Supplements to Reduce Cortisol

What is cortisol? Cortisol is a hormone produced by the adrenal glands, playing a vital role in the body’s response to stress. It helps regulate a variety of functions, including metabolism, immune response, and sleep. However, chronic high levels of cortisol can negatively impact overall health, contributing to issues like weight gain, sleep disturbances, and anxiety.

Managing cortisol levels is crucial for maintaining well-being and reducing the harmful effects of stress. One way to help balance cortisol is through supplements, which can support the body's natural stress response. To learn more about cortisol, check out this blog post: What is Cortisol?

The History of Using Supplements to Manage Cortisol Levels

Throughout history, humans have turned to nature’s remedies to manage stress and promote health, long before the rise of modern supplements. In ancient times, cultures like those in India and China used adaptogenic herbs such as ashwagandha and rhodiola to combat stress and balance the body’s responses. These herbs were believed to help people endure physical and emotional challenges by regulating stress hormones like cortisol.

Magnesium, also recognized for its calming and muscle-relaxing effects, has been used for centuries, especially in baths and therapies to relieve stress. Likewise, vitamin C, which was discovered to play a role in cortisol regulation in the 1950s, became widely used for boosting immunity and reducing stress.

In recent years, supplements for managing cortisol have grown in popularity, especially as stress-related health issues become more prevalent. Modern-day adaptogens such as holy basil, ginseng, and phosphatidylserine are now commonly available to help maintain balance and regulate cortisol levels, often supporting stress resilience and mental clarity. This evolution shows how traditional remedies have influenced today’s approaches to managing cortisol, offering natural solutions for those looking to find stress relief in a hectic world.

1. Ashwagandha

Ashwagandha is an adaptogenic herb used in Ayurvedic medicine to help the body manage stress. It helps promote balance, enhance energy, and improve relaxation during times of stress.

Ashwagandha is known for its ability to lower cortisol levels. By regulating the HPA axis, it helps the body manage the physical and emotional effects of stress, reducing anxiety and promoting a calmer state.

Studies show that ashwagandha can significantly reduce cortisol and stress. One study found that participants taking ashwagandha experienced lower cortisol and reported reduced anxiety and better sleep quality.

2. Magnesium

Magnesium is an essential mineral that plays a key role in supporting the body’s response to stress. It helps relax the nervous system and muscles, promoting overall relaxation during stressful times.

Magnesium helps reduce cortisol levels by supporting the HPA axis and regulating stress hormones. It also aids in calming the body and improving sleep, making it a vital nutrient for managing stress effectively.

Research shows that magnesium supplementation can lower cortisol and help manage stress. One study found that magnesium intake led to reduced cortisol levels and improved mood in participants experiencing high stress.

Check out this other Blog post about Magnesium

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3. Phosphatidylserine

Phosphatidylserine is a phospholipid that is vital for brain health, particularly in supporting cognitive function and reducing stress. It is naturally found in the brain and plays a key role in cell structure and communication.

Phosphatidylserine helps lower cortisol levels by modulating the stress response. It has been shown to reduce cortisol after physical and mental stress, helping to maintain a balanced state and improve overall stress resilience.

Studies have shown that phosphatidylserine supplementation can lower cortisol and improve mood and cognitive performance. One study demonstrated that athletes who took phosphatidylserine experienced lower cortisol levels and improved recovery after intense exercise.

4. Rhodiola Rosea

Rhodiola Rosea is an adaptogenic herb known for its ability to enhance the body’s resilience to stress. It is commonly used to boost energy, reduce fatigue, and improve mental clarity, especially during periods of high stress.

Rhodiola helps regulate cortisol levels by supporting the adrenal glands and improving the body’s response to stress. It enhances the body’s ability to cope with both physical and emotional stress, promoting a balanced hormonal state.

Research supports rhodiola’s effectiveness in reducing cortisol. Studies have shown that rhodiola supplementation helps lower cortisol levels, reduce fatigue, and improve overall stress adaptation, especially during high-pressure situations.

5. L-Theanine

L-Theanine is an amino acid found primarily in green tea. It is known for its calming effects on the brain, helping to promote relaxation without causing drowsiness.

L-Theanine helps reduce cortisol levels by increasing alpha brain waves, which are associated with relaxation and stress reduction. It also promotes the release of GABA and dopamine, which help balance the body’s stress response and support mental clarity.

Studies show that L-theanine can effectively lower cortisol, particularly in stressful situations. One study found that participants who took L-theanine experienced a reduction in cortisol levels and a more relaxed state during stressful tasks.

6. Vitamin C

Vitamin C is a potent antioxidant that plays a key role in supporting immune function and reducing inflammation. It is also essential for managing stress and regulating cortisol levels.

Vitamin C helps reduce cortisol by supporting adrenal function and protecting the body from the oxidative stress that can be triggered by high cortisol levels. It also aids in the body’s ability to recover from stress.

Research has shown that vitamin C supplementation can effectively lower cortisol. In one study, participants who took vitamin C before a stressful event had significantly lower cortisol levels and reported less stress. It’s particularly beneficial in helping the body recover after stress.

7. Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that play a crucial role in reducing inflammation and supporting overall health, particularly in the brain and cardiovascular system.

Omega-3s help reduce cortisol levels by modulating inflammation and supporting the body’s stress response. They also help regulate the release of stress hormones and improve the body's ability to recover from stress.

Studies have shown that omega-3 supplementation can lower cortisol levels, especially during periods of high stress. One study found that participants who took omega-3 supplements had lower cortisol levels and experienced reduced stress after stressful tasks.

8. Adaptogenic Herbs (Holy Basil, Eleuthero, and Ginseng)

Adaptogenic herbs like Holy Basil, Eleuthero, and Ginseng have been used for centuries to support the body’s natural ability to cope with stress and maintain balance.

• Holy Basil (Tulsi) is known for its calming effects, helping to reduce cortisol levels and promote mental clarity. It also supports immune health and reduces anxiety during stressful situations.
• Eleuthero (Siberian Ginseng) is an adaptogen that helps the body resist the effects of stress by balancing cortisol and boosting energy. It has been shown to improve physical and mental performance under stress.
• Ginseng is widely recognized for its ability to reduce stress and fatigue. It helps regulate cortisol levels by enhancing the body’s stress response and supporting mental focus and energy.

Research supports the effectiveness of these herbs in managing cortisol. Studies have shown that all three adaptogens—Holy Basil, Eleuthero, and Ginseng—help lower cortisol levels, improve stress resilience, and promote overall well-being during times of stress.

Research Sources:

• Holy Basil: Journal of Clinical Psychology (2013).
• Eleuthero: Journal of Ethnopharmacology (2004).
• Ginseng: Psychoneuroendocrinology (2005).

Benefits of a Holistic Approach

A holistic approach to managing cortisol levels involves addressing not just the symptoms of stress, but the root causes, promoting overall well-being in mind, body, and spirit.

• Stress Reduction: By integrating lifestyle changes like mindfulness, healthy eating, and regular exercise, a holistic approach helps lower cortisol naturally, creating a sustainable balance.
• Mental Clarity: Holistic practices like meditation and deep breathing help calm the mind, reducing anxiety and improving cognitive function during stressful times.
• Improved Sleep: Practices like consistent sleep hygiene and stress management techniques can significantly improve the quality of rest, allowing the body to recover and reset cortisol levels.
• Enhanced Resilience: A comprehensive approach that includes nutritional support, supplements, and self-care routines builds resilience to both physical and mental stress, supporting long-term health.

This well-rounded strategy doesn't just manage cortisol—it strengthens the body’s natural systems, creating a foundation for sustained health and better stress management.

In summary, supplements like ashwagandha, magnesium, phosphatidylserine, rhodiola rosea, L-theanine, vitamin C, omega-3 fatty acids, and adaptogenic herbs can effectively help lower cortisol levels and support the body in managing stress.

However, before starting any supplement regimen, it’s important to consult with a healthcare provider to ensure safety and effectiveness, especially if you have underlying health conditions.

Prioritizing stress management techniques, such as regular exercise, mindfulness practices, and a balanced diet, is key to long-term health. By combining these strategies, you can better manage your cortisol levels and improve your overall well-being.

For more insights on how to lower cortisol, be sure to check out our other blog posts:

• What Is Cortisol?
• Cortisol and Weight Gain: Is There a Connection?
• The Connection Between Cortisol and Sleep