Supporting Adrenal Health: Nutrients & Adaptogens (Part 3)
In previous articles, I discussed what adrenal fatigue is and ways to address a stressful lifestyle. In this article, I will go into more detail about vitamins, minerals, and adaptogenic herbs that can help the body adapt to stress and maintain healthy cortisol levels.
Adaptogenic Herbs
Adaptogens are unique plants that help the body restore balance and improve stress resilience by modulating the "fight or flight" response.
Rhodiola Rosea Root Extract
Rhodiola has shown an ability to maintain levels of neurotransmitters such as serotonin, dopamine, and norepinephrine (1). Rhodiola extract in students showed significant improvements in mental performance, greater mood stability, and improved sleep patterns (2).
Shop Pure Encapsulations Rhodiola
Eleuthero Root Extract
Previously called Siberian Ginseng, Eleuthero can improve general health, support memory, and increase physical endurance. It supports the immune system by maintaining a sense of calm when the body is exposed to stress — vital because stress can produce inflammatory cytokines within the body which may promote disease (3).
Licorice Root Extract
Its active compound, glycyrrhizin, slows down an enzyme that converts cortisol into cortisone. By slowing this conversion, it helps the body maintain adequate cortisol levels to manage the stress response. Licorice root has additional benefits that can be seen here.
Note: Licorice root can increase blood pressure and should not be taken if you have hypertension.
Ashwagandha Root Extract
Ashwagandha has been shown to improve stress resilience, regulate sleep cycles, support the immune response, and protect against nervous system exhaustion (4). It can also help regulate mood and maintain calmness under pressure (5).
Holy Basil (Tulsi)
Literature reviews suggest holy basil may be an effective adaptogen for alleviating some of the psychological, physiological, immunological, and metabolic stresses of modern living. While it is beneficial for reducing anxiety and stress levels, the dose and length of time needed is variable (6).
If you would like many adaptogens in one formula, check out Integrative Therapeutics HPA Adapt.
Vitamins and Minerals That Nourish Adrenal Function
The adrenal glands require specific raw materials to synthesize hormones and protect against oxidative damage.
Essential Vitamins
Vitamin C: An essential nutrient for adrenal function. The adrenal glands contain one of the highest concentrations of vitamin C in the body.
B Vitamins: Specifically B5 (pantothenic acid), B12, and B6. We recommend active forms — pyridoxal phosphate (P-5-P) for B6 and methylcobalamin for B12 — because they are more bioavailable and minimize potential nerve toxicity that can occur with high doses of inactive forms.
Shop Pure Encapsulations P-5-P
Shop Douglas Labs Methyl B12 Plus
Shop DaVinci Labs Liquid B12
For an active B complex, check out:
Thorne Stress B-Complex
DaVinci Labs Stress B Capsules
*Contents in this article are not to replace recommendations from your physician. It is recommended that one consults with their doctor before starting any new supplements. Supplements linked in this article have not been evaluated by the Food and Drug Administration. The products mentioned are not intended to diagnose, treat, cure, or prevent any disease.