One common adrenal issue is low morning cortisol. When you have low morning cortisol, you wake up tired, no matter how long you slept, and have low motivation to take charge of the day. You then continue to drag all day until late in the evening when cortisol finally kicks in. You’re finally energetic! The only problem is it’s time to go to sleep, and that’s not going to happen. Licorice root can help flip the cortisol curve so it is higher when you wake up and lower in the evening. As a result, you’re able to get into a deep sleep state and wake up ready to go. Licorice root (particularly Glycyrrhiza glabra) has several potential benefits for adrenal health, primarily due to its active compound glycyrrhizin. Here’s how it may support the adrenals:
🔷 1. Cortisol Preservation
Licorice inhibits the enzyme 11β-hydroxysteroid dehydrogenase type 2 (11β-HSD2), which normally converts active cortisol into inactive cortisone. This results in:
- Higher circulating cortisol levels (especially in the kidneys and other tissues)
- May help in cases of adrenal fatigue or low cortisol output by extending cortisol’s activity in the body
🔷 2. Anti-Inflammatory Effects
Cortisol is a natural anti-inflammatory hormone. By preserving cortisol levels, licorice:
- Enhances the body’s anti-inflammatory response
- May relieve stress-related inflammation
🔷 3. Adaptogenic Properties
Licorice is considered a mild adaptogen:
- Helps the body adapt to physical and mental stress
- May support HPA axis balance (hypothalamus–pituitary–adrenal axis)
🔷 4. Energy and Fatigue
By supporting adrenal function and cortisol availability, licorice can:
- Improve energy levels
- Reduce chronic fatigue symptoms associated with low adrenal output
⚠️ Caution: Potential Side Effects
Because of glycyrrhizin, licorice can cause:
- Sodium retention and potassium loss
- Elevated blood pressure (pseudoaldosteronism)
- Water retention and bloating
For these reasons:
- Deglycyrrhizinated licorice (DGL) is preferred for gut health but not adrenal support
- Use whole licorice root extract with glycyrrhizin for adrenal benefits—but monitor use carefully and consult a healthcare provider
🔄 Recommended Use
- Short-term use (no more than 4-6 weeks without a break)
- Typically 100–200 mg glycyrrhizin/day, under supervision
- Best used in morning to early afternoon to align with natural cortisol rhythms
Here’s a sample adrenal support stack that includes licorice and works synergistically to boost energy, support healthy cortisol rhythms, and promote stress resilience:
🔋 Adrenal Support Stack (With Licorice Root)
🌿 1. Licorice Root Extract (Standardized with Glycyrrhizin)
- Dose: 100–200 mg glycyrrhizin per day
- Timing: Morning only (supports daytime cortisol levels)
- Benefit: Extends cortisol half-life, supports energy, reduces fatigue
⚠️ Avoid if you have high blood pressure or kidney issues. Cycle 4-6 weeks on, 2 weeks off.
💊 2. Vitamin C (Ascorbic Acid or Liposomal)
- Dose: 500–1000 mg 2x daily (morning and afternoon)
- Benefit: Critical cofactor for adrenal hormone production (especially cortisol); antioxidant support
🧂 3. Himalayan Salt or Electrolyte Mix
- Dose: ¼–½ tsp salt in water (1x daily, morning)
- Benefit: Supports aldosterone and electrolyte balance in low cortisol states
🌿 4. Rhodiola Rosea (Adaptogen)
- Dose: 200–400 mg standardized to 3% rosavins / 1% salidroside
- Timing: Morning to early afternoon
- Benefit: Boosts resilience to stress, supports stamina and mood
🧘 5. Ashwagandha (Evening Cortisol Regulator)
- Dose: 300–600 mg KSM-66 or Sensoril extract
- Timing: Late afternoon or evening
- Benefit: Calms nervous system, lowers high nighttime cortisol, improves sleep quality
🔁 Optional Additions:
- B-Complex (especially B5 and B6): for adrenal enzyme function
- Phosphatidylserine (100–300 mg at night): if cortisol is too high in the evening
- Magnesium Glycinate (200–400 mg before bed): supports adrenal recovery and sleep
Here’s a tailored adrenal support stack designed for low energy, high stress, and sleep disruption, which are classic signs of HPA axis dysregulation (often miscalled “adrenal fatigue”):
🧠💥 Tailored Adrenal Support Stack
For: Low Energy · High Stress · Sleep Disruption
🌿 Morning Stack (Support Daytime Cortisol + Energy)
✅ Licorice Root Extract (with Glycyrrhizin)
- Dose: 100–200 mg glycyrrhizin
- Timing: Immediately upon waking
- Effect: Maintains healthy morning cortisol levels, improves AM energy
- Cycle: 5 days on / 2 days off, limit use to 4–6 weeks at a time
✅ Vitamin C (Liposomal or Buffered Ascorbate)
- Dose: 500–1000 mg
- Timing: Morning and mid-day
- Effect: Reduces cortisol overproduction, protects adrenal mitochondria
✅ Rhodiola Rosea
- Dose: 200–400 mg (standardized)
- Timing: 30 minutes after breakfast
- Effect: Boosts physical/mental energy, combats stress fatigue, improves focus
✅ Himalayan Salt or Electrolytes
- Dose: ¼–½ tsp pink salt in warm water
- Timing: Morning
- Effect: Helps restore blood pressure and sodium balance (often low in burnout)
🌙 Evening Stack (Lower Cortisol + Deep Sleep)
✅ Ashwagandha (KSM-66 or Sensoril)
- Dose: 300–600 mg
- Timing: After dinner or before bed
- Effect: Lowers evening cortisol, relaxes nervous system, improves sleep quality
✅ Magnesium Glycinate or Magnesium L-Threonate
- Dose: 200–400 mg
- Timing: 30–60 min before bed
- Effect: Calms the nervous system, supports GABA, improves sleep onset
✅ Phosphatidylserine (if high night cortisol / racing thoughts)
- Dose: 100–300 mg
- Timing: Before bed
- Effect: Blunts evening cortisol, helps with overthinking and stress-related insomnia
🔁 Optional Midday Boost (if energy crashes)
✅ Panax Ginseng or Cordyceps
- Dose: 200–400 mg
- Timing: Around lunch or early afternoon
- Effect: Improves ATP production and adrenal resilience without caffeine jitters
⚠️ Key Notes:
- Track your blood pressure weekly while using licorice root
- Avoid stimulants (excess caffeine) during adrenal recovery
- Lifestyle: Prioritize deep sleep, sunlight in the morning, and parasympathetic activities (like breathwork or nature walks)
