Quick answer: Your adrenal glands make cortisol, DHEA, aldosterone and adrenaline, the hormones that help you wake up, handle stress and regulate blood pressure. Chronic stress, poor sleep and blood sugar swings can disrupt the daily cortisol rhythm, leading to fatigue, brain fog, belly weight gain and poor recovery. Support focuses on sleep, steady blood sugar, stress practices, and nutrients such as magnesium, B vitamins and vitamin C.
What your adrenal glands make
- Cortisol: your main stress and wake-up hormone
- DHEA: a hormone precursor that declines with age and chronic stress
- Aldosterone: regulates blood pressure and electrolytes
- Adrenaline and small amounts of sex hormones: for quick stress responses and hormone balance
How chronic stress affects the adrenals
Overwork, short sleep, processed food and constant notifications can keep the stress system switched on. Over time, the cortisol rhythm can shift through recognizable patterns: high and wired, then mistimed, then flat and depleted. The adrenal glands are not “burned out”; the brain-adrenal communication (the HPA axis) is dysregulated. Read more in adrenal fatigue vs. adrenal dysfunction.
Nutrients that support the stress response
- Adaptogens: such as ashwagandha, rhodiola and holy basil (see understanding adaptogens)
- B vitamins: especially pantothenic acid (B5) and B6, which the body uses to make stress hormones
- Vitamin C: highly concentrated in the adrenal glands
- Magnesium: used up faster under stress (see who should consider magnesium)
- Phosphatidylserine: studied for blunting excess evening cortisol
- Licorice root: can prolong cortisol activity but raises blood pressure; use only under supervision. DGL licorice does not have this effect.
Amounts should be individualized. If you work with me, the products I use are in my Fullscript dispensary.
Lifestyle foundations
- A consistent sleep schedule, ideally in bed before 11 pm
- Protein and healthy fat at regular meals to steady blood sugar
- Morning daylight
- Moderate exercise; very intense training can add stress when you are depleted
- Limit caffeine after noon
Signs things are improving
- Waking more refreshed
- Steadier energy without an afternoon crash
- Fewer salt or sugar cravings
- Better mood, libido and exercise recovery
Stress hormones and healthy aging
Cortisol and DHEA help coordinate communication between the brain, immune system and metabolism. When that signaling stays distorted for years, chronic inflammation rises and the body’s repair processes fall behind. Supporting a healthy stress rhythm is part of aging well. Related: DHEA-S explained.
When to see a naturopathic doctor
- You feel exhausted, wired but tired, or crash every afternoon
- Stress has changed your sleep, weight or mood
- You want help choosing adaptogens or nutrients safely
- You have high blood pressure or take steroids and want to support stress resilience
See a medical provider promptly for dizziness or fainting, very low blood pressure, salt craving with darkening skin, unexplained weight loss or vomiting. These can be signs of adrenal insufficiency, a medical condition.
Running on empty? Let us look at your stress pattern.
A free 15-minute consultation with Dr. Kneessi. No cost, no obligation. In-office in Odenton, MD or by telehealth.
Frequently asked questions
What are signs of adrenal dysfunction?
Common patterns include morning exhaustion, afternoon crashes, feeling wired at night, cravings, poor stress tolerance and slow recovery.
Is adrenal fatigue a real diagnosis?
No. The symptoms are real, but they are better explained by HPA axis dysregulation than by tired adrenal glands.
What foods support adrenal health?
Regular meals with protein, healthy fats and fiber, plenty of vegetables and fruit for vitamin C and magnesium, and limited caffeine and sugar.
Is licorice safe for adrenal support?
Whole licorice can raise blood pressure and lower potassium. It should only be used with professional guidance.
Sources
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
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