Top Adrenal Burnout Supplements and Stress Support Tools

Some kinds of tired fade after a good night’s sleep. Others stay with you, woven into your mornings, afternoons, and evenings no matter what you do. For some people it shows up as a heavy, cloudy head, a short fuse, or a strange sense that the smallest things now take more effort than they should. People sometimes call it “adrenal fatigue” or even “adrenal burnout.”

These terms aren’t medical diagnoses, but they point to what can happen when stress seems to run your life instead of the other way around. Hidden away, just above your kidneys, are two small adrenal glands. They release hormones including cortisol and adrenaline — which help keep you sharp and ready when something demands your attention. Those same hormones can be helpful in short bursts, but when they’re triggered again and again, day after day, it’s harder for your system to bounce back.

In the sections ahead, we’ll look at ways to help your body regain that bounce. We’ll focus on  supplements that research has shown can support energy, resilience and healthy adrenal function, and we’ll explore a few everyday tools for calming the nervous system and easing the load long-term.

Breaking Down Adrenal Fatigue: Your Adrenal Glands and Stress 

“Adrenal fatigue” isn’t recognised as a formal diagnosis, but many symptoms people describe 

– persistent tiredness, feeling both restless and drained, difficulty sleeping, or becoming more reactive to daily challenges – overlap with changes in hypothalamic–pituitary–adrenal (HPA) axis signalling. This is the system that connects the brain to the adrenal glands and helps regulate the stress response.

The adrenal glands are small, triangular organs that sit just above the kidneys. They are responsible for producing hormones such as cortisol and adrenaline, key hormones in the fight-or-flight response. This short-term response supports focus, energy, and adaptability, and helps us cope with immediate challenges. This is an essential mechanism for our survival. In healthy balance, the body then shifts back into rest-and-digest mode, where repair, digestion, and deep recovery happen.

But today, more people are more stuck in fight- or-flight, turning to things like adrenal fatigue supplements and stress relieving routines to bring the body back to baseline. 

Trouble begins when the stress response is triggered too frequently without enough recovery. Contributing factors can include insufficient sleep, nutrient gaps, chronic psychological load, irregular light exposure, and limited downtime. Over time, people may find themselves feeling less resilient, more easily fatigued, and slower to recover after demanding situations. There is no universal, overnight “cure” to such symptoms, but there certainly a lot you can do to support yourself. Taking care of the adrenals with rest, nutrient-dense food, and carefully chosen herbal supplements can help restore balance so you can feel like yourself again.

How Herbs Can Support Adrenal Function

Herbal remedies are not a quick fix, but they can be a valuable part of a long-term recovery plan to help the body return more easily from fight-or-flight to rest-and-digest. Today, many people need additional lifestyle support in the form of herbal supplements to help empty their stress cup. There are many things that can fill up our stress cup: lack of sleep, financial worries, busy work schedules, family obligations, excess exercise, lack of nourishment and emotional trauma. We can empty this cup in many ways, one of them being through the use of nature’s medicine. 

When the body is under constant stress, certain herbs and nutrients can help by supporting the natural stress response and encouraging the nervous system to come back into balance. Many of the most effective adrenal supplements fall into two categories. 

The first is adaptogens, a group of plants and fungi that help the body adapt to physical, emotional, and mental stress. They work by gently modulating the production of stress hormones, improving energy levels, and promoting more resilience over time. The second category is nervines, which nourish and calm the nervous system. These herbs can ease tension, improve sleep quality, and help with the emotional strain that comes with prolonged stress.

Research has shown that adaptogens such as ashwagandha, rhodiola, and tulsi can improve stress tolerance and reduce feelings of fatigue (Lopresti et al., 2019; Spasov et al., 2000; Jamshidi & Cohen, 2017). Nervines like chamomile and lemon balm have been studied for their ability to reduce anxiety and promote relaxation (Amsterdam et al., 2009; Kennedy et al., 2002). When incorporated into a holistic approach that includes lifestyle changes, these supplements can help restore balance to the HPA axis and support overall adrenal function.

Key Herbal Allies  for Adrenal Burnout

Many of the herbs people turn to for adrenal fatigue have been part of traditional medicine for centuries, sometimes millennia. Modern research has over recent decades started to explain why they work as they do. Certain plants seem to help the body cope better with stress, restore energy levels, ease tension and improve resilience over time. They can influence both mind and body, supporting a calmer outlook while helping the body find its way back to balance when stress has thrown things off. Let’s take a look at some of these well known adrenal burnout supplements. Each offers unique qualities, but the right combination depends on your individual constitution, health picture, and any other treatments you may be using. For this reason, it’s always wise to consult a qualified herbalist who can create a safe, bespoke plan for your needs.

Ashwagandha (Withania somnifera)

Ashwagandha has a long history in Ayurvedic medicine, where it is valued as a “rasayana”,  a rejuvenating herb used to build vitality and calm the mind. Today, it is one of the most well known and researched adaptogens for adrenal support. Studies have shown that it can lower cortisol, improve the quality of sleep, and ease feelings of anxiety (Lopresti et al., 2019). For people dealing with adrenal burnout, ashwagandha can be a steadying ally, helping to support consistent energy and a healthier balance within the body’s stress response system.

Rhodiola (Rhodiola rosea)

Rhodiola thrives in cold, mountainous regions and has a long history of use in traditional medicine as a remedy for fatigue and low stamina. Modern research supports these uses, with clinical trials showing improvements in mental performance and reductions in stress-related fatigue (Spasov et al., 2000). Because it can lift both physical energy and mental focus, rhodiola is often chosen when low mood and lack of motivation accompany the symptoms of adrenal fatigue.

Tulsi (Ocimum sanctum)

Known as holy basil, tulsi has been part of Ayurvedic medicine for millennia. Practitioners have turned to it to help lift the mood, sharpen focus, and keep the immune system strong. A systematic review suggests it may ease feelings of stress and anxiety while also improving general wellbeing (Jamshidi & Cohen, 2017). Because it works gently, tulsi is often used for longer periods, especially when someone is rebuilding after months or years of ongoing stress.

Lemon Balm (Melissa officinalis)

Lemon balm has a gentle, calming quality that makes it a favourite for easing restlessness and irritability. Herbalists have long used it to lift the mood and settle the mind, and research supports its ability to promote relaxation without making you feel drowsy (Kennedy et al., 2002). When the adrenal glands are working overtime and the stress response feels “stuck in high gear”, lemon balm can help create the conditions for real rest and recovery.

Chamomile (Matricaria recutita)

Many people will reach for chamomile when they need something to help them unwind. It’s one of those herbs that can settle the mind, ease digestion and make it easier to drift off to sleep. For anyone dealing with adrenal fatigue, those effects can be especially welcome. For instance, a double-blind, placebo-controlled clinical trial found that chamomile extract eased anxiety symptoms (Amsterdam et al., 2009).  A recent systematic review of ten clinical trials found that nine showed chamomile to be effective in reducing anxiety, likely linked to  its active compound apigenin, which may modulate the HPA axis and neurotransmitter pathways (Saadatmand, Zohroudi, & Tangestani, 2024). Gentle but effective, it’s a herb that fits naturally into a recovery routine.

Cordyceps (Cordyceps sinensis)

Cordyceps is a medicinal mushroom that has been used for hundreds of years to boost vitality and endurance. Some studies suggest that it can improve energy metabolism, support oxygen utilization, and reduce fatigue (Chen et al., 2010). For those experiencing adrenal burnout, cordyceps may help improve stamina and resilience while supporting overall immune health.

Stress Support Tools Beyond Supplements

While herbal medicine can be a powerful way to support the adrenal glands and stress resilience, lifestyle practices play an equally important role. For those looking to cure adrenal fatigue, it takes time, patience and a full spectrum plan. 

These tools work best when used consistently, helping the body shift out of a constant fight-or-flight state and into a place where rest and repair are possible. Find pockets of your day to incorporate these daily routines, as emptying your stress cup should be a proactive ritual!

Grounding or Earthing
Spending time with bare feet on natural surfaces like grass, soil, or sand can help calm the nervous system and reduce oxidative stress. Research suggests that direct contact with the earth’s surface allows the body to absorb negative ions, which may reduce inflammation and improve mood (Chevalier et al., 2012). Even ten minutes outdoors in the sunshine can be restorative for supporting circadian health, vitamin D production, and stress relief. It’s great to habit stack your time outdoors with journaling or mindful breathing. 

Box Breathing
This simple breathing technique can help regulate the stress response in a matter of seconds. Inhale for four counts, hold for four, exhale for four, and hold again for four. Repeat several times, until you feel the release in tension in your body. Studies have shown that slow, structured  breathing can lower heart rate and improve emotional regulation (Ma et al., 2017).

Sensory Grounding
Engaging the senses can bring you back to the present moment, ground you in your body and reduce racing thoughts. The “5-4-3-2-1” method is a common approach: notice five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This technique can be especially useful during immediate moments of overwhelm or dysregulation.

EFT Tapping
Emotional Freedom Techniques, often called tapping, involve gently tapping on specific points on the body while focusing on a specific thought or feeling. For example, you can practice tapping while reciting “I am safe and regulated in my body.” Some studies suggest it can lower cortisol and reduce stress symptoms (Church et al., 2012). Even a brief session can create a noticeable shift in mood and physical tension!

Aromatherapy
Certain essential oils, such as frankincense, sandalwood, lavender and bergamot, have been shown to ease anxiety and promote relaxation (Koulivand et al., 2013). Inhaling the scent or applying diluted oil to pulse points can be a quick way to create a calming sensory cue. Keep them in your bag or at your desk for on the go support when you need it most. 

Epsom Salt Baths
Bathing in warm water with Epsom salts can help relax muscles and provide magnesium, an essential mineral for nervous system health. This is a great weekly ritual to unwind and focus on yourself. 

Safety notes: If you’re pregnant, breastfeeding, have cardiovascular/respiratory conditions, or complex health needs, check with a clinician before new practices (especially heat exposure, essential oils, or breath holds)

The Takeaway: Supporting Recovery from Adrenal Fatigue 

Recovering from adrenal burnout takes time and consistency. Most importantly, it’s not just about recovering, but building a proactive lifestyle that helps empty your stress cup a little bit everyday. Herbal supplements can play an important role, especially those that have been shown to help regulate the stress response and support energy balance. 

Herbs such as ashwagandha, rhodiola, tulsi, lemon balm, chamomile, and fungi like cordyceps each bring unique qualities that can help the body adapt and recover. Paired with daily practices like grounding, mindful breathing, and gentle nervous system support, these tools can form a solid foundation for long-term wellbeing.

If you are experiencing ongoing fatigue, disrupted sleep, or difficulty coping with stress, it may be helpful to speak with a qualified herbalist or healthcare practitioner. They can help you choose the right combination of supplements and lifestyle changes for your needs, while making sure everything works safely alongside any existing treatments!

Shop This Article

For those looking to explore the herbs and adrenal burnout supplements mentioned here, Zen Maitri offers a range of products featuring these botanicals:

• Balance Tea – A soothing loose-leaf blend of chamomile, lemon balm, tulsi, vervain, and rose for emotional balance and relaxation.

• Balance Tincture – A concentrated liquid formula with chamomile, ashwagandha, rhodiola, tulsi, and lemon balm for stress support and adrenal health.

• Balance Supplements – A convenient way to take your daily blend of ashwagandha, rhodiola, chamomile and tulsi, offering targeted adrenal and stress support in an easy-to-use capsule form.

• Organic Ashwagandha Capsules – Pure ashwagandha root extract to help restore energy and promote calm.

• Muscle Recovery Powder – A blend of adaptogens including ashwagandha, maca, and cordyceps for stamina and resilience.

• Grounding Oil:  A meditative oil blend containing essential oils of sandalwood, frankincense, juniper, and holy basil. 

• Unwind Bath Salts: A deeply relaxing blend of Epsom salts, rose, vervain, chamomile, bergamot and geranium oils.

• Unwind Oil – A calming diffuser blend of lavender, sandalwood, and holy basil essential oils to ease tension, support relaxation, and create a peaceful atmosphere for meditation or evening wind-down.