Adaptogens for Athletes: Do They Actually Work?

Adaptogens have moved from the fringes of wellness into mainstream sports nutrition over the past few years. Ashwagandha, cordyceps, reishi, lion's mane, rhodiola — you'll find them in everything from elite athlete protocols to high street health food shops.

But what actually is an adaptogen? And does the science support the hype?

What Is an Adaptogen?

The term "adaptogen" refers to a class of natural substances — predominantly plant extracts and medicinal mushrooms — that help the body adapt to physical and psychological stress. To qualify as an adaptogen, a substance should normalise physiological function under stress, exert a non-specific effect (i.e. it works across multiple systems rather than targeting one), and have a low toxicity profile.

For athletes, the appeal is obvious: training is a controlled form of stress, and anything that improves the body's ability to handle and recover from that stress has performance implications.

Ashwagandha — The Most Researched Adaptogen

Ashwagandha (Withania somnifera) is the adaptogen with the strongest evidence base in athletic contexts. Multiple randomised controlled trials have demonstrated:

• Significant reductions in serum cortisol levels
• Improvements in VO2 max in both trained and untrained individuals
• Increased muscle strength and recovery in resistance training studies
• Meaningful improvements in sleep quality — particularly sleep onset and duration
• Reduced perceived stress and anxiety

The active compounds in ashwagandha, known as withanolides, appear to work primarily through modulation of the HPA (hypothalamic-pituitary-adrenal) axis — essentially helping regulate the body's stress hormone response. Found in Ten Percent Club's Unwind & Sleep Blend.

Cordyceps — The Endurance Mushroom

Cordyceps is a functional mushroom with particular relevance for endurance athletes. Research has shown it supports ATP production (the cellular currency of energy), improves oxygen utilisation, and may enhance VO2 max. Traditional use in high-altitude Tibetan medicine for energy and stamina predates the modern research by centuries.

For athletes doing repeated high-intensity efforts — interval training, combat sports, team sports — cordyceps offers a credible physiological mechanism for supporting performance and reducing fatigue. Ten Percent Club's Cardio+ Cordyceps is dosed at a meaningful level and Informed Sport certified.

Lion's Mane — For the Brain Under Pressure

Lion's mane (Hericium erinaceus) is less about physical performance and more about cognitive resilience. It stimulates the production of Nerve Growth Factor (NGF), supporting neuroplasticity, focus, and mood stability. For athletes navigating high training loads, competition pressure, or demanding work schedules alongside their sport, cognitive performance is a genuine edge.

Emerging research also suggests lion's mane may support mood and reduce symptoms of anxiety — relevant for athletes dealing with the psychological demands of competition. Brain Boost Lion's Mane from Ten Percent Club delivers this in a clean, certified formula.

Reishi — Recovery and Immune Support

Reishi (Ganoderma lucidum) is often described as the "mushroom of immortality" in traditional Chinese medicine. Modern research has identified a range of active compounds — triterpenes and beta-glucans — with immune-modulating, anti-inflammatory, and sleep-supporting properties. For hard-training athletes, reishi's ability to reduce systemic inflammation and support immune resilience during heavy training blocks is particularly relevant. Found in Unwind & Sleep Blend.

What to Look For in an Adaptogen Supplement

As with all supplements, quality matters enormously in the adaptogen space. Key things to check:

• Extract vs whole powder: Extracts are standardised to active compound content — ashwagandha products should list withanolide percentage; mushroom products should list beta-glucan content
• Disclosed doses: If a product hides amounts in a "proprietary blend," walk away
• Third-party certification: Informed Sport certification ensures what's on the label is what's in the product

Ten Percent Club's adaptogen products are Informed Sport certified with fully disclosed ingredient doses — no blends, no guesswork.

Further reading: How to Improve Sleep Quality Naturally · The Athlete's Guide to Recovery