Adaptogens are natural compounds including plant extracts that can help increase the adaptability, resilience, and survival of organisms in response to stress (1). This means they can help you cope with stress, which is the main cause of adrenal fatigue. This article will take a closer look at some of the most popular adaptogens for adrenal fatigue and how they can play a role in recovery.
Stress and Adrenal Fatigue
It’s safe to say that many are exposed to stress on a daily basis. Stressors can include work and family pressures, but stress can also be caused by:
- Exposure to toxins such as pollutants and cigarette smoke
- Poor diet including foods high in trans fats and sugar
- High alcohol intake
- Low exercise
- Frequent illness
- Some medications
Your body is designed to cope with stress. However, it’s designed to cope with short-term stress and not chronic stress. The NeuroEndoMetabolic (NEM) Stress Response System, is a six-circuit system that helps your body respond to stress. One of the first responders is the hypothalamic-pituitary-adrenal (HPA axis). In response to stress, the hypothalamus, a structure found within your brain, releases a hormone called corticotropin-releasing hormone (CRH). This hormone then travels to your pituitary gland and stimulates this gland to produce adrenocorticotropic hormone (ACTH). This hormone then travels to your adrenal glands and stimulates them to produce stress hormones such as cortisol.
When the stress clears, these hormones will also reduce. However, in chronic stress, your adrenal glands can become depleted. This can start to cause low levels of cortisol in the body. When this happens, imbalances can start to occur in the NEM system and can result in adrenal fatigue. This is a condition, where the body is unable to keep up with long-term stress, resulting in different symptoms depending on where the imbalance is.
One of the systems that can become imbalanced is the Hormone circuit. This circuit is made up of the adrenal glands, thyroid, and reproductive organs and controls many different hormones in your body. Imbalances in this circuit can cause symptoms such as:
- Fatigue
- Weight gain
- Temperature intolerance
- Premenstrual syndrome (PMS)
- Irregular periods
- Low libido
Adaptogens for Adrenal Fatigue
Adrenal fatigue can affect many different systems in the body. Recovery often requires many different strategies, including lowering stress and getting more nutrients in your diet. In many cases, supplementing with adaptogens for adrenal fatigue or adding them to your diet is a good way to support your adrenals and manage stress levels. If you’re in the beginning stages of adreanl fatigue, Adaptogens can be a good way to support adrenals. However if you’re in later stages of Adrenal Fatigue, Adaptogens can actually stimulate more than you’re used to and cause more stress on your adrenals. Some sensitive sufferers could also have paradoxical reactions to adaptogens. Always take adaptogens with the advice of an experienced provider or coach.
There are many different adaptogens. However, some of the most common adaptogens for adrenal fatigue are:
- Ashwagandha
- Maca root
- Ginseng
- Rhodiola
- Eleuthero
- Holy basil
Ashwagandha
Ashwagandha, also known as Withania somnifera, is an Indian herb with multiple different health benefits. In terms of adrenal health, a 2023 review found that studies show ashwagandha is promising. It appeared to help reduce cortisol by regulating the HPA axis. Studies used dosages from five milligrams to 600mg over a time period of two to eight weeks. By reducing the levels of cortisol produced, it may help to reduce the feeling of stress (2).
Not only can ashwagandha help reduce cortisol production, but this herb can also help with other hormones such as your thyroid and reproductive hormones. This can be beneficial as the organs responsible for these hormones, your adrenal glands, thyroid gland, and reproductive organs form the ovarian-adrenal-thyroid (OAT) axis. This axis connects these organs, and if one part is imbalanced such as your adrenal glands, the others will also become imbalanced. Ashwagandha not only supports your adrenal health but can also help support your thyroid and reproductive hormones.
The 2023 review found that individuals with low thyroid functioning had increased thyroid functioning after using ashwagandha. Additionally, sex hormones also increased after using ashwagandha. However, more research is necessary.
The effects of ashwagandha on these hormones may additionally benefit individuals who are experiencing an imbalance in the hormone circuit.
Maca Root
Maca root is a root vegetable hailing from the Andes. Unlike ashwagandha, it has a tasty flavor. This has started to make maca an ingredient in smoothies and coffees. In terms of adrenal health, maca through its biological compound, macamides, helps to modulate cortisol production and can help reduce the production of cortisol by regulating the HPA axis.
It may also help fertility, although there is more research on the effects of maca on male fertility than female fertility. One study that researched the effects of maca on female fertility, found no significant difference between the incidence of pregnancies between the group of females on maca and the control group.
Maca may also help with menopausal symptoms. One study found that maca helped to reduce multiple different menopause symptoms including:
- Hot flashes
- Excessive sweating
- Anxiety
- Depression
Maca can also help with fatigue by helping to boost energy metabolism and through its antioxidant effects. Antioxidants help to reduce levels of free radicals, unstable molecules produced in response to stress and illness.
Additionally, one study found that maca increased the functioning of mitochondria, the cells that are responsible for producing energy (3). All of these mechanisms may help to boost energy and reduce fatigue.
Ginseng
This root herb has many different varieties, and while it is available in teas, due to its bitter flavor, it is most common in supplements. Ginseng helps to regulate the HPA axis and thereby the production of cortisol, reducing the load on your adrenal glands. It may also help reduce feelings of depression and anxiety, boost your memory, and reduce inflammation (4).
Rhodiola
Rhodiola, also known as Rhodiola Rosea, is a flowering herb that is found in Europe and Asia. This herb has been used by many to reduce stress as well as to improve energy levels. Rhodiola can help to ease stress by regulating the HPA axis and through opioid receptors and peptides such as beta-endorphins. Beta-endorphins help to reduce the intensity of the stress response. Rhodiola helps to increase the synthesis, transport, and receptor activity of opioid receptors helping to increase beta-endorphins, thus helping to reduce the intensity of the stress response.
This herb also appears to activate the production and reproduction of ATP in your mitochondria and can help enhance energy metabolism. Both of these mechanisms can increase energy levels. Rhodiola can also help improve fertility, studies have shown it can help restore menses in women experiencing an absence of menses. Additionally, it can also help reduce stress-induced damage in your ovaries (5).
Eleuthero
This herb goes by a few different names, including devil’s bush and Siberian ginseng, and is native to Northeastern Asia. Eleuthero regulates the HPA axis and can reduce the excessive release of corticotropin, thus helping to reduce the stress response (6). Not only can it help in times of stress, but it may help improve energy levels, mental health, and glucose levels, which may in turn help with weight management (7).
Holy Basil
As you may guess, holy basil belongs to the same family as sweet basil, the commonly used cooking herb. Like sweet basil, it can be used in cooking and has a distinct minty taste. This herb is thought to help the body respond to stress by regulating the HPA axis, thus reducing cortisol levels. There is limited evidence on the effects of holy basil on stress; however, a 2022 study found that eight weeks of supplementation with the herb may reduce stress and improve sleep quality. The study also found that cortisol levels in hair samples significantly reduced in the group that received the holy basil supplements (8).
Adaptogen Supplements for Adrenal Fatigue
There are several different adaptogens for adrenal fatigue, and it can be confusing trying to decide which one to choose and how to take them. While some adaptogens for adrenal fatigue are available in food sources such as maca and holy basil, the dose is low and may not exert the desired effect. Supplementation may be necessary to get an adequate dose.
A supplement with a combination of adaptogens for adrenal fatigue can be beneficial as you will receive the benefits of multiple different adaptogens. Dr. Lam’s Adrenal Rescue is one supplement that offers a range of different adaptogens for adrenal fatigue. These include:
- Ashwagandha
- Eleuthero
- Holy Basil
- Rhodiola
- Ginseng
This supplement also contains vitamin B5, also known as pantothenic acid. Vitamin B5 is important in maintaining adrenal health and is also involved in producing sex hormones. This can help in adrenal fatigue, especially when there is a hormone imbalance. Vitamin B5 can also help to boost energy levels as it is involved in the production of ATP. This can help if you are struggling with fatigue.
This supplement is available in capsule form, the recommended dosage is two capsules once a day or as recommended by your healthcare professional.
When Should I Take Adaptogens for Adrenal Fatigue?
In addition to adaptogens, there are other vitamins you may want to try first to manage stress. These include vitamin B5 and vitamin C. Both of these vitamins are important in adrenal health and can help support adrenal fatigue recovery. While vitamin B5 can help to maintain adrenal health and boost energy levels, vitamin C can regulate the HPA axis, thus regulating cortisol levels (9). With its antioxidant function, vitamin C can also help to reduce and prevent further damage from free radicals as a result of stress. It’s important to have the base foundation of taking Vitamin C and B5 for your adrenals before starting adaptogens. This will ensure that your adrenals have the nutrients to produce the necessary hormones before adapting.
Other strategies that can also help if you are experiencing adrenal fatigue include:
- Ensuring you have good quality nutrition by:
Having fruit and vegetables daily- Choosing unrefined carbohydrates
- Focusing on unsaturated fats such as nuts, seeds, and avocados
- Reducing animal fat
- Reducing total sugar intake
- Increasing water intake
- Exercise, but if you are experiencing adrenal fatigue, focus on gentle exercises such as walking.
- Stress management exercises such as breathing exercises, practicing mindfulness, and meditation.
When recovering from adrenal fatigue, it is important to remember that while adaptogens for adrenal fatigue may help recovery, they shouldn’t be seen as the only strategy to use. Practicing multiple different strategies for adrenal recovery such as nutrition, exercising, stress management techniques, and supplementation will help more than one strategy alone.
Takeaway
There are multiple different adaptogens for adrenal fatigue that may help you manage your stress as well as help balance your hormones if you are experiencing a hormone imbalance. These adaptogens are mostly available in supplement form either as a single ingredient or with a combination of different adaptogens.
If you are currently experiencing adrenal fatigue and would like some guidance on recovery and whether adaptogens would benefit you, you can give us a call at +1 (714) 709-8000.
