1. Vitamin C
🔹 Why it’s important:
- The adrenal glands store high concentrations of vitamin C and use it to produce cortisol.
- Helps regulate cortisol levels and supports immune function during stress.
🔹 Best sources:
- Bell peppers, oranges, kiwis, strawberries, broccoli, and leafy greens.
2. B Vitamins (Especially B5, B6, and B12)
🔹 Why they’re important:
- Vitamin B5 (Pantothenic Acid) is essential for adrenal function and hormone production.
- Vitamin B6 helps with neurotransmitter production (serotonin, dopamine) that regulate mood and stress response.
- Vitamin B12 supports energy production and nervous system function.
🔹 Best sources:
- Eggs, poultry, beef, fish, whole grains, legumes, and leafy greens.
3. Magnesium
🔹 Why it’s important:
- Known as the “relaxation mineral”, it helps regulate the nervous system and supports adrenal function.
- Helps balance cortisol and prevents excessive adrenal stimulation.
🔹 Best sources:
- Dark chocolate, nuts, seeds, leafy greens, whole grains, and avocados.
4. Zinc
🔹 Why it’s important:
- Supports adrenal hormone production and the immune system.
- Helps regulate cortisol levels and reduces oxidative stress.
🔹 Best sources:
- Oysters, beef, pumpkin seeds, lentils, and chickpeas.
5. Omega-3 Fatty Acids
🔹 Why they’re important:
- Reduce inflammation caused by chronic stress.
- Help regulate cortisol response and improve brain function.
🔹 Best sources:
- Fatty fish (salmon, sardines, mackerel), flaxseeds, chia seeds, and walnuts.
6. Adaptogenic Herbs (Bonus!)
🔹 Why they’re important:
- Ashwagandha: Helps regulate cortisol and improve resilience to stress.
- Rhodiola: Supports adrenal function and enhances mental focus.
- Holy Basil (Tulsi): Reduces stress-induced inflammation and supports relaxation.
NOTE: with adaptogens like the above, it’s a good idea to chat with your physician or nutritionist before using, as there may be contraindications with other supplements or medications you might be taking. Use with caution.
