Reversing Adrenal Fatigue Through 7 Natural Solutions

As a functional medicine practitioner, I’m normally the one guiding people to optimal health. However, when I saw adrenal fatigue creeping into my own life, I knew I had to get to the bottom of my own symptoms and heal from them.

This guide explores how to reverse adrenal fatigue naturally from an individualized approach and an understanding of what we mean when we talk about adrenal fatigue.

Your Adrenal Glands

The adrenal glands are endocrine glands that sit on top of your kidneys like little kidney baseball caps. They release adrenal hormones like the hormone cortisol and aldosterone.

Cortisol is a stress hormone that regulars energy, your sleep/wake cycle, and your fight or flight responses. Aldosterone helps regulate blood pressure.

Proper adrenal function ensures a balanced metabolism and stress management, reducing your risk of health issues associated with chronic stress and fatigue.

Adrenal Fatigue

What is adrenal fatigue? Adrenal fatigue is a combination of symptoms that can happen when your adrenal glands don’t function as they should, often due to chronic stress. The theory is that chronic stress and high cortisol levels overwork your glands to the point of dysregulation.

The result is dysfunction at the pituitary glands and hypothalamic-pituitary-adrenal (HPA) axis, your body’s neuroendocrine system that regulates stress responses. (1) That’s why adrenal fatigue is sometimes described as HPA-axis dysfunction.

While adrenal fatigue is not an official medical diagnosis, you do need to address the root causes of your symptoms to avoid complications from chronic stressors and hormonal imbalances.

Adrenal fatigue symptoms include:

• Trouble getting started in the morning
• Salt or sugar cravings
• Low libido
• Low blood pressure
• Afternoon tiredness or headaches
• Brain fog
• Getting a “second wind” in the evening
• Trouble staying asleep
• Dizziness when standing up quickly
• Issues with blood sugar levels
• Chronic inflammation
• Thin, weakened nails
• Mood changes
• Weight fluctuations

These symptoms are often confused with adrenal insufficiency or Addison’s disease. (2) This is a recognized medical condition and adrenal gland disorder where the glands don’t produce enough hormones like dehydroepiandrosterone (DHEA).

This can lead to serious effects on your immune system, in addition to hormonal imbalances that may affect libido, mood, and energy levels.

That doesn’t mean you can ignore symptoms of adrenal fatigue. If left untreated, it can lead to depression-like symptoms or increase your risk of developing chronic health conditions due to prolonged stress.

7 Natural Remedies For Adrenal Fatigue

What natural remedies are good for adrenal fatigue? There is no set treatment plan for adrenal fatigue, but healing adrenal fatigue naturally prioritizes reducing stress to allow your adrenal glands to function properly.

This means a comprehensive approach that includes diet, daily habits, and other barriers to wellness.

Make Sure To Eat Right

How to heal adrenal fatigue naturally starts with diet. Eating a balanced diet supports adrenal gland function by giving your body the nutrients it needs to regulate hormone production and energy levels.

Here are my favorite ways to support optimal nutrition for adrenal health:

• Pack your diet with healthy fats. Avocados, coconut oil, fatty fish, and full-fat kefir are excellent sources of healthy fats important to neurotransmitter production, heart health, and combating inflammation. (3)
• Boost your vitamin C. Citrus fruits, cantaloupe, kiwi, bell peppers, and strawberries are great sources of vitamin C. The antioxidant is a known immune system booster, but it also helps your body fight back against chronic stress. (4)
• Eat nutrient-dense proteins. Oysters and grass-fed organ meats are rich in zinc, which is linked to reduced anxiety levels. Organic turkey has tryptophan, an amino acid your body uses to produce calming neurotransmitters like serotonin. (5)
• Go green. Leafy greens like Swiss chard and spinach are rich in magnesium, the original nutritional “chill pill” that regulates activity at the HPA axis. Vegetables like asparagus are full of folate, a B vitamin linked to reduced levels of oxidative stress.
• Pay attention to sodium levels. Weakened aldosterone production may impact your body’s sodium levels, which can stress your adrenals further. (6) Increasing aldosterone naturally may involve working with a doctor to keep sodium levels balanced.
• Sip on herbal tea. Chamomile is linked to decreased anxiety, depression, and stress symptoms. Herbs like rooibos can have a balancing effect on cortisol production. Sipping on teas is also a great way to boost hydration, which is a key piece of a healthy diet.

Avoid caffeine, sugar, and processed foods, as they are all known to increase stress in the body. Limit starchy carbs that don’t leave you feeling satiated. If those things are a big part of your current diet, you may benefit from an adrenal reset to leave you feeling better on the other side.

I know it works, too. I followed this 90-day food plan to address symptoms of my own adrenal fatigue.

Cultivate Healthy Sleep Habits

Good sleep is essential as you explore how to support adrenal glands naturally. I know it’s difficult when you work all day, get home late, and just want time to unwind, but your brain and adrenals recuperate while you sleep.

Try to avoid caffeine in the afternoon. I opt for herbal chamomile or rooibos teas to benefit from the calming effects of both. Make changes to sleep habits that prevent quality rest and cause a lack of sleep. That may mean turning off your electronic devices a few hours before bed.

Those screens and artificial light can overstimulate the brain, block melatonin production, and negatively impact sleep quality.

Once you find a system that works, stick with it. Establish a consistent bedtime routine that prioritizes rest and relaxation.

Practice Mindfulness

During my healing journey, I practiced mindfulness meditation and other stress-busting strategies to bring mindfulness into my day, such as taking slow, deep breathing timeouts. This is a simple way to defuse stress levels and calm the brain-adrenal axis.

If you want to incorporate some movement, adopt a regular yoga practice. Yoga can bring a sense of awareness into your life of physical markers of stress and give you a set-aside time each day to embrace stillness.

Exercise (But Don’t Overdo It)

Regular exercise is important for balanced hormone production and improving overall energy levels. Light to moderate exercise can regulate cortisol and help your body handle stress more effectively. Walking or light strength training are great places to start if you’re new to exercise.

It’s important not to overdo it if you’re dealing with adrenal issues. Excessive or intense exercise can lead to the overproduction of cortisol. Listen to your body and give yourself rest days to recover if you do feel like you’re working out too hard.

Get Some Fresh Air

Getting outside boosts oxygen levels and energy and has a proven effect on reducing stress. Regular sunlight exposure provides natural vitamin D, which supports mood and immune function. Spending time outdoors is also a good source of easy physical activity.

If you want to enhance your connection to the earth, try grounding. The practice involves walking barefoot or lying on the ground to reconnect with the Earth’s electrical energy. Studies show it may have an effect on stress, inflammation, and chronic fatigue. (7)

Take Specific Supplements

A healthy diet is always best, but supplements can be a powerful way to address nutritional gaps or boost levels of important nutrients that can combat fatigue.

I already mentioned the connection between adrenal fatigue and magnesium in terms of calming your body’s stress responses. Magnesium can also relax stressed muscles and nerves and promote quality sleep.

Here are a few more of my favorite supplements for adrenal health:

• Curcumin: This compound in turmeric root has potent antioxidant properties that may enhance mood, reduce inflammation, and support cognitive health. Studies show it may reduce anxiety triggers in those who face chronic exposure to stress. (8)
• Vitamin D: If you’re not getting enough sunshine, a vitamin D deficiency can escalate to an increased risk of chronic diseases and mood disorders. Too little vitamin D can also make you feel fatigued. I recommend an optimal range of around 60 to 80 ng/ml.
• Vitamin B5: Also known as pantothenic acid, this B-complex vitamin plays a key role in energy production and cortisol synthesis. Studies show it may also alleviate anxiety by promoting balanced hormone production. (9)
• Phosphatidylserine: This phospholipid supports brain health and helps regulate cortisol to potentially reduce anxiety, improve mood, and reduce depression symptoms. (10) I’ve had a positive personal experience with this one in reducing fatigue and brain fog.
• Ashwagandha: This adaptogenic herb helps the body manage stress and balance cortisol levels. Studies show it may also improve your body’s resilience to stress. (11) I like adding it to my adrenal cocktails as part of an adrenal detox.
• Rhodiola rosea: This is another adaptogenic herb known for combating fatigue and reducing stress. (12) Much like ashwagandha, it may have an effect on how you adapt to external stressors and reduce your chance of burnout.
• Holy basil: This adaptogen promotes a sense of calm, improved energy, and a balanced mood. It may reduce anxiety in those with chronic stress and help improve the quality of your sleep. (13)
• Ginseng: Ginseng has a proven effect on the HPA-axis and supports healthy adrenal function. (14) It can boost energy, reduce fatigue, and improve resilience to stress while balancing cortisol levels.

Avoid supplements that contain caffeine to reduce overall stress. It may sound like a good idea to beat fatigue by upping your caffeine intake, but you’ll just increase your risk of anxiety-like symptoms and make it harder to get on a regular sleep cycle. 

I’d caution against yohimbe and yohimbine, its supplement version, specifically if you’re not seeking stimulant side effects. The herb has been linked to increased heart rate and anxiety in some people. (15) 

Before starting any new supplement regimen, talk to your doctor, especially if you’re on medications.

Manage Your Stress Levels

Stress, especially long-term stress, can have devastating effects on health. Even if you do everything else right health-wise, if you don’t manage your emotional stress and response to stressful situations, none of it will mean much to your overall health. 

Identify triggers in your life that contribute to overall stress. You may have some tough decisions ahead, and you may also need to learn how to say “no” more often. 

This one is still hard for me. I don’t like disappointing people, and there’s always work to be done. I have to remind myself that managing stress means creating space in life to refuel, spend time with loved ones, and do what’s needed to get to a healthier space.

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When In Doubt, Run Labs 

How do doctors treat adrenal fatigue? Doctors treat symptoms associated with adrenal fatigue by getting to the bottom of what’s behind those symptoms and obstacles to your health.

Adrenal fatigue symptoms could be indicative of other conditions like depression, sleep apnea, fibromyalgia, autoimmune diseases, and thyroid conditions like hypothyroidism. Your healthcare provider may refer you to an endocrinologist to gather more health information. 

With my patients, in addition to conventional blood tests, I recommend baseline labs that test cortisol levels to give me more information about their brain-adrenal function. It wasn’t until I ran a similar series on myself that I discovered my own adrenal dysfunction. 

You also should never rule out problems with your gut health. The gut-brain connection is essential to total health, and dealing with underlying gut problems that may be affecting your microbiome could dramatically affect stress and fatigue.

How A Functional Medicine Approach Can Help

Can functional medicine help restore adrenal function? Functional medicine can help restore adrenal function and get you on track with adrenal fatigue recovery stages by addressing the root causes of your symptoms. Adrenal fatigue can be reversed.

Talk to your doctor if you’ve been dealing with symptoms like persistent fatigue, unexplained weight loss, or difficulties handling stress.

A personalized approach that includes stress management, nutritional support, lifestyle changes, and targeted supplements is the fastest way to improve adrenal health.

That’s what functional medicine is all about. If you’re interested in a holistic approach to adrenal health, schedule a consultation to understand your body and optimize your wellness.

Sources

• Dunlavey, C.J. (2018) Introduction to the hypothalamic-pituitary-adrenal axis: healthy and dysregulated stress responses, developmental stress and neurodegeneration. Journal of Undergraduate Neuroscience Education, 16(2), R59-R60. 
• Lewis, A., Thant, A.A., Aslam, A., et al. (2023). Diagnosis and management of adrenal insufficiency. Clinical Medicine, 23(2), 115-118. 
• Fatemi, F., Siassi, F., Qorbani, M., et al. (2020). Higher dietary fat quality is associated with lower anxiety score in women: a cross-sectional study. Annals of General Psychiatry, 19, 14.
• Moritz, B., Schmitz, A.E., Rodrigues, A.L.S., et al. (2020). The role of vitamin C in stress-related disorders. The Journal of Nutritional Biochemistry, 85, 108459. 
• Kikuchi, A.M., Tanabe, A. & Iwahori, Y. (2020). A systematic review of the effect of L-tryptophan supplementation on mood and emotional functioning. Journal of Dietary Supplements, 18(3), 316-333. 
• Jessani, N., Jehangir, W., Behman, D., et al. (2015). Secondary adrenal insufficiency: an overlooked cause of hyponatremia. Journal of Clinical Medical Research, 7(4), 286-288. 
• Oschman, J.L., Chevalier, G., & Brown, R. (2015). The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases. Journal of Inflammation Research, 8, 83-96. 
• Aubry, A.V., Khandaker, H., Ravenelle, R., et al. (2019). A diet enriched with curcumin promotes resilience to chronic social defeat stress. Neuropsychopharmacology. 44(4), 733-742. 
• Young, L.M., Pipingas, A., White, D.J., et al. (2019). A systematic review and meta-analysis of B vitamin supplementation on depressive symptoms, anxiety, and stress: Effects on healthy and ‘at-risk’ individuals. Nutrients, 11(9), 2232. 
• Komori, T. (2015). The effects of phosphatidylserine and omega-3 fatty acid-containing supplement on late life depression. Mental Illness, 7(1), 5647. 
• Lopresti, A.L., Smith, S.J., Malvi, H., et al. (2019). An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore), 98(37), e17186. 
• Ivanova Stojcheva, E. & Quintela, J.C. (2022). The effectiveness of rhodiola rosea L. preparations in alleviating various aspects of life-stress symptoms and stress-induced conditions-encouraging clinical evidence. Molecules, 27(12), 3902. 
• Lopresti, A.L., Smith, S.J., Metse, A.P., et al. (2022). A randomized, double-blind, placebo-controlled trial investigating the effects of an Ocimum tenuiflorum (Holy Basil) extract (HolixerTM) on stress, mood, and sleep in adults experiencing stress. Frontiers in Nutrition, 9, 965130. 
• Lee, S. & Rhee, D.K. (2017). Effects of ginseng on stress-related depression, anxiety, and the hypothalamic-pituitary-adrenal axis. Journal of Ginseng Research, 41(4), 589-594.
• Jabir, N.R., Firoz, C.K., Zughaibi, T.A., et al. (2022). A literature perspective on the pharmacological applications of yohimbine. Annals of Medicine, 54(1), 2861-2875.