Over the last few years, Americans have been experiencing exponential amounts of stress. In 2022, the American Psychology Association surveyed United States adults and found that 27% of adults were experiencing stress to the point that it impacted their ability to function in their day-to-day lives. With stress affecting overall health, the medical profession and society must recognize and address this rising concern. The adrenal glands play a key role in managing physiological stress. Ensuring your adrenals are functioning optimally and have the necessary nutrients can help your body manage stress more effectively. There are times in which supplementary support can be beneficial.
Evidence-based herbal medicine can support those looking to take a holistic approach to stress and their adrenal function. In this article, you’ll learn about the significance of your adrenal glands and the top 10 herbs that may support adrenal health.
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Understanding Adrenal Health
The proper functioning of the adrenal glands is important for overall health and well-being.
The adrenal glands are two small organs that sit on top of each kidney. They are comprised of two parts: the cortex and the medulla. Each part plays a vital role in physiological processes in the body. The innermost part is called the adrenal medulla, producing the stress hormone adrenaline. The outer capsule is called the adrenal cortex, which consists of three layers- the zona glomerulosa, the zona fasciculata, and the zona reticularis. Each layer has a specific role in hormone regulation within the body.
Cortisol, the primary stress hormone measured in functional medicine, is a glucocorticoid hormone produced by the zona fasciculata. While its primary role is to regulate the sleep-wake cycle and alertness when your body goes through a stressful situation, it also plays a role in macronutrient utilization, inflammation modulation, blood pressure, bone health, and blood sugar control. Cortisol can also impact other organs through signaling in the Hypothalamic-Pituitary-Adrenal (HPA) axis. Excess cortisol secretion is a leading contributor to conditions like Cushing's syndrome, and in chronic scenarios, cortisol levels can become imbalanced, leading to what some refer to as adrenal fatigue.
Providing the nutrients the adrenal gland needs to support its functionality is essential. Vitamin C, magnesium, and B vitamins are important components to support adrenal gland function. Modulating stress through lifestyle factors, like getting appropriate sleep, implementing relaxation techniques, exercising, and addressing any underlying health imbalances that could be contributing are all essential in reaching homeostasis.
Benefits of Herbs for Adrenal Health
Herbal medicine can be a supportive tool when used appropriately. Conventional medicine does not acknowledge adrenal fatigue as a legitimate diagnosis unless it progresses to a syndrome or disease state like Cushing's. That said, there are minimal treatment options in supporting adrenal glands for well-being and preventative measures in Western medicine.
From a naturopathic medicine perspective, herbs can be used in various ways, from addressing specific concerns to providing nutritional support and addressing the root cause of dysfunction. Herbal medicines are also multifunctional and can support systems like the HPA axis rather than just one organ at a time.
Many herbs that help with stress modulation and, ultimately, adrenal health fall under the category of adaptogenic herbs. Some adaptogenic botanicals may help mediate stress response by supporting key mediators such as proteins, enzymes, receptors, transcription factors, and molecules involved in the process. Below is a list of the top herbs that may support the body’s stress response and adrenal health.
Top 10 Evidence-Based Herbs for Adrenal Support
Adrenal gland support can be beneficial for those with imbalances. Here is a comprehensive list of adaptogenic herbs that may support adrenal health.
1. Ashwagandha
This is a widely used natural remedy for stress and anxiety, which can impact adrenal health. Evidence suggests that as little as 250mg daily of Ashwagandha, taken for 60 days, may help reduce stress and anxiety compared to a placebo. The data behind Ashwagandha reveals that this plant may benefit many areas of adrenal gland function. In terms of stress, it may help modulate HPA axis activity, which can influence cortisol and DHEA (a hormone released from the zona reticularis of the adrenal cortex).
While 250mg was suitable for the study mentioned above, dosing may vary based on the route of administration and individual needs. Dosing can be as high as 500 mg twice a day in capsule form.
2. Rhodiola Rosea
This adaptogenic herb has about 140 isolated compounds in its root. Rhodiola has a handful of mechanisms of action, with HPA axis cortisol modulation being a key feature. A study looking at the effectiveness of Rhodiola rosea extract in those with stress-related symptoms showed improvement. The dosing for adrenal support using Rhodiola rose extract WS® 1375 is 200 mg twice a day for four weeks.
3. Holy Basil (Tulsi)
Ocimum sanctum, also known as Holy Basil or Tulsi, is a traditional Ayurvedic herbal remedy. One key benefit of this plant is that it is an adaptogenic herb for adrenal health. It may help support cortisol levels by enhancing the central nervous system and its interaction with the HPA axis, which, like these other plants, may assist in modulating the body’s stress response.
The full extract of this plant was shown to be 39% more effective in managing stress than a placebo when used for 6 weeks at 1200mg per day. Holy Basil also has antioxidant and anti-inflammatory properties, which may help reduce oxidative stress and inflammation, affecting the adrenal glands. Lastly, this plant extract may support blood sugar regulation. Harmful blood sugar fluctuations can lead to an increase in cortisol as the adrenal glands are triggered during spikes.
Supplementation with Holy Basil is typically in the form of teas, tinctures, or capsules. The capsule dose range is between 500-2000mg per day. Working with a trained practitioner is the best way to determine the appropriate dose for your unique needs.
4. Licorice Root
Glycyrrhiza glabra, commonly known as Licorice root, is traditionally used to influence cortisol in the body. While there is a lot of mention regarding excess cortisol, this herb is one of the natural remedies that may support adrenal fatigue. In conditions where adrenal insufficiency or burnout has resulted in exhaustion of cortisol secretion, Licorice may be helpful. The constituents glycyrrhizic acid and glycyrrhetinic acid are the primary active components that may inhibit the enzyme 11 beta-hydroxysteroid dehydrogenase (11-Beta-HSD) that breaks down cortisol in the body, allowing cortisol to remain active longer. You can take this herb as a liquid extract or encapsulated. The suggested dosage for adrenal support is 1 to 4 grams daily, three times a day.
5. Eleutherococcus senticosus (Siberian Ginseng)
This ginseng family plant, better known as Eleuthero, may help maintain homeostasis under stress. It is a cortisol modulator and may support the function of the HPA axis, thus influencing the secretion of cortisol from the adrenal glands. This is a potential option when you are under chronic stress and need supportive tools. Administration comes in the form of powder, tinctures, or standardized extract. Dosing varies, but a standard tincture dose is 2 to 8ml per day, 1 to 4 grams of whole powder, or 1.25 grams, one to three times a day of a standardized extract.
6. Schisandra Berry
This beautiful Chinese magnolia vine is an adaptogenic berry that has been used for decades to support physical health, mental health, and weakness. It’s commonly used in traditional Chinese medicine (TCM) as a tonifier to assist the body’s Qi or “vital force”. This is an option for individuals trying to manage mental and physical burnout, as it may help support stamina. There are multiple studies looking at the use of Schisandra in athletes and the adaptogenic support this herb may provide under stress. For adaptogenic use, Schisandra can be dosed between 1.5 to 6 grams per day as a powder extract or 400-500mg capsules two to three times per day.
7. Astragalus
A commonly used TCM herb for mental and physical stress is Astragalus. This plant is particularly helpful during an acute illness as it is an immune system modulator, which may help combat infectious agents, provide anti-inflammatory support, and help the body adjust to stressors during the illness. Appropriate dosing is 4 to 8mL daily or 10-30g per day as a dried root decoction.
8. Maca Root
This adaptogenic root is nutrient-rich. It contains vitamin C, phytonutrients, amino acids, and multiple minerals that may be beneficial for women’s hormonal health. One study revealed that Maca could reduce anxiety and depression and improve sexual dysfunction in postmenopausal women, all of which can contribute to stress and, ultimately, adrenal gland function. Suggestive dosing from the mentioned study is 3.5 grams per day for 6-weeks.
9. Panax Ginseng
Asian ginseng, commonly called Panax ginseng or “ginseng,” is used for both physical and mental fatigue. Utilizing this plant medicine during times of stressful physical activity may support performance and energy. Panax ginseng may help support the HPA axis and the brain by influencing adrenocorticotropic hormone, which leads to cortisol production and its effects on the brain. Dosing is commonly in the form of a dried root powder at 200-600 mg daily.
10. Reishi Mushroom
Reishi is a medicinal mushroom that is part of the Ganoderma genus of “ Immortality Mushrooms.” In TCM, this mushroom is known to support general wellness and promote longevity. One randomized control trial using a 25% standardized extract of the polysaccharide component of this mushroom revealed that after 8-weeks of supplementation at 5.4g per day, the participants experiencing neurasthenia (nervous system exhaustion) reported a reduction in fatigue and improved overall well-being.
Nervous system fatigue by way of the sympathetic nervous system is intricately connected to adrenal gland function, and thus, to improve one, the other may need support. Dosing should be based on your individual situation. A generalized dosing method for nervous system-related fatigue is 1,800 mg three times a day for eight weeks.
Incorporating Herbs into Your Lifestyle
A wide variety of integrative and complementary medicine practices utilize herbal medicine to support patient care. Learning the benefits of herbs and integration for adrenal support is an avenue that can provide natural and practical options for your health. The internet has a plethora of information when it comes to holistic modalities. Still, ideally, if you want to use an herb to support a specific condition or concern, it is recommended to consult with a trained herbalist or practitioner, such as a naturopathic doctor who has trained in the herb indications, benefits, contraindications, and dosing methods. Like pharmaceutical medications, there can be risks and side effects when herbs are not appropriately used. If you are on prescribed medication, you will want to ensure there are no drug-herb interactions with adrenal-supportive herbs and your specific medication.
Functional Medicine Testing That Can Support Adrenal Health
There are many functional medicine lab tests that can help support adrenal function.
Adrenal Stress Test
Assessing adrenal gland function can be done through a comprehensive adrenal gland stress test. Precision Analytical offers an Advanced Adrenal Stress Test that will evaluate multiple salivary samples to determine cortisol levels. In addition, this test looks at DHEA and secretory IgA (SIgA), which can help identify factors contributing to adrenal dysfunction.
Micronutrient Testing
As mentioned above, there are a handful of vitamins and minerals that are needed for optimal adrenal gland function. SpectraCell's Micronutrient Test assess nutritional status of 31 essential vitamins and minerals.
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Summary
Herbal medicine can play a supportive role in addressing concerns associated with adrenal gland health. Whether you are dealing with stress, fatigue, anxiety, or a condition related to adrenal function, there are a variety of herbs that may be supportive in your wellness journey. Working with a skilled practitioner is the key to creating a custom plan to help support your health.
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