When your adrenal system is under pressure, your entire body feels the effects. Fatigue, brain fog, irritability, poor sleep, sugar cravings, and stubborn belly weight are just a few signs your adrenal glands may need support. Fortunately, nature offers a powerful toolkit: adaptogens and nootropics. These two categories of plant-based (and in some cases, fungal) nutrients support your body in different but complementary ways.
Adaptogens help your body manage stress by regulating the hypothalamic-pituitary-adrenal (HPA) axis and balancing cortisol levels.
Nootropics, on the other hand, enhance brain performance—think memory, clarity, and focus—and some of them also help reduce the mental fatigue that comes from chronic stress.
Below, you’ll find 12 of the most effective natural compounds for adrenal health. Each has been studied for its unique benefits and mechanism of action, making them powerful tools for stress recovery and hormone balance.
1. Ashwagandha (Withania somnifera)
Ashwagandha is one of the most researched adaptogens. It helps modulate cortisol levels, reduce anxiety, and enhance sleep. It works by regulating the HPA axis and calming the nervous system.
How it works: Withanolides, the active compounds, help normalize stress response by reducing overactivation of the HPA axis. They bind to stress hormone receptors and improve cellular communication between the brain and adrenal glands.
Ashwagandha also enhances thyroid hormone levels, particularly T3 and T4, which indirectly supports adrenal health by regulating metabolism and energy.
Use it for: Chronic stress, anxiety, low energy, insomnia.
Backed by: Clinical trials show 300–600 mg/day significantly reduces cortisol levels and perceived stress.
2. Rhodiola rosea
Rhodiola is both an adaptogen and a nootropic. It helps your body adapt to physical and mental stress, while also boosting energy and mood.
How it works: Compounds like rosavin and salidroside reduce the sensitivity of cells to stress signals by influencing cortisol-releasing pathways. They also modulate key neurotransmitters like serotonin and dopamine to enhance emotional resilience and motivation. Rhodiola increases cellular energy production (ATP) and improves oxygen use in the brain and muscles, helping you stay sharp and energized.
Use it for: Burnout, low stamina, mental fog, high cortisol.
Backed by: Studies show Rhodiola can significantly reduce fatigue and improve performance under pressure.
Typical dose: Most studies use 200–400 mg per day of a standardized Rhodiola extract (with 3% rosavins and 1% salidroside), usually taken in the morning or early afternoon to avoid interference with sleep
3. Eleuthero (Siberian Ginseng)
Traditionally used in Russian and Chinese medicine, Eleuthero supports endurance, immune health, and mental performance.
How it works: Eleutherosides—the primary bioactive compounds—support adrenal resilience by influencing multiple components of the HPA axis. They enhance signaling between the hypothalamus, pituitary gland, and adrenal glands by modulating key neurotransmitters like dopamine and norepinephrine, improving feedback sensitivity and stress hormone regulation. This helps normalize the body’s cortisol response and reduces the overactivation of the sympathetic nervous system. Some eleutherosides also exhibit mild stimulatory effects, supporting mitochondrial activity and increasing resistance to fatigue.
Use it for: Physical exhaustion, poor concentration, immune fatigue.
Backed by: Research supports its role in improving working memory, reducing fatigue, and boosting stress adaptation.
Typical Dose: 300–400 mg per day of standardized extract (0.8% eleutherosides).
4. Schisandra chinensis
This berry is both adaptogenic and antioxidant-rich. It helps boost energy, protect against oxidative stress, and improve liver detox pathways.
How it works: Schisandrins support adrenal function by modulating the HPA axis, helping stabilize cortisol rhythms. They protect mitochondria—the energy factories of your cells—from oxidative stress, which is heightened during chronic stress. Schisandra also supports liver enzymes that clear excess hormones and toxins, easing the burden on adrenal-related detox pathways.
Use it for: Fatigue, poor liver function, mood swings, stress-induced inflammation.
Backed by: Studies highlight its use in Chinese medicine for boosting endurance and increasing vitality.
Typical Dose: 500–1000 mg per day of dried fruit extract or tincture.
5. Reishi Mushroom (Ganoderma lucidum)
Reishi is a calming adaptogen and immune modulator. It helps your body recover from chronic stress and improves sleep quality.
How it works: Reishi’s triterpenes help downregulate cortisol by reducing inflammation in the HPA axis. Beta-glucans stimulate immune cells while calming overactive stress responses. Reishi also increases activity in the parasympathetic nervous system, encouraging a shift from “fight or flight” to “rest and digest” mode—vital for adrenal recovery and deep sleep.
Use it for: Insomnia, anxiety, immune depletion, chronic stress.
Backed by: Reishi has been shown to improve sleep, reduce fatigue, and support adrenal balance.
Typical Dose: 1,000–1,500 mg per day of extract standardized to polysaccharides.
6. Lion’s Mane Mushroom
Lion’s Mane is a powerful nootropic that also offers neuroprotective benefits.
How it works: Compounds like erinacines and hericenones stimulate Nerve Growth Factor (NGF), which promotes the growth and repair of neurons. This supports better communication between the brain and endocrine system, including the adrenal glands. By protecting brain tissue from stress-induced damage, Lion’s Mane helps preserve memory, focus, and emotional balance.
Use it for: Brain fog, focus issues, mental fatigue from stress.
Backed by: Studies support its role in improving mild cognitive impairment and boosting mental clarity.
Typical Dose: 500–1,000 mg per day of extract standardized to 30% polysaccharides or hericenones/erinacines.
Bonus Insight: Early research suggests Lion’s Mane may help manage symptoms associated with ADHD by supporting better concentration, executive function, and neural repair—though more human studies are needed. As a natural nootropic, it’s gaining attention as a potential supportive supplement for focus and mental resilience.
7. Mucuna pruriens
Also known as velvet bean, Mucuna is rich in L-dopa, a precursor to dopamine.
How it works: L-dopa from Mucuna boosts dopamine synthesis in the brain, helping improve mood and motivation. Since dopamine has a regulatory effect on the HPA axis, increased dopamine can indirectly help lower excess cortisol. Balanced dopamine levels also support better stress response, hormonal regulation, and cognitive clarity.
Use it for: Low motivation, emotional burnout, hormonal imbalance.
Backed by: Mucuna has been shown to improve mood and reduce cortisol levels.
Typical Dose: 250–500 mg per day standardized to 15% L-Dopa.
8. Holy Basil (Tulsi)
Holy Basil is a revered adaptogen in Ayurveda, known for its calming, uplifting properties.
How it works: Holy Basil contains eugenol and other compounds that help regulate cortisol production and improve insulin sensitivity. It protects brain cells from oxidative damage caused by stress and supports neurotransmitter balance. Its adaptogenic effects help restore homeostasis across the endocrine system, including adrenal and thyroid function.
Use it for: Stress, mood swings, blood sugar imbalances.
Backed by: Human studies support its use in reducing anxiety, depression, and stress symptoms.
Typical Dose: 300–600 mg per day of extract or 1–2 grams dried leaf.
9. Licorice Root
Licorice root supports cortisol metabolism and can extend the half-life of cortisol in the body, which can be helpful for those with low adrenal output.
How it works: Contains glycyrrhizin, which inhibits the enzyme 11β-HSD2 that breaks down cortisol into inactive cortisone. This leads to more available cortisol in the bloodstream, which can help when adrenal output is too low. It also mildly supports aldosterone activity, which helps regulate sodium, potassium, and hydration—key for adrenal stability.
Use it for: Low cortisol, adrenal insufficiency, chronic fatigue.
Backed by: Used in traditional medicine and supported by modern research for adrenal support and immune health.
Note: Avoid in cases of high blood pressure.
Typical Dose: 200–400 mg per day of deglycyrrhizinated licorice (DGL) or lower for whole root; caution due to blood pressure effects.
10. Maca (Lepidium meyenii)
Maca is a root vegetable that helps balance hormones and improve stamina and libido.
How it works: Maca supports the hypothalamus and pituitary glands, which in turn regulate adrenal and reproductive hormone production. It helps balance estrogen and testosterone, while also supporting thyroid and adrenal hormones. Maca’s unique alkaloids and glucosinolates appear to modulate hormone receptor sensitivity, helping the body respond more effectively to internal signals
Use it for: Hormonal imbalance, low libido, fatigue.
Backed by: Clinical studies suggest maca can improve mood, energy, and hormonal balance.
Typical Dose: 1,500–3,000 mg per day of powdered root or extract.
11. Magnesium (Bonus Mineral)
Although not an herb, magnesium is crucial for adrenal health and stress regulation.
How it works: Magnesium regulates the stress response by modulating NMDA and GABA receptors, calming the nervous system. It’s also required for the production of adrenal hormones and helps prevent overstimulation of the HPA axis. Magnesium reduces inflammation and stabilizes blood sugar—two hidden stressors on adrenal glands.
Use it for: Muscle tension, sleep problems, adrenal fatigue.
Backed by: Clinical trials show magnesium supplementation reduces cortisol and improves mood.
Typical Dose: 200–400 mg per day of elemental magnesium (varies by form).
12. B-Vitamins (Bonus Nutrient Blend)
B-complex vitamins are essential for adrenal hormone production and neurotransmitter synthesis.
How it works: B5 (pantothenic acid) is crucial for making coenzyme A, required in cortisol and aldosterone synthesis. B6 helps convert tryptophan into serotonin and supports GABA production—key for mood and stress. B12 supports nerve function and energy metabolism. Together, these vitamins enhance HPA axis function and protect the nervous system during stress.
Use it for: Energy crashes, irritability, hormonal stress.
Backed by: Deficiencies in B5, B6, and B12 are linked to adrenal dysfunction.
Typical Dose: B-complex formulas typically provide 10–50 mg of B5, B6, and B12 per day, depending on individual needs.
Where to Start: Choosing the Right Herbs for Mood, Energy & Focus
If you’re just getting started with adaptogenic or nootropic herbs, it’s best to begin with 1–2 targeted supplements based on your main symptoms or goals. Here’s a simple guide:
For focus, mental energy, and resilience under pressure:
Start with Rhodiola + Lion’s Mane → These support cognitive clarity, stress adaptation, and long-term brain health.
For anxiety, burnout, and low motivation:
Try Ashwagandha + Mucuna pruriens → Ashwagandha helps regulate stress hormones, while Mucuna naturally supports dopamine levels for mood and drive.
For overall stamina, immune support, and stress recovery:
Begin with Eleuthero (Siberian Ginseng) → A gentle adaptogen that builds long-term resilience without overstimulation.
Always consult with a healthcare provider before starting new herbs—especially if you’re on medication or managing a chronic condition. Starting slowly and tracking how you feel can help you find the best combination for your body’s needs.
Final Thoughts
Combining adaptogens and nootropics is a smart, science-backed way to support your adrenal health, reduce the effects of chronic stress, and enhance mental clarity. Start with one or two of these herbs, monitor your energy and mood, and consider cycling them for best results.
Always talk to your healthcare provider before starting new supplements, especially if you are pregnant, breastfeeding, or taking medication.