Nutrition Research Column – April 2025 – Adaptogens and Nootropics – Nutrients to Improve Stress Management, Mental Health Outcomes, and Cognition

by Sheyla Leon, Vanessa Frost-Piedrahita, MSEd, CSCS,*D, RSCC, and Drew Gonzalez, PhD, CISSN, CSCS,*D, TSAC-F,*D
TSAC Report August 2025
Vol 77, Issue 1

Share:

This column examines several popular adaptogen and nootropic supplements that have been purported to either aid the adaptation to stress or enhance cognition.

Paywall block issue

This article is not configured properly for members or paid content.
isMemberOnly: {{isMemberOnly}} | isPaidContent: {{isPaidContent}}
spc: One or more parts of the product SPC is missing.

Read the full article

View the video

Login to view more


{{discountDesc}} Valid thru {{discountEnds}}

This {{ogType == 'video.other' ? 'video':'article'}} is available with a NSCA membership

This {{ogType == 'video.other' ? 'video':'article'}} can be purchased for {{prices}}
Price includes membership pricing and promotions

Purchase this {{ogType == 'video.other' ? 'video':'article'}}. Price range: {{prices}}
Price range includes membership pricing and promotions

Become a Member Add to Cart Login

This article originally appeared in TSAC Report, the NSCA’s quarterly, online-only publication geared toward the training of tactical athletes, operators, and facilitators. It provides research-based articles, performance drills, and conditioning techniques for operational, tactical athletes. The TSAC Report is only available for NSCA Members. Read more articles from TSAC Report

Share:

References

  1. Akhgarjand, C, Asoudeh, F, Bagheri, A, Kalantar, Z, Vahabi, Z, Shab-bidar, S, et al. Does ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials. Phytotherapy Research 36: 4115-4124, 2022.
  2. Al Shamli, A, Mourgan, FHA, AI-Yaaribi, A, and Ahmed Hefny, NE. Adaptogenic herbs as natural sources of sports performance enhancers. The Open Medicinal Chemistry Journal 18, 2024.
  3. Amir, M, Vohra, M, Raj, RG, Osoro, I, and Sharma, A. Adaptogenic herbs: A natural way to improve athletic performance. Health Sciences Review 7: 100092, 2023.
  4. Bailes, JE, and Patel, V. The potential for DHA to mitigate mild traumatic brain injury. Military Medicine 179: 112-116, 2014.
  5. Baker, B. Military effectiveness of five dietary supplements purported to aid cognitive and physical performance. Journal of Military and Veterans Health 25: 35-47, 2017.
  6. Baker, C, Kirby, JB, O'Connor, J, Lindsay, KG, Hutchins, A, and Harris, M. The perceived impact of ashwagandha on stress, sleep quality, energy, and mental clarity for college students: Qualitative analysis of a double-blind randomized control trial. Journal of Medicine and Food 25: 1095-1101, 2022.
  7. Barringer, N, Crombie, A, and Kotwal, R. Impact of a purported nootropic supplementation on measures of mood, stress, and marksmanship performance in U.S. active duty soldiers. Journal of the International Society of Sports Nutrition 15: 26, 2018.
  8. Bernatoniene, J, Jakstas, V, and Kopustinskiene, DM. Phenolic compounds of rhodiola rosea I. as the potential alternative therapy in the treatment of chronic diseases. International Journal of Molecular Science 24, 2023.
  9. Bonilla, DA, Moreno, Y, Gho, C, Petro, JL, Odriozola-Martfnez, A, and Kreider, RB. Effects of ashwagandha (withania somnifera) on physical performance: Systematic review and bayesian meta­analysis. Journal of Functional Morphology and Kinesiology 6, 2021.
  10. Cappelletti, S, Piacentino, D, Sani, G, and Aromatario, M. Caffeine: Cognitive and physical performance enhancer or psychoactive drug? Current Neuropharmacology 13: 71-88, 2015.
  11. Chandrasekhar, K, Kapoor, J, and Anishetty, S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine 34: 255-262, 2012.
  12. Cheah, KL, Norhayati, MN, Husniati, Yaacob, L, and Abdul Rahman, R. Effect of ashwagandha (withania somnifera) extract on sleep: A systematic review and meta-analysis. PLoS One 76: e0257843, 2021.
  13. Choudhary, D, Bhattacharyya, S, and Bose, S. Efficacy and safety of ashwagandha (withania somnifera (L.) dunal) root extract in improving memory and cognitive functions. Journal of Dietary Supplements 14: 599-612, 2017.
  14. Close, GL, Kasper, AM, Walsh, NP, and Maughan, RJ. Food first but not always food only: Recommendations for using dietary supplements in sport. International Journal of Sports Nutrition and Exercise Metabolism 32: 371-386, 2022.
  15. Darbinyan, V, Kteyan, A, Panossian, A, Gabrielian, E, Wikman, G, and Wagner, H. Rhodiola rosea in stress induced fatigue - A double blind cross-over study of a standardized extract SHR-5 with a repeated low-dose regimen on the mental performance of healthy physicians during night duty. Phytomedicine 7: 365-371, 2000.
  16. Fekedulegn, D, Burchfiel, CM, Charles, LE, Hartley, TA, Andrew, ME, and Violanti, JM. Shift work and sleep quality among urban police officers: The BCOPS study. Journal of Occupational and Environmental Medicine 58: e66-71, 2016.
  17. Gonzalez, DE, Dillard, CC, Johnson, SE, Martin, SE, and McAllister, MJ. Physiological stress responses to a live-fire training evolution in career structural firefighters. Journal of Occupational and Environmental Medicine 66: 475-480, 2024.
  18. Gonzalez, DE, McAllister, MJ, Waldman, HS, Ferrando, AA, Joyce, J, Barringer, ND, et al. International society of sports nutrition position stand: tactical athlete nutrition. Journal of International Society of Sports Nutrition 19: 267-315, 2022.
  19. Gopukumar, K, Thanawala, S, Somepalli, V, Rao, TS, Thamatam, VB, and Chauhan, S. Efficacy and safety of ashwagandha root extract on cognitive functions in healthy, stressed adults: A randomized, double-blind, placebo-controlled study. Evidence-Based Complementary and Alternative Medicine 2021: 8254344, 2021.
  20. Guest, NS, VanDusseldorp, TA, Nelson, MT, Grgic, J, Schoenfeld, BJ, Jenkins, NDM, et al. International Society of Sports Nutrition position stand: Caffeine and exercise performance. Journal of the International Society of Sports Nutrition 18: 1, 2021.
  21. Guzman, JF, Esteve, H, Pablos, C, Pablos, A, Blasco, C, and Villegas, JA. DHA - Rich fish oil improves complex reaction time in female elite soccer players. Journal of Sports Science and Medicine 10: 301-305, 2011.
  22. Hallahan, B, Hibbeln, JR, Davis, JM, and Garland, MR. Omega-3 fatty acid supplementation in patients with recurrent self-harm. Single-centre double-blind randomised controlled trial. British Journal of Psychiatry 190: 118-122, 2007.
  23. Heileson, JL, Anzalone, AJ, Carbuhn, AF, Askow, AT, Stone, JD, Turner, SM, et al. The effect of omega-3 fatty acids on a biomarker of head trauma in NCAA football athletes: A multi-site, non­randomized study. Journal of the International Society of Sports Nutrition 18: 65, 2021.
  24. Heileson, JL, Macartney, MJ, Watson, NL, Sergi, TE, Jagim, AR, Anthony, R, and Peoples, GE. Nutritional optimization for brain health in contact sports: A systematic review and meta-analysis on long-Chain w-3 fatty acids and neurofilament light. Current Developments in Nutrition 8: 104454, 2024.
  25. Hung, SK, Perry, R, and Ernst, E. The effectiveness and efficacy of Rhodiola rosea L.: A systematic review of randomized clinical trials. Phytomedicine 18: 235-244, 2011.
  26. lshaque, S, Shamseer, L, Bukutu, C, and Vohra, S. Rhodiola rosea for physical and mental fatigue: A systematic review. BMC Complement Alternative Medicine 12: 70, 2012.
  27. lvanova Stojcheva, E, and Quintela, JC. The effectiveness of Rhodiola rosea L. preparations in alleviating various aspects of life-stress symptoms and stress-induced conditions-Encouraging clinical evidence. Molecules 27: 3902, 2022.
  28. Jager, R, Heileson, JL, Abou Sawan, S, Dickerson, BL, Leonard, M, Kreider, RB, et al. International Society of Sports Nutrition position stand: Long-chain omega-3 polyunsaturated fatty acids. Journal of the International Society of Sports Nutrition 22: 2441775, 2025.
  29. Jowko, E, Sadowski, J, Dlugo/Elcka, B, Gierczuk, D, Opaszowski, B, and Cieslinski, I. Effects of Rhodiola rosea supplementation on mental performance, physical capacity, and oxidative stress biomarkers in healthy men. Journal of Sport and Health Science 7: 473-480, 2018.
  30. Kamimori, GH, Mclellan, TM, Tate, CM, Voss, DM, Niro, P, and Lieberman, HR. Caffeine improves reaction time, vigilance and logical reasoning during extended periods with restricted opportunities for sleep. Psychopharmacology 232: 2031-2042, 2015.
  31. Kerksiek, CM, Wilborn, CD, Roberts, MD, Smith-Ryan, A, Kleiner, SM, Jager, R, et al. ISSN exercise and sports nutrition review update: Research and recommendations. Journal of the International Society of Sports Nutrition 15: 38, 2018.
  32. Khoshakhlagh, AH, Al Sulaie, S, Yazdanirad, S, Orr, RM, Dehdarirad, H, and Milajerdi, A. Global prevalence and associated factors of sleep disorders and poor sleep quality among firefighters: A systematic review and meta-analysis. Heliyon 9: e13250, 2023.
  33. Kim, HY. Neuroprotection by docosahexaenoic acid in brain injury. Military Medicine 179: 106-111, 2014.
  34. Koop, T, Dienel, A, Heidmann, M, and Monte, TF. Effects of an extract on mental resource allocation and attention: An event­related potential dual task study. Phytotherapy Research 34: 3287-3297, 2020.
  35. Kumar, P, Banik, SP, Goel, A, Chakraborty, S, Bagchi, M, and Bagchi, D. A critical assessment of the whole plant-based phytotherapeutics from Withania somnifera (L.) Dunal with respect to safety and efficacy vis-a-vis leaf or root extract­based formulation. Toxicology Mechanisms and Methods 33: 698-706, 2023.
  36. Lee, S-Y, Lin, K-T, Chen, Y, and Dai, Y-H. Rhodiola crenulata extract supplement significantly attenuates hypoxia-reduced oxygen saturation and cognitive function. Journal of Herbal Medicine 41: 100732, 2023.
  37. Leonard, M, Dickerson, B, Estes, L, Gonzalez, DE, Jenkins, V, Johnson, S, et al. Acute and repeated ashwagandha supplementation improves markers of cognitive function and mood. Nutrients 16, 2024.
  38. Lieberman, HR, Tharion, WJ, Shukitt-Hale, B, Speckman, KL, and Tulley, R. Effects of caffeine, sleep loss, and stress on cognitive performance and mood during U.S. Navy SEAL training. Sea-Air­Land. Psychopharmacology 164: 250-261, 2002.
  39. Lopresti, AL, Smith, SJ, Malvi, H, and Kodgule, R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore) 98: e17186, 2019.
  40. Lorca, C, Mulet, M, Arevalo-Caro, C, Sanchez, MA. Perez, A, Perrino, M, et al. Plant-derived nootropics and human cognition: A systematic review. Critical Reviews in Food Science and Nutrition 63: 5521-5545, 2023.
  41. Lowery, LM, Anderson, DE, Scanlon, KF, Stack, A, Escalante, G, Campbell, SC, et al. International Society of Sports Nutrition position stand: Coffee and sports performance. Journal of the International Society of Sports Nutrition 20: 2237952, 2023.
  42. Ma, GP, Zheng, Q, Xu, MB, Zhou, XL, Lu, L, Li, ZX, and Zheng, GQ. Rhodiola rosea L. improves learning and memory function: Preclinical evidence and possible mechanisms. Frontiers in Pharmacology 9: 1415, 2018.
  43. Mantua, J, Bessey, AF, Mickelson, CA, Choynowski, JJ, Noble, JJ, Burke, TM, et al. Sleep and high-risk behavior in military service members: A mega-analysis of four diverse U.S. Army units. Sleep 44, 2021.
  44. Marriott, BP, Turner, TH, Hibbeln, JR, Newman, JC, Pregulman, M, Malek, AM, et al. Impact of fatty acid supplementation on cognitive performance among United States (US) military officers: The ranger resilience and improved performance on phospholipid­bound omega-3's (RRIPP-3) study. Nutrients 13, 2021.
  45. Mclellan, TM, Bell, DG, and Kamimori, GH. Caffeine improves physical performance during 24 h of active wakefulness. Aviation, Space, and Environmental Medicine 75: 666-672, 2004.
  46. Mclellan, TM, Caldwell, JA, and Lieberman, HR. A review of caffeine's effects on cognitive, physical and occupational performance. Neuroscience and Biobehavioral Reviews 71: 294-312, 2016.
  47. Mikulska, P, Malinowska, M, lgnacyk, M, Szustowski, P, Nowak, J, Pesta, K, et al. Ashwagandha (Withania somnifera) - Current research on the health-promoting activities: A narrative review. Pharmaceutics 15, 2023.
  48. Miller, SM, Zynda, AJ, Sabatino, MJ, Jo, C, Ellis, HB, and Dimeff, RJ. A pilot randomized controlled trial of docosahexaenoic acid for the treatment of sport-related concussion in adolescents. Clinical Pediatrics 61: 785-794, 2022.
  49. Montain, S, and Jonas, WB. Nutritional armor: Omega-3 for the warfighter. Military Medicine 179: 1, 2014.
  50. Mullins, VA, Graham, S, Cummings, D, Wood, A, Ovando, V, Skulas-Ray, AC, et al. Effects of fish oil on biomarkers of axonal injury and inflammation in American football players: A placebo­controlled randomized controlled trial. Nutrients 14: 2139, 2022.
  51. Oliver, JM, Jones, MT, Kirk, KM, Gable, DA, Repshas, JT, Johnson, TA, et al. Effect of docosahexaenoic acid on a biomarker of head trauma in American football. Medicine and Science in Sports and Exercise 48: 974-982, 2016.
  52. Pingali, U, Pilli, R, and Fatima, N. Effect of standardized aqueous extract of Withania somnifera on tests of cognitive and psychomotor performance in healthy human participants. Pharmacognosy Research 6: 12-18, 2014.
  53. Pomeroy, DE, Tooley, KL, Probert, B, Wilson, A, and Kemps, E. A systematic review of the effect of dietary supplements on cognitive performance in healthy young adults and military personnel. Nutrients 12, 2020.
  54. Remenapp, A, Coyle, K, Orange, T, Lynch, T, Hooper, D, Hooper, S, et al. Efficacy of Withania somnifera supplementation on adult's cognition and mood. Journal of Ayurveda Integrative Medicine 13: 100510, 2022.
  55. Retey, JV, Adam, M, Khatami, R, Luhmann, UF, Jung, HH, Berger, W, and Landolt, HP. A genetic variation in the adenosine A2A receptor gene (ADORA2A) contributes to individual sensitivity to caffeine effects on sleep. Clinical Pharmacology and Therapeutics 81: 692-698, 2007.
  56. Schwarz, NA, Stratton, MT, Colquhoun, RJ, Manganti, AM, Sherbourne, M, Mourey, F, et al. Salidroside and exercise performance in healthy active young adults - An exploratory, randomized, double-blind, placebo-controlled study. Journal of the International Society of Sports Nutrition 21: 2433744, 2024.
  57. Smith, SJ, Lopresti, AL, and Fairchild, TJ. Exploring the efficacy and safety of a novel standardized ashwagandha (Withania somnifera) root extract (Witholytin®) in adults experiencing high stress and fatigue in a randomized, double­blind, placebo-controlled trial. Journal of Psychopharmacology 37: 1091-1104, 2023.
  58. Tharion, WJ, Shukitt-Hale, B, and Lieberman, HR. Caffeine effects on marksmanship during high-stress military training with 72 hour sleep deprivation. Aviation, Space, and Environmental Medicine 74: 309-314, 2003.
  59. Tinsley, GM, Jagim, AR, Potter, GDM, Garner, D, and Galpin, AJ. Rhodiola rosea as an adaptogen to enhance exercise performance: A review of the literature. British Journal of Nutrition 131: 461-473, 2024.
  60. Tomen, D. How does Caffeine work in the brain? Nootropics Expert. Retrieved 2025 from https://nootropicsexpert.com/caffeine/.
  61. Wadhwa, R, Konar, A, and Kaul, SC. Nootropic potential of Ashwagandha leaves: Beyond traditional root extracts. Neurochemistry International 95: 109-118, 2016.
  62. Witte, AV, Kerti, L, Hermannstadter, HM, Fiebach, JB, Schreiber, SJ, Schuchardt, JP, et al. Long-chain omega-3 fatty acids improve brain function and structure in older adults. Cerebral Cortex 24: 3059-3068, 2014.
  63. Xing, D, Yoo, C, Gonzalez, D, Jenkins, V, Nottingham, K, Dickerson, B, et al. Effects of acute ashwagandha ingestion on cognitive function. International Journal of Environmental Research and Public Health 19, 2022.
  64. Zhang, B, Liu, Y, Wang, X, Deng, Y, and Zheng, X. Cognition and brain activation in response to various doses of caffeine: A near-infrared spectroscopy study. Frontiers in Psychology 11, 2020.

Learn about the benefits of NSCA Membership »

About the author

Vanessa Frost, MSEd, CSCS,*D, RSCC

Contact Vanessa Frost

Contact Vanessa Frost

Your first name is required.
Your last name is required.
Your email is required.
Your message is required.
Your reCaptcha is required.

Your email was successfully sent to Vanessa Frost

Vanessa Frost-Piedrahita is the Health and Fitness Coordinator for the Pflugerville Fire Department, serves as an Adjunct Instructor for Austin Commun ...

View full biography
About the author

Andrew Gonzalez, PhD, CSCS, TSAC-F

Texas A & M University

Contact Andrew Gonzalez

Contact Andrew Gonzalez

Your first name is required.
Your last name is required.
Your email is required.
Your message is required.
Your reCaptcha is required.

Your email was successfully sent to Andrew Gonzalez

Drew Gonzalez is a Postdoctoral Research Associate with the Exercise and Sports Nutrition Laboratory at Texas A&M University in College Station, TX. H ...

View full biography

has been added to your shopping cart!

Continue Shopping Checkout Now

Dash

By using our chat you consent to your data collected by us and our chat provider, BettyBot.ai


Full Page Experience Privacy Policy