Supplements to Support the Adrenal Glands During Periods of Stress
The adrenal glands produce cortisol and adrenaline, among others, two central players in the stress response. Let's be clear from the outset: no supplement "repairs" healthy adrenal glands, and "adrenal fatigue" isn't recognized as a medical diagnosis. Some adaptogenic plants and a few nutrients can nonetheless help the body better cope with a period of stress, provided you choose them well and avoid a few very real pitfalls. Here's how to find your way.
The Role of the Adrenal Glands, in Brief
The adrenal glands are two small glands sitting on top of the kidneys. Each has two parts with distinct functions.
- The adrenal cortex, the outer part, produces cortisol, aldosterone, which helps regulate salt balance and blood pressure, and precursors of sex hormones like DHEA.
- The adrenal medulla, the inner part, releases adrenaline and noradrenaline, the hormones of the immediate response to danger.
Cortisol production is controlled by the brain. Faced with stress, the pituitary gland secretes a hormone called ACTH, which stimulates the adrenal glands. This system is designed to activate in response to demand, then return to calm.
"Adrenal Fatigue": What the Science Says
The idea is popular: chronic stress supposedly ends up depleting the adrenals, which would explain exhaustion, sugar cravings, and difficulty getting up in the morning.
In 2016, two researchers published a systematic review on the question. After analyzing 58 studies, they concluded that nothing supported establishing adrenal fatigue as a real medical condition. No endocrinology society recognizes it.
This absolutely doesn't mean your fatigue is imaginary. It simply has other possible causes worth investigating: insufficient or poor-quality sleep, anemia, thyroid disorder, depression, anxiety, burnout, medication side effects. Sticking the "adrenal" label on these symptoms risks delaying the right diagnosis.
When to See a Doctor Promptly
A real adrenal disease does exist: adrenal insufficiency, including Addison's disease. It requires medical diagnosis and treatment. Consult without delay if worsening fatigue comes with:
- unexplained weight and appetite loss;
- a marked craving for salty foods;
- darkening of the skin, particularly at folds, scars, or elbows;
- dizziness on standing, a sign of low blood pressure;
- nausea, vomiting, or abdominal pain.
No natural product replaces medical care in this case.
Three Pitfalls to Avoid in the "Adrenal" Aisle
Products That Contain Undeclared Hormones
In 2018, researchers at the Mayo Clinic analyzed 12 "adrenal support" supplements purchased in the United States. All contained a small amount of thyroid hormone, and most contained at least one steroid hormone. Consuming hormones without knowing it is never harmless.
In Canada, the natural product number (NPN) on the label confirms that the product has been authorized by Health Canada. That's the first thing to check, especially for anything ordered online.
DHEA Marketed as a "Pick-Me-Up"
Since DHEA is produced by the adrenal glands, some market it to "support" these glands. In Canada, DHEA is a controlled substance, and Health Canada has repeatedly seized unauthorized supplements containing it. This isn't a self-medication option.
Licorice Taken Without Caution
Licorice is sometimes associated with adrenal support, because one of its compounds slows the breakdown of cortisol in the body. That's exactly what makes it tricky: this mechanism can raise blood pressure and lower potassium. Health Canada's monograph contraindicates licorice during pregnancy, in cases of low potassium, hypertension, or kidney, liver, or cardiovascular disorders, and with certain medications, including heart medications and corticosteroids. It also recommends consulting a health professional beyond four weeks of use.
The Adaptogens That Have Their Place
An adaptogen is a plant traditionally used to help the body better withstand stress. Three of them are covered by a Health Canada monograph that governs their claims and warnings.
Rhodiola: Temporarily helps relieve symptoms of stress, such as mental fatigue and a sensation of weakness. Also helps increase energy and resistance to stress over time. Precautions: Avoid before bedtime. Do not use if you have bipolar disorder. Consult if you're taking an antidepressant, hormone replacement therapy, or a contraceptive. Discontinue if you experience irritability or insomnia.
Eleuthero (Siberian ginseng): A tonic to help relieve general weakness and fatigue, or during convalescence. Helps improve mental or physical performance after a period of exertion. Precautions: Do not use if you have hypertension. Consult in case of acute infection, or if use extends beyond four weeks.
Ashwagandha: An adaptogen to help increase energy and resistance to stress over time. Used in Ayurveda to relieve agitation and nervousness, which helps promote sleep. Precautions: May cause drowsiness: use caution when driving. See the box below on the liver.
For all three plants, consult a healthcare professional before use if you are pregnant or breastfeeding.
About ashwagandha and the liver. In 2026, Health Canada published a safety review on the risk of liver injury associated with ashwagandha-containing natural health products. The agency did not find sufficient evidence to establish a definite link, but couldn't rule one out either, and continues to monitor the situation. If you have a liver condition, talk to your doctor first. And if you notice yellowing of the skin or eyes or dark urine, stop the product and seek medical attention.
To learn more about ashwagandha, eleuthero, and ginseng from a naturopathic perspective, read our article Toning Up to Better Adapt.
Nutrients Involved in Adrenal Function
Vitamin C. The adrenal glands are among the tissues richest in vitamin C in the entire body, and research has shown they release it under the effect of ACTH, the hormone that triggers cortisol production. This link interests researchers, but it doesn't mean megadoses are useful. The reasonable goal is a sufficient, regular intake, primarily through fruits and vegetables. Our article The Importance of Vitamin C covers its other roles in the body.
Vitamin B5 (pantothenic acid). It's used to make coenzyme A, essential for cholesterol synthesis, which is itself the starting point for all steroid hormones, including cortisol. It's found in a wide variety of foods, and a true deficiency is rare. A B-complex can nonetheless be considered if your diet is very restrictive.
Which Support for Which Situation
| Your Situation | Avenue to Explore | Point of Caution |
|---|---|---|
| Mental fatigue during work overload | Rhodiola, in the morning | Bipolar disorder, antidepressants |
| Physical fatigue or convalescence | Eleuthero | Hypertension, limited-time use |
| Underlying nervousness disrupting sleep | Ashwagandha | Drowsiness, liver health |
| Diet low in fruits and vegetables | Vitamin C, from food first | No need to aim for megadoses |
| Intense fatigue with weight loss, dizziness, salt cravings | Doctor, promptly | Not a situation for a supplement |
The Basics That Matter More Than a Capsule
No adaptogen compensates for a lifestyle that taxes the stress response from morning to night. Before, or alongside, a supplement, a few levers make a real difference:
- Regular sleep hours, including on weekends.
- Meals at set times, with protein and fiber, rather than a day held together by coffee and sugary snacks.
- Moderate physical activity. Moving helps manage stress, but very intense training added to an already exhausting week can tip the balance the wrong way.
- Real breaks during the day, away from screens: a walk outside, slow breathing, a few minutes of calm.
- Moderate caffeine intake, especially after lunch.
Sleep deserves special attention: our article Why Sleep Is So Important is a reminder of what chronic sleep deprivation can cost your health.
Choosing Your Product Well
- Check the NPN on the container.
- Start with one product at a time, so you know what's working and what's causing discomfort.
- Follow the dose and duration indicated on the label.
- Set yourself an evaluation date, for example after four to eight weeks.
- List your medications and show it to your pharmacist or naturopath.
You'll find ashwagandha and several stress-management formulas in our sleep, stress, and anxiety section.
Frequently Asked Questions
Does adrenal fatigue really exist?
Not as a medical diagnosis. The most widely cited systematic review on the topic found no evidence that the adrenal glands become depleted from everyday stress. The fatigue people feel is very real, but it has other causes worth exploring with a professional.
Is it a good idea to combine rhodiola, ashwagandha, and eleuthero?
Some formulas do. For a first experience, it's wiser to try just one for a few weeks. That way you'll know whether it suits you, and which one is responsible if a side effect appears.
How long can you take an adaptogen?
It depends on the plant. For eleuthero, for example, Health Canada recommends consulting a healthcare professional beyond four weeks of use. Follow the label's directions and take stock regularly.
Are these supplements suitable during pregnancy?
For rhodiola, eleuthero, and ashwagandha, Health Canada asks that you consult a healthcare professional before use during pregnancy or breastfeeding. Licorice, on the other hand, is contraindicated during pregnancy.
Supporting Your Adrenals, in Practice
Taking care of your adrenal glands mostly means taking care of your stress response: sleep, regular meals, moderate activity, and real breaks. On top of these basics, rhodiola, eleuthero, or ashwagandha can offer a boost, provided their precautions are respected. Avoid products without an NPN, DHEA, and licorice taken without advice. And if fatigue comes with unusual signs, it's your doctor you should see first.
To sort through these options based on your situation, our licensed naturopaths welcome you at one of our four Gatineau locations. Discover our naturopathy service or call us at 819-771-3000.
References
- Adrenal fatigue does not exist, a systematic review. Cadegiani FA, Kater CE., BMC Endocrine Disorders. 2016. https://pmc.ncbi.nlm.nih.gov/articles/PMC4997656/
- Over-the-Counter Adrenal Support Supplements Contain Thyroid and Steroid-Based Adrenal Hormones. Akturk HK et al., Mayo Clinic Proceedings. 2018. https://www.mayoclinicproceedings.org/article/S0025-6196(17)30835-2/abstract
- Summary Safety Review, Ashwagandha for Oral Use. Health Canada. 2026. https://www.canada.ca/en/health-canada/services/drugs-health-products/medeffect-canada/health-product-infowatch/august-2026.html
- Natural Health Products Ingredients Database, search Rhodiola rosea, Eleutherococcus senticosus, Ashwagandha, or Glycyrrhiza. Health Canada. https://webprod.hc-sc.gc.ca/nhpid-bdipsn/
- Summary Basis of Decision for Intrarosa, DHEA Schedule IV status. Health Canada. 2019. https://dhpp.hpfb-dgpsa.ca/review-documents/resource/SBD00466
- Human adrenal glands secrete vitamin C in response to adrenocorticotrophic hormone. Patak P et al., American Journal of Clinical Nutrition. 2004. https://pubmed.ncbi.nlm.nih.gov/17616774/
- Pantothenic Acid, Health Professional Fact Sheet. Office of Dietary Supplements, National Institutes of Health. https://ods.od.nih.gov/factsheets/PantothenicAcid-HealthProfessional/
- Salt craving, a symptom of Addison's disease. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/addisons-disease/expert-answers/salt-craving/faq-20057988