Natural Adaptogen for Stress: Which One to Choose?
The word "adaptogen" has been everywhere for a few years now: ashwagandha, rhodiola, ginseng, shilajit... But what does this term actually mean, and more importantly, what does French regulation say about them? This is precisely where many articles stop too quickly, listing "benefits" without ever mentioning the legal framework or precautions.
In this article, we clarify what an adaptogen is, review the most sought-after substances, and honestly discuss what we know—and what we don't yet know—about each.
This article is for informational purposes only and does not replace medical advice. If you are undergoing treatment, are pregnant, breastfeeding, or have thyroid, liver, or heart conditions, consult a healthcare professional before taking any supplements.
What exactly is an adaptogen?
The term "adaptogen" is not an officially recognized category by European food supplement regulations—it originally stems from a concept born in Soviet pharmacological research in the 1940s-50s, designating plant substances supposedly helping the body adapt to various types of stress (physical, mental, environmental), without a specific targeted effect on a single system.
Concretely, this means that most adaptogens do not have health claims validated by the European Food Safety Authority (EFSA), unlike nutrients such as magnesium or vitamin B12. This is not necessarily a problem—many have centuries of traditional use—but it is an important nuance to be aware of before expecting a guaranteed effect.
Chronic stress: some benchmarks
A temporary peak of stress (before an exam, an interview) is normal and even useful. Chronic stress refers to a state of alert that persists for weeks or months, with possible repercussions on sleep, digestion, mood, and general energy—topics already covered in our articles on chronic fatigue and lack of concentration.
The most sought-after adaptogens and natural anti-stress remedies
Ashwagandha
Today, it is the most researched substance in this category in France, but also the most misunderstood from a regulatory perspective. Contrary to a still widespread misconception, ashwagandha is not prohibited in France: it has been on the official list of authorized plants in food supplements since 2014-2015, with a regulated withanolide content.
In April 2024, ANSES nonetheless issued a cautionary opinion recommending that ashwagandha be avoided by: pregnant or breastfeeding women, minors, individuals with thyroid, liver, or heart disorders, and individuals undergoing sedative treatment. This opinion follows reports of several adverse effects. For a healthy adult, its consumption remains authorized, but this opinion should be known before any purchase.
Rhodiola rosea
A plant native to cold regions (Siberia, Scandinavia), traditionally used for resistance to stress-related fatigue. Like ashwagandha, it does not currently benefit from recognized European health claims.
Magnesium
Already mentioned in our article on chronic fatigue: magnesium directly intervenes in the regulation of the nervous system, and a deficiency is frequently associated with irritability and poorer stress tolerance.
L-theanine
An amino acid found in green tea, already discussed in our article on concentration. It is often used for a relaxing effect without drowsiness, especially during the day.
Lemon balm
A plant traditionally used in France as an herbal tea or supplement to promote relaxation, especially in the evening. Unlike ashwagandha, it is not subject to any particular ANSES warning.
A substance still little known in France: shilajit
Shilajit, a mineral resin used for centuries in traditional medicine originating from the Himalayas and Altai, is sometimes informally classified among adaptogens due to its broad traditional use.
As with ashwagandha or rhodiola, shilajit does not benefit from a recognized European health claim regarding stress. However, unlike ashwagandha, it has not been the subject of a specific ANSES cautionary opinion to date—a difference that we felt it was important to clarify rather than imply that all these substances are equal in terms of safety.
If you wish to learn more about its composition and traceability, you can consult our product sheets and analysis certificates for information on altaiorigin.com.
How to find your way based on your situation
| Your situation | Often the first avenue explored |
|---|---|
| Healthy adult, prolonged stress | Ashwagandha (excluding populations with ANSES precautions) |
| Pregnant/breastfeeding woman, minor, thyroid/liver/heart condition | Avoid ashwagandha—magnesium or lemon balm to discuss with a professional |
| Stress with irritability, cramps | Magnesium |
| Need for relaxation without drowsiness during the day | L-theanine |
| Relaxation in the evening | Lemon balm |
| Interest in a less common traditional substance | Shilajit |
This table is an informative guide, not a prescription: the choice of a supplement should take into account your personal situation, ideally with the advice of a healthcare professional.
FAQ
Is ashwagandha really banned in France? No. It has been authorized since 2014-2015 with a regulated withanolide content. ANSES merely recommends, since April 2024, avoiding its consumption in certain at-risk populations (pregnancy, breastfeeding, minors, thyroid/liver/heart disorders, sedative treatment).
Are all adaptogens subject to the same precautions as ashwagandha? No, each substance has its own regulatory profile. The ANSES cautionary opinion from April 2024 specifically concerns ashwagandha (Withania somnifera), not all so-called adaptogenic plants.
Can multiple adaptogens be combined? It is preferable not to combine several supplements without the advice of a pharmacist, especially if you are currently taking medication.
In summary
The word "adaptogen" covers very different substances, with sometimes ancient traditional uses but distinct regulatory frameworks and safety profiles for each. Ashwagandha, the most popular, is authorized in France but has been subject to specific ANSES precautions since 2024. Other substances, like magnesium or lemon balm, do not raise the same questions. Before choosing, it is better to research each substance individually rather than relying on a generic label.
To learn more, also consult our articles on chronic fatigue, lack of concentration, and lack of energy.