Top 10 Foods to Support Adrenal Health and Combat Fatigue

Feeling tired occasionally is normal, but persistent fatigue can interfere with daily life. If exhaustion lingers despite rest, it’s always best to consult a doctor. In some cases, although rare, adrenal insufficiency could be the culprit. That’s because the adrenal glands produce hormones that help the body respond to stress and regulate energy and metabolism. 

When overworked, they struggle to maintain balance, often leading to fatigue. 

One of the best ways to support adrenal function is through proper nutrition. It plays a key role in providing essential vitamins and minerals that help regulate cortisol levels, reduce inflammation, and sustain energy throughout the day. 

Let’s go over the link between adrenal health and fatigue and some foods and recipes to get you on the right track.

Understanding Adrenal Health and Fatigue

Composed of two main parts—the adrenal medulla and the adrenal cortex—the adrenal glands are responsible for producing the following hormones for the human body:

• Cortisol: Known as a major stress hormone, it regulates metabolism, reduces inflammation, and assists in the body’s stress response. [1]
• Aldosterone: Helps control blood pressure by managing sodium and potassium levels in the blood.
• Dehydroepiandrosterone (DHEA) and androgenic steroids: Precursors to sex hormones, they support puberty development and overall hormonal balance.
• Epinephrine (adrenaline) and norepinephrine (noradrenaline): Triggers the body’s fight-or-flight response, increasing heart rate and energy in stressful situations. [2]

NOTE: Adrenal fatigue is not an officially accepted medical diagnosis, says Healthdirect Australia. Rather, it’s a term used by alternative health practitioners to describe a set of non-specific symptoms. The right term is adrenal insufficiency, a rare and serious disease where the “adrenal glands don’t make enough hormones.” [3]

Symptoms include fatigue, hair loss in the body, low blood pressure, unexplained weight loss, brain fog, and low energy. 

Your diet directly impacts adrenal function. Eating nutrient-dense foods can help balance hormones, reduce stress, and restore energy. Up next, we’ll discuss the top foods that can make a difference.

Top 10 Foods for Enhancing Adrenal Function

Nutrition plays a vital role in maintaining healthy adrenal glands. For the best results, consult your doctor to determine the right amounts of these foods for your needs and how they fit into your current diet. Here are the top 10 foods renowned for their ability to support adrenal health. [4][5][6][7]

1. Leafy Greens

Leafy greens, such as spinach, kale, and Swiss chard, are rich in vitamins A, C, and K. They contribute to adrenal health and overall wellness by providing essential nutrients and antioxidants that reduce inflammation and support the body’s stress response.

2. Nuts and Seeds

Packed with magnesium, zinc, and healthy fats, nuts and seeds are excellent for adrenal support. Magnesium is particularly effective in combating stress, while zinc plays a critical role in hormone production. Snack on almonds, walnuts, and sunflower seeds for best results.

3. Fatty Fish

Fatty fish like salmon and mackerel are abundant in omega-3 fatty acids, which help reduce inflammation and support cognitive function. These fatty acids are crucial for maintaining healthy adrenal glands, making them a worthy addition to your diet.

4. Berries

Berries, such as blueberries, strawberries, and raspberries, are rich in antioxidants, which help reduce oxidative stress within the body. This helps energize the body by alleviating some of the adrenal workload and supporting recovery and energy levels.

5. Whole Grains

Whole grains like quinoa, brown rice, and oats provide a steady source of energy through healthy carbohydrates. They help stabilize blood sugar levels, which can fluctuate significantly in people experiencing adrenal fatigue.

6. Lean Proteins

Proteins such as turkey, chicken, and tofu are vital for hormone production and balance. They also offer plentiful amino acids essential for healthy adrenal function and maintaining energy throughout the day.

7. Avocados

Rich in healthy fats and potassium, avocados help balance hormone production and support energy metabolism. Their creamy texture and good-for-you fats make them an easy addition to smoothies, salads, or toast.

8. Citrus Fruits

Citrus fruits, including oranges, lemons, and grapefruits, are high in vitamin C, which is essential for adrenal hormone production. Vitamin C is vital in reducing cortisol levels, the body’s primary stress hormone.

9. Turmeric

Turmeric, known for its active compound curcumin, possesses anti-inflammatory and antioxidant properties. These properties contribute to lowering inflammation and supporting adrenal function. Use turmeric in cooking or as a supplement for added health benefits. 

10. Probiotic-Rich Foods

Foods rich in probiotics, like yogurt, kefir, and sauerkraut, maintain gut health. A healthy gut supports the immune system and thereby assists in managing stress more effectively, benefiting adrenal function.

Easy Recipes to Boost Adrenal Health

Incorporating these foods into your meals doesn’t have to be complicated. Here are three simple recipes to get you started.

Citrus Quinoa Salad

Ingredients:

• 1 cup cooked quinoa
• 1 orange, peeled and segmented
• 1/4 cup chopped walnuts
• 2 cups mixed leafy greens (spinach, arugula, or kale)
• 1 avocado, diced
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine cooked quinoa, orange segments, walnuts, and mixed greens.
2. Add diced avocado on top.
3. Drizzle with olive oil and lemon juice.
4. Season with salt and pepper. Toss gently to combine before serving.

Berry Yogurt Parfait

Ingredients:

• 1 cup plain Greek yogurt
• 1/2 cup mixed berries (blueberries, raspberries, strawberries)
• 2 tablespoons granola
• 1 tablespoon honey (optional)

Instructions:

1. Layer half of the Greek yogurt in a serving glass or bowl.
2. Add a layer of mixed berries.
3. Spoon the remaining Greek yogurt on top.
4. Sprinkle granola over the yogurt.
5. Drizzle with honey, if desired, before serving.

Spicy Chickpea and Turmeric Stir-Fry

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon turmeric
• 1/2 teaspoon cumin
• 1 red bell pepper, sliced
• 2 cups fresh spinach
• Salt and pepper to taste
• Lemon wedges for serving

Instructions:

1. Heat olive oil in a large skillet over medium heat.
2. Add chickpeas, turmeric, and cumin. Stir and cook until chickpeas are slightly crispy, about 5-7 minutes.
3. Add sliced bell pepper and fresh spinach to the pan. Cook until spinach wilts.
4. Season with salt and pepper.
5. Serve with lemon wedges for a refreshing twist.

Wrapping Up

Proper nutrition is essential in supporting adrenal health and battling fatigue. Introducing nutrient-rich foods and adopting wholesome lifestyle practices can significantly enhance adrenal function and elevate energy levels. Lifestyle habits like drinking the right amount of water can also support the adrenal glands, and so can better-managed sleep, stress, and exercise. 

If you’ve tried these dietary changes but still feel like you need extra support, you may also want to consider discussing supplements with your doctor to further optimize adrenal health. 

Are you a healthcare provider looking to provide adrenal health supplements to your patients? Start by talking with an expert at Legere Pharmaceuticals. Contact us today to see how you can expand your practice.

References: 

1 – Lillis, C. (2024, February 13). What to know about stress hormones. Medical News Today. https://www.medicalnewstoday.com/articles/stress-hormones

2 – Johns Hopkins Medicine. (n.d.). Adrenal glands. https://www.hopkinsmedicine.org/health/conditions-and-diseases/adrenal-glands

3 – Health Direct Australia. (2023, April). Adrenal fatigue. https://www.healthdirect.gov.au/adrenal-fatigue

4 – Anthony, K. (2021, October 1). The adrenal fatigue (AF) diet. Healthline. https://www.healthline.com/health/adrenal-fatigue-diet

5 – Kubala, J. (2025, February 6). What is an adrenal cocktail? Health. https://www.health.com/adrenal-cocktails-7497718

6 – Enyeart, J. A., Liu, H., & Enyeart, J. J. (2009). Curcumin inhibits ACTH- and angiotensin II-stimulated cortisol secretion and Cav3.2 current. Journal of Natural Products, 72(8), 1533–1537. https://doi.org/10.1021/np900227x

7 – Southwick, C. (2024, March 19). The best and worst foods for your adrenal system, according to dietitians. EatingWell. https://www.eatingwell.com/best-and-worst-foods-for-your-adrenal-system-8609326