The adrenal glands rest above the kidneys and produce cortisol, a hormone that counteracts the negative effects of stress on the body. The adrenal glands also play a role in blood pressure regulation, blood sugar control, energy levels, sex hormone production, fat storage and inflammation control. Certain supplements have been shown to improve adrenal function while enhancing the body's ability to adapt to stress, trauma, anxiety and fatigue. Supplements used to improve adrenal gland function often include adaptogenic (helpful in reducing stress) herbs such as Rhodiola rosea and Ashwagandha (Withania somnifera). Vitamin C and B-complex vitamins are also helpful ingredients found in many adrenal supplements.
Rhodiola Rosea
Rhodiola rosea has been used for centuries to combat fatigue, manage stress, improve depression, increase physical endurance and enhance mental clarity. In the June 2004 issue of the "International Journal of Sports Nutrition and Exercise Metabolism," Rhodiola supplements containing 3 percent "rosavins" were shown to increase endurance, sports performance and energy. A therapeutic dosage for the average adult is 100 to 200mg daily.
Ashwaghanda
Ashwagandha (Withania somnifera) is a plant that has its roots in India as a popular Ayurvedic herb. It is considered a rejuvenating herb that, like most adaptogens, may improve mental and physical fatigue, promote longevity, strengthen the immune system and rejuvenate the body. The name "Ashwagandha" translates to "the sweat of a horse," insinuating that those who take it will have the strength and sexual vitality of a horse. The recommended dosage for adults is 200mg daily.
Nutrients
It is important to supplement with vitamin C and B-vitamins when recovering from adrenal fatigue. The adrenal glands have been found to contain the highest concentration of vitamin C in the body. This makes sense, as vitamin C is essential for the production of adrenal hormones such as cortisol. According to a study in the July 2007 issue of "The American Journal of Clinical Nutrition," the need for vitamin C increases substantially when the body is under stress. The recommended dose of vitamin C for prolonged stress or adrenal fatigue is 2,000mg daily. B-vitamins are also well known to improve energy, and also play a role in adrenal hormone production. Stress, refined sugar, intense exercise and processed foods contribute to depletion of B-vitamins in the body.
References
- "The American Journal of Clininical Nutrition"; Human adrenal glands secrete Vitamin C in response to adrenocorticotropic hormone; Padayatty, S.J., et al.; July 2007
- "Indian Journal of Experimental Biology"; Biological Activities of Ocimum santum L. fixed oil--an overview; Singh, S., et al.; May 2007
- "International Journal of Sports Nutrition and Exercise Metabolism"; Acute Rhodiola intake can improve endurance and exercise performance; De Bock, K., et al.; June 2004
- "Journal of Ethnopharmacoly"; A comparitive pharmacological comparison of Ashwagandha and Ginseng; Grandhi, A., et al.; December 1994
- "Pharmacology, Biochemistry and Behavior"; Adaptogenic activity of Withania somnifera: an experimental study using a rat model of chronic stress; Bhattacharya, S.K., et al.; June 2003
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