Happy Friday friends!
Today I'm bringing you the second part of my series on healing Adrenal Fatigue. If you missed the first part, where we focused on foods, you can find it right over here. Today I'll be talking all about additional supplements you can add into your new healing protocol.
What I'm presenting is just a small range of options for you to consider. It's also important to note that you do not want to incorporate all these suggestions in at once. It's important to listen to your body and find what works for you. Start out with one of the categories that draws you in the most or feels the most manageable. Your health care provider will be able to give you more options as needed and as always I recommend that you chat with your doctor if you have any questions about beginning a supplement regiment.
Let's begin with the basics first, vitamins and minerals...
Vitamin C is crucial for adrenal fatigue recovery. Vitamin C may quite possibly be the single most essential anti-stress nutrient. Why? While vitamin C is most well known for fighting free radicals and boosting the immune system is it also an essential stress dissolver. You see, your adrenal glands store the highest concentration of Vitamin C in the body. The more cortisol (the stress hormone) made in the body, the more vitamin C is used up. The more stress you live in, the more vitamin C your body needs. See where I'm going?
You are looking to aim for around 1000mg of buffered or liposomal vitamin C that is combined with bioflavonoids for the best absorption rate.
Your B's are important because they help you recover from stress, improve your metabolism, boost your energy level and really help to combat the fatigue you are probably fighting. B5, B6 and B12 are the most important to take. I have yet to find a B-Complex that has the high dose needed of B5 (Pantothenic Acid) required to make a real difference so I would suggest getting a really great B-Complex (sometimes they even come with the needed amount of Vitamin C as well -win!) and supplement with a separate dose of B5 to get your levels up.
When seeking out a B complex and additional B5, these are the levels you are aiming for:
1000 mg of B5 (pantothenic acid)
50 mg of B6 (pyridoxine)
100 mcg of B12 (cobalamin)
15-25 mg of B1 (thiamine)
15-25 mg of B2 (riboflavin)
300-500 mcg of B7 (biotin)
600-1000 mcg of B9 (folic acid)
75-130 mg of B3 (niacin)
Did you know that most of us are walking around with a magnesium deficit? Magnesium is important because it aids in energy maintenance and improves stress response. When you are deficient in magnesium it can result in symptoms like high anxiety, fatigue and depression. Basically when your magnesium levels are low, your tolerance to stress is dramatically decreased...every cell in your body is super excitable. There is definitely a happy place with magnesium. Start off with a low dose and increase it over time. If you experience loose stools back off on your dosage.
You are looking for around 400mg as a maintenance level. Look for magnesium citrate or magnesium malate in powder form for best absorption. Taken at night is helps to promote better, deeper sleep.
Next up is probiotics, I mentioned incorporating fermented foods back in part 1 of the series a wonderful and delicious way to repopulate your gut with beneficial bacteria. For some, fermented foods are just not enough or aren't palatable. Thankfully probiotics are plentiful these days.
The reason why they are so important to the healing process is that as we improve our digestion by taking them. By improving digestion we are enabling our body to extract and absorb all the good nutrients we are giving it through food and supplementation. They also help to lower stress levels and improve your immune system.
I suggest looking for a really high potency probiotic with around 6-10 billion CFUs (Colony Forming Units). It should also contain at least 5 different strains of bacteria, preferably including Lactobacillus acidophilus DDS-1.
These potent little oils do more than just smell good! This concentrated plant magic holds so much healing potential for our bodies.
Oils for stress reduction:
For stress reduction and to decrease adrenaline apply a mixture of rose and patchouli oils to a carrier oil and apply to feet, back of neck and base of spine.
Another wonderful blend includes Roman chamomile, bergamot and frankincense. Use 1 drop of each mixed together and apply to the bottoms of the feet, the back of the neck and the temples
Oils for cleansing:
Sometimes our bodies need a little help releasing their toxin load. Using a blend of specific oils can be the beneficial re-boot your kidneys and liver are needing.
Try a blend of geranium, rosemary, grapefruit, juniper and cilantro. Blend a few drops of each with a carrier oil and rub on you middle and lower back 1-2 times a day. You can help drive the oils in by applying a warm compress and allow it to warm the area for a period of time.
Other helpful detoxifying oils: Tangerine, clove, cypress and ylang ylang
Oils to lift your mood:
Some of those experience adrenal fatigue have a hard time regulating their moods. The lows feel incredibly low and it's hard to lift ourselves back up. Let your nose guide you to find a pleasing combination to blend with a carrier oil. Apply to neck, behind ears, temples and feet as needed throughout your day.
Some oils that help to lift our moods are : Jasmine, citrus oils, cypress, white fir, peppermint, frankincense, melissa and sandalwood.
Last but certainly not least are the herbs, specifically those in the adaptogenic category. These special herbs help your body to adapt and find balance. You can often find adrenal support blends or adaptogenic blends in any good natural food store. Most likely they will contain some combination of the following herbs:
This is an herb that has long been used to stimulate hormone production, maintain energy levels and increase endurance. This herb also helps your cortisol to circulate for longer. Take caution with this herb if you have high blood pressure.
This herb regulates various systems in our bodies. If cortisol is too high, it acts to lower it, if cortisol is too low, it acts to raise it. It has also has been clinically shown to help the body recover from negative effects related to chronic emotional stress. Studies have also shown that supplementation with ashwaghanda decreases anxiety, improves immune function, and improves sleep.
PANAX GINSENG + SIBERIAN GINSENG (eleuthero)
Panax Ginseng helps people to manage stress and Siberian ginseng is used to improve stamina and increases mental awareness. It also has a calming effect on an overstimulated nervous system. Ginseng is also known to enhance white blood cell activity, so is often used to help to strengthen a compromised immune system.
Astragalus is an herb that is used in traditional Chinese medicine to support immune, adrenal, pituitary, and bone marrow functions. It is double-directional herb meaning that it has the capacity to either boost or suppress elements of the physiology in order to balance the entire system.
TULSI (Holy basil)
A traditional Indian herb, tulsi has long been used in Ayurvedic medicine to support cardiovascular, immune, adrenal, and digestive functions.
Schizandra berry is used in traditional Chinese medicine to support kidney and liver function, and is also thought to be helpful for insomnia. This fruit is revered by the Chinese culture as a powerful digestive tonic. It also helps keep you relaxed and alert and supports the nervous system. It is mildly “calming” while producing wakefulness and mental focus. Excellent since you're giving up coffee right?
This root is amazing for balancing your hormones. it is also said to have beneficial effects on cortisol regulation and blood sugar.
This herb can help with a wide variety of conditions including muscle tension, poor circulation, depression and fatigue. Rhodiola is especially beneficial to those who live under stressful conditions. It has been shown to temper the body’s stress reactions and help you to stay focused. It also helps to stabilize cortisol levels that are out of normal range due to alterations in adrenal function.
I'm looking forward to bringing you my final piece of the story in just a little bit focusing on some of the lifestyle shifts we can make to help support all that we are doing for our bodies to recover and heal. We all deserve to be living with radiance and I'm so happy to be a source of support for you. Have a beautiful weekend loves!
Stephanie is a certified holistic health and lifestyle coach. She works with women to help them discover their inner radiance through the food they eat and the homes they keep. She has just 2 spots left for one on one coaching for the summer season.
Connect with Stephanie // Wellness by Design - Instagram - Facebook - Pinterest