Persistent fatigue, lack of energy, difficulty getting up in the morning, cravings for sugar or salt… These symptoms are often attributed to adrenal fatigue, a term widely used in the wellness community but still controversial. So, is it a genuine medical condition or a misunderstood concept? And if it does exist, which supplements can truly help support the adrenal glands?
In this article, we will clarify what adrenal fatigue is, present suitable supplements, and suggest a typical day to support the adrenal glands.
What is adrenal fatigue?
Adrenal fatigue is a term used to describe a state of chronic fatigue and intense stresswhich would exhaust the adrenal glands, responsible for producing cortisol and other essential hormones.
What it really is:
-
Chronic stress:The adrenal glands release cortisol in response to stress. Prolonged stress can disrupt hormonal balance, leading to irregular cortisol production.
-
Malfunction of the HPA axis: Rather than talking about "adrenal fatigue," some experts prefer to use the term dysfunction of the hypothalamic-pituitary-adrenal (HPA) axis.
-
Frequent symptoms:Persistent fatigue, insomnia, decreased motivation, cravings for salt or sugar, mood swings, brain fog.
What it is not:
-
This is notnot a medically recognized condition In medicine, only conditions such as Addison's disease (adrenal insufficiency) or Cushing's syndrome are diagnosed.
-
The adrenal glandsdo not actually "run out", but they can produce too much or too little cortisol in response to constant stress.
🧠 Adrenal Gland Support Supplements
To regulate cortisol and support the adrenal glands, certain supplements have shown beneficial effects. Here are the most common ones:
1. Ashwagandha: the cortisol regulator
Theashwagandha is a well-known adaptogen for reduce stress and anxiety , all while rebalancing cortisol.
-
Benefits:Improves stress resistance, promotes restorative sleep, balances mood.
-
When to take it:At the end of the day or before bedtime.
-
Recommended form:Powder, capsule, or tincture.
2. Magnesium: the anti-stress mineral
The magnesium is essential for relax the muscles, calm the nervous system, and reduce tension .
-
Benefits:Reduces cramps, improves sleep, regulates cortisol.
-
When to take it:At night, to promote relaxation.
-
Recommended form:Glycinate or citrate, better absorbed and gentle on the digestive system.
3. Cordyceps: natural endurance
The cordyceps is an adaptogenic mushroom that helps toreduce fatigue, improve endurance, and support energy metabolism.
-
Benefits: Increases energy, improves recovery, supports the immune system.
-
When to take it: In the morning or before training.
-
Recommended form:Capsule or powder.
4. Holy Basil (Tulsi): the natural soother
The holy basil is another adaptogen thatsoothes the mind and reduces the effects of stress.
-
Benefits:Reduces anxiety, improves mental clarity, stabilizes cortisol.
-
When to take it:In herbal tea or in capsule form, at the beginning of the evening.
5. Rhodiola: the caffeine-free stimulant
Larhodiola is renowned for improve mental and physical endurance, especially during periods of intense stress.
-
Benefits: Increases concentration, reduces mental fatigue, boosts mood.
-
When to take it:In the morning, for an energizing effect.
6. L-theanine: the natural calming agent
The L-theanine, an amino acid found in green tea, is known for soothe the nervous system without causing drowsiness .
-
Benefits:Reduces stress, improves concentration, promotes a state of calm.
-
When to take it: Before a stressful task or before bedtime.
*** Note that the Gamma Force Adrenal Formula contains, among other things, Holy Basil, L-Theanine, Cordyceps, Rhodiola Rosea, and Ashwagandha.
7. Panax Ginseng: the all-around revitalizer
Panax ginseng is used for increase energy, vitality, and mental focus .
-
Benefits:Stimulates energy, improves memory, supports immunity.
-
When to take it: In the morning or before physical activity.
*** Note that the Metagenics - Adreset™ - 60 tabletscontains, among others, Cordyceps, Panax Ginseng, andRhodiola root extract.
*** Also, the Adrenrgy AM from APT Lab contains, among other things, Rhodiola, Ashwagandha, and Panax Ginseng.
Example of a typical day to support the adrenal glands
Morning:
-
Wake up with a glass of warm water + lemon (for hydration)
-
High-protein breakfast (eggs + green vegetables)
-
Cordyceps - Rhodiola
- In terms of diet, limit sugar intake during the day, as well as caffeine consumption
Before noon:
-
Snack: a handful of almonds and an apple
-
Drink: green tea + L-theanine for gentle focus
Dinner:
-
Nourishing bowl: quinoa + grilled chicken + colorful vegetables + olive oil
-
Holy basil infused water for soothing
- Also, during the day, limit the amount of alcohol.
Afternoon:
-
Ashwagandha, late afternoon, if stress is felt
-
Snack: dark chocolate + a few Brazil nuts
Dinner:
-
Salmon (rich in omega-3) + brown rice + steamed broccoli
-
Magnesium glycinate (for muscle relaxation)
Before bedtime:
-
L-theanine to promote restorative sleep or Ashwagandha for restorative sleep
Night:
- Sleep a minimum of 7.5 hours.
Precautions and advice
-
Consult a professional:Some supplements may interact with medications or health conditions.
-
No self-diagnosis:If fatigue is severe and persistent, it is essential to consult a doctor to rule out other disorders (adrenal insufficiency, hypothyroidism). A blood test would be advisable.
-
Monitor doses: Adaptogens may have cumulative effects. Follow the recommendations.
Adrenal fatigue may not be a medically recognized condition, but chronic stress and HPA axis dysregulation are very real.
If, on the other hand, you suffer from continuous stress and fatigue, it is possible to give yourself a little boost. By incorporating adaptogens, calming minerals, and stress management strategies, know that it is possible to support your adrenal glands and rebalance your nervous system.
Article written by Audrée Hogue
References:
1- https://naturalwomanhood.org/en/adrenal-fatigue-hpa-axis-dysregulation/
2- https://fr.iherb.com/blog/natural-approaches-to-adrenal-fatigue/223
3- https://naturalwomanhood.org/en/adrenal-fatigue-hpa-axis-dysregulation/