Top Adaptogens for Adrenals: Support Your Stress Response Naturally

It seems everybody is stressed out these days. And that stress can have far-reaching implications for our physical health and emotional well-being. Stress can place a lot of strain on the endocrine system specifically, especially the adrenal glands.

Adaptogens, a unique class of herbs and natural substances, offer powerful support for the adrenal system by helping the body adapt to physical, emotional, and environmental stressors.

This article explores how adaptogens interact with the adrenal glands, what benefits they offer, and which adaptogens are best for promoting balanced energy, resilience, and hormonal harmony. Let's get to it!

What Are Adaptogens?

Adaptogens herbs and mushrooms that enhance the body's ability to resist stressors of all kinds, including physical, chemical, emotional and biological stressors. First formally acknowledged by science by Dr. Nikolai Lazarev in 1947, adaptogens help restore balance to the body’s systems, particularly the hypothalamic-pituitary-adrenal (HPA) axis, which regulates our stress responses.

Adaptogens normalize physiological functions, helping to promote the balanced state known as homeostasis. If a body system is running too high, adaptogens help to cool it down. If a body system is running too low, adaptogens help to raise it back up to a normal level of function. This adaptogen benefit makes them especially useful in managing adrenal health and stress-related dysfunction, as they support hormonal balance and optimize the body's stress response.

What are the Adrenal Glands?

The adrenal glands are small glands located on top of each kidney. Despite their size, they play a massive role in hormonal regulation. The adrenals produce over 50 hormones, including cortisol, adrenaline (epinephrine), norepinephrine, aldosterone, and DHEA. These hormones regulate energy, metabolism, immune function, blood pressure, and, most importantly, the body’s response to stress.

The Stress Response and Cortisol

When the brain perceives stress, it activates the HPA axis (hypothalamic-pituitary-adrenal (HPA) axis). The HPA axis is part of the endocrine system that includes the hypothalamus, pituitary gland, and adrenal glands. It works to regulate the body’s response to stress, metabolism, immune function, and energy balance.

When stress activates the HPA axis, the adrenals release the "stress hormone" cortisol: a key hormone that helps us cope with stress by sparking energy and increasing alertness.

Short bursts of cortisol are very helpful for managing intense situations. But chronic stress keeps the HPA axis activated for too long, and cortisol levels remain elevated. This is what we mean regarding stress wreaking havoc on the mind and body. Chronic stress and related high cortisol levels are linked to a range of health concerns, including:

• Mental and Emotional Health Issues: Chronic stress and high cortisol can lead to anxiety, depression, mood instability, poor concentration, memory impairment ("brain fog"), and sleep problems.
• Hormonal Disruption: Elevated cortisol interferes with thyroid hormone conversion, skews reproductive hormones (testosterone, estrogen, and progesterone), causes irregular menstrual cycles and reduces sex drive.
• Physical Health and Metabolic Effects: High cortisol is linked to abdominal weight gain, insulin resistance, high blood sugar, high blood pressure, increased cholesterol and triglycerides, muscle loss, and slower physical recovery.
• Immune System Issues: Cortisol suppresses immune function, making the body more vulnerable to a range of immune challenges, slowing wound healing, and raising risk for autoimmune concerns. Learn about natural supplements that support immune function
• Cardiovascular Issues: Stress can increase the risk of heart disease and stroke, raise resting heart rate and blood pressure.
• Digestive Problems: Unhealthy stress eating is just one concern. Long-term stress also disrupts gut function, potentially leading to reflux, ulcers, sour stomach and other IBS-like symptoms.

How Adaptogens Support Adrenal Health

Help Normalize Cortisol Production

Chronically elevated cortisol can negatively impact adrenal gland function. Adaptogens may help. Adaptogens help regulate cortisol production, whether it’s too high from chronic stress or too low from burnout. As they work to balance cortisol levels, adaptogens may support better mood, focus and energy, as well as overall stress relief. Learn more about adaptogens for energy

In a 2023 clinical review of nine studies, researchers found that ashwagandha supplementation for between 30-112 days was associated with consistent reductions in cortisol. The review concluded that ashwagandha appears to significantly lower cortisol in stressed individuals, although long-term effects remain unclear.(1)

Protect Against Stress-Induced Damage

Unstable molecules called free radicals cause cellular stress and inflammation that can damage adrenals and disrupt their signaling. Many adaptogens are rich in free radical-fighting antioxidants and inflammation-regulating compounds that protect the adrenals, brain, and immune system from damage caused by prolonged stress and oxidative stress.

In one 2010 broad review of adaptogens including Rhodiola rosea, Schisandra chinensis, Panax ginseng, and Ashwagandha, researchers reported these herbs demonstrated significant inflammation-modulating and antioxidant properties, supporting our natural resistance to stress while protecting overall wellness. The same bioactivities may help protect the adrenal glands.(2)

Restore HPA Axis Balance

HPA axis signaling is key to healthy resistance to stress. Adaptogens help to support communication between the hypothalamus, pituitary gland, and adrenals -- all key players in our stress responses -- thereby restoring balance and resiliency in the system.

In a 2022 review of 52 clinical trials (including adaptogens like ashwagandha and Rhodiola rosea), researchers reported on consistent evidence of adaptogens lowering cortisol, suggesting improved signaling between the hypothalamus, pituitary gland, and adrenal glands.(3)

Improve Physical and Mental Stamina

Adaptogens help the adrenals adapt to physical demands by smoothing out stress-hormone peaks, supporting recovery processes, and optimizing energy systems. By reducing the burden of stress on the adrenals, adaptogens help improve physical energy, mental endurance, and overall vitality.

Some clinical research has shown that adaptogens like Rhodiola extract may reduce fatigue, improve physical fitness and decrease cortisol under stress. One clinical review evaluated 11 controlled clinical trials involving Rhodiola rosea for both physical and mental fatigue. Results indicate that 2 of 6 trials showed significant physical performance gains in healthy adults, and 3 of 5 trials showed reduced mental fatigue.(4)

Learn more about today's best adaptogens for athletes

Adaptogens for Adrenal Function

Rhodiola rosea

Rhodiola rosea (sometimes called Golden Root) is one of the most extensively studied adaptogens and a favorite for supporting adrenal health, especially in the context of chronic stress and burnout. Native to the cold, mountainous regions of Europe and Asia, Rhodiola has a long history of traditional use to enhance stamina, reduce fatigue, and improve resilience. It's also a popular brain booster, known as a nootropic that really works.

Rhodiola is sometimes recommended for people with high stress, mental exhaustion, or adrenal "overdrive," and may be helpful during times of intense work pressure and emotional strain where the adrenal glands are under high demand.

How Rhodiola May Support Adrenal Function

Rhodiola is suggested to support the adrenals by regulating the hypothalamic-pituitary-adrenal (HPA) axis and modulating the release of cortisol. Additionally, Rhodiola enhances cell energy production and fights oxidative stress in adrenal glands, helping to ward off stress-related fatigue while supporting healthy adrenal function. It may help in cases of adrenal problems where stress hormone levels remain high long after the stressor has passed.

Research: One randomized, double-blind, placebo-controlled trial examined the effects of a standardized Rhodiola rosea extract (SHR-5) in individuals experiencing stress-related fatigue. Subjects taking Rhodiola showed significant improvements in energy, concentration, sleep quality, and overall mental performance, which are all key indicators of improved adrenal and HPA axis function.(5)

Tip: For best results, look for standardized extracts containing 3% rosavins and 1% salidroside, the compounds believed to contribute to Rhodiola’s adaptogenic effects.

Learn more about Rhodiola rosea

Ashwagandha (Withania somnifera)

Ashwagandha is one of the most popular adaptogens for adrenal support supplements. It is especially prized in India's Ayurvedic herbalism practices, where it is known for its ability to reduce stress, support adrenal health, and restore energy. It may be especially useful for people dealing with long-term stress, fatigue, anxiety, or symptoms of adrenal dysregulation.

How Ashwagandha Supports the Adrenals

Like other adaptogens, Ashwagandha benefits the human body (including the adrenal glands) by modulating the HPA axis and balancing cortisol levels. Unlike some adaptogens that only reduce high cortisol, however, Ashwagandha helps normalize levels, whether they are high or low. This potentially makes ashwagandha helpful for both adrenal overdrive and adrenal burnout. It also promotes thyroid function, which is often affected by adrenal stress, and supports deeper, more restorative sleep that is great for adrenal recovery.

Learn more about natural supplements for restorative sleep

Research: A randomized double-blind, placebo-controlled study found that participants taking high-concentration full-spectrum Ashwagandha extract had significantly reduced cortisol levels (by 27.9%) and reported lower stress and anxiety scores compared to the placebo group.(6)

Learn about taking Rhodiola rosea and Ashwagandha together

Bacopa Monnieri

Bacopa monnieri, also known as Brahmi, holds a special place in the history of Ayurvedic herbalism, where it has been used for over 3,000 years as a rasayana: a rejuvenating herb that promotes longevity, mental clarity and intellect, emotional balance, and nervous system function. While it is regarded as a brain-boosting nootropic more than a classic adaptogen, Bacopa still fits within the modern adaptogenic framework: it enhances the body’s resistance to stress.

How Bacopa Supports the Adrenals

Bacopa may work to calm the HPA axis by enhancing activity of the "relaxing" neurotransmitter GABA and lowering corticosterone (the stress hormone equivalent of cortisol in rodents). It may regulate overactive adrenal function associated with chronic stress and improves the communication between the brain and adrenal glands.

Research: In a double‑blind, placebo‑controlled crossover trial, 17 healthy adults received either 320 mg or 640 mg of a standardized Bacopa extract. Study subjects underwent a multitasking stress test, with cortisol measured before and after. The study found both doses significantly reduced cortisol levels following the stress task while helping to improve mood and cognitive performance. This may reflect beneficial adaptogenic effects on the adrenals.(7)

Learn more about Bacopa Monnieri

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Eleuthero (Siberian Ginseng)

Eleuthero (Eleutherococcus senticosus), often called Siberian ginseng (though it is not the same as true ginseng because it lacks active ginsenosides), was the first herb to be officially classified as an adaptogen. It's famously associated with early Soviet Russia research and performance-enhancing usage by cosmonauts, Olympic athletes, soldiers and factory workers. It has also been used in traditional Chinese herbalism to tonify qi (vital energy; life force), nourish the spleen and kidneys, and support resilience against environmental challenges. 

How Eleuthero Supports the Adrenals

Eleuthero boosts resistance to physical and mental stress by strengthening the adrenal glands' response to stimulation. It gently regulates the HPA axis and supports balanced cortisol output without overstimulation. It also improves oxygen utilization and stamina, which further may help to reduce fatigue from adrenal stress.

Research: In a double-blind trial, Eleuthero supplementation significantly improved endurance, mental alertness, and work output in people experiencing fatigue and stress. This may be linked to possible support for healthy adrenal gland function.(8)

Schisandra chinensis

Schisandra is a traditional Chinese herbal adaptogen prized for its liver-protective and stress-buffering effects. Its unique profile supports both physical endurance and mental resilience, making it a sensible supplement for those under chronic adrenal strain.

Also known as “Wu Wei Zi” in Traditional Chinese Medicine (meaning "five-flavor berry"), Schisandra has been used for over 2,000 years as a tonic for vitality, longevity, and overall wellness.

Unlike many herbs that work in one or two pathways, Schisandra was traditionally believed to "enter all five organ systems" (heart, liver, lungs, kidneys, and spleen), reflecting its broad-spectrum potential for human health. Today, it’s known to modulate cortisol, protect the liver, and enhance efficiency of cell energy production, while also offering cell-protective antioxidant and inflammation-regulating effects.(9)

How Schisandra Supports the Adrenals

Schisandra helps regulate HPA axis function and balance cortisol fluctuations, especially under ongoing physical or emotional stress. Its support for mitochondrial function and cellular energy production may further help to reduce fatigue while protecting against damage in the adrenal glands.

Research: Some clinical studies have suggested Schisandra may increase stress resistance and stabilize energy levels. A 2015 review noted that Schisandra lignans modulate adrenal hormones and offer anti-fatigue effects via the HPA axis.(10)

Holy Basil (Tulsi)

Tulsi (Ocimum sanctum or Ocimum tenuiflorum), also known as Holy Basil, is one of the most sacred herbs in Ayurvedic tradition, where it has been used for over 3,000 years to promote spiritual clarity, physical resilience, and emotional balance. In Ayurveda, Tulsi is classified as a “rasayana” for its rejuvenating properties.

Modern science has further delved into its adaptogenic effects, with some evidence suggesting Tulsi helps regulate cortisol levels, supports mitochondrial function, enhances immune response, and protects against oxidative stress and inflammation. It's also been suggested to ease anxiety-related symptoms as part of its overall anti-stress effects. Learn about supplements for anxiety

How Tulsi Supports the Adrenals

Tulsi helps modulate cortisol secretion and supports the body’s natural stress response. It promotes balance in the nervous system and modulates sympathetic (fight-or-flight) responses, which may help to ease strain on the adrenal glands. Tulsi also supports glucose metabolism and promotes normal inflammatory responses, two areas of health that are often disrupted in people with malfunctioning adrenal glands.

Research: A double-blind clinical trial found that Tulsi supplementation significantly reduced stress-related symptoms such as forgetfulness, fatigue, sleep problems, and sexual function concerns, all of which are associated with adrenal fatigue.(11)

Summary

Adaptogens offer a powerful, research-backed strategy for supporting the adrenal glands and building long-term resilience to stress. By modulating cortisol levels, protecting against stress-induced damage, and restoring HPA axis function, adaptogens can help us feel calmer and more energized, with enhanced cognitive function and physical capacity.

If you’re feeling wired and tired, or suspect adrenal dysfunction, consider incorporating adaptogen herbal supplements, such as Rhodiola, Ashwagandha, or Schisandra, into your wellness routine.

As always, be sure to consult with your doctor before starting new supplements. When used wisely, adaptogens can be one of the most effective tools for stress management and adrenal support in the modern age.