How to Support Healthy Adrenals with Nutrition

Cortisol, our body’s primary stress hormone, plays a vital role in managing stress, but when it’s consistently high, it can cause other systems to be off-balance. Chronic high cortisol levels can lead to fatigue, weight gain, poor sleep, and mood issues. In functional medicine, we know wholesome nutrition is the catalyst that supports balance and optimal cellular function. Nutrition is also a powerful tool we can use to help bring cortisol back into balance.

Here’s a guide on how to support healthy cortisol levels with the right nutrients and food choices:

1. Prioritize Protein

Protein is essential for keeping blood sugar levels stable throughout the day, which helps prevent cortisol spikes. When blood sugar crashes, cortisol is released to raise it, potentially increasing stress on the body. Aim to include a good source of protein in every meal, such as lean meats, eggs, Greek yogurt, legumes, or plant-based proteins.

2. Include Healthy Fats

Healthy fats also prevent blood sugar fluctuations by slowing down the rate you digest carbohydrates, which can help keep cortisol in check. Omega-3 fatty acids are also beneficial for reducing inflammation, which can rise with chronic stress. Sources include walnuts, wild-caught fish, olive oil, MCT oil, avocados, and seeds.

3. Choose Complex Carbohydrates

Complex carbs help support serotonin and pituitary hormone production, which promote balance and relaxation. Unlike refined carbs that can lead to quick energy spikes (and crashes), complex carbs provide a steadier release of glucose, especially when paired with proteins and fats. Think whole grains, root vegetables, legumes, and fiber-rich fruit.

4. Load Up on Vitamin C

Vitamin C is essential for adrenal function and is used in large amounts by the adrenal glands when we are stressed. Including vitamin C-rich foods can help support cortisol production and immune health. Orange and yellow fruits and veggies are great sources, as well as broccoli, Brussels sprouts, and bell peppers.

5. Add Magnesium

Magnesium is a calming mineral that can help support relaxation and sleep quality, both of which are crucial for managing cortisol levels. It also plays a role in regulating cortisol production, making it a must-have in a stress-supportive diet. Some foods that contain magnesium make great evening-time snacks, such as dark chocolate, pumpkin seeds, and almonds.

6. Support with B Vitamins 

B vitamins, especially B5 and B6, are vital for adrenal health and help the body cope with stress. B vitamins also play a big role in energy production, helping reduce fatigue linked to high cortisol. These can be found in lean animal proteins, legumes, mushrooms, nutritional yeast, and Spirulina.

7. Stay Hydrated

Dehydration is a form of stress on the body, which can also cause cortisol levels to rise. Drinking enough fluids throughout the day can help your body manage stress more efficiently and keep energy levels stable. Aim to drink at least half of your body weight in ounces of water per day. Increase your intake if you live in a dry climate or engage in regular physical activity.

8. Incorporate Anti-Inflammatory Herbs and Spices

Certain herbs and spices contain anti-inflammatory compounds that help counteract the inflammation associated with high cortisol. Turmeric, for example, is rich in curcumin, which has been shown to support healthy cortisol levels. Ginger, cinnamon, and garlic are also great options.

Example Meal Plan for Cortisol Support

• Breakfast: Greek yogurt with berries, chia seeds, and a sprinkle of cinnamon

• Lunch: Quinoa salad with leafy greens, roasted sweet potatoes, chickpeas, avocado, and olive oil dressing

• Snack: Handful of almonds with a kiwi or an orange

• Dinner: Baked salmon with roasted Brussels sprouts and a side of wild rice

• Evening Snack: A square of dark chocolate and herbal tea with magnesium

Final Thoughts

Managing cortisol naturally is all about giving your body the nutrients it needs to handle stress efficiently, as well as making necessary lifestyle adjustments to reduce overall stress. By prioritizing protein, complex carbs, healthy fats, and micronutrients like vitamin C, B vitamins, and magnesium, you’re setting up your body for healthier stress responses. And remember, consistency is key — including these foods as a regular part of your routine can have long-term benefits for cortisol and overall well-being.