October 11, 2023

Adrenal Smoothie Recipe for Chronic Fatigue

If you struggle with brain fog, low energy levels, or hormonal imbalances, my adrenal smoothie is for you! Based on the viral adrenal cocktail, this recipe is packed with vitamin C, electrolytes, and protein to alleviate stress and chronic fatigue.

When I got pregnant with my second baby, I knew I needed to do things differently.

Not that I did anything wrong in my first pregnancy, but there was a lot more I could've done.

One of those things was being very aware and intentional about my daily mineral intake, specifically my electrolytes.

I didn't understand the value of minerals until I got certified as a pre/postnatal nutritionist, but when I started implementing what I'd learned, I noticed an immediate difference.

So much so, in fact, that I wrote over 7,000 words about it in my blog post all about electrolytes.

Another way I prioritize minerals each day besides supplements is my adrenal smoothie. It's like the leveled-up version of an adrenal cocktail that's way more filling, packed with more nutrients, and honestly, just tastier!

Whenever I need a pick-me-up, I always turn to my adrenal smoothies first before prescription medications, and I promise you'll understand why after implementing this smoothie in your diet!

Why you'll love this recipe

Great for adrenal health: if you struggle with your blood pressure, blood sugar levels, or low energy levels on a regular basis, this smoothie will reduce many of your symptoms.

Nutrient dense: while adrenal cocktails are mostly juice, this adrenal smoothie has real fruit, probiotics, fiber, protein, healthy fats, and electrolytes all in one!

Macro-friendly: while adrenal cocktail recipes are mostly pure carbs, my adrenal smoothie recipe has a balance of carbs, protein, and fat to stabilize your blood glucose levels and keep you satiated for a few hours.

Bright and refreshing: the combination of fresh fruit and orange juice makes this recipe truly hit the spot, no matter what time of day it is.

Safe for kids: I love sharing this smoothie recipe with my toddler because it has all the nutrients he needs too!

An adrenal smoothie with toasted coconut on top

What is an adrenal smoothie?

An adrenal smoothie is a smoothie recipe that contains high amounts of electrolytes and essential minerals for optimized hydration and adrenal function.

What's the difference between an adrenal cocktail and an adrenal smoothie?

An adrenal cocktail is mostly carbs and usually four ingredients, where adrenal smoothies have all the ingredients of an adrenal cocktail plus protein, fiber, and fat, resulting in more ingredients and overall nutrients.

Are adrenal smoothies safe for pregnancy?

Yes! In fact, I strongly recommend every pregnant woman incorporates them into her diet during pregnancy!

I felt so much more energized, supported, and capable during pregnancy when I regularly had my adrenal smoothies.

Are adrenal smoothies safe for breastfeeding?

Yes, and I strongly encourage nursing moms to have adrenal smoothies daily to optimize their health and energy levels. When mom's health and energy is doing well, she has more resources and nutrients to nourish baby with a strong milk supply without sacrificing her health.

When is a good time to drink an adrenal smoothie?

Honestly, any time you need an extra boost of energy! My best advice would be to make it a part of your breakfast each morning so you're starting your day off on the right foot.

Two adrenal smoothies with fresh strawberries and pineapple

Symptoms of adrenal fatigue

Not sure if you need an adrenal smoothie? I'm going to go out on a limb and say you need one. Most people, if not all people, would benefit from an adrenal smoothie.

That being said, here are some common symptoms of adrenal fatigue and/or adrenal issues that might indicate your need for an adrenal smoothie:

  • Chronic fatigue (no matter how much you sleep or rest)
  • High levels of stress
  • Elevated and/or prolonged cortisol levels
  • Unexplained weight loss
  • Low blood pressure
  • Craving salty foods or sugar
  • Relying on coffee or caffeine to make it through the day
  • Poor sleep or insomnia
  • Immune system suppression
  • Hormonal imbalances that manifest as depression, anxiety, irritability, or low libido

If left untreated or the root cause of adrenal insufficiency is an autoimmune disease, you could experience serious health issues like Addison's disease. Speak with your healthcare provider if you feel like you're experiencing adrenal fatigue.

Why you might experience adrenal fatigue

Your adrenal glands are hormone-producing glands on top of both kidneys that are responsible for activating your sympathetic nervous system (aka the "fight or flight" response) and releasing cortisol and adrenaline to manage stress.

Your body needs this stress response to stay safe and alert, but it's not meant to live in this heightened state of stress.

If you struggle with chronic stress or tend to avoid resolving stressful things rather that coping with them, your adrenal glands never get a break from releasing cortisol and your body will remain in "fight or flight mode." This prolonged cortisol production leads to adrenal fatigue.

Furthermore, stimulants like caffeine and sugar fuel your adrenal glands to release more cortisol. This can be useful when you need a boost, like taking preworkout before lifting weights or trying to stay alert on a long car ride, but it's not meant to be a regular part of your diet.

In other words, you should be getting sufficient energy for your day from whole foods and your diet, not hormones like cortisol or stimulants that force your body to produce cortisol.

The solution? MINERAL DRINKS, aka adrenal smoothies.

​Minerals are the spark plugs of our cells. When your body has enough minerals to power all the different cells, it doesn't require your adrenals to produce excess cortisol for energy.

That why my adrenal smoothie recipes are so powerful: they're packed with real, whole foods that provide all the minerals and nutrients you need to fuel your cells without producing excess cortisol or taking over-the-counter medications!

READ MORE:21 Best (and worst) Electrolyte Supplements

TUNE IN: Podcast Episode #5 "The Secret to Feeling Energized During Pregnancy and Postpartum"

A bowl of frozen strawberries and raspberries

Ingredients you'll need

  • Frozen fruit: my written recipe called for frozen berries, but you can choose any frozen fruit high in vitamin C and/or potassium. Some of my favorites are strawberries, raspberries, banana, pineapple, oranges, kiwi, and mango.
  • Protein powder: for a boost in amino acids and satiety. I also love how it a depth of flavor if you have a variety of flavors on hand like I do. You can also use a high quality collagen powder, flavored or unflavored, if you prefer that to protein powder.
  • Greek yogurt: another source of protein and a good source of probiotics. I prefer the nonfat to keep the macros balanced, but full fat greek yogurt is just as great.
  • Chia seeds: packed with omega-3 fatty acids, fiber, plant-based iron, calcium, and magnesium. The high vitamin C content in this smoothie helps you better absorb the iron from the chia seeds!
  • Cream of tartar: I know, you usually only use this ingredient for snickerdoodles, but cream of tartar is the main source of potassium in this recipe. I promise you can't taste it!
  • Himalayan pink salt: this is the easiest to find at the grocery store, but you can also use celtic salt. The idea is using a high quality, unrefined salt that has dozens of trace minerals in it. My go-to salt is Redmond salt!
  • Coconut milk: I just use the coconut milk in the carton, but you can also use canned coconut milk (full fat or lite) or coconut cream if you don't mind the extra fat. I don't recommend coconut water (even though it's higher in electrolytes) because it changes the consistency of the smoothie and all the other ingredients provide the necessary nutrients that you'd want from the coconut water anyway.
  • Orange juice: one of the key ingredients in an adrenal cocktail. The most important part is the vitamin C, so you can easily replace the orange juice with lemon juice or pineapple juice. Heck you could even do apple juice but I've never tried that so please let me know if you create a yummy flavor with apple juice!

A man pouring a smoothie into a glass

How to make an adrenal smoothie

Just like any other smoothie, you basically just throw all the ingredients in a high powered blender and blend until smooth.

That being said, if you have a blender like me that you flip upside down before blending, it's best to add the ingredients in this order: frozen, dry, wet.

This way, when you flip upside down to blend, the liquid ingredients are at the bottom.

If you have a regular blender, do the reverse order - wet, dry, frozen - so the liquid ingredients are at the bottom.

From there, you can customize your smoothie however you like! Check out some of the flavor combinations below and try a little bit of everything!

Watch the video below:

Different flavors to try

With each of these flavor combinations, I'm referencing the base recipe included in the recipe card below and making swaps. If I don't mention a specific ingredient in the flavor combo, that means it's the same as the base recipe.

So for example, the "kiwi mango" flavor is only changing the types of frozen fruit. All other ingredients in the smoothie are the same as the original recipe in the recipe card.

  • Kiwi mango: 1/2 cup frozen kiwi with 1 cup frozen mango
  • Piña colada: 1 1/2 cups frozen pineapple, use Just Ingredients Tropical Paradise protein, replace orange juice with coconut milk
  • Strawberry banana: 1 cup frozen strawberries with 1/2 frozen banana
  • Strawberry daquiri: 3/4 cup frozen strawberries, 3/4 cup frozen pineapple, replace orange juice with coconut milk
  • Orange creamsicle: 3/4 cup frozen cauliflower rice, 1/2 frozen banana, add orange zest, use coconut cream
  • Tropical paradise: 1/2 cup frozen raspberries, 1/2 cup frozen pineapple, 1/2 cup frozen mango
  • Cherry limeade:​ 1 cup frozen cherries, 1/2 cup frozen cauliflower rice, add lime zest, replace orange juice with lime juice
  • Strawberry lemonade:​ all frozen strawberries, replace orange juice with lemon juice
  • Blueberry pineapple: 3/4 cup frozen blueberries, 3/4 cup frozen pineapple, use Just Ingredients Tropical Paradise protein, replace orange juice with more coconut milk

And if you love chocolate, my Chocolate Peanut Butter Avocado Smoothie Bowl can easily be made into an adrenal smoothie! Just add cream of tartar and himilayan salt to the recipe and you're set!

Two adrenal smoothies with straws and fresh strawberries

More smoothie recipes

Raspberry Peanut Butter Smoothie

Chocolate Peanut Butter Avocado Smoothie Bowl

Healthy Blueberry Crisp Smoothie

Protein-packed PB&J Smoothie

The Best Green Smoothie

I can't say this enough: adrenal smoothies are a game changer! They're a great alternative to that second cup of coffee and they're super easy to fit into your busy day.

Most importantly, they're a simple way to help your body cope with the extra stress of living in today's world. Once I started having my adrenal smoothie on a daily basis, I felt so much more capable of handling stressful situations and my emotional health.

Be sure to leave a rating and review if you try this recipe so other readers know how you liked it! I would also love to know what flavor combination you try!

If you struggle with brain fog, low energy levels, or hormonal imbalances, my adrenal smoothie is for you! Based on the viral adrenal cocktail, this recipe is packed with vitamin C, electrolytes, and protein to alleviate stress and chronic fatigue.


Brooke Harmer













  • 1 C frozen strawberries
  • 1/2 C frozen raspberries*
  • 25g protein powder**
  • 1/2 C nonfat vanilla greek yogurt
  • 1 Tbsp chia seeds
  • 1/4 tsp cream of tartar
  • 1/4 tsp Redmond real salt
  • 1/3 C 100% orange juice
  • 1/2 C lite coconut milk


  1. Add all ingredients to a high powered blender.
  2. Blend until smooth.
  3. Leave a star rating and review so other readers know how you liked the recipe!


*See blog post for different flavor variations and combinations.

**Use the code "thewellnourishedmama" for 10% off your order of my favorite protein powder!

Nutrition facts are a calculated estimate of 1 smoothie using the Just Ingredients Tropical Paradise protein powder.


Calories: 420 / Fat: 10.1g / Saturated fat: 3.4g / Carbohydrates: 60.7g / Fiber: 18g / Sugar: 28g / Protein: 28.5g