Feeling Exhausted? Here’s How to Support Your Adrenal Glands Naturally

It's 2025!

Chronic stress, poor sleep, and overstimulation are leaving many people feeling drained and burned out. At the core of this issue?

Your adrenal gland.

These small but powerful glands regulates stress, energy, and metabolism, but when they become overworked, the effects ripple throughout your entire body.

Let's break down the signs of adrenal fatigue, what causes it, and most importantly, how you can restore balance and regain your energy.

Understanding Your Adrenal Glands

The adrenal glands, small but powerful structures located on top of each kidney, play a critical role in regulating the body's response to stress.

They produce essential hormones such as cortisol, adrenaline, and aldosterone, which help maintain energy levels, blood pressure, and metabolism. However, in today's high-stress world, many people experience adrenal dysfunction, leading to fatigue, burnout, and other health concerns.

Signs of Overworked Adrenals

When the adrenals are overworked, the body starts sending distress signals. Some common symptoms of adrenal fatigue or dysfunction include:

If left unaddressed, adrenal burnout can contribute to hormonal imbalances, metabolic disorders, and even autoimmune conditions.

What Causes Adrenal Burnout

Adrenal burnout occurs when chronic stress- whether physical, emotional, or environmental - overwhelms the body's ability to regulate cortisol and other stress hormones.

Some common contributors include:

Lifestyle Strategies to Support Adrenal Health

Supporting adrenal health requires a comprehensive approach that prioritizes rest, nourishment, and stress reduction. Here's how you can help your body recover and maintain energy.

1. Prioritize Restorative Sleep

Quality sleep is essential for adrenal recovery. Aim for 7-9 hours of uninterrupted sleep per night. To optimize sleep:

2. Manage Stress Effectively

Chronic stress depletes adrenal function, so incorporating stress management techniques is essential:

3. Nourish with Adrenal-Supportive Foods

Nutrient-dense foods help regulate cortisol and restore energy balance. Prioritize:

4. Reduce Stimulants and Sugar

Caffeine and sugar provide temporary energy but ultimately contribute to adrenal exhaustion by overstimulating cortisol production. Try:

5. Incorporate Gentle Movement

While intense workouts can further tax the adrenals, gentle movement supports recovery and energy regulation:

6. Support with Supplements

Certain vitamins and minerals can help restore adrenal health, including:

Functional Testing for Adrenal Health

If you're experiencing symptoms of adrenal fatigue, functional lab testing can provide insight into your cortisol patterns and overall adrenal function. Consider:

● Salivary or DUTCH hormone testing to assess cortisol levels throughout the day

● Comprehensive bloodwork to check for nutrient deficiencies, inflammation, and thyroid function

● GI testing to rule out gut infections, which can contribute to chronic stress and adrenal burnout

The health of your adrenal glands directly impacts your energy, stress resilience, and overall well-being.
By prioritizing sleep, managing stress, nourishing your body with whole foods, and incorporating targeted supplements, you can support adrenal function and prevent burnout.

References

Charmandari, E., Tsigos, C., & Chrousos, G. (2023). Endocrinology of the stress response. Annual Review of Physiology, 67, 259-284. https://doi.org/10.1146/annurev.physiol.67.040403.120816

Balbo, M., Leproult, R., & Van Cauter, E. (2022). Impact of sleep and its disturbances on hypothalamo-pituitary-adrenal axis activity. International Journal of Endocrinology, 2010, 759234. https://doi.org/10.1155/2010/759234

Panossian, A., & Wikman, G. (2023). Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress-protective activity. Pharmaceuticals, 3(1), 188-224. https://doi.org/10.3390/ph3010188

Hill, E. E., Zack, E., Battaglini, C., Viru, M., Viru, A., & Hackney, A. C. (2021). Exercise and circulating cortisol levels: the intensity threshold effect. Journal of Endocrinological Investigation, 31(7), 587-591. https://doi.org/10.1007/BF03345606