Feeling tired no matter how much you rest? Struggling with brain fog, mood dips, or sugar cravings? You might be experiencing what's commonly called adrenal fatigue.
Over the past 5 years, I have seen a significant rise in my clients from all over the world experiencing the symptoms of adrenal fatigue. Some published papers, such as Yavropoulou et al. (2022), link the hypo-cortisol levels with long Covid. Furthermore, an unpublished analysis from Yale University conveyed low plasma cortisol levels related to Long Covid sufferers compared to asymptomatic convalescent or healthy non-infected controls.
While adrenal fatigue isn't officially recognised as a medical diagnosis, the symptoms, chronic fatigue, brain fog, low motivation, and poor stress resilience, are very real for many people.
What Are The Symptoms of Adrenal Fatigue?
Many symptoms of adrenal fatigue are linked to:
- HPA axis dysregulation (imbalance between the hypothalamus, pituitary, and adrenal glands)
- Cortisol imbalances (too high, too low, or fluctuating at the wrong times)
- Chronic stress, nutrient depletion, and sleep disruption
Common Symptoms include
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Persistent fatigue (even after rest)
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Brain fog and poor concentration
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Mood swings or irritability
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Cravings for salt or sugar
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Low stress tolerance
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Sleep disturbances
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Hormonal imbalances (e.g., PMS, low libido)
So while "adrenal fatigue" as a label is controversial, the physiological and emotional exhaustion is real and treatable. I have written other blog posts about how to beat insomnia and sleep disorders, as well as brain-boosting nutrients for sharp memory and mental clarity.
Natural Recovery Approach
1. Diet to Stabilise Blood Sugar & Cortisol
Start your day by hydrating at a cellular level with our wellness water, including some Celtic Sea Salt.
Use a balanced macronutrient plate: protein + healthy fats + fibre-rich carbs from veggies or low GI foods like black rice.
- Avoid sugar, caffeine, alcohol, and processed carbs that spike cortisol and insulin.
- Eat every 4 hours to avoid energy crashes & chew well
- Walk for 10 minutes if possible after each meal, even inside your home if going outside is difficult
Adrenal-Supporting Foods
- Avocados, wild salmon or trout (the smaller fish have less heavy metals), organic eggs, and leafy greens
- Pumpkin seeds, Brazil nuts (for selenium) and sea salt
- Bone broth, chia seeds, coconut oil
2. Adaptogenic Herbs
Adaptogenic herbs are widely used in both traditional and modern wellness systems to support adrenal function and stress resilience. This is why they're often featured in blends such as our Rejuv Adrenal Support capsules, as they work best synergistically when combined.
How These Herbs Work Together for Faster Results
- Modulate cortisol production
- Strengthen the HPA axis
- Restore energy, calm anxiety, and improve stress response
- Support hormonal balance, sleep, and immune function
Here's why each Adaptogenic herb is helpful and why I included them in our Adrenal Support capsules:
Ashwagandha Root Extract (Withania somnifera)
Why it's helpful:
- Calms the nervous system and reduces elevated cortisol levels
- Supports thyroid function and deep sleep
- Improves resilience to chronic stress, anxiety, and fatigue
- Bonus: Often used in both hyperactive and depleted stress states
Astragalus Root Extract (Astragalus membranaceus)
Why it's valuable:
- Tonic herb that supports immune function and physical endurance
- Replenishes Qi (vital energy) in Traditional Chinese Medicine (TCM)
- May help restore adrenal recovery post-stress or illness
Panax Ginseng Extract
Why it's useful:
- Powerful energy and performance enhancer
- Stimulates cognitive focus, stamina, and stress resistance
- Modulates cortisol and supports mitochondrial health
Note: Best used in individuals who are more depleted or low in energy
Maca Root Extract (Lepidium meyenii)
Why it's advantageous:
- Natural energiser and hormone balancer (primarily in men and women under chronic stress)
- Supports adrenal recovery, libido, and mood
- Non-stimulating adaptogen, supports cortisol regulation gently
Liquorice Root Extract (Glycyrrhiza glabra)
Why it's beneficial:
- Inhibits cortisol breakdown by blocking the 11β-HSD enzyme
- Helps maintain stable cortisol levels, especially in people with low cortisol
- Soothes the gut lining and may support steady energy levels
Caution: Should be avoided in hypertension or high cortisol cases
Rhodiola Rosea Extract
Why it's useful:
- Fast-acting adaptogen for mental and physical fatigue
- Supports healthy cortisol rhythm—especially morning activation
- Enhances resilience and focus under acute or chronic stress
Best for: "Wired but tired" stress types or overthinkers with fatigue
3. Boost B Vitamins
These B vitamins are gentle, supportive, not stimulants: Vitamin B3 (Niacin), Vitamin B5 (Pantothenic Acid), Vitamin B6 (Pyridoxine), Vitamin B9, Vitamin B12 (Cyanocobalamin).
You can take these in supplement form or boost them with the foods below.
4. Foods high in B's
Wild-Caught Trout
Rich in: B3, B5, B6, B12
Why it's excellent: Delivers multiple B vitamins in highly bioavailable forms + omega-3s
How to use: Grill, bake, or flake into salads
Eggs (especially yolks)
Rich in: B5, B12, small amounts of B6 and B9
Why is it amazing: Complete protein, easy to digest, brain-supportive choline
How to use: Poached, scrambled, or added to bowls - always choose organic/free range.
Lentils & Legumes (esp. chickpeas)
Rich in: B5, B6, B9
Why it's awesome: Plant-based, supports energy + gut health
How to use: Add to soups, stews, or salad bowls
Dark Leafy Greens (Spinach, Kale, Romaine)
Rich in: B9, B6, small amounts of B3
Why it's wonderful: Supports detox, methylation, and hormone health
How to use: In smoothies, stir-fries, or as raw salad bases
Venison (Lean Game Meat)
Rich in: Vitamin B3 (Niacin), Vitamin B6 (Pyridoxine), Vitamin B12 (Cobalamin), Moderate B5 and B2 levels
Why it's amazing: High in bioavailable B vitamins. Leaner than beef, richer in iron, zinc, and omega-3s (especially if wild). A great option for paleo or low-inflammation diets
How to use: cook like you would a piece of steak, or swap out for any beef mince recipe
5. Lifestyle Reset
In addition to diet and supplements, these lifestyle hacks are also highly beneficial.
- Prioritise sleep (9–10 pm bedtime ideal)
- Create routines—wake/eat/sleep at the exact times
- Gentle movement: walking, yin yoga, rebounding
- Ditch overtraining & HIIT until energy stabilises
Practice daily stress-reduction techniques, such as breathwork (box breathing is an easy addition), nature time, grounding (or bare feet on the earth), journaling, and setting healthy boundaries.
Recovery Timeline
Expect 2–6 months of consistent support to fully reset energy and adrenal rhythm, depending on how depleted you are. Reach out to us at Rejuv if you feel you need more support or would like to book a consultation.
When to Test
Salivary cortisol (4-point test) if you don't seem to be getting the 'bounce back' after eating well and getting more sleep, etc. This will help rule out anemia, thyroid dysfunction, or autoimmune issues.
Adrenal Fatigue is Real & Reversible
Whether or not adrenal fatigue appears on your test results, the burnout, brain fog, and energy crashes many people experience are real and reversible. With the right support, nourishment, and lifestyle shifts, your body can reset and thrive again. If you're not sure where to begin, Rejuv's team is here to guide you.
What is adrenal fatigue?
Adrenal fatigue is a term used to describe a collection of symptoms that occur when your body's stress response system, particularly the HPA (hypothalamus-pituitary-adrenal) axis, becomes dysregulated. While it's not officially recognised as a medical diagnosis, people experiencing adrenal fatigue often feel chronically exhausted, foggy, emotionally flat, and less resilient to stress. It's linked to imbalances in cortisol, frequently caused by prolonged stress, poor sleep, nutrient depletion, and hormonal disruption.
Can you recover from adrenal burnout naturally?
Yes, many people can recover naturally from adrenal burnout with time and a consistent, holistic approach. Recovery focuses on stabilising blood sugar, reducing stress, supporting hormone balance, and replenishing nutrients. This includes balanced whole-food meals, adrenal-supportive supplements such as adaptogenic herbs and B vitamins, quality sleep, and a consistent daily rhythm. Most people begin to feel better within 2 to 6 months of committed support.
Which adaptogenic herbs help with adrenal fatigue?
Adaptogenic herbs support the body's ability to manage stress and balance cortisol. The most effective include:
- Ashwagandha – Calms the nervous system and supports resilience
- Astragalus – Supports energy, immune function, and post-stress recovery
- Panax Ginseng – Enhances stamina, focus, and physical performance
- Maca Root – Supports hormone balance, mood, and libido
- Liquorice Root – Helps stabilise cortisol levels (not suitable for high blood pressure)
- Rhodiola Rosea – Eases mental fatigue and supports focus during stress
These herbs are most effective when used in combination, as found in our Rejuv Adrenal Support formula. Visit this blog for Adaptogenic Herbs for Stress Relief.
