Adrenal Health: How to Support Your Adrenal Glands and Boost Energy Naturally

What is adrenal health?

Our adrenals are glands that secrete the hormones cortisol, aldosterone and androgens, forming part of our endocrine system. Our adrenals play an absolutely vital role in our overall health.

Many people associate adrenals with our mental health and assume they are located in or around our brain, but they are found sitting just above our kidneys. The pituitary gland sits just below the brain and does work very closely with our adrenals causing this confusion. Our pituitary gland also produces hormones, one of which is ACTH. ACTH stimulates the adrenal glands to produce cortisol. Our hypothalamus also plays a vital role in adrenal health.

Our adrenals are involved in our response to stress, known as the flight or fight response, due to the production of epinephrine and norepinephrine (adrenaline). These effect our metabolism and immune function. They also help regulate blood pressure and blood sugar.

This factsheet concentrates general adrenal fatigue and overall adrenal health than specific conditions. Adrenal fatigue is a term that is regularly used, but this is not a medical diagnosis and is very different from adrenal insufficiency. Adrenal fatigue refers to dysfunction of the adrenals, which can manifest as different symptoms from fatigue, stress, anxiety, poor sleep, poor gut health and more. The key is to identify what is causing this dysregulation and then adopt a change in lifestyle to better support the adrenals.

There are many conditions linked to adrenal health but the two most well known are Cushing’s disease and Addison’s disease.

Natural ways to improve your adrenal health

Improving adrenal health is key to managing stress, balancing energy levels, and supporting overall well-being. Here are several natural strategies to enhance adrenal function:

1. Reduce Stress: Chronic stress is one of the leading causes of adrenal fatigue. Incorporating stress-reduction techniques such as mindfulness, yoga, meditation, and deep breathing exercises can help lower cortisol levels and reduce the burden on your adrenal glands.

2. Get Quality Sleep: Adequate, restful sleep is essential for adrenal recovery. Aim for 7-9 hours of sleep per night and establish a consistent sleep routine by going to bed and waking up at the same time each day. Avoid screen time and caffeine close to bedtime to promote deeper, more restorative sleep.

3. Balance Blood Sugar: Eating a balanced diet rich in whole foods, especially those that stabilize blood sugar levels, can help support adrenal health. Avoiding processed foods, refined sugars, and excessive caffeine is key. Focus on eating protein, healthy fats, and complex carbohydrates with each meal to maintain steady energy levels throughout the day.

4. Adaptogenic Herbs: Certain herbs, known as adaptogens, can help the body better cope with stress and support adrenal function. Herbs like ashwagandha, rhodiola, and holy basil are popular options for promoting adrenal health and balancing cortisol levels.

5. Stay Hydrated: Proper hydration is vital for adrenal health. Drinking enough water, especially mineral-rich fluids, can help maintain healthy electrolyte levels, which are essential for optimal adrenal function.

6. Nutritional Support: The adrenal glands require specific nutrients to function properly. Key vitamins and minerals that support adrenal health include vitamin C, magnesium, B vitamins (especially B5 and B6), and zinc. Including foods like leafy greens, nuts, seeds, citrus fruits, and avocados in your diet can help supply these important nutrients.

Incorporating these lifestyle changes and focusing on a well-balanced diet can significantly improve adrenal health, boost energy levels, and promote resilience to stress.

What is Cushing’s Disease?

Cushing’s disease is characterised by the excess production of glucocorticoid (cortisol). The most common cause is due to benign tumours on the pituitary glands which stimulates the production of more ACTH, which in turn causes the adrenals to produce more cortisol. Cushing’s can also arise from long-term steroid use. Symptoms may include:

• Weight gain.
• Thin arms and legs.
• A round face.
• Increased fat around the base of the neck.
• A fatty hump between the shoulders.
• Easy bruising.
• Wide purple stretch marks, mainly on the abdomen, breasts, hips, and under the arms.
• Weak muscles.

What is Addison’s Disease, or adrenal insufficiency?

Addison’s disease is due to poor adrenal function, meaning the adrenal gland is underactive and therefore not producing the 3 hormones cortisol, aldosterone, and androgens. This is a rare condition and can occur at any age. You can also have adrenal insufficiency when you don’t make enough ACTH, which causes less cortisol to be produced. Symptoms may include:

• Fatigue (lack of energy or motivation)
• Lethargy (abnormal drowsiness or tiredness)
• Muscle weakness.
• Low mood (mild depression) or irritability.
• Loss of appetite and unintentional weight loss.
• The need to urinate frequently.
• Increased thirst.
• Cravings for salty foods.

What is a naturopathic approach to adrenal health?

Any approach to adrenal health first seeks to identify the cause of the problem by testing the adrenal function thoroughly. For women, especially those going through perimenopause, it is prudent to also look at hormones.

There are several tests which can determine if the adrenals need support. The most comprehensive is testing the saliva and dried urine, ideally throughout the day. You can also test for the cortisol awakening response (CAR). This is the time immediately after waking when we see a rise in cortisol, up to around 75% in the first 30 minutes. After this it should start to decline in a steady pattern throughout the day. This helps determine our natural circadian rhythm. When there is a Hypothalamus, Pituitary and Adrenal (HPA) axis dysregulation, we often see issues with the Cortisol Awakening Response (CAR) – either too high or too low.

Various things can impact our cortisol production. It is vital these get explored thoroughly as there are often multiple triggers for adrenal dysfunction. These include:

• Medications, especial those containing cortisone as well as contraceptives
• Poor gut health
• Poor sleep
• High stress
• Caffeine
• Poor diet, especially in processed foods, sugar, and refined carbohydrates,
• Smoking & Vaping
• Lack of exercise. You can also affect the adrenals by over-exercising.
• Hormone imbalance, including sex hormones, insulin, and thyroid
• Obesity & metabolic syndrome
• Long-term illness or infections

Don’t always assume that high stress causes high cortisol levels. In fact, you often find those who have experienced high stress for a long period of time, when testing, have poor cortisol output, especially during the cortisol awakening phase.

What is the Gut Brain Axis?

The gut brain axis refers to the signalling from the gut to the brain and back again. This is linked to our nervous system and can cause emotional reactions. Things that cause stress like taking your driving test or a job interview cause a sinking feeling in your gut which can have you rushing to the loo or feeling nauseous. That relationship between gut and brain is happening all day long. Micro stresses we all encounter during the day, when we are on social media or watching TV, also affect our gut, brain, and overall health.

The vagus nerve is one of the biggest nerves connecting the brain and gut, which is why strengthening the vagus nerve has a positive impact on our health, including prevention of inflammation in the gut. The Vagus nerve is part of our parasympathetic nervous system, also known as the rest and digest system. We know that a weak vagus nerve or vagus nerve dysfunction can really impact our gut, production of digestive enzymes and stomach acid contributing to acid reflux, heartburn, or GERD and even dysphagia. It can also slow bowel transit time. Vagus nerve dysfunction can also cause many other symptoms including deficiency of B12, anxiety and depression, sleep issues, dysregulation of heart rate and dizziness, and has also been connected to inflammation.

There are many ways to help strengthen or activate the vagus nerve to encourage more rest and digest. Some of the techniques to strengthen the vagus nerve has been used to combat stress, anxiety and depression but also used by patients to help reduce and control pain and inflammation and to aid sleep. These techniques include:

• Deep breathing exercises;
• Cold therapy;
• Humming, gargling, and singing;
• Music and laughter;
• Nature therapy;
• Meditation;
• Yoga.

Another reason why anyone suffering from gut health issues, especially IBS, needs to focus on stress reduction. Stress is one of the biggest contributors to poor gut health.

What is the right diet for adrenal health?

There are many diets aimed specifically at adrenal health, but much these depend on the specific situation of each individual. The common factor in all of these is avoiding all processed foods, high sugars, high carbohydrates and promoting a nourishing diet for overall health, including good gut health. Diets tend to be high in protein and good fats, whilst keeping the carbohydrates lower to help balance the hormones, blood sugars and energy levels.

Certain foods are particularly beneficial for adrenal health as they help balance hormones, reduce stress, and provide essential nutrients for optimal adrenal function. Here are some of the best foods to support adrenal health:

1. Leafy Greens: Spinach, kale, and Swiss chard are rich in magnesium and B vitamins, which are critical for energy production and stress management. These greens also help reduce inflammation, which can be taxing on the adrenal glands.

2. Fatty Fish: Salmon, mackerel, and sardines are high in omega-3 fatty acids, which help reduce inflammation and support hormone balance. Omega-3s can also help lower cortisol levels, benefiting adrenal function.

3. Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds are packed with essential nutrients like magnesium, B vitamins, and healthy fats. These nutrients help regulate blood sugar levels and reduce stress, both of which are vital for adrenal health.

4. Citrus Fruits: Oranges, lemons, and grapefruits are excellent sources of vitamin C, a key nutrient for adrenal function. The adrenal glands have one of the highest concentrations of vitamin C in the body, and it’s essential for cortisol production and stress response.

5. Avocados: Rich in healthy fats, potassium, and B vitamins, avocados help stabilize blood sugar levels and support overall energy. The healthy fats also nourish the adrenal glands, helping them function efficiently.

6. Bone Broth: Bone broth is rich in collagen, amino acids, and minerals, all of which support gut health and help reduce inflammation. This can ease the burden on the adrenal glands, as chronic inflammation is a major stressor on adrenal function.

7. Eggs: High in protein and B vitamins, eggs help balance blood sugar levels and provide long-lasting energy. The high-quality protein in eggs also supports muscle repair and overall energy production, which benefits adrenal health.

8. Whole Grains: Brown rice, quinoa, and oats are rich in complex carbohydrates, which provide steady energy without causing blood sugar spikes. Keeping blood sugar stable is crucial for maintaining healthy adrenal function.

By incorporating these nutrient-dense foods into your diet, you can help nourish your adrenal glands, improve energy levels, and better manage stress. A well-balanced diet rich in vitamins and minerals is key to supporting long-term adrenal health.

Key supplements & herbs

The most important part of supporting adrenal health is to make the appropriate lifestyle changes. This entails getting good sleep, less stress, good diet, stimulation of the vagus nerve. It is also important to identify any potential causes, such as hormone imbalances, poor gut health, and medications. Never underestimate the connection between gut health and adrenal health. Once you have addressed these issues, you can look at some general supplement support.

Always check with your health practitioner if you are on any medication, especially anti-depressants, or SSI’s.

What supplements to take for adrenal support?

There are lots of adrenal support formulas, most of which contain similar ingredients. These tend to be focused on nutrients to support the adrenals and energy, herbal support, also known as adaptogens, and adrenal glandular support. Ingredients tends to be nutrients such as B vitamins, such as pantothenic acid (B5), vitamin C, zinc, manganese and magnesium. Herbal support may include 1 or 2 different types of ginseng, ashwagandha or liquorice root. You can also get blends which contain glandulars, which are combination formulas are designed to offer the best overall support for adrenal dysfunction.

Ashwagandha

Is probably best known for its amazing relaxing and stress-reducing properties, but it has other benefits. It has been shown to help those who suffer from low mood, depression, and other mental health conditions including brain fog, poor memory and more. It has some anti-inflammatory properties and helps to balance hormones, especially in relation to testosterone.

Ginseng

Ginseng work to help regulate cortisol, so is a great herb to help create better cortisol balance. It has also been shown to help with fatigue, anxiety, and cognitive function.

Phosphatidylserine

This is known more for its protective properties for our brain health, but also impacts our mood and cognitive function and has been shown to help reduce stress. You can get a blend of magnesium with phosphatidylserine and this combination is great for mental health support, nervous system support and general well-being.

Magnesium

Magnesium is responsible for over 300 metabolic processes within the body, including energy metabolism, DNA replication, protein synthesis and detoxification. Despite its long list of health benefits which supports its name as the ‘miracle mineral’, many individuals simply do not get enough magnesium from their diet due to several reasons such as overconsumption of processed foods, poor digestive health, poor soil quality, medication or simply not eating enough magnesium rich foods. Magnesium is found in many molecules and some of these cannot be absorbed or digested well, such as magnesium oxide, which tends to be found in cheaper supplement formulations. The 3 best and most popular forms of magnesium are magnesium glycinate, magnesium citrate and magnesium malate. The best magnesium for general support is magnesium glycinate which is known for great relaxation properties. Magnesium citrate is another bioavailable form which has the added benefit for those who have sluggish bowels as it can help hydrate the stools. Magnesium malate is another great form of magnesium for those with energy or mitochondrial issues.

5-HTP

5-HTP stands for 5-hydroxytryptophan. It is not used to support the adrenals, but it can help with some of the associated symptoms or causes of adrenal dysfunction. It helps to produce serotonin and as such has been shown to have a positive effect on mood, anxiety, pain relief, and even appetite control. As it has a direct impact on serotonin and is not suitable for anyone on SSI’s and some anti-depressants, so you must seek advice from your health practitioner before taking this. Serotonin gets converted into melatonin, so it can have a positive impact on sleep and reset of the circadian rhythm.

Vitamin C

High concentrations of vitamin C are found in the adrenal gland, so this is often the first sign of adrenal dysfunction when we start to become deficient in this essential vitamin. We also see more need for vitamin C when we smoke, have high stress, fight infection, or have a more toxic environment and lifestyle. Vitamin C is a powerful antioxidant and helps protect our cells from the effects of free radicals. Vitamin C plays a key role in the production of white blood cells (our protection against infection) and once these white blood cells are formed, vitamin C helps to protect them from damage.

All recommendations are intended for informational and educational purposes only. The information and recommendations provided are not intended to be a substitute for professional medical advice from your GP.