Monthly Archives: August 2025

Adrenal Health

For those looking to support adrenal health, particularly in cases of stress-related fatigue, a diet of nutrient-rich whole foods and targeted herbal supplements is often recommended. Adrenal glands are responsible for producing hormones like cortisol, which helps the body manage stress.

Foods for adrenal support
Focus on fresh, unprocessed foods that provide essential vitamins and minerals.

Vitamins and minerals:

Vitamin C: Found in high concentrations in the adrenal glands and needed to produce cortisol. Foods include bell peppers, citrus fruits, strawberries, and broccoli.

B Vitamins: Essential for energy production and managing stress. Sources include leafy greens, eggs, organ meats, and lentils.

Magnesium: Helps calm the nervous system and improves sleep. Found in dark leafy greens, avocados, nuts, and seeds.


Zinc: Involved in hormone production and immune function. Good sources are oysters, pumpkin seeds, and grass-fed beef.


Selenium: An antioxidant that supports adrenal and thyroid function. Brazil nuts are an excellent source.

Iodine: A trace mineral found in seaweed and seafood.

Sodium: Mineral-rich salt, like Celtic sea salt, can help with low blood pressure that sometimes accompanies adrenal issues.

Macronutrients:

Healthy Fats: Vital for hormone production. Eat avocados, olive oil, nuts, and fatty fish like salmon.


Quality Protein: Helps stabilize blood sugar, reducing stress on the adrenals. Choose lean meats, fish, eggs, and legumes.

Complex Carbohydrates: Provide sustained energy to prevent blood sugar crashes. Opt for whole grains like quinoa, brown rice, and oats, as well as starchy vegetables like sweet potatoes.


Herbs (adaptogens) for adrenal support
Adaptogens are herbs that help the body manage and adapt to stress.

Ashwagandha (Withania somnifera): An Ayurvedic herb that may help regulate cortisol levels, improve energy, and reduce anxiety.


Rhodiola (Rhodiola rosea): May boost energy, enhance mental clarity, and decrease stress-related fatigue.

Holy Basil (Ocimum sanctum): Also known as Tulsi, this adaptogen may help balance cortisol and support a healthy inflammatory response.

Eleuthero (Eleutherococcus senticosus): Historically used to improve stamina, endurance, and overall resistance to stress.

Licorice Root (Glycyrrhiza glabra): Can help sustain cortisol levels. Use this herb cautiously and with medical guidance, as it can raise blood pressure.

Maca Root: A Peruvian plant used to support hormonal balance and increase energy.

Reishi Mushroom: Used in Eastern medicine to increase resilience to stress and promote a sense of calm.

Foods and substances to avoid
To reduce stress on the adrenal glands, consider limiting or avoiding the following:

Refined sugars and processed carbs: These cause blood sugar spikes and crashes, forcing the adrenals to work harder.

Excessive caffeine: Can overstimulate the adrenal glands and disrupt sleep.

Alcohol: Interferes with hormone balance and can disrupt sleep patterns.

Processed and fried foods: These are often low in nutrients and high in unhealthy fats, adding to bodily stress.

Disclaimer: Before making significant changes to your diet or adding new supplements, especially if you have pre-existing health conditions or take medication, it is important to consult a qualified healthcare professional. Some of these recommendations, such as the use of licorice root, require particular caution.