CAH Diet for Supporting Adrenal Function

Estimated reading time: 6 minutes

Medically reviewed and verified by Kate Burke, MD, MHA

Because of how congenital adrenal hyperplasia affects the body and adrenal glands, people with the condition often find themselves tired or feeling burned out. Among the different ways to address this issue is through your diet, and it is fundamentally important. People with CAH already have compromised adrenal function. A good diet plays a key role in combatting the symptoms associated with the condition. Here is what you need to know about how the right foods can support your body. 

Adrenal Function and CAH

The adrenal glands are small glands found on top of your kidneys that produce hormones like cortisol, adrenaline, and aldosterone. In people with CAH, these glands do not work properly because of genetic mutations that interfere with hormone production. Over time this leads to imbalances in salt levels, water, and other essential body processes. 

There is also a condition called adrenal fatigue¹ that is thought to happen when the adrenal glands are overworked and cannot keep up with the body’s demand for hormones. It is important to note that there is no scientific evidence to support the idea that adrenal fatigue is a real medical condition. Symptoms may include: 

• Fatigue and low energy
• Difficulty getting out of bed in the morning
• Brain fog or trouble focusing
• Cravings for salty or sweet foods
• Difficulty handling stress

People with CAH may find themselves experiencing these symptoms. CAH causes chemical changes and imbalances in the body that are well documented. While there may be overlap, adrenal fatigue is unproven and not to be confused with the very real symptoms of CAH. 

Foods to Support Adrenal Health

When it comes to supporting adrenal function, a balanced diet² high in certain nutrients can help. These will keep energy levels steady and reduce stress on the adrenal glands.

Protein-Rich Foods

You need protein to maintain steady energy levels and balance your blood sugar. Both of these are critical for adrenal health³. Lean meats like chicken, turkey, and fish are great options. Plant-based proteins include lentils, chickpeas, and quinoa. You can also try eggs, and Greek yogurt. Lean meats and plant-based proteins are rich in amino acids, the building blocks of the body. These help repair tissues and maintain muscle mass.

Complex Carbohydrates

Complex carbohydrates release energy slowly, helping to avoid energy crashes that can stress the adrenal glands. Opt for whole grains like brown rice, quinoa, oats, and sweet potatoes. These foods are high in fiber and nutrients like B vitamins, which are needed to produce energy.

Healthy Fats

Healthy fats help stabilize blood sugar and support the production of hormones, including cortisol⁴. Avocados, olive oil, nuts and seeds (like almonds and flaxseeds), and fatty fish (like salmon) are great options. Omega-3 fatty acids in foods like salmon reduce inflammation and help maintain healthy adrenal function.

Congenital adrenal hyperplasia (CAH) is a rare, lifelong genetic condition involving the adrenal glands.

Watch now: Understanding CAH: A guide to the basics

CAH affects three important hormones that help the body function: cortisol, aldosterone, and androgens. Cortisol manages the body's stress response, while aldosterone helps balance sodium and water levels, both of which also help regulate blood pressure. Androgens on the other hand impact growth, puberty, and reproduction.

Want to Learn More? Visit WhatTheCAH. Sponsored by Neurocrine Biosciences, Inc.

Foods High in Vitamin C

The adrenal glands have a high concentration of Vitamin C⁵, which helps in cortisol production and reducing inflammation. Vitamin C is a powerful antioxidant that supports adrenal function and helps the body handle stress. Try to prioritize citrus fruits (oranges, lemons), strawberries, bell peppers, broccoli, and spinach.

Foods High in Magnesium

Magnesium helps regulate the body’s stress response and can improve sleep. This is an important piece for people dealing with adrenal fatigue. It also helps relax the muscles and supports your nervous system⁶. This can reduce feelings of fatigue and stress levels. Try to eat leafy greens like spinach and kale, nuts like almonds, seeds, whole grains, and legumes.

Salty Foods

These need to be eaten in moderation! Be careful with your salt intake, and work with your doctor closely. People with CAH often struggle to maintain healthy sodium levels, so including natural sources of salt in the diet can be good. Good options include sea salt, miso soup, olives, pickles, and salted nuts (in moderation).

The Endocrine Society, along with the American Association for Clinical Chemistry and the European Society for Endocrinology, recommends⁷ sodium chloride supplementation of 1 to 2 grams per day (17 to 34 mmol/day) divided into several feedings for infants, especially in the first 6 months of life. This is due to mineralocorticoid resistance in the immature infant kidney and the relatively low sodium content of formula and breast milk.

Additionally, the European Journal of Endocrinology highlights that salt supplementation in CAH children aged 0-3 years can result in lower dosages of fludrocortisone and hydrocortisone during the first months of life without significant differences in weight, length, and blood pressure compared to non-salt-treated children. Overall, the primary dietary recommendation⁸ for infants with CAH is sodium chloride supplementation to address mineralocorticoid resistance and ensure adequate sodium intake.

Foods to Avoid

It is always good to focus on the right foods. However, it is equally important to know which foods can worsen adrenal fatigue. Here are some to limit or avoid.

• Processed Sugars and Refined Carbohydrates: These can cause energy spikes followed by crashes, putting more stress on the adrenal glands.
• Caffeine: Though tempting for a quick energy boost, caffeine can stimulate⁹ the adrenal glands and lead to a cycle of exhaustion.
• Artificial Additives and Preservatives: These can place an additional burden on the body and add to inflammation.

Staying hydrated is another important part of managing adrenal fatigue! Drinking plenty of water helps your body stay energized and supports all of your body's systems, including the adrenal glands. You can also add in drinks like coconut water, which is rich in electrolytes, to keep your body balanced.

For people with CAH, a diet high in lean proteins, complex carbohydrates, salt, healthy fats, and essential vitamins can help combat adrenal fatigue. Try to avoid foods that strain the adrenal glands, like refined sugars and caffeine. As always, remember to stay hydrated and keep your body functioning at its best. With the right nutritional approach, you can support your adrenal health and improve your overall well-being.

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1. https://www.endocrine.org/patient-engagement/endocrine-library/adrenal-fatigue
2. https://www.nesaz.com/adrenal-fatigue-diet-best-foods-and-tips-for-restoring-adrenal-health/
3. https://pmc.ncbi.nlm.nih.gov/articles/PMC6458484/
4. https://pubmed.ncbi.nlm.nih.gov/11601568/
5. https://pubmed.ncbi.nlm.nih.gov/15666839/#:~:text=The%20adrenal%20gland%20is%20among,biosynthesis%20and%20in%20adrenal%20steroidogenesis.
6. https://pmc.ncbi.nlm.nih.gov/articles/PMC6024559/#:~:text=From%20a%20neurological%20standpoint%2C%20magnesium,implicated%20in%20multiple%20neurological%20disorders.
7. https://pubmed.ncbi.nlm.nih.gov/26760044/
8. https://pubmed.ncbi.nlm.nih.gov/35290211/
9. https://amchara.com/health-wellness/how-caffeine-impacts-on-the-adrenal-glands/