Self-Care Check-in: Do Your Adrenals Need Support?

Understanding Your Adrenal Glands

The adrenal glands are small, triangular-shaped glands located on top of your kidneys. Though small, their role in your body is mighty—they produce hormones that influence nearly every system in your body including your metabolism, immune response, blood pressure, hormone balance, energy production, and how you manage stress.

In functional medicine, adrenal health is part of what we call the HPA Axis—the communication pathway between the hypothalamus, pituitary gland, and adrenal glands. When this system becomes dysregulated from chronic stress, poor nutrition, lack of sleep, or unresolved trauma, the body can no longer adapt efficiently, leading to symptoms often described as adrenal fatigue or HPA axis dysfunction.

Signs Your Adrenals May Need Support

When your adrenals are underperforming or overworked, you may notice:

• Fatigue, even after a full night’s sleep

• Cravings for salt, sugar, or caffeine

• Irritability, mood swings, anxiety or low mood

• Brain fog and difficulty focusing

• Weight gain, especially around the midsection

• Worsening PMS or menopausal symptoms

• Low libido

• Digestive issues, especially constipation or bloating

• Low blood pressure, dizziness when standing

• Hair loss, brittle nails or dry skin

• Increased illness or longer recovery from colds/flu

• Sleep disruptions (wired and tired at night)

• Blood sugar instability, including hangry episodes

Common Triggers That Tax the Adrenals

Chronic stress is the #1 trigger for adrenal dysfunction—but stress doesn’t only mean emotional overwhelm.

Triggers can include:

• Major life events (loss, divorce, trauma)

• Childhood adversity or PTSD

• Overtraining or lack of rest

• Poor sleep hygiene

• Inflammatory diets (processed foods, excess sugar or caffeine)

• Blood sugar imbalance

• Hidden infections (H. pylori, candida, Epstein-Barr virus)

• Gut dysbiosis and food sensitivities

• Toxin exposure (mold, heavy metals, pesticides)

• Nutrient deficiencies (especially B vitamins, magnesium, vitamin C, zinc)

Functional Medicine Insight: The Adrenal Stress Continuum

Not all adrenal dysfunction looks the same. Your symptoms may reflect different

stages of HPA axis dysfunction:

• Stage 1: Alert/Alarm – Cortisol is high. You may feel wired, anxious, or restless. Energy crashes after meals are common.

• Stage 2: Resistance/Compensation – Cortisol production fluctuates. You may start to feel tired more often, especially in the afternoon, and begin to rely on caffeine.

• Stage 3: Exhaustion – Cortisol output is depleted. You feel tired all day, may struggle to get out of bed, feel depressed, and experience more illness.

Functional lab testing like a salivary cortisol rhythm panel or DUTCH test can help determine which stage you're in and guide a targeted healing plan.

How to Support Your Adrenal Glands Naturally

1. Therapeutic Foods to Fuel Your Resilience

Choose nutrient-dense, whole foods that support hormone production, reduce inflammation, and balance blood sugar:

• Healthy fats: avocado, olives, olive oil, coconut oil, ghee, grass-fed butter

• Protein: pasture-raised poultry, grass-fed beef, wild seafood, bone broth, eggs

• Slow-burning carbs: sweet potatoes, winter squash, quinoa, berries, beets

• Adrenal-rich foods: kelp and seaweed (iodine), leafy greens (magnesium), cruciferous vegetables (detoxification), fermented foods (gut health), and Celtic/Himalayan salt (electrolyte balance)

• Medicinal mushrooms: reishi, cordyceps, and chaga to improve resilience

Eat three balanced meals daily with 4–6 hours between meals to avoid blood sugar crashes and further stress on the adrenals.

2. Key Supplements and Nutrients

Always consult with us or your practitioner before starting new supplements.

• Vitamin C – highest concentration is found in the adrenal glands

• B-complex (methylated) – supports neurotransmitters and energy metabolism

• Magnesium glycinate or threonate – calms the nervous system

• Omega-3s – lowers inflammation

• Vitamin D – immune regulation and hormone support

• Adaptogens (taken based on stage of adrenal function):

  • Ashwagandha – balancing, especially good for cortisol highs

  • Rhodiola – energizing, helpful in burnout

  • Holy basil – calming and grounding

  • Licorice root – supportive in low cortisol stages

  • Maca – hormone and libido support

  • Eleuthero (Siberian ginseng) – great for rebuilding strength and stamina

3. Essential Lifestyle Support for Adrenal Healing

• Get sunlight in the morning to reset your circadian rhythm

• Sleep 7–9 hours nightly, in bed by 10pm when possible

• Avoid overexercising, especially intense cardio if in burnout stage

• Practice mindfulness, prayer, or meditation daily (10–20 minutes)

• Support lymphatic flow with castor oil packs, infrared sauna, gentle stretching or dry brushing

• Say no to caffeine and energy drinks during the healing phase

• Hydrate with filtered water and a pinch of mineral-rich salt or electrolyte powders

• Create space for joy: laughter, music, hugs, sunshine and play are therapy, too

When to Test and Get Support

If you're unsure what stage of adrenal dysfunction you're in or you’ve tried supportive steps without results, it’s time to test.

We offer functional lab testing including salivary cortisol rhythms and DUTCH hormone testing to assess adrenal output, hormone balance and even nutrient depletion. With your results, we create a highly personalized, step-by-step plan to bring your energy and vitality back.

Ready to Reclaim Your Energy?

If you're feeling run down, wired-but-tired, or simply not yourself, your adrenals may be calling for help. We’re here to support you with personalized nutrition, lifestyle guidance, and functional testing that gets to the root cause of burnout.

Schedule your free 15-minute discovery call today and let’s get you back to feeling balanced, energized, and well.

Adrenal Health