Stress is toxic.
In fact, it can damage your neurons and brain cells. For example, when cortisol raises too high, too fast and for too long it can affect memory and learning.
To protect yourself from constant stress, learning to manage it is critical and something I prioritize with my clients also. It means taking your health seriously enough to make the necessary changes in your lifestyle and nutrition.
One of the most important areas I focus on with my clients in managing stress is to protect and support the adrenal glands.
Your adrenal glands are two glands that sit on top of your kidneys and are responsible for producing hormones like cortisol, aldosterone, and adrenaline to protect your body in times of stress.
While lifestyle and nutrition are the most important factors in adrenal health, you can also use supplements to support them and help with healing.
Here are the 5 supplements I recommend most for adrenal support:
ASHWAGANDHA
This well known adaptogenic herb helps your body adapt to stress, and in this randomized double-blind, placebo controlled study, they found that ashwagandha helps to improve resistance to stress.
Other studies have shown that it is a potent regenerative tonic due to its anti-stress, neuroprotective, and anti-inflammatory properties. This helps to boost adrenal function and protect the brain while balancing stress hormones, reducing anxiety, and improving energy.
VITAMIN C
Your adrenal glands have one of the highest concentrations of vitamin c in the body, making it a critical nutrient for healthy adrenals and an effective treatment for managing stress, anxiety, and depression.
Vitamin C is an important co-factor in both the adrenal medulla and cortex, and has been shown to reduce the amount of time it takes to recover from stress and reduce both physiological and psychological responses to stress. This makes it important in supporting overall adrenal health as well as recovery.
Food sources include: bell peppers, citrus fruits, broccoli, cauliflower, cabbage, leafy greens, sweet potatoes, winter squash, and tomatoes.
MAGNESIUM
Magnesium is an important mineral responsible for over 300 enzyme functions within the body. It also has an effect on the hypothalamic-pituitary adrenal (HPA) axis, making it important for stress management and reducing anxiety.
It acts as both a calming agent and is also required for energy production – making it a well rounded nutrient for adrenal support. It is best absorbed at the intracellular level (crossing the blood-brain barrier for maximum effectivness) in the form of magnesium glycinate.
Food sources include: Nuts and seeds, brazil nuts, cashews, pumpkin seeds, rice, avocado, and wheat bran.
L-THEANINE
L-theanine is an amino acid found in green tea, and has been shown to reduce psychological stress, supporting the hypothalamic-pituitary-adrenal (HPA) axis.
It also helps to improve memory and focus by taking the “edge” off and reducing damage to the brain from stress, and helps the brain produce GABA which is a neurotransmitter that helps calm the brain.
While there are no real food sources of L-theanine, you can get a small dose of it by drinking green tea. For therapeutic dosing, supplementation would be necessary.
SCHISANDRA
Another amazing adaptogenic herb that supports the adrenals while reducing stress is schisandra. Studies have shown that it helps to decrease stress, and improve mood and appetite, and that it has positive effects on mental performance under stress.
It offers quick benefits of relaxation, making your body more resilient to stress. It’s a great supplement if your stress is making you feel “wired”.
B VITAMINS
I have to throw in a sixth one here! While the above five are my go-to’s for adrenal support, b vitamins should also be considered.
B vitamins play a critical role in neural health, cognition, mood, and energy and should be considered when your adrenals being regularly overworked. Studies have shown benefits to supplementing with b vitamins when stress is high and is worth talking to your healthcare practitioner about, to see if it’s the right fit for you.
While there are many more vitamins, minerals, and herbs I could recommend for supporting the adrenals under stress – these are some of my common go-to’s.
But please remember, addressing the root of the problem through lifestyle and proper nutrition is critical. Supplementation is meant as a supportive role and should only be taken when recommended by your healthcare practitioner as part of your personal holistic health framework.
If you would like help addressing your stress on a personalized and holistic level – you can get started here.
