Adaptogens are a specific group of herbs and plants used in Russian, Indian (Ayurveda), and Chinese medicine to help the body better cope with stress. Their characteristic: they work "normalizing"—they help your system return to balance, whether that means activating (in cases of exhaustion) or calming (in cases of overstimulation).

Adaptogens are traditionally associated with the HPA axis. No EFSA claims are allowed for these herbs; they are therefore described neutrally. Adaptogens are traditionally built up slowly—expect several weeks of consistent use.

Maca—the Andean root for energy and endurance

Maca (Lepidium meyenii) is a tuber that grows high in the Andes and has been used for millennia by the local population as a nutritious root. In the Western world, maca has recently been rediscovered as an adaptogenic root. No EFSA claims are allowed for maca; it is therefore described neutrally and no health claims are associated with it.

What does maca do?

Maca contains a unique combination of macamides, glucosinolates, and sterols. No EFSA claims are allowed for maca; it is therefore described neutrally and no health claims are associated with it. Maca has traditionally been used in the Andes as a nutritious root.

Who is maca interesting for?

• People with persistent energy deficiencywithout a clear other cause.
• Women 35-55 with hormonal fluctuations—maca is traditionally used for peri-menopausal symptoms.
• Athletes who want to support endurance—maca fits into pre-workout rituals.
• Vegan / plant-based diet—as an adaptogenic root from the Andes, maca is completely plant-based.

Forms and dosage

Maca is available as powder (to mix into smoothies, coffee, or yogurt) and as capsules. Commonly used: 1.5-3 grams per day (= 1-2 teaspoons of powder). Gelatinized maca powder is more digestible than the raw form. Start gradually; some people experience mild digestive issues with rapid buildup.

Early stage — "I'm starting to feel tired"

Maca as a supplement to your routine. Plus: focus on rest, sleep hygiene, and reducing caffeine intake.

More advanced — "I sleep poorly and am overstimulated"

Ashwagandha as a calming adaptogen, especially in the evening. Combine with magnesium bisglycinate for nervous system rest. Possibly reishi.

In case of real exhaustion — "I can't go on anymore"

First, a medical evaluation via your GP. Adaptogens do not replace treatment. Rhodiola is traditionally associated with mental exhaustion; no EFSA claims are permitted for rhodiola, and it is therefore described neutrally. For persistent, severe symptoms: rest and professional guidance are primary.

What helps with long-term stress in addition to adaptogens

• Sleep priority (7-9 hours, consistent times, no screen 1 hour before bed)
• Exercise — moderate intensity, not too much cardio when exhausted
• Sufficient proteinand stable blood sugar (no long fasting during stressful periods)
• Magnesium bisglycinate with taurine for nervous system rest
• B-complexfor energy and nervous system function (PlantforceVegan B-Complex)
• Stress management techniques (mindfulness, breathing, journaling) — 10-20 min/day
• Social connection — don't withdraw, even if it feels difficult
• Professional guidance (coach, therapist) — don't wait until it's too late

Dealing with long-term stress effectively starts with taking fatigue seriously and building in rest in time — not by waiting until you truly can't go on anymore. Adaptogens such as maca, ashwagandha, and reishi have traditionally been used as supplements; no EFSA claims are permitted for these herbs, and they are therefore described neutrally. They are best used on top of a foundation of sufficient sleep, stable nutrition, exercise, and stress management. For persistent or severe symptoms: consult a doctor or psychologist — professional guidance is not a luxury but a necessity.

Disclaimer: This article is for informational purposes only and does not replace medical advice. A dietary supplement is not a substitute for a varied and balanced diet and a healthy lifestyle. In case of doubt or medication use: consult a doctor or pharmacist. Do not exceed the recommended daily dose. Keep out of reach of young children.