Effective Natural Remedies for Adrenal Fatigue

As the adrenal glands work day in and day out to constantly supply the body with the correct amount of cortisol to keep it in balance or homeostasis, they can become overwhelmed by prolonged heightened stress levels. If the adrenal glands cannot withstand the day to day need for elevated cortisol, they will reach adrenal fatigue which typically results in extreme fatigue that can go so far as to disable someone. 

Despite the severity of adrenal fatigue in certain cases, the treatment process is actually quite straightforward. Through certain lifestyle modifications, stress management techniques, diet adjustments, and nutritional supplementation, the body’s perceived need for cortisol can lower, allowing the adrenal glands to decrease to a more regulated state of cortisol production.[1] 

What is Adrenal Fatigue Syndrome?

While the body is properly equipped to handle a normal amount of stressors whether that be physical, mental, or emotional, there does come a point when too much stress can cause the body’s systems to break down. Especially in today’s day and age with increased career pressure and financial stressors, people are having to manage a high level of daily stress that is beyond a normal range for the body to regulate. When heightened stress levels become chronic, the adrenal glands have to work even harder to produce the correct amount of cortisol. 

This becomes a two-fold issue – if the adrenal glands are able to keep up with the necessary cortisol production, the long-term heightened levels of cortisol in the system can cause metabolic syndrome which can lead to adult-onset diabetes, heart disease, and cancer.[1] On the other hand, when the adrenal glands can’t keep up with the necessary cortisol production, adrenal fatigue sets in, resulting in decreased stamina, chronic fatigue, decreased productivity, decreased resilience to illness, and hypoglycemia.[1] Many aspects of life can affect the stress level on your body and therefore cause adrenal fatigue symptoms. 

Causes of stress can be known and unknown and while people typically think of typical mental stressors like work, family life, relationships, or finances, there are a variety of functional stressors that fall more under the radar. To name a few, extreme physical efforts, hormone regulation, thermal temperature, and toxins like drugs, alcohol, or sugar can cause stress to the body and increase the need for cortisol in the same way that the more emotional or mental stressors do. To minimize risk of adrenal fatigue or help to treat adrenal fatigue if it happens, there are ways to alter the stressors in life in order to minimize the body’s need for excess cortisol. 

Herbal Remedies to Help With Adrenal Fatigue Stress Management 

Adding natural herbal remedies like adaptogens and functional mushrooms can be helpful when working to minimize daily stress levels. Whether you add them consistently into your diet or consume them during times of heightened stress, these natural supplements can help regulate cortisol levels and increase the body’s resistance to stress. 

Rhodiola

Rhodiola rosea is an adaptogen that reduces stress levels by regulating cortisol. It is one of the best herbal supplements to lower cortisol, and has been used for centuries in Traditional Chinese Medicine for its ability to increase the body’s resistance to stress which results in minimized cortisol production.[2] By adding rhodiola into your adrenal fatigue diet, you are essentially giving your adrenal glands a break because the body will start perceiving less need for cortisol production. By lowering cortisol production you also minimize the risk of adrenal fatigue symptoms. 

Kava 

Kava kava, often referred to as kava, is a native plant to Southeast Asia that has been traditionally used as a ceremonial drink for hundreds of years. Kava is known primarily for its relaxing qualities and for its ability to elevate mood, well-being, and contentment.[3] This calming effect caused by the active kavalactones in the plant can be helpful in alleviating occasional stress and anxiety. Certain studies have also shown kava’s potential ability to lower cortisol levels,[4] once again, helping to protect the adrenal glands from overworking.

Lion’s Mane

Functional mushrooms, especially lion’s mane, can also be effective in minimizing feelings of occasional anxiety and stress. Due to its bioactive properties, lion’s mane is able to increase cognitive function and focus, improving mental clarity and productivity. Studies have also shown that lion’s mane not only has the ability to improve the speed of performance, but also reduce subjective stress.[5] By feeling sharper mentally, focus and productivity increases, helping reduce the feelings of stress that typically come with overwhelmingly busy days. So, if you’re coming up to a week with more deadlines than normal or a stressful exam, lion’s mane is one of the best adaptogens for stress relief.

Ashwagandha

Ashwagandha (Withania somnifera) is an evergreen shrub that typically grows in the tropical and subtropical regions of Asia, Africa, and Europe. The roots of this plant tend to smell like a wet horse, giving this plant its Sanskrit name (“ashwa” for horse and “gandha” for smell). Ashwagandha has been used in Indian medicine for centuries as an adaptogen and is known to reduce stress and occasional anxiety.[6] Studies also show its ability to reduce sleeplessness and chronic fatigue, as well as reduce cortisol levels.[6] Not only can this adaptogen minimize stress levels, it can also have a beneficial impact on perceived stress which could also help to lessen the adrenal glands’ production of excess cortisol.

Dietary Changes and Nutrition

Given cortisol's effects on the metabolic system, certain foods can be avoided to minimize the risk of adrenal fatigue. Minimizing sugar and carb intake is the most important aspect of any diet shift intended to support the adrenal glands.

Some foods to limit:[7] 

• White sugar
• White flour
• Soda
• Dried food
• Processed food
• Artificial sweeteners 

Some foods to prioritize in an adrenal fatigue diet:[7]

• High protein sources like lean meat, fish, eggs, dairy, nuts, and legumes
• Leafy greens and colorful vegetables
• Whole grains
• Low-sugar fruit
• Sea salt
• Healthy fats like olive oil and avocado

It is also recommended to regulate meal times by eating a healthy breakfast, lunch, and dinner as opposed to random snacking throughout the day. This can help manage blood sugar levels and maintain better energy even on longer, more stressful days. 

Lifestyle Modifications for Adrenal Health

While dietary changes can be extremely helpful for adrenal health, there are many lifestyle changes that can also have a positive impact on stress and decrease risk of adrenal fatigue. Cortisol production and adrenal function run on a 24-hour cycle,[1] so sleep is extremely important because a healthy sleep cycle helps promote a healthy cortisol cycle as well. If you are going through a stressful period or just feel stressed in general, try to search for ways that help lessen that stress. This could be as easy as going to the gym more frequently to release pent up energy, minimizing commitments with friends or family, or creating a space for yourself for 1-2 hours each day as a time to feel uncommitted and on your own time.

While we typically think most about emotional and mental stressors, it is important to stay in tune with other more physical stressors as well. Illness can cause added stress to the body while it fights to cure itself, so staying on top of daily vitamins and minerals can be an effective way to avoid getting sick. Drugs and alcohol also cause undue stress to the body due to its minimal ability to digest and metabolize them.[1] Minimizing the use of alcohol and drugs can improve stress levels and also help to avoid adrenal fatigue.[8] 

Quiet Your Mind with Botanic Tonics

With the endless stress that a busy life comes with, it is important to supply your body with the tools it needs to help regulate its systems and reach balanced homeostasis. The body responds to chronic stress by signaling for increased cortisol, which helps to manage the stress, however, there are times when the system can’t keep up and adrenal fatigue might set in. It is important to stay in tune with your body and prioritize stress management techniques when needed. It’s okay to take the time you need for physical activity or a daily pause! If that’s not enough to create relief from your daily stressors, try taking a closer look at your diet and see where you can cut things out or consider adding natural supplements to your daily routine to ensure your body is getting the essential nutrients and support. 

If you’re ready to try plant based supplements, Botanic Tonics feel free kava tonic combines kava, rhodiola, lion’s mane, and kola nut, which are all effective relievers for occasional stress and act as natural energy sources which can help you tackle your most stressful days. 

Get ready to quiet your mind and find your calm with Botanic Tonics.

Sources:

1. Clinical perspective on stress, cortisol, and adrenal fatigue Science Direct 2014 https://www.sciencedirect.com/science/article/abs/pii/S2212962614000054 
2. The Effectiveness of Rhodiola rosea L. Preparations in Alleviating Various Aspects of Life-Stress Symptoms and Stress-Induced Conditions—Encouraging Clinical Evidence National Library of Medicine 2022 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9228580/
3. Kava kava Mount Sinai https://www.mountsinai.org/health-library/herb/kava-kava
4. Behavioral and physiological effects of acute and chronic kava exposure on adult zebrafish Science Direct 2020 https://www.sciencedirect.com/science/article/abs/pii/S0892036220300167
5. The acute and chronic effects of Lion’s Mane Mushroom Supplementation of cognitive function, stress, and mood in young adults National Library of Medicine 2023 https://pubmed.ncbi.nlm.nih.gov/38004235/
6. Ashwagandha: Is it helpful for stress, anxiety, or sleep? National Institutes of Health https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional
7. The adrenal fatigue (AF) diet Healthline https://www.healthline.com/health/adrenal-fatigue-diet#foods-to-avoid
8. Hormones and alcohol: could reducing alcohol help with hormone balancing? The Marion Cluck Clinic https://www.mariongluckclinic.com/blog/hormones-and-alcohol-could-reducing-alcohol-help-with-hormone-balancing.html

About The Author

Jamal Bouie

Jamal Bouie is an accomplished professional with a Bachelor’s Degree in Chemistry from Lemoyne-Owen College in Memphis. Currently, he is pursuing his PhD in Biomedicine at Salus University. Jamal has worked in several industries; he began his career in pharmaceutical manufacturing and transitioned to the cannabis industry, where he specialized in analytical testing and manufacturing, playing a vital role in ensuring product safety and compliance. Now, Jamal has turned his attention to the dietary supplement field, combining his scientific acumen with his passion for health and wellness.