· By Amy Suzanne Upchurch, Founder + CEO of Pink Stork, Certified Health Coach, INHC
Is "adaptogens 2.0" backed by real research, or just ashwagandha's reputation?
Mostly the latter. Multiple independent meta-analyses of randomized controlled trials support ashwagandha specifically for reductions in perceived stress and, in several pooled analyses, serum cortisol.† But "adaptogens 2.0" content often lumps ashwagandha in with rhodiola, mushrooms, and other botanicals as if they all share that same depth of evidence, and most of them simply don't have it yet.
What "adaptogen" actually means, and why the term gets overused
An adaptogen is broadly defined as a substance believed to help the body maintain balance under stress. It's a useful umbrella term, but it isn't a research category. Grouping ashwagandha, rhodiola, and various mushrooms together under "adaptogens 2.0" implies a shared evidence base that doesn't actually exist in equal measure across each botanical.
What multiple meta-analyses specifically show for ashwagandha
A 2025 systematic review and meta-analysis published in BJPsych Open, covering 15 randomized controlled trials and 873 participants, found ashwagandha supplementation was associated with statistically significant reductions in Perceived Stress Scale scores and cortisol levels compared with placebo.1 A separate systematic review and meta-analysis reached similar conclusions on stress and anxiety outcomes.2 The National Center for Complementary and Integrative Health notes that ashwagandha is one of the most studied herbs in the adaptogen category, and that current research supports its use for stress and sleep specifically, while noting evidence on anxiety specifically remains less clear.3
The one honest caveat in the research
Not every meta-analysis reaches identical conclusions. At least one pooled analysis found a statistically significant reduction in cortisol levels but no significant improvement in perceived stress scores in that specific dataset.4 Effect sizes vary by study population, dose, and duration of use, which is worth knowing rather than treating every headline the same way.
Where "adaptogens 2.0" overreaches by association
Ashwagandha has the deepest and most consistent trial base of the commonly cited adaptogens.1,2 Extending that same confidence to rhodiola, various mushrooms, or "adaptogens" as a blanket category overstates what's been directly studied for each individual botanical. Research suggests ashwagandha supplementation is associated with lower perceived stress and, in several analyses, cortisol, in trial settings.† That's a claim about the research, not a guarantee about any one product or person.
"The FDA does not regulate dietary supplements. So making sure that whatever you're taking is being made by a reputable organization is really important."
— Dr. Jummy Amuwo, Pharm.D., MPH, BCPS, Clinical Pharmacist and Board Certified Pharmacotherapy Specialist
Ashwagandha as part of a broader daily stress formula
Cortisol Complex, featuring 300 mg of Organic Ashwagandha Root, uses the dose range studied in much of the available research, alongside chamomile, saffron, and a full B-vitamin complex, to support a healthy stress response.†
"I want every woman to feel confident in what she's putting in her body, not just because it's trendy, but because she understands why. That's always been the heart behind Pink Stork."
— Amy Suzanne Upchurch, Founder and CEO of Pink Stork
How to think about adaptogens without buying into all of them equally
- Ask what's actually been studied for the specific botanical, not the category it's marketed under.
- Look for consistency across multiple independent meta-analyses, not just one favorable study.
- Expect research-supported ingredients to be discussed in terms of population-level associations, not individual guarantees.
- Choose supplements from cGMP-certified, third-party tested manufacturers, given that dietary supplements aren't FDA-regulated the way medications are.5
Cortisol Complex is third-party tested in cGMP-certified laboratories, non-GMO, and gluten-free.†
Frequently asked questions
Is ashwagandha the most studied adaptogen?
Among commonly cited adaptogens, ashwagandha has the deepest and most consistent randomized controlled trial base.1,2
Do rhodiola and mushroom adaptogens have the same level of evidence?
Not to the same extent as ashwagandha specifically; "adaptogens 2.0" content that groups them together often overstates the shared evidence base.
Does ashwagandha lower cortisol in every study?
Most meta-analyses find an association between ashwagandha and lower cortisol or perceived stress, though at least one pooled analysis found a cortisol reduction without a significant change in perceived stress.4
Is ashwagandha regulated by the FDA the way medications are?
No. Dietary supplements are not regulated by the FDA the same way medications are, which is why manufacturer reputation and third-party testing matter.5
Does Cortisol Complex guarantee lower cortisol for any individual?
No. The research shows population-level associations in trial settings; individual results vary, and Cortisol Complex is formulated to support a healthy stress response, not to guarantee a specific biomarker outcome.†
Is ashwagandha safe for everyone?
Ashwagandha may interact with certain medications and isn't appropriate for everyone; always consult your healthcare provider before starting any new supplement.†
† These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Always consult your healthcare provider before starting any new supplement, especially during pregnancy, breastfeeding, or while managing a medical condition. Keep out of reach of children.
Sources: 1 "Effects of Ashwagandha Supplements on Cortisol, Stress, and Anxiety Levels in Adults: A Systematic Review and Meta-Analysis," BJPsych Open, 2025. 2 "Effects of Ashwagandha (Withania Somnifera) on stress and anxiety: A systematic review and meta-analysis". 3 National Center for Complementary and Integrative Health: Ashwagandha. 4 NIH Office of Dietary Supplements: Ashwagandha Fact Sheet for Health Professionals.
