The Role of Your Adrenal Glands
Your adrenal glands are located on your kidneys and produce neurotransmitters as well as hormones like cortisol (the “stress” hormone), adrenaline, and some sex hormones (1). They work on a feedback loop with your hypothalamus and pituitary gland (collectively known as the HPA axis) to regulate the levels of hormones circulating in your system (2). When this feedback loop does not function properly, it can result in too many or too few hormones being released from your adrenals. Your HPA axis works in sync with your circadian rhythm to build and release hormones. Unfortunately, chronic stress and sleep deprivation can alter that rhythm, resulting in unbalanced adrenal output (3).
Managing Adrenal Dysfunction and Fatigue with Diet and Lifestyle Habits
When it comes to inappropriate cortisol production, adrenal dysfunction can result in feelings of burnout, anxiety, and fatigue (2-4). One review on stress and adrenal dysfunction found that 52% of participants reported feeling uncharacteristically fatigued (5). Indeed, research appears to support that a disruption of the HPA axis contributes, for some patients, to the development of chronic fatigue syndrome (CFS) (2). The following diet recommendations can help naturally balance your HPA axis and give you relief from feelings of fatigue.
Beneficial Nutrients:
EPA and DHA: These are types of Omega-3s and are associated with preventing cortisol spikes. Best Sources: Wild-caught fatty fish; Pasture-raised eggs
L-theanine: This is an amino acid found mostly in plants that is associated with improved neurotransmitter activity in the HPA axis. Best Sources: Japanese green tea
Thiamin (Vitamin B1): This is protective for the adrenals and reduces your body’s stress-induced cortisol response. Best Sources: Organic grass-fed meat; Nuts; Pasture-raised eggs
Niacinamide (Vitamin B3): This vitamin is associated with improved sleep and aids in the formation of neurotransmitters. Best Sources: Avocado; Mushrooms; Wild-caught salmon; Asparagus; Broccoli
Pantothenic Acid (Vitamin B5): Like B1, it is protective for the adrenals and reduces your body’s stress-induced cortisol response. Best Sources: Wild-caught salmon; Lentils; Shiitake mushrooms; Avocado
Folate (Vitamin B9): This vitamin is responsible for (among many other roles) neurotransmitter formation. Best Sources: Green leafy veggies; Asparagus
Cobalamin (Vitamin B12): This vitamin helps reset your circadian rhythms and normalizes cortisol peaks. Best Sources: Wild-caught fatty fish; Pasture-raised poultry and eggs; Grass-fed meats. (5)
There are also several lifestyle habits that you can employ to restore your HPA axis function and improve feelings of fatigue. Stress, a sedentary lifestyle, and inadequate sleep can all contribute to a breakdown of this system, so all are important to address.
