Dr. Stacy Sims on Adaptogens: What Women Should Know

Adaptogens are natural plant compounds that help the body adapt to physical, mental, and emotional stress. They work by modulating the stress response, essentially supporting the body’s ability to return to balance (or homeostasis) more quickly after a challenge.

For women, this is especially important. As Dr. Sims often notes, stress doesn’t just affect mood or energy—it influences hormones, recovery, sleep, and even performance outcomes. Chronic stress can elevate cortisol, disrupt menstrual cycles, reduce training gains, and increase fatigue.

That’s where adaptogens can help. “I’m a great advocate of adaptogens when it comes to relieving stress and supporting sleep, particularly ashwagandha and rhodiola rosea,” says Dr. Sims. These compounds can help regulate the body’s stress response, promote calm focus, and improve resilience without sedation or overstimulation.

Modern research has caught up with what ancient healing traditions long understood: certain herbs can help buffer the body against stress.

• Ashwagandha has been shown in multiple clinical trials to reduce cortisol levels, improve sleep, and lower anxiety. It’s also associated with better cognitive performance, memory, and endurance.
  
  

• Rhodiola rosea has demonstrated benefits for endurance, energy, focus, and fatigue, particularly under conditions of stress or high workload. Some studies suggest it may help balance neurotransmitters like dopamine and serotonin, supporting mood and motivation.
  
  

• L-theanine, found naturally in green tea, promotes relaxation without drowsiness by increasing alpha brain wave activity. It can also support calm focus and reduce the jitteriness that sometimes accompanies caffeine or stress.

• Schisandra stimulates the central nervous system, enhances cognition, and can be a good substitute for caffeine when you want to avoid that “tired but wired” feeling. It increases oxidation in the mitochondria, which enhances aerobic capacity. The smallest effective dose is 500 mg to 2 g of extract (or 1.5 to 6 g of crude schisandra) daily.
  
  

For Dr. Sims, adaptogens fit into a broader framework of stress management and performance optimization for women. “Women experience stress differently because of hormonal fluctuations,” she says. “Our bodies are more sensitive to cortisol, especially during the luteal phase or perimenopause. Adaptogens can help blunt that heightened stress response.”

On her website, Dr. Sims also writes about adaptogenic mushrooms, such as reishi, chaga, cordyceps, and lion’s mane, which have been used medicinally for thousands of years in many different cultures. She says: “Research shows that the polysaccharides (specially beta glucans) found in mushrooms may make them particularly good for strengthening immunity and that these mushrooms also can act as an adaptogens, helping the body be more stress resilient.”

With so many adaptogen supplements available, knowing which ones to trust can feel overwhelming. Dr. Sims emphasizes simplicity, quality, and evidence. She says: “Choose one based on the outcome you’re looking for and take it for two weeks. After that time, if you feel you need additional help, try adding a second one that has similar effects. Generally speaking, less is more with adaptogens. As with any new therapy, check with your doctor if you have concerns about drug or other therapy interactions.”

Here’s how she suggests approaching it:

1. Choose based on your needs:

• For stress and sleep: Ashwagandha
  

• For energy and focus under stress: Rhodiola Rosea
  

• For calm alertness: L-Theanine
  
  

2. Check the form and dosage:

• Ashwagandha: 300–600 mg/day (standardized extract)
  

• Rhodiola Rosea: 200–400 mg/day (standardized to rosavins/salidrosides)
  

• L-Theanine: 200-400 mg/day (can be combined with caffeine or taken alone)
  
  

3. Time it right:

• Take Ashwagandha in the evening or before bed for relaxation and better sleep.
  

• Take Rhodiola earlier in the day or before training for energy and focus.
  

• Take L-Theanine anytime you need calm focus. It can be especially helpful before bed in times of jetlag and/or shift work. 
  
  

4. Look for third-party testing:

Dr. Sims stresses the importance of quality assurance. “Choose NSF Certified for Sport® products so you know what’s in your supplement is exactly what the label says.”

Pro Tip: Combine mindfulness and adaptogens for best results—create a small evening ritual with breathwork and stretching to truly support your nervous system.

Ready to stress less, focus better, and sleep more soundly? Explore Momentous Ashwagandha, Rhodiola Rosea, and L-Theanine—formulated with transparency, backed by science, and trusted by Dr. Sims to help women feel more balanced and resilient every day.

Dr. Sims has partnered with Momentous for many years and regularly uses Momentous Ashwagandha, Momentous Rhodiola Rosea, and Momentous L-Theanine. She also co-developed The Women’s Three, a daily stack of Iron, Calcium, and Vitamin D3, designed to support foundational health for performance-driven women across all phases of life.