11 New Superfoods: Adaptogens, Mushrooms, and Beyond

3. Ashwagandha and Adaptogens Beyond Mushrooms

Adaptogens are a group of herbs that practitioners use to help the body adapt to stress. Ashwagandha and rhodiola are among the most studied; they appear in teas, powders, and capsules aimed at calming stress responses and supporting restful sleep. Unlike quick-acting stimulants or sedatives, adaptogens are framed as gentle supports that may help balance mood over time. Practical tips: try ashwagandha at lower doses in the evening if you’re seeking calmer nights, and test rhodiola earlier in the day when you need sustained mental energy. Look for brands that list root extracts and standardized markers so you know what you’re taking. Be cautious if you’re pregnant, breastfeeding, or taking thyroid or blood pressure medications—these herbs can interact with prescriptions in some cases. Talk to a clinician before starting them, and try each adaptogen separately so you can assess effects. For many people, adaptogens add a calm edge to a routine that also includes sleep hygiene, movement, and hydration rather than replacing any of those foundations.

4. Spirulina and Chlorella: Algae Powerhouses

Spirulina and chlorella are nutrient-dense algae that show up in powders, tablets, and greens blends. They offer concentrated protein, iron, B vitamins, and antioxidants in a small serving, so they’re a useful boost for people who prefer plant-based options. Spirulina is often favored for its protein-to-calorie ratio and mild umami flavor that blends well into smoothies. Chlorella is praised for its chlorophyll content and mineral richness, and it’s commonly available in tablet form for easier dosing. Taste can be strong, so pair either with citrus, banana, or a creamy base to mellow the sea-like notes. Source transparency matters—choose brands with third-party testing for contaminants because algae can pick up impurities from water. For women with specific health conditions or those on blood-thinning medication, check with a clinician first. When used as part of a varied diet, spirulina and chlorella provide concentrated micronutrients that can support energy and recovery without replacing whole vegetables and legumes.