We hear a lot about stress, burnout, and fatigue—but the root cause of these issues often lies deeper than a demanding schedule.
At the center of your body’s stress response and hormone production are your adrenal glands. Though small in size, these two glands sit atop your kidneys and have a powerful influence on your metabolism, energy levels, immune function, mood, and overall resilience.
When your adrenal glands get thrown off balance—whether due to chronic stress, undernourishment, or overexertion—it can lead to a state of dysfunction often referred to as adrenal fatigue. In this post, we’ll explore what the adrenals are, what they do, how they become imbalanced, what symptoms to look for, and how to support them naturally with food, supplements, and herbs for adrenal fatigue.
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What Are the Adrenal Glands?
What Do the Adrenals Do?
What Causes Adrenal Dysfunction or “Adrenal Fatigue”?
Symptoms of Adrenal Fatigue or Adrenal Insufficiency
Hormones the Adrenals Influence
How to Support the Adrenals Naturally
Adrenal Cocktail Recipe
What Are the Adrenal Glands?
Your adrenal glands are small, triangle-shaped organs located on top of each kidney—this is why many people search “adrenal gland location” when trying to pinpoint issues related to fatigue or hormonal imbalance. Each gland has two major parts, which perform different but equally essential functions:
The adrenal cortex (the outer layer) produces long-acting hormones such as cortisol, aldosterone, and sex hormones like DHEA.
The adrenal medulla (the inner core) is responsible for the short-acting fight-or-flight hormones like adrenaline (epinephrine) and norepinephrine.
These glands are part of the endocrine system and communicate with your brain—specifically your hypothalamus and pituitary gland—through a feedback loop known as the HPA axis (Hypothalamus-Pituitary-Adrenal). When this axis is disrupted, symptoms can begin to show up throughout the body.
What Do the Adrenals Do?
Your adrenal glands regulate vital processes in the body, including:
The stress response
When you encounter a stressor (mental, emotional, or physical), your brain signals your adrenals to release cortisol and adrenaline to help your body cope. These hormones temporarily increase blood pressure, blood sugar, and alertness.
Electrolyte balance and blood pressure
The adrenal cortex releases aldosterone, which controls sodium and potassium levels in the body, directly impacting hydration and blood pressure.
Metabolism
Cortisol plays a major role in blood sugar regulation and how your body stores fat—especially around the belly.
Sex hormone balance
In women, especially after menopause, the adrenals become a primary source of estrogen and testosterone precursors.
When functioning properly, these glands help you start the day energized, adapt to everyday stressors, and wind down at night for restful sleep.
What Causes Adrenal Dysfunction or “Adrenal Fatigue”?
Adrenal fatigue or dysfunction can develop when your adrenal glands are pushed beyond their capacity over time.
One of the most common triggers is chronic stress—whether from work demands, financial pressure, emotional strain, illness, or overexercising. When you’re constantly in “fight-or-flight” mode, your body calls on the adrenals to produce cortisol and adrenaline around the clock. While they may keep up initially, this demand becomes unsustainable, and hormone production can eventually drop or become erratic.
Blood sugar imbalances are another major stressor on the adrenal system. Eating a diet high in sugar or processed carbohydrates can lead to rapid blood sugar spikes and crashes, which prompts the adrenals to intervene by releasing cortisol and adrenaline to bring things back into balance. Over time, this yo-yo pattern contributes to adrenal dysregulation.
A poor diet lacking in key nutrients—especially B vitamins, magnesium, and vitamin C—also leaves the adrenal glands undernourished and unable to function optimally. These nutrients are essential for hormone production and energy metabolism, and when they’re depleted, the adrenals struggle to keep up.
Sleep deprivation is another hidden saboteur. Without enough high-quality rest, cortisol rhythms become disrupted, making it harder for the body to recover from stress and maintain hormonal balance.
Excessive use of stimulants like caffeine and overexertion from high-intensity workouts can also wear down the adrenal system. These stimulants artificially boost energy by forcing the adrenals to pump out stress hormones—leading to deeper fatigue in the long run.
Lastly, inflammation or chronic infections—whether from autoimmune conditions, gut issues, or hidden pathogens—create a constant background demand on the immune system. This ongoing stress further taxes the HPA axis (hypothalamus-pituitary-adrenal connection), contributing to adrenal dysfunction over time.
Symptoms of Adrenal Fatigue or Adrenal Insufficiency
When your adrenals are out of balance, you may feel like you’re running on empty—or like your “get up and go” has gotten up and gone.
Common adrenal disorder symptoms include:
- Fatigue, especially in the morning or mid-afternoon, that doesn’t improve with rest
- Salt cravings, due to imbalanced aldosterone and low sodium retention
- Dizziness or lightheadedness, especially when standing up too fast
- Low blood pressure
- Anxiety or depression, due to impaired neurotransmitter regulation
- Brain fog, low motivation, or difficulty concentrating
- Weight gain, especially around the abdomen (from cortisol)
- Hormonal symptoms, such as irregular cycles or low libido
- Sleep problems, including difficulty falling asleep or waking between 2–4 a.m.
In more severe cases, true adrenal insufficiency (like Addison’s disease) may develop and requires medical management.
Hormones the Adrenals Influence
Your adrenal glands help maintain a delicate balance of critical hormones. When this balance is off, the effects can be far-reaching.
Cortisol
Helps your body respond to stress, regulates metabolism, and reduces inflammation. Too much can lead to anxiety, insomnia, and fat storage; too little leaves you sluggish and unmotivated.
Aldosterone
Maintains blood pressure and hydration by controlling sodium and potassium levels.
Adrenaline and norepinephrine
Raise heart rate and prepare you for quick action in emergencies—but constant stimulation can lead to fatigue and jitteriness.
DHEA and sex hormones:
After midlife, your adrenals help produce precursors to estrogen and testosterone, impacting mood, libido, and body composition.
How to Support the Adrenals Naturally
Supporting adrenal health starts with lifestyle—but the right foods, nutrients, and herbal remedies can make a noticeable difference.
1. Eat a Nourishing, Blood Sugar–Balancing Diet
Food is fuel—but for your adrenals, it’s also information. Every meal should tell your body “you’re safe, stable, and nourished.”
- Include whole food carbohydrates like sweet potatoes, beets, and oats to prevent blood sugar crashes.
- Eat quality protein (pastured poultry, grass-fed beef, eggs, fish) at each meal to stabilize energy and support hormone production.
- Embrace healthy fats like avocados, nuts, seeds, and olive oil to support brain and hormone function.
- Add a pinch of sea salt to your meals—sodium can help with low blood pressure and dizziness caused by low aldosterone.
- Load up on vitamin C-rich produce (kiwi, citrus, red peppers)—your adrenals use more vitamin C than almost any other organ in the body.
- Avoid skipping meals, excess caffeine, refined sugar, and ultra-processed foods—all of which add unnecessary stress to the HPA axis.
2. Try an Adrenal Cocktail for Energy & Balance
The adrenal cocktail is a nourishing drink that supplies key minerals your adrenals need to function—especially mid-morning or late afternoon when cortisol naturally dips.
Adrenal Cocktail Recipe:
- ½ cup fresh-squeezed orange juice (vitamin C)
- ⅛ teaspoon sea salt (sodium)
- ¼ teaspoon cream of tartar (potassium)
- Optional: ½ teaspoon magnesium powder or coconut water
Sip slowly between meals to support hydration, blood sugar, and electrolyte balance.
3. Use Herbal Support to Rebalance Naturally
Certain adaptogenic herbs have been shown to help the body adapt to stress, regulate cortisol, and support adrenal recovery.
These natural remedies—sometimes called adrenal support herbs—can be especially useful when you’re feeling mentally foggy, emotionally drained, or physically depleted.
Some of the most well-known herbs for adrenal fatigue include ashwagandha, rhodiola, and licorice root. Each herb works a little differently—some help calm the nervous system, while others boost stamina and focus.
4. Rebuild with Rest, Rhythm, and Routine
Adrenal health thrives on predictability and recovery. To promote resilience:
- Get 7–9 hours of sleep per night, aiming to be in bed before 10 p.m.
- Take rest days between workouts and avoid overtraining.
- Practice stress-reduction techniques daily: breathwork, meditation, journaling, or simply walking in nature.
- Keep consistent meal and wake/sleep times to help reset your circadian and cortisol rhythms.
Final Thoughts
Your adrenal glands might be small, but their impact is mighty. Whether you’re dealing with chronic stress, burnout, hormonal issues, or fatigue that just won’t quit, supporting your adrenals can be a game-changer.
Start with food, hydration, and rest.
Add in strategic supplements and adrenal herbs, and give your body permission to slow down and rebuild. In time, you’ll notice more energy, clarity, and resilience—without needing that third cup of coffee.