Functionally Low Cortisol: Symptoms and Daily Steps for Adrenal Health

03/06/2025

Cortisol, often referred to as the "stress hormone," plays a vital role in regulating our energy, immune function, and overall resilience to stress. While many people are familiar with the effects of high cortisol, functionally low cortisol—when levels are not clinically deficient but still suboptimal—can also significantly impact well-being.

Symptoms of Functionally Low Cortisol

When cortisol levels are too low for optimal function, the body struggles to maintain balance. Common symptoms include:

Fatigue that doesn't improve with rest – Persistent exhaustion, especially in the morning and mid-afternoon.
Difficulty handling stress – Feeling easily overwhelmed or having a prolonged recovery after stressors.
Brain fog and difficulty concentrating – Trouble with focus, memory, and mental clarity.
Low blood pressure and dizziness – Feeling lightheaded when standing up quickly.
Cravings for salt and sugar – The body may signal the need for quick energy sources.
Unstable blood sugar levels – Experiencing sudden drops in energy or feeling shaky when hungry.
Poor immune function – Increased susceptibility to colds, infections, or slow healing.
Disrupted sleep patterns – Difficulty falling asleep, staying asleep, or waking up feeling unrefreshed.
Mood imbalances – Increased anxiety, irritability, or low mood.

Daily Steps to Support Adrenal Health

If you recognize some of these symptoms, there are simple, daily steps you can take to support balanced cortisol production and overall adrenal function.

1. Prioritize Restful Sleep

Aim for 7-9 hours of quality sleep per night.
Establish a consistent bedtime routine with dim lighting and relaxation techniques.
Avoid screens and stimulants (caffeine, sugar) at least an hour before bed.

2. Balance Blood Sugar Levels

Eat regular meals that include protein, healthy fats, and complex carbohydrates.
Avoid skipping meals to prevent cortisol spikes.
Limit processed sugars and focus on whole, nutrient-dense foods.

3. Reduce Stress Through Nervous System Regulation

Practice deep breathing, meditation, or yoga to shift the body into a parasympathetic state.
Take small breaks throughout the day to reset your stress response.
Engage in joyful, low-intensity movement, such as walking, stretching, or tai chi.

4. Optimize Hydration & Electrolytes

Drink plenty of water with a pinch of sea salt or electrolyte support if needed.
Avoid excessive caffeine and alcohol, which can further dehydrate the body and stress the adrenals.

5. Incorporate Adaptogenic Herbs & Nutrients

Consider adaptogenic herbs like ashwagandha, rhodiola, and holy basil to support resilience to stress.
Ensure adequate intake of magnesium, vitamin C, and B vitamins, which are essential for adrenal function.

6. Create a Supportive Daily Rhythm

Wake up and go to bed at the same time every day to regulate your circadian rhythm.
Spend time in natural sunlight, especially in the morning, to support cortisol balance.
Set healthy boundaries to reduce unnecessary stressors.

By consistently integrating these steps, you can create an environment where your adrenals feel supported, leading to better energy, mood stability, and resilience to daily stress. If symptoms persist or worsen, it may be beneficial to work with a naturopathic doctor to develop a personalized plan for adrenal health.