Adaptogens: what's real, what's hype

The genuine adaptogens with evidence:

• Ashwagandha — strongest evidence base for cortisol reduction in stressed populations.
• Korean red ginseng — substantial evidence for energy, vitality, and cognitive performance.
• Tongkat Ali — most-evidenced botanical for energy and vitality support in men.
• Rhodiola rosea — strong evidence for stress-induced fatigue.

Maca, holy basil, and eleuthero have weaker evidence and shouldn't be confused with the genuine ones.