What’s all the hype about?
A registered dietitian nutritionist explains.
A diagnosis ofadrenal insufficiencyexists but differs significantly from adrenal fatigue.
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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.
Supplements marketed for adrenal support abound.
This article discusses supplements for adrenal fatigue and whether sufficient evidence exists to support their use.
The Stress Response
When stress occurs, the body activates systems that protect you from danger.
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.
No supplement is intended to treat, cure, or prevent disease.
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
Ginseng comes from the dried root of the Araliaceae plant.
There are two main types of ginsengPanax ginsengandAmerican ginsengeach 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.
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.
Rhodiola Rosea
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.
Magnesiumreduces neurotransmitter activity to encourage sleep.
This may improve sleep issues linked to adrenal fatigue symptoms.
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.
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.
That means some supplement products may not contain what the label says.
Using supplements marketed to treat adrenal fatigue may prevent you from getting the guidance and help you need.
It is possible for supplements to do more harm than good.
Supplements are not regulated by the FDA.
So, there is no guarantee that what is listed on the supplement label is actually in the product.
It is not recognized as an official diagnosis by the DSM-5.
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.
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