Look, there’s a good chance you don’t know half the ingredients in a given adaptogen drink—or if you’ve heard the name, you don’t know what each ingredient is supposed to do for you. So a short glossary is in order, among some of the most common ingredients.
Note, however, that homeopathic adaptogens are not prescription medicine. The science mostly is not in. Folk wisdom, bolstered by a promising study or two, is often the most you’ll get in terms of proof of effectiveness for most ingredients. Here are the most common ingredients you’ll find.
Functional Mushrooms
For a full accounting of each type of mushroom, its effects, and the best evidence for the effectiveness of each, check out WIRED’s guide to mushroom supplements. But in practice, you’ll see about three types of functional mushrooms in adaptogen and nootropic drinks.
Note that many sources recommend avoiding medicinal mushroom use during pregancy, mostly for sheer lack of data.
Reishi (Ganoderma lucidum)
A mushroom variety rich in polysaccharides thought to aid calmness and focus, being studfied for possible uses to aid lung function or glucose regulation. Evidence of benefit is slim, but ingestion is generally considered safe over spans of multiple months.
Lion’s Mane (Hericium erinaceus)
A mushroom widely regarded as a “brain superfood,” thought to boost production of nerve growth factor (NGF), a protein that helps maintain and regenerate neurons. Limited evidence suggests lion’s mane improves performance in some tasks, and reduces stress.
Cordyceps (Cordyceps sinensis)
Seen The Last of Us on HBO? Well, that’s cordyceps. It’s a parasitic fungus that infects insects and manipluates their behavior. In the human world, it’s mostly booked a s a performance enhancer for stamina and workout recovery—a notion that’s very tentatively backed by some preliminary research.
Other Common Nootropics
Ashwagandha (Withania somnifera)
Ashwagandha is an evergreen shrub long used as a folk remedy for stress, anxiety and improved sleep—uses that seem to be backed up by preliminary research. The most common side effects are gastrointestinal.
L-Theanine
Theanine is an amino acid commonly found in tea. There’s some evidence that theanine lowers stress and boosts dopamine and serotonin, and improves both focus and sleep. Side effects are largely undocumented at low doses.
L-Tryptophan
Tryptophan is an essential amino acid that your brain converts to serotonin, with some documented benefits to both mood and sleep—present in poultry and a number of other foods. It’s not recommended to take tryptophan if you’re on an SSRI for depression or other conditions.
Ginseng (Panax ginseng)
A folk remedy since way back, ginseng has been linked to health improvements as disparate as anticarcinogenic properties, increased mental performance, and better glucose regulation.
Maca Powder (Lepidium meyenii)
Maca, also known as Peruvian ginseng, is consideered to be good for improved stamina, erectile function, and the libido—at least in animal studies—as well as easing some menopausal symptoms.
