People have used herbs as medicine for millennia. From Ancient Egypt to today, large segments of populations all over the globe rely on herbs to manage their health conditions instead of conventional medication. One condition increasingly common today is Adrenal Fatigue (AF). This condition is related to chronic stress, and the widespread imbalances it causes in the body can lead to fatigue and a slew of non-specific symptoms. Herbs are an excellent, gentle way to help manage some of the symptoms of Adrenal Fatigue. This article will take a closer look at Adrenal Fatigue, the top herbs for adrenal fatigue, and how they may help.
Before taking a closer look at the best herbs for adrenal fatigue, we need to understand how adrenal fatigue works. Adrenal Fatigue is the non-Addison’s form of adrenal dysfunction where the body’s stress response cannot keep up with life’s chronic stressors.
In your body, there are two adrenal glands. These sit atop the kidneys, and they are responsible for releasing stress hormones, including cortisol. When they encounter a stressor, they release cortisol to ready the body for “fight or flight”. This increases heart rate and blood flow to the muscles, and it pauses other functions like digestion. When the stressor has passed, cortisol levels need to drop so that the “rest and digest” response can start, and functions that are not necessary in an emergency but are nonetheless essential can take place.
However, when stress is chronic, cortisol levels remain high, and these other important functions are not addressed. Eventually, the adrenals are unable to continue producing the high levels of cortisol demanded, and Adrenal Fatigue (AF) occurs.
The NeuroEndoMetabolic (NEM) Stress Response system is a model of how organs and systems work together to help the body deal with stress. There are six circuits of related organ systems within the NEM system. In adrenal fatigue, imbalances within the NEM system can start to occur. Symptoms of Adrenal Fatigue will depend on where the imbalance is occurring.
One of the circuits where imbalances can occur is the Hormone circuit. This circuit consists of the adrenal glands, thyroid gland, and reproductive organs.
The role of this circuit is to release hormones for optimal body functioning. Imbalances within this circuit will affect the release of these hormones. Symptoms of an imbalance within the hormone circuit include:
Adaptogenic herbs help to increase the adaptability, resilience, and survival of an organism in stress response (1). These herbs work by influencing the Hypothalamic-Pituitary-Adrenal (HPA) axis. This is the driving force behind your NEM stress response and could thus play a role in controlling cortisol. By influencing the HPA axis, these herbs have the potential to help regulate cortisol levels. This may help to reduce the effects of stress on your body.
Also called Indian Ginseng, Ashwagandha has been used in Ayurvedic medicine for more than 3000 years. By altering the HPA axis, it helps to lower the levels of cortisol in your body. Additionally, this herb for adrenal fatigue can help to increase GABA and serotonin in your body. This helps not only reduce feelings of stress but also helps to reduce anxiety and improve sleep (2).
Side effects may include lower sugar levels and blood pressure as well as diarrhea and vomiting. Individuals who may not be able to take this herb include those on medication for high blood pressure, individuals taking thyroid hormones, and individuals who are on medications that interact with the immune system. The best form of ashwagandha is a fermented liquid delivery system, Fermplex A, to be able to provide broken down herbs for best absorption but also infuse beneficial probiotics into the abody.
Often referred to as golden root, rhodiola may reduce cortisol levels by interacting with the HPA axis while increasing energy. By helping to balance cortisol levels, this herb can prevent imbalances in the reproductive hormones, thus preventing symptoms of hormonal imbalances such as low libido and infertility. Studies show that this herb, alone or in combination with vitamins and minerals, can help to reduce stress and reduce symptoms of burnout.
Additionally, another mechanism of rhodiola may reduce the release of nitric oxide (NO). This may help to reduce physical fatigue and improve muscle endurance (2).
Side effects may include dizziness, dry mouth, or the production of too much saliva.
This herb has a modifying effect on cortisol production by altering the HPA axis and preventing the conversion of cortisol into cortisone, which can potentially increase cortisol levels. Additionally, it also has anti-inflammatory properties, helping to reduce inflammation in the body and prevent damage from free radicals.
At low levels, there are few and mild side effects. However, a higher dose can cause an increase in blood pressure and low levels of potassium in the blood.
Also known as tulsi, this herb has been called the ‘elixir of life’ as it can help promote longevity. There are many benefits to this herb, which include acting as an antioxidant, reducing inflammation, improving sleep and pain, and having anti-stress effects (3).
Side effects of holy basil are mild and may include nausea and/or diarrhea. Individuals who may not be able to take this herb include individuals who have hypothyroidism and individuals who are scheduled for surgery.
Not only is ginkgo biloba an adaptogen that can reduce cortisol, but it also is rich in antioxidants. This will help to reduce the effects of free radicals and help to lower inflammation. Ginkgo biloba helps to improve blood flow, which may also assist with improving libido, reducing PMS cramps, and improving headaches.
Side effects may include nausea, headaches, and heart palpitations. Individuals who may not be able to take this herb include individuals who are scheduled for surgery as it can increase risk of bleeding.
This herb is used to invigorate and balance energy while nourishing and strengthening the body. Benefits of this herb include regulating cortisol levels, enhancing the immune system, promoting bacterial balance in the gut, fighting inflammation, increasing endurance, and enhancing cognitive function. Additionally, research suggests that ginseng may help to increase estrogen levels and may alleviate symptoms of low estrogen such as low libido, infertility, and irregular periods.
Side effects may include low sugar levels, headaches, and heart palpitations.
One of the few berries studied for its anti-stress and anti-fatigue properties, this adaptogenic herb is popular in Chinese medicine. These berries also may act as a phytoestrogen and increase the levels of estrogen in the body. This may reduce symptoms of low estrogen in the body. Additional benefits include supporting immune function, cognitive health, thyroid health, and healthy blood circulation.
This herb may cause heartburn, diarrhea, a decrease in appetite, and itching in some people.
This flowering herb can help to reduce stress and anxiety and help improve sleep quality. The exact mechanism is unknown; however, it is thought that this herb can help to increase the brain hormone gamma-aminobutyric acid (GABA). This hormone can help to increase feelings of calmness. It is also thought that passionflower can act on the brain's hippocampus, helping to reduce stress (2).
Side effects may include drowsiness and confusion.
Maca root is considered both an adaptogen and a superfood. Not only does maca help to modulate the HPA axis, but it also affects the hypothalamic-pituitary-gonadal (HPG) axis. This axis is responsible for the release of female and male hormones. By influencing this axis, maca root may help balance estrogen and testosterone levels within the body.
Side effects may include moodiness, cramping, changes in menstrual cycles, and insomnia.
There are a variety of ways in which you can include these herbs in your lifestyle such as through teas, powders, tinctures, or pills. However, it can be difficult to recieve a high enough dose through tea.
Supplementation is one way to receive higher amounts of the herb in a controlled dose. One supplement that includes multiple herbs for adrenal fatigue is Adrenal Rescue. This supplement includes key vitamins such as vitamin C and pantothenic acid as well as ashwagandha, licorice, maca root, and rhodiola. This allows you to receive the benefits of multiple different herbs for adrenal fatigue. The recommended dose of this supplement is one capsule once to three times daily.
Whilst these herbs for adrenal fatigue can be beneficial, they should not be used in pregnant or breastfeeding women.
Additionally, it is important to talk to a healthcare professional if you suffer from any health conditions and would like to take any new herbs or supplements. While many are generally considered safe, they may affect other underlying health issues or have contraindications with other medications. Those with Adrenal Fatigue are also prone to sensitivities and unexpected reactions to new supplements.
Many of these herbs affect cortisol levels, which may be helpful in some stages of adrenal fatigue but not in others.These herbs for adrenal fatigue are generally safest in the early stages of Adrenal Fatigue. They may stimulate the adrenals to produce more hormones. However, if taken during the latter stages, they could cause more harm than good. Your adrenals may not be able to handle additional stimulation. This could overstimulate your adrenals and cause adverse side effects like worsening symptoms or new symptoms developing.
This is why it’s key to see a doctor aware of Adrenal Fatigue or a nutritional coach to determine what types of herbs and spices are safest to incorporate into your diet.
There are several different herbs for adrenal fatigue that can help to reduce stress and symptoms of stress and/or Adrenal Fatigue in your body. These include ginseng, ashwaghanda, rhodiola, holy basil, licorice, schisandra berry, and maca root.
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Whether you're seeking information on our supplementation range or personalized guidance on managing stress and its effects on your body, our expert team is here to help. Click here to explore our supplementation options, or schedule a free initial call here to receive personalized feedback tailored to your unique needs.
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Panossian, A.G., et al. “Evolution of the Adaptogenic Concept from Traditional Use to Medicinal Systems: Pharmacology of Stress- and Aging-Related Diseases.” Med Res Rev, vol. 41, no. 1, Jan. 2021, pp. 630-703. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7756641/#:~:text=Definition%3A%20Adaptogens%20are%20natural%20compounds,%2C%20stilbenes%2C%20lignans%2C%20etc.
Burns, J. “Common Herbs for Stress: The Science and Strategy of a Botanical Medicine Approach to Self Care.” J Interprof Educ Pract, vol. 30, Mar. 2023. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9737923/
Lopresti, A.L., et al. “A Randomized, Double-Blind, Placebo-Controlled Trial Investigating the Effects of Ocimum Tenuiflorum (Holy Basil) Extract (Holixer) on Stress, Mood, and Sleep in Adults Experiencing Stress.” Front Nutr, vol. 9, 2022. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9524226/
There are a range of different herbs for adrenal fatigue, making it tough to choose. Choosing the right one for you will depend on multiple factors such as your health goals and availability. Working with a healthcare professional can guide you in choosing a herb.
