tinctures, and flavored drinks. Reishi is rich in polysaccharides and triterpenoids, which have been studied for their immunomodulatory effects. While it doesn’t act as a traditional sedative, its ability to mitigate systemic fatigue can indirectly support better sleep quality, making it a thoughtful swap for a nightcap.

All that said, the true benefit of adaptogenic beverages may not be what you think. The immediate health benefits you experience from these drinks likely come from what you are aren’t drinking, rather than what you are.

Replacing a standard alcoholic drink with an adaptogenic mocktail means you are avoiding what is essentially a central nervous system depressant that fragments REM sleep, causes cellular dehydration, and induces a mild toxic response. Replacing a third cup of coffee with a rhodiola seltzer may help you break the “wired but tired” cycle.

Adaptogens are fascinating, biologically active compounds with true therapeutic potential. If you enjoy the taste of these beverages and the ritual of opening a special can at the end of the day, they are a wonderful addition to your routine. Just remember to read the labels for meaningful dosages, and recognize that your improved mood and better sleep might simply be your body thanking you for skipping the alcohol and the extra caffeine. Also, if you are seeking a “meaningful” dose and you take medication for another condition, it’s a good idea to check with your doctor or pharmacist first.

References:

Panossian A, Wikman G. Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress-Protective Activity. Pharmaceuticals (Basel). 2010 Jan 19;3(1):188-224. https://pmc.ncbi.nlm.nih.gov/articles/PMC3991026/

Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012 Jul;34(3):255-62. https://pmc.ncbi.nlm.nih.gov/articles/PMC3573577/

Shenoy S, Chaskar U, Sandhu JS, Paadhi MM. Effects of eight-week supplementation of Ashwagandha on cardiorespiratory endurance in elite Indian cyclists. J Ayurveda Integr Med. 2012 Oct;3(4):209-14. https://pmc.ncbi.nlm.nih.gov/articles/PMC3545242/

Ishaque S, Shamseer L, Bukutu C, Vohra S. Rhodiola rosea for physical and mental fatigue: a systematic review. BMC Complement Altern Med. 2012 May 29;12:70. https://pmc.ncbi.nlm.nih.gov/articles/PMC3541197/

Ivanova Stojcheva E, Quintela JC. The Effectiveness of Rhodiola rosea L. Preparations in Alleviating Various Aspects of Life-Stress Symptoms and Stress-Induced Conditions-Encouraging Clinical Evidence. Molecules. 2022 Jun 17;27(12):3902. https://pmc.ncbi.nlm.nih.gov/articles/PMC9228580/

Tang W, Gao Y, Chen G, Gao H, Dai X, Ye J, Chan E, Huang M, Zhou S. A randomized, double-blind and placebo-controlled study of a Ganoderma lucidum polysaccharide extract in neurasthenia. J Med Food. 2005 Spring;8(1):53-8. https://journals.sagepub.com/doi/epdf/10.1089/jmf.2005.8.53

Wachtel-Galor S, Yuen J, Buswell JA, et al. Ganoderma lucidum (Lingzhi or Reishi): A Medicinal Mushroom. In: Benzie IFF, Wachtel-Galor S, editors. Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Boca Raton (FL): CRC Press/Taylor & Francis; 2011. Chapter 9. Available from: https://www.ncbi.nlm.nih.gov/books/NBK92757/