5 Power Foods to Revitalize Your Adrenals and Beat Fatigue

Adrenal glands produce three main hormones—cortisol, aldosterone, and adrenaline. These hormones help regulate metabolism and blood pressure but also directly impact stress levels in the body. Cortisol, the primary stress hormone, increases glucose levels in the bloodstream, controls blood pressure, and helps the body respond in dangerous situations. During times of stress, the pituitary gland sends signals to the adrenal glands to produce cortisol.

While cortisol plays a necessary role within the body, too much or too little can cause serious health issues such as weight gain or fatigue. Adrenaline also plays an important role in the "fight or flight" response. If the adrenal gland produces too much adrenaline, blood pressure and anxiety symptoms may result.

Some common signs of adrenal dysregulation include chronic tiredness, hormone imbalances, and lightheadedness. People who develop Addison's disease, a chronic condition where the adrenal glands produce very low levels of cortisol, may experience extreme cravings for salty foods. Cortisol regulates sodium in the body; low levels of the hormone create a deficiency in sodium retention. This can lead to inflammation and sluggishness.

Additionally, recent research indicates that chronic stress dysregulates the hypothalamic–pituitary–adrenal (HPA) axis, which exacerbates adrenal symptoms. HPA dysregulation is correlated with brain fog, depressive moods, and low energy.

Dietary choices play a key role in adrenal health. Vital nutrients such as vitamin C and magnesium help maintain adrenal function and aid in the production of cortisol and its biosynthesis. Foods such as lean proteins, leafy greens, and whole grains are excellent sources of these nutrients.

Conversely, diets high in refined sugars and processed foods may contribute to adrenal gland distress. These foods contribute to inflammation in the body, which triggers inflammation and increases stress on the adrenal glands.

Vitamin C plays a crucial role in adrenal health and functioning. In fact, the gland boasts the highest concentration of vitamin C in the whole body. In times of stress, the adrenal gland produces high levels of the hormone cortisol. This hormone increases stress and inflammation within the body, and research suggests that vitamin C may help regulate cortisol production and improve stress responses within the body. Scientists found that vitamin C alleviates oxidative stress as well, improving adrenal gland functioning.

• Healthy tip: foods high in vitamin C include citrus fruits, strawberries, bell peppers, and potatoes.

Reach for leafy greens, nuts, and whole grains to get the magnesium boost the adrenal glands need. Some research suggests that a magnesium deficiency induces both anxiety and HPA axis dysregulation, contributing to adrenal malfunctioning. However, the underlying reasons for this phenomenon are unknown.

Some researchers posit that magnesium plays an important role in the neurotransmission of cortisol and other stress hormones. A magnesium deficiency is strongly correlated with increased stress levels in the body. Many doctors prescribe magnesium supplements to help their patients relax, but most people can get adequate amounts of the mineral from their diet.

Whole grains, lean meats, eggs, and seeds boast high vitamin B levels that may help fight against adrenal fatigue. In fact, B vitamins may be the most important dietary aid in the fight against adrenal fatigue and dysregulation.

These vitamins are well-known for their role in stress relief, metabolic regulation, and energy level support. Research finds that, while vitamin B supplements do not decrease perceived stress within individuals, they do improve a cortisol awakening response. The cortisol awakening response refers to a rapid increase of cortisol production in the adrenal glands upon waking. This increase leads to higher energy levels throughout the day and contributes to healthy Circadian rhythms that lead to better sleep at night.

Nutritionists tout leafy greens for their numerous health benefits, and they aren't wrong. Vegetables such as spinach, kale, and collard greens boast high levels of magnesium, which plays a crucial role in adrenal gland support. Health professionals recommend adult women consume 320 grams of magnesium per day for optimal health.

• Healthy tip: one cup of spinach boasts an impressive 24 grams of magnesium—saute a few handfuls and add them to cooked quinoa for an excellent magnesium boost.

Lean proteins such as chicken, fish, and legumes play an important role in overall health. These foods help stabilize blood glucose levels, reducing fatigue in the adrenal glands. While legumes boast an impressive array of B vitamins and essential minerals, Vitamin B12 is mostly found in lean aminal products.

Because B12 is crucial for adrenal health and mood stabilization, vegans should add fortified foods or certified supplements to their diets.

Omega-3 fatty acids boast an impressive assortment of health benefits. These healthy fats, found in fish, flaxseeds, and walnuts, decrease inflammation throughout the body and reduce stress on the adrenal glands.

One study found that the consumption of fish oil prevented excessive cortisol production  in the adrenal glands when men were faced with environmental or mental stressors.

Sometimes, eating the "right" foods isn't enough for optimal adrenal functioning. Balanced eating patterns play a significant role in maintaining blood sugar levels, as dips and spikes in blood glucose levels stress the glands and increase cortisol production.

Experts recommend eating a nutritious meal or snack comprised of lean protein, healthy fats, and complex carbohydrates every few hours. Studies suggest that this pattern of eating six smaller meals per day (as opposed to the traditional three) helps stabilize blood sugar levels, thereby supporting adrenal health.

Humans depend on water for survival, but general reports suggest that a large percentage of the adult population may experience regular dehydration. While experts suggest this number is inflated, they find the condition prevalent among the elderly and emergency room patients.

Though not a cause for hospitalization, doctors say mild dehydration causes problems with blood pressure and heart rate. Because of this, the body increases production of both cortisol and norepinephrine. These hormones stress the adrenal gland, leading to adrenal fatigue and low energy.

Herbs and tinctures offer a holistic way to support adrenal functioning and reduce fatigue. Adaptogenic herbs like ashwagandha, rhodiola, and holy basil enhance the body's resilience to stress, anxiety, and fatigue. Research finds that these adaptogens exhibit neuroprotective properties that help regulate homeostasis through the HPA axis and reduce the production of stress hormones.

• Note: supplemental products containing adaptogenic herbs are exempted from FDA oversight, so be sure to purchase adaptogens from trusted and reputable sources.

Excessive caffeine and sugar intake overstimulates the adrenal glands and leads to energy crashes post-consumption. Research suggests that too much caffeine directly affects stress levels in the body and raises cortisol production in the adrenal glands. Overproduction of cortisol further stresses the adrenal glands, leading to adrenal fatigue and metabolism problems.

Other conditions associated with high caffeine consumption include anxiety, insomnia, and digestive issues. One study found that the adrenal glands of female rats were more affected by caffeine than their male counterparts, and researchers caution that women should be especially aware of their caffeine intake.

Experts warn of the danger of weight gain from diets high in processed foods, but these foods can affect more than just the waistline. High in salts, unhealthy fats, and refined sugars, excessive consumption of processed or fast foods increases inflammation in the body. A diet high in these foods also affects blood pressure, glucose levels, and stress hormones.

As noted above, these conditions directly stress the adrenal glands. Research in adult men demonstrates a correlation between diets high in processed foods and physiological dysregulation/ adrenal fatigue, although further research may help identify the specific mechanisms that affect adrenal load.

Dieticians and popular content creators have brought attention to the science of food sensitivities. All bodies process food differently, and some people find that theirs reacts adversely to foods others can eat without issue. Some research even suggests that up to 20% of the population may have some type of food intolerance.

Food sensitivities contribute to inflammation and adrenal fatigue, which can lead to low energy and psychological symptoms. Doctors can help identify food sensitivities, but many companies offer mail-order tests that can be done from the comfort of home.