Table of ContentsView AllTable of ContentsThe Stress ResponseTop SupplementsGinsengAshwagandhaRhodiola RoseaMagnesiumB VitaminsFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
The Stress Response
Top Supplements
Ginseng
Ashwagandha
Rhodiola Rosea
Magnesium
B Vitamins
Frequently Asked Questions
Although adrenal fatigue is not recognized as an official medical diagnosis, the symptoms you feel are real. Symptoms of stress, fatigue,brain fog, andtrouble sleepingare life-affecting. They may even be related to another health condition.Adifferential diagnosisis critical in order not to mistake your symptoms for something else.
Supplements marketed for adrenal support abound. While supplements cannot treat adrenal fatigue, they may be able to help with related symptoms of stress,insomnia, and fatigue.
This article discusses supplements for adrenal fatigue and whether sufficient evidence exists to support their use.
When stress occurs, the body activates systems that protect you from danger. Stressors can include a dangerous situation, physical pain, or injury or may concern social, environmental, or work-related factors.
Inresponse to a stressful event, the brain signals to small organs on the top of the kidneys (adrenal glands) to releaseadrenaline(epinephrine). Epinephrine increases your heart rate, sending more blood to organs. It also triggers the release of stored energy to help with the fight-or-flight response.
Once the initial release of epinephrine diminishes, thehypothalamic-pituitary-adrenal (HPA) axistakes over. The HPA axis communicates between thehypothalamus,pituitary gland, and adrenal glands to release the steroid hormonecortisol.
Supporters of adrenal fatigue attribute it tochronic stressthat affects the ability of the adrenal glands to produce hormones, namely cortisol.Long-term stress results in persistently elevated cortisol levels that can negatively impact brain, metabolic, and immune health.
Fiordaliso / Getty Images
Top Adrenal Support Supplements
Supplements for adrenal fatigue are plentiful. Still, minimal evidence supports using these products to alleviate stress and fatigue symptoms.
Some supplements for adrenal support are a mix of ingredients. Supplements that combine B vitamins, magnesium, green tea, andRhodiola roseamay lower stress levels and improve sleep.
Although some evidence supports the use of supplements for easing symptoms related to adrenal fatigue, research is minimal. Moreover, it is unclear if the components of these supplements are effective individually.
Ginseng comes from the dried root of the Araliaceae plant. There are two main types of ginseng—Panax ginsengandAmerican ginseng—each with different effects on the body.
Some data suggest that ginseng reduces fatigue in healthy individuals. Other research supports the use of ginseng supplements to alleviate disease-related fatigue. However, dosages and duration vary significantly between studies, providing inconclusive evidence for specific supplement recommendations.
It is unclear exactly how ginseng affects mental health. However, some research proposes that ginseng may affect brain activity to improve cognitive performance and increase levels ofneurotransmitters(chemicals that allow neurons to communicate).
Ashwagandha, also known asWithania somnifera, is a shrub common inAyurvedic(the ancient system of medicine of India) medicine for its ability to help people adapt to stress (adaptogenic properties).
Research suggests ashwagandha may decrease cortisol and reduce symptoms of stress, depression, and anxiety.
The specific dosage and duration for ashwagandha supplementation are not well-established. Ashwagandha extract appears to relieve stress at 300 to 600 milligrams (mg) doses and may benefit anxiety at doses up to 12,000 mg daily.
Although research is promising, additional information is required to establish the effects of ashwagandha on symptoms attributed to adrenal fatigue.
Rhodiola roseais a medicinal plant used worldwide to alleviate stress and symptoms of burnout.
Supplementing with Rhodiola rosea may reduceanxietyand stress levels. However, research on the effects of Rhodiola rosea on cortisol levels has yielded mixed results.
One study observed a decrease in salivary cortisol levels with 576 mg of Rhodiola rosea daily for 28 days. However, taking Rhodiola rosea shortly before exercise (a form of stress) did not impact cortisol levels.
Again, more research is necessary to understand the influence of Rhodiola rosea on the HPA axis and adrenal fatigue-related symptoms.
Magnesium’s benefit on symptoms attributed to adrenal fatigue is multifaceted.Magnesiuminfluences the HPA axis, reducing the release of cortisol and lessening the stress response.One small study among male students found supplementing with 500 mg of magnesium daily for four weeks reduced serum cortisol levels.
Magnesiumreduces neurotransmitter activity to encourage sleep. This may improve sleep issues linked to adrenal fatigue symptoms.
Although research on magnesium for symptoms attributed to adrenal fatigue is promising, some of the benefits may be due to other supplement ingredients. Moreover, magnesium may have a greater benefit when nutrient levels are low.
There is no specific supplement regimen recommended for magnesium to reduce stress and anxiety. Benefits can be observed with dosages ranging from 75 to 360 mg daily for six to 12 weeks.
The Food and Nutrition Board (FNB) at the Institute of Medicine (IOM) has set the tolerable upper intake level (UL) of magnesium from supplements at 350 mg daily.Anything above that can cause adverse effects.
B vitamins are essential forhomocysteinebalance, the production ofserotonin(a neurotransmitter vital for mood), and the formation of hormones from the adrenals (catecholamines).
Low levels of certain B vitamins can influence stress and mood. Some research suggests that supplementing with B vitamins may reduce stress. In particular, B vitamins may have a more pronounced benefit on stress in people with low nutrient levels.
Still, it is unclear whether the beneficial effects of B vitamins may be due to other ingredients in the multivitamin supplement.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says.
Summary
Research on ginseng, ashwagandha, Rhodiola rosea, magnesium, and B vitamins has shown promise for alleviating symptoms attributed to adrenal fatigue.
Still, more research is needed to determine their long-term effectiveness at reducing stress, fatigue, and sleep issues, particularly among people with nutrient levels in the normal range.
If you’re concerned about symptoms attributed to adrenal fatigue, talk to a healthcare provider to help identify the underlying cause of your fatigue, stress, and sleep issues. Using supplements marketed to treat adrenal fatigue may prevent you from getting the guidance and help you need.
There is no single supplement that’s best for adrenal support. Supplements like ashwagandha, ginseng, magnesium, and Rhodiola rosea may help alleviate symptoms. Still, there is no supplement to treat adrenal fatigue.
Some supplements targeting adrenal hormones may affect hormone production and cause long-term harm. Your adrenal glands may become inactive, so stopping these supplements may contribute to an adrenal crisis.Always consult a healthcare provider before taking a supplement.
17 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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