Stress is a big problem today, with over 1 in 4 adults saying they’re too stressed to function¹. This is because of a rise in the stress hormone cortisol. Cortisol comes from the adrenal glands and touches almost every part of the body. Too much stress and high cortisol can cause mental and physical health problems like anxiety, depression, high blood pressure, and inflammation. Let’s explore What Supplements Lower Cortisol.

But, there are natural ways to keep cortisol levels in check. Supplements can help lower stress and support your health.

Key Takeaways

• Supplements like Ashwagandha, Omega-3s, and Prebiotics can help lower cortisol levels naturally.
• Adaptogenic herbs such as Arctic Root and Bacopa can reduce the body’s cortisol response to stress.
• Ginkgo Biloba, Cordyceps, and Phosphatidylserine are other supplements that may help manage cortisol.
• L-Theanine and Magnesium can also aid in lowering cortisol and promoting a calm state.
• Consulting a healthcare provider is important when considering supplementation to manage cortisol and stress.

What is Cortisol and How is it Related to Stress?

Cortisol is often called the “stress hormone.” It’s a key part of how our body reacts to stress². Made by the adrenal glands, it helps manage carbs, fats, and proteins, and keeps blood pressure and sugar levels in check². It also controls mood, motivation, fear, and inflammation².

The Body’s Primary Stress Hormone

When we’re stressed, our adrenal glands change how much cortisol they release based on our brain signals². This helps us stay awake, gives us energy, and helps us sleep at night². But, if stress keeps cortisol levels high, it can harm our body².

Effects of Chronic Elevated Cortisol Levels

High cortisol from constant stress can raise the risk of diseases like heart disease, diabetes, and Cushing’s syndrome². Too much cortisol can cause weight gain, skin problems, muscle weakness, and diabetes². Not enough cortisol can lead to Addison’s disease, causing skin changes, fatigue, muscle weakness, and more². Doctors might give you dexamethasone, hydrocortisone, or prednisone tablets for this².

Chronic stress and high cortisol can also cause inflammation, high blood pressure, anxiety, depression, insomnia, migraines, poor digestion, and less mental focus². Knowing how cortisol works in stress is key to staying healthy³.

“In 2022, 76% of adults in the United States felt stressed, showing symptoms like headaches, fatigue, anxiety, and depression³. The American Psychological Association (APA) says there’s a mental health crisis in the U.S., with stress levels rising since 2020³.”

Dealing with chronic stress and high cortisol is vital for our health³. Using stress-reducing methods and supplements to lower cortisol can help those affected by ongoing stress³.

Supplements Known to Help Lower Cortisol Levels

Certain supplements can help lower cortisol levels and manage stress. These include adaptogens, omega-3s, prebiotics, probiotics, and herbs and vitamins⁴⁵.

Ashwagandha

Ashwagandha is an adaptogenic herb that can lower cortisol levels by up to 30% when taken regularly⁴. A 2023 study found that taking ashwagandha for about three months significantly decreased cortisol in stressed adults⁶.

Omega-3 Fatty Acids

Omega-3 fatty acids from fish oil help lower cortisol levels and reduce inflammation. A 2021 study showed that supplementation can reduce cortisol levels by up to 33%⁴.

Prebiotics and Probiotics

Prebiotics and probiotics support gut health, which is linked to lower cortisol and reduced stress. Probiotics can decrease cortisol levels by up to 20% in people with depression, as a 2019 study showed⁴.

Arctic Root (Rhodiola rosea)

Arctic root, also known as Rhodiola rosea, may increase stamina, energy, and lower the body’s cortisol response to stress. A 2022 study found that taking 576 mg of rhodiola extract daily for four weeks lowered cortisol and reduced burnout symptoms⁶.

Bacopa

Bacopa is an Ayurvedic herb used to treat insomnia, fatigue, anxiety, and depression, and may also lower cortisol levels⁵.

Ginkgo Biloba

Ginkgo biloba improves brain function and has been found to reduce blood pressure and cortisol levels⁵.

Cordyceps Sinensis

Cordyceps sinensis is a traditional Chinese medicine herb that increases stamina and longevity, and may lower cortisol⁵.

Phosphatidylserine

Phosphatidylserine is a fatty substance that decreases cortisol, reduces stress, and supports brain and nervous system health⁵.

L-Theanine

L-theanine is an amino acid found in green tea that produces a calming effect by reducing cortisol. A 2017 study found that supplementing with 200 milligrams of L-theanine helped reduce stress-related symptoms in participants⁶.

Magnesium

Magnesium helps regulate the body’s stress response and cortisol levels. Studies have shown that supplementing with magnesium can reduce cortisol levels by lowering activity in the HPA axis⁶.

“Supplements can be a valuable addition to a comprehensive stress management plan, but they should not be relied upon as the sole solution. A balanced diet, regular exercise, and stress-reducing practices are also essential for maintaining healthy cortisol levels.”

What Supplements Lower Cortisol: Natural Stress Relief

There are many natural ways to lower cortisol levels and manage stress. These include vitamins, minerals, and herbs that help the body handle stress better.

Omega-3 fatty acids in fish oil can help reduce cortisol levels. A 2021 study showed that omega-3 supplements lowered cortisol by up to 33%⁴. Ashwagandha, an adaptogenic herb, also lowers cortisol and boosts brain function. Studies in 2019 and 2021 found it significantly cut cortisol in stressed adults⁶.

Magnesium is great for managing stress and lowering cortisol. A 2020 study showed magnesium supplements reduced cortisol levels⁴. Prebiotics and probiotics are also good, with a 2019 study showing they cut cortisol by up to 20%⁴.

L-theanine from green tea and vitamin C can also help. L-theanine reduces stress and cortisol levels⁶. Vitamin C may also lower cortisol, as a 2020 study found⁴.

Remember, these supplements should not replace a healthy lifestyle. Meditation, exercise, and a balanced diet are key to managing stress and cortisol levels⁴.

Remember, these supplements can have side effects like stomach pain, diarrhea, drowsiness, and insomnia⁴. Probiotics’ effect on cortisol levels is not clear-cut, with mixed results in studies⁴. Always talk to a healthcare provider before starting any new supplements.

Using Cortisol-Reducing Supplements Safely and Effectively

Using supplements to lower cortisol levels should be done safely and effectively. It’s key to consider the recommended dosage, timing, and interactions⁷.

Recommended Dosage

The right amount of cortisol-lowering supplements varies by ingredient. For instance, 250 milligrams or 600 milligrams of ashwagandha root extract can lower cortisol levels⁸. Taking 2 to 3 grams of omega-3 fatty acids daily can cut cortisol levels by 19% compared to a placebo⁸.

Best Time to Take

When you take cortisol-reducing supplements matters for their effectiveness. Some supplements, like Rhodiola, work best when taken twice a day for the best results⁸.

Interactions

Be aware of possible interactions between cortisol supplements and your medications or health conditions. Always talk to a healthcare provider before starting any new supplements⁷.

Not a Substitute for a Healthy Diet

Supplements can help manage cortisol levels, but they shouldn’t replace a healthy diet. Foods rich in anti-inflammatory nutrients, like the Mediterranean diet, also help keep cortisol levels in check⁷.

Consult a Healthcare Provider

Before using supplements for cortisol, talk to a healthcare provider. They can guide you on the right dosage, timing, and interactions for your health needs⁷.

By following these tips and consulting with a healthcare professional, you can safely and effectively use cortisol-reducing supplements for your well-being⁷.

Drawbacks of Relying on Supplements to Manage Cortisol Levels

Supplements can help manage cortisol levels, but they have limits and risks. The lack of regulation for cortisol supplements is a big worry. This is because the claims made by companies are not always proven by science⁹.

No FDA Regulation

Cortisol-lowering supplements don’t face the same FDA scrutiny as prescription drugs. This means their safety, purity, and effectiveness are not guaranteed. Consumers could be taking risks⁹.

Lack of Scientific Evidence

There’s no strong proof that cortisol supplements help with weight loss, despite what some companies say⁹. A review of these supplements showed they need more research. They don’t have enough evidence to prove they work¹⁰.

Risks of Over-Reliance on Supplements

High cortisol levels can mean a health issue, like Cushing’s syndrome. Using cortisol blockers should be watched closely and by a doctor⁹. Relying too much on supplements could hide or delay finding and treating a serious health problem.

It’s important to be careful with cortisol-lowering supplements and talk to a healthcare provider. Just using these products might not solve the problem of stress and high cortisol levels for good¹⁰.

“Consistently high cortisol levels may indicate an underlying medical condition, and the use of cortisol blockers should be carefully monitored and prescribed by a healthcare professional.”

Conclusion

Chronic stress and high cortisol levels can harm your mental and physical health. Supplements like Ashwagandha¹¹, omega-3 fatty acids¹¹¹², and probiotics might help. But, it’s key to use them safely and with other lifestyle changes to reduce stress.

Studies found that before a 4-week program, the group’s cortisol levels were high¹³. After the program, their cortisol levels went down a lot. ACTH levels also dropped significantly¹³. This group had lower cortisol and ACTH levels than the control group¹³.

This shows that using supplements and other stress management methods works well together. It’s important to see supplements as part of a healthy lifestyle, not the only thing you do. Adding things like relaxation, exercise, and good sleep can help keep cortisol levels healthy and improve your well-being.

Source Links

1. How to reduce stress hormones: 5 ways to lower cortisol levels | HCA Houston Healthcare
2. What Is Cortisol?
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4. Supplements to reduce cortisol- 7 options
5. 15 Evidence-Based Supplements to Reduce Your Cortisol Levels
6. Everyone on TikTok Is Talking About ‘Cortisol Face’—Here’s What Experts Say
7. How To Lower Cortisol and Reduce Stress
8. 5 Supplements To Reduce Cortisol, According To Experts
9. Is There Any Truth to Cortisol Blocker Claims?
10. Think you might have high cortisol? | News
11. 8 Tips to Lower Cortisol Naturally | Mutual of Omaha
12. Omega-3 Supplementation and Stress Reactivity of Cellular Aging Biomarkers: An Ancillary Substudy of a Randomized, Controlled Trial in Midlife Adults
13. Effects of 4-Week Tangeretin Supplementation on Cortisol Stress Response Induced by High-Intensity Resistance Exercise: A Randomized Controlled Trial