Adrenal Support

Siberian Ginseng

Although Siberian ginseng is not a true ginseng species, like ginseng it increases tolerance to various stresses (e.g. mental, physical, environmental). This herb helps

normalise the way in which the body responds to stress triggers and acts to regulate the manufacture and secretion of adrenal hormones. It also strengthens the adrenal glands themselves, which is especially important to those suffering from chronic stress.

Rhodiola

Rhodiola increases tolerance to various stressors (e.g. mental, physical, environmental), in part by beneficially modifying the stress response. This herb acts predominantly on the hypothalamus in a way that normalises the manner in which the body responds to stress triggers, thus reducing secretion of the adrenal hormones, including cortisol.

Magnesium

Magnesium is required as a co-factor for the production of energy, including adrenal energy, and the production of adrenal hormones. High cortisol states tend to cause urinary excretion of magnesium, leading to deficiency. Magnesium also helps to combat some of the negative effects of stress such as hypertension, platelet aggregation (blood clotting), and vasoconstriction.

Vitamin C

The adrenal cortex contains large amounts of vitamin C, which is depleted during times of stress. Conversely, vitamin C deficiency has been shown to elevate cortisol, thus leading to a stress state. Vitamin C is also required for the synthesis of adrenaline, another important adrenal hormone secreted as part of the stress response. Increasing vitamin C during stress should help to support adrenal function and ultimately may help in preventing adrenal exhaustion. In one study, 3000 ing of vitamin C daily moderated a rise in blood pressure, cortisol, and subjective response to acute psychological stress.

Pantothenic Acid (Vitamin B5)

Vitamin B5 is required for the manufacture of energy in the adrenal glands. Specifically B5 is required for the synthesis of Acetyl Co-enzyme A, which is used in the important metabolic process called the Krebs cycle to make ATP, the energy molecule. Some research suggests that B5 deficiency reduces the function of the adrenal cortex and may lead to adrenal cell death.

Zinc

Acute or chronic stress has been found to deplete serum levels of zinc. Studies have

demonstrated that supplementing with zinc may help control cortisol release. There is a strong relationship between stress, elevated cortisol and depression, with stress

contributing to zinc deficiency, and zinc deficiency relating to depression, immune function, and glucose balance. It would therefore seem prudent to supplement zinc during times of stress.

L-Tyrosine

High cortisol states tend to promote the over-utilisation of tyrosine, which is required for the synthesis of adrenaline, nor-adrenaline, dopamine and thyroid hormones.

Tyrosine supplementation may therefore be necessary to ensure adequate levels of these other hormones are maintained during extended periods of stress.

 Adrenal Support Summary

Nutrient/Herb Typical intake range

Siberian ginseng (0.5% eleutheroside E, 0.3%

eleutheroside B) (1)

Rhodiola rosea extract (2)

Magnesium (3)

Pantothenic acid (B5)

Vifarmn C (buffered or Ester C) (4)

Zinc (5)

L-Tyrosine (6)

300 – 900mg per day

250 – 750mg per day

200 – 600mg per day

500 – 1 OOOmg per day

1 000 – 3OOOmg per day

1 5 – 30mg per day

500 – 1 OOOmg per day

Reduce/avoid Increase

Caffeinated beverages

Sugar

Refined carbohydrates

Alcohol

Saturated and trans fats

Complex carbohydrates

Vegetables

Fruit

Nuts and seeds

Oily fish

Whole grains

Lifestyle Factors

• Minimise exposure to stress (employ stress management techniques)

• Minimise exposure to environmental toxins

• Take regular exercise

O Avoid recreational drugs

Footnotes

1. Not to be taken during pregnancy and lactation

2. Not to be taken concurrently with anti-depressant medication.

3. High doses may cause loose stools. Those raking heart medication should use magnesium under supervision from a Doctor.

4. High doses may cause loose stools.

5. May cause nausea on an empty stomach. High doses (>lOOmg per day) may suppress die immune system. Ensure sufficient copper and iron intake with zinc supplementation.

6. Not to be used with MAO inhibitor drugs without the consent of a qualified medical health practitioner. Should be avoided by pregnant women and nursing mothers and those with melanoma. Use with caution in hypertension.