Over the years, the term “superfood” has garnered much attention and interest from dieticians, nutrition scientists, and even medical practitioners. While there is still no consensus on exactly what "superfood" means, it has not stopped people from exploring superfoods for different conditions, including adrenal fatigue. But are superfoods for adrenal fatigue really useful, or is it another health myth?
Despite the popularity of superfoods, there is still no scientifically-based or precise definition of what the term means. Some nutrition experts even reject the notion that any food can or should be considered “super.”1 The skepticism around superfoods stems from the belief that no one food or group of foods can satisfy all the body’s dietary needs, not to mention the lack of regulation over which foods can be considered "super."
Nonetheless, "superfoods" generally refer to foods that offer a high level of nutritional benefits. These foods have high nutrient and vitamin density, which is a strong marketing point for the foods. Over the years, there have been many superfoods that have been advertised for the management of different conditions, including Adrenal Fatigue Syndrome (AFS). This condition is the non-Addison's type of adrenal dysfunction in which the body’s stress response cannot keep up with life’s chronic stressors.
Although the body has an efficient stress-management system known as the NeuroEndoMetabolic (NEM) Stress Response, comprising six circuits of related organ systems, a dysregulation of one or more of the NEM circuits can lead to adrenal fatigue. Superfoods for adrenal fatigue simply refer to foods that contain the right nutrients and vitamins in the right proportions that may assist the adrenal glands in their activities. By implication, these foods may help restore proper adrenal levels and help manage adrenal fatigue.
Different foods can be considered superfoods today, but not all are suitable for people with adrenal fatigue. However, below are some of the best ones.
Almonds are excellent sources of healthy fats for people with adrenal fatigue. They are high in calcium, vitamin E, and protein and are the best options among other nuts for these nutrients. Incorporating them into meals may be a little difficult, but they are awesome as healthy snacks. A downside to almonds is their high-calorie content, however, so some moderation is required when taking them, especially among people watching their weight.
This is another excellent example of a superfood with healthy fats for people with adrenal fatigue. Much emphasis is placed on healthy fats by health experts, considering the high risk of inflammation that comes with unhealthy fat types like trans fat. The fat type in flaxseed is omega-3 fatty acid, which assists the adrenal glands with more efficient cortisol production as well as reducing inflammation in the body.
This list has several different berry entries, but blueberries are perhaps the most nutrient-dense. This fruit is rich in antioxidants and phytochemicals, which are essential in reducing inflammation levels in the body. There are also vital vitamins like C and K, which also help in the anti-inflammatory activities of the body. Considering their delicious nature, they also pass as great snacks.
Another one of the superfoods for adrenal fatigue is raspberry, which is also a berry and has a lot of nutrients and vitamins. They are great sources of vitamins C, E, and fiber, which help with digestion and also improve gut health. Studies show raspberries may also help blood glucose control, making them suitable for use among people with diabetes and those looking to lose weight.
Common examples are salmon, sardines, and mackerel, and nutrition experts and heart organizations recommend they be included in the diet no less than two times a week. This is because of their anti-inflammatory properties and the fact that they are less likely to contain toxins compared to other fish as they are lower down on the food chain. These fish are also good for promoting mental and brain health.
Green leafy vegetables can fall into the category of superfoods for adrenal fatigue, and kale is one of the best options. It contains many vitamins and nutrients that can combat inflammation and boost mental health. Because of its low calorie count, it is also useful for people trying to lose weight.
Containing gelatin and collagen protein, bone broth is one of the most unique superfoods for adrenal fatigue. It is important for building connective tissues, bones, joints, and even the digestive system with its several nutrients. The beauty of bone broth is its customization, allowing for easy incorporation into diets.
Fermented foods are essential for promoting healthy gut health, allowing for the growth of “good” bacteria in the gut. With a healthy gut, the inflammation in the body is checked, and there is an attendant effect on mood too, considering the connection between the gut and the nervous system. Examples include yogurt, kefir, tempeh, miso, and sauerkraut.
Generally, most of the listed superfoods for adrenal fatigue are well tolerated, but even if an individual cannot tolerate them or reacts adversely to them, other alternatives may be sought.
While the fruits among the superfoods for adrenal fatigue are usually well-tolerated, other similarly healthy fruits for people with adrenal fatigue include papaya, mango, pineapple, and apricots.
For healthy alternatives to almonds, and flaxseeds, you might try walnuts, sunflower seeds, and pumpkin seeds.
As there are superfoods for adrenal fatigue, on the other end of the spectrum are foods to avoid when managing adrenal fatigue. They include:
Widely dubbed as the first superfood, bananas have several nutritional and health benefits. This makes sense, considering the fruit’s abundance of vitamin C, magnesium, folate, fiber, and protein. Furthermore, bananas contain dopamine and can, therefore, be useful in managing mood-related conditions.
However, bananas are high in fructose and potassium, which can affect the adrenal glands. Potassium levels affect the balance of electrolytes in the body, which can already be skewed by hormone imbalances caused by adrenal fatigue. While healthy individuals may not have any issues with bananas, people with adrenal fatigue can worsen their condition by consuming bananas because of the extra strain they place on the adrenal glands.
As much as possible, people with adrenal fatigue should avoid fried foods. This is essential as many fried foods are made with trans fat (trans-unsaturated fatty acids), which can raise the “bad” cholesterol level in the body and increase stress on body organs. If you want that crispy texture still, air frying is a great option.
For people with adrenal fatigue, sugar may very well be the worst ingredient to consume. Considering how prevalent added sugar is in a lot of junk foods and sweets today, it is important to be aware of how much is in the snacks we eat. While sugars are an important source of energy in the body, table sugar contains glucose and fructose, which can significantly increase insulin levels. Higher insulin levels correspond to higher cortisol levels, which can put too much strain on fatigued adrenal glands.
If you have adrenal fatigue, you should stay away from processed and refined foods as much as possible. This is because they have more chemicals than natural foods, implying a higher toxin load on body organs. The same advice applies to artificial sweeteners, like saccharin, sucralose, and aspartame. Although there is mixed evidence on the effects of artificial sweeteners, some studies have linked them to increased metabolic syndrome and weight gain.2
Also known as plain flour, white flour is made using just the endosperm of wheat and is commonly used by bakers because many people prefer its taste and texture to other flour types. However, there are no nutritional advantages to using white flour. In fact, it is converted rapidly in the body into sugar, increasing the chances of an insulin spike. White flour also brings the risk of inflammation, which can worsen adrenal fatigue.
Anyone with adrenal fatigue may need to avoid gluten-containing food. Gluten is a type of protein in many grains, like wheat, rye, and barley. For people with adrenal fatigue, it may be necessary to cut gluten because of the risk of inflammation worsening gut health and potentially leading to autoimmunity. At least in one case, an individual experienced high cortisol levels at the onset of Celiac disease.
Nowadays, there seems to be just about a supplement for every condition. As you may imagine, not all of these supplements have significant benefits, with some even being borderline detrimental to health. However, in addition to superfoods for adrenal fatigue, some supplements can help provide the necessary nutrients for people managing the condition. Here is one of the best.
This supplement is rich in vitamins and nutrients, containing a blend of fruits and vegetables. Examples of vitamins this supplement contain include vitamins A, B1, B2, B3, B5, B6, B7, B9, B12, C, D3, E, and K1. The supplement also contains calcium, iron, magnesium, zinc, phosphorous, and potassium. All of these nutrients and vitamins are also in optimal proportions for people with adrenal fatigue.
Notably, this supplement contains no fat at all (trans and saturated), no added sugars, and no sodium, as all of these would otherwise increase the strain on the adrenal gland. There is no gluten in the supplement.
While there are benefits to taking superfoods for adrenal fatigue, there are also precautions to guide their use. They are as follows:
One of the biggest problems experts have with superfoods is that the title alone may cause people to focus on them as fast fixes to their dietary requirements. However, it is important to note that these foods only assist in the management of adrenal fatigue. Eating them alone does not guarantee an eventual recovery from adrenal fatigue and will likewise not provide instant therapy or even improvement in adrenal hormone levels.
Water is as vital as any superfood for adrenal fatigue, and the fact that dehydration is one of the hallmarks of adrenal fatigue lends further credence to that assertion. Drinking enough pure water is important in the removal of toxins from the body, as well as preventing other organ-related issues. In other words, proper hydration can reduce stress in the body.
After incorporating superfoods for adrenal fatigue into your diet plan, it is essential to stick to the planned times for eating. Ideally, people with adrenal fatigue should eat small but frequent meals. This implies eating every three hours throughout the day, with breakfast coming as soon as possible after waking. Skipping meals can increase insulin spikes and crashes, as blood sugar levels may rise and fall more after larger, infrequent meals, and since cortisol counterbalances the action of insulin, the strain on the recovering adrenal glands increases.
Stimulants and alcohol can cause over-stimulation in the body, causing anxiety and stress. To combat this, the body increases cortisol levels, meaning there will be an even greater load on the already-fatigued adrenal glands. Adrenal crashes may even occur in some people with adrenal fatigue.
While organic food is advised for everyone, it is even more important for people with adrenal fatigue. This is because non-organic foods typically have chemicals added to them, either for preservation or flavor purposes. These chemicals can increase the stress on body organs and, consequently, on the adrenal glands.
The concept of superfoods for adrenal fatigue lacks scientific consensus. However, these foods have nutrients and vitamins that can benefit many people managing adrenal fatigue. The best foods include almonds, flaxseeds, berries, fatty fish, kale, probiotics, and bone broth. While these superfoods are beneficial, knowing the foods to avoid is also important. Supplements can also aid the management of adrenal fatigue. However, ensure you speak to your healthcare practitioner before making changes to your diet or taking a new supplement.
For more information about superfoods for adrenal fatigue, the team at Dr. Lam Coaching can help. We offer a free, no-obligation phone consultation at +1 (626) 571-1234 where we will privately discuss your symptoms and various options. You can also send us a question through our Ask The Doctor system by clicking here.
Superfoods or Superhype? Harvard School of Public Health. https://www.hsph.harvard.edu/nutritionsource/superfoods/
Lutsey PL, Steffen LM, Stevens J. Dietary intake and the development of the metabolic syndrome: the Atherosclerosis Risk in Communities study. Circulation. 2008 Feb 12;117(6):754-61. doi: 10.1161/CIRCULATIONAHA.107.716159. Epub 2008 Jan 22. PMID: 18212291. https://pubmed.ncbi.nlm.nih.gov/18212291/
Esposito S, Miconi F, Savarese E, et al. Physiolgic hypercortisolism at onset of celiac disease in a girl: A case report. Medicine (Baltimore). 2018;97(36):e12160. https://pubmed.ncbi.nlm.nih.gov/30200115/
No, superfoods are not a a fast-fix for adrenal fatigue. While nutrient-dense foods can support adrenal health, they are not a standalone solution. Adrenal fatigue management involves a comprehensive approach that includes proper diet, hydration, lifestyle changes, and medical guidance if needed.
