Best Supplements To Reduce Cortisol

In today's high-pressure society, chronic stress has become a prevalent issue affecting numerous individuals. At the core of the stress response lies cortisol, a hormone that plays a pivotal role in how our bodies react to and manage stressors. While cortisol is vital for survival, prolonged elevation of its levels can lead to adverse health effects, including impaired cognitive performance, suppressed thyroid function, blood sugar imbalances, decreased bone density, and accumulation of abdominal fat.

In this article we will dive into evidence-based supplements that have shown potential in managing cortisol levels, aiming to provide valuable insights for those seeking to mitigate the effects of stress through natural interventions. By understanding how these supplements work and the scientific evidence supporting their use, you can make informed decisions as part of a comprehensive stress management strategy. Discover our handpicked stress relief supplements on our dedicated page to help you with cortisol management.

What is Cortisol?

Cortisol, often referred to as the "stress hormone," is a steroid hormone produced by the adrenal glands. Its primary function is to initiate the body's "fight or flight" response during stressful situations. Under normal circumstances, cortisol follows a circadian rhythm, with levels typically peaking in the morning and gradually declining throughout the day. This hormone plays crucial roles in various physiological processes, including:

Regulating Metabolism: Cortisol helps control how the body utilizes carbohydrates, fats, and proteins, contributing to energy production and maintaining blood-glucose levels.
Immune Function: It modulates the immune response, reducing inflammation when necessary.
Blood Pressure Maintenance: Cortisol assists in regulating blood pressure by influencing the contraction of blood vessels.
Central Nervous System Activation: It affects mood, motivation, and fear.

Symptoms of Elevated Cortisol

However, when stress becomes chronic, the delicate balance of cortisol production can be disrupted, leading to persistently elevated levels. This dysregulation can manifest in various symptoms, including:

Weight Gain: Particularly around the abdomen due to increased appetite and fat storage.
Sleep Disturbances: High cortisol levels at night can interfere with sleep quality.
Mood Disorders: Including anxiety, irritability, and depression.
Weakened Immune System: Making the body more susceptible to infections.
Cardiovascular Issues: Such as hypertension and increased risk of heart disease.

The far-reaching impact of chronic stress and elevated cortisol levels underscores the importance of effective stress management strategies and cortisol regulation for overall health and well-being.

The Role of Supplements in Cortisol Management

While lifestyle modifications such as regular physical activity, a balanced diet, and stress-reduction techniques form the foundation of cortisol management, certain supplements have shown promise in supporting the body's stress response. These natural interventions may help modulate cortisol production and promote homeostasis, working in conjunction with the body's innate stress-management systems.

It is important to note that supplements should be viewed as complementary to a holistic approach to stress management, rather than as a panacea. Their efficacy is optimized when combined with a health-promoting lifestyle and appropriate stress-coping strategies. The following section will examine some of the most promising supplements that have demonstrated potential in reducing cortisol levels and promoting a more balanced stress response.

Top Supplements to Reduce Cortisol

Ashwagandha
Ashwagandha is an adaptogenic herb traditionally used in Ayurvedic medicine for its restorative benefits. Adaptogens are natural substances that assist the body in adapting to stress and exerting a normalizing effect upon bodily processes.

Mechanism of action: Ashwagandha is believed to modulate the body's stress response system by supporting adrenal gland function and promoting balance in the hypothalamic-pituitary-adrenal (HPA) axis, which regulates the stress response.

Scientific evidence: A prospective, randomized double-blind, placebo-controlled study demonstrated that high-concentration full-spectrum Ashwagandha root extract significantly reduced serum cortisol levels compared to a placebo group. Participants also reported a significant reduction in stress and anxiety levels. A comprehensive review by the National Institutes of Health (NIH) concluded that ashwagandha shows promise in reducing stress and anxiety levels across multiple studies. [1]

Recommended dosage: Most studies have utilized between 250-600 mg of ashwagandha extract daily. It is advisable to begin with a lower dose and gradually increase as needed under professional guidance.

Potential side effects: While generally well-tolerated, some individuals may experience mild side effects such as headache, somnolence, or gastrointestinal discomfort. It is important to note that ashwagandha may interact with certain medications, particularly thyroid hormone medications and immunosuppressants.

Phosphatidylserine
Phosphatidylserine, a phospholipid crucial for cellular function, particularly in the brain, has shown potential benefits for stress reduction and cognitive function.

Mechanism of action: Phosphatidylserine is thought to regulate the HPA axis, potentially attenuating the cortisol response to stress. It may also support neurotransmitter function and improve cell membrane fluidity.

Scientific evidence: A study published in the Journal of the International Society of Sports Nutrition in 2008 investigated the effects of phosphatidylserine on endocrine response to moderate intensity exercise. The researchers found that phosphatidylserine supplementation had the potential to attenuate the serum cortisol response to exercise stress. This suggests that phosphatidylserine could help reduce the body's stress response during physical exertion. [2]

Recommended dosage: Most studies have employed doses ranging from 200-800 mg per day, often divided into multiple doses.

Potential side effects: Phosphatidylserine is generally considered safe, with minimal adverse effects reported. Some individuals may experience mild gastrointestinal discomfort or sleep disturbances, particularly at higher doses.

Omega-3 Fatty Acids
Omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are essential fats that play crucial roles in brain function and overall health. While primarily known for their cardiovascular benefits, omega-3s have also shown potential in managing stress and cortisol levels.

Mechanism of action: Omega-3 fatty acids regulate the stress response by reducing inflammation and support neurotransmitter function. They may also modulate the HPA axis, potentially leading to more balanced cortisol production.

Scientific evidence: A study published in Molecular Psychiatry in 2021 investigated the effects of omega-3 supplementation on stress reactivity and cellular aging. The researchers found that omega-3 supplementation reduced total cortisol levels throughout a stressor. Interestingly, they observed that a high dose of omega-3 (2.5 g/day) was more effective in reducing cortisol levels compared to a lower dose (1.25 g/day). This study suggests that omega-3 supplementation can help modulate the body's stress response by lowering cortisol production.[3]

Recommended dosage: The American Heart Association recommends consuming at least two servings of fatty fish per week or considering a supplement providing 250-500 mg of combined EPA and DHA daily for general health. For stress management, higher doses may be beneficial, so you may consider concentrated products like our Super Omega.

Potential side effects: Omega-3 supplements are generally well-tolerated. Some individuals may experience mild side effects such as eructation with a fishy odor or gastrointestinal discomfort. Very high doses may increase the risk of bleeding, so caution is advised for those on anticoagulant medications.

Magnesium
Magnesium is an essential mineral involved in numerous biochemical reactions in the body, including those related to stress response and nervous system function.

Mechanism of action: Magnesium plays a crucial role in regulating the HPA axis and may help reduce cortisol levels by promoting relaxation and supporting GABA function, a neurotransmitter that helps modulate the nervous system.

Scientific evidence: A comprehensive review published in "Magnesium in the Central Nervous System" examined the relationship between magnesium and stress. The study found that magnesium deficiency can lead to increased susceptibility to stress, while magnesium supplementation can help reduce stress responses. [4] A 2020 study published in the journal Nutrients explored the concept of a vicious circle between magnesium status and stress. The researchers found that lower magnesium levels are involved in the course of several mental disorders, especially depression. The study suggests that stress can lead to magnesium depletion, which in turn can increase susceptibility to stress, creating a cycle. This highlights the importance of maintaining adequate magnesium levels for mental health and stress resilience.

Recommended dosage: The recommended dietary allowance (RDA) for magnesium varies by age and gender, ranging from 310-420 mg per day for adults. For stress management, some studies have used higher doses. You can take it either as a standalone supplement, or as part of an ZMA product like ZMA Elite by Hydrapharm or our very own ZMA.

Potential side effects: Magnesium is generally safe when taken at recommended doses. Higher doses may cause gastrointestinal side effects such as diarrhea. Individuals with renal impairment should exercise caution with magnesium supplementation.

Rhodiola Rosea
Rhodiola Rosea is an adaptogenic herb with a long history of use in traditional medicine practices of Russia and Scandinavia. It is known for its potential to enhance physical and mental performance under stress.

Mechanism of action: Rhodiola is believed to help regulate cortisol levels by modulating the body's stress response system. It may also support the production of mood-enhancing neurotransmitters such as serotonin and dopamine.

Scientific evidence: A comprehensive review published in the journal Pharmaceuticals in 2022 examined the effectiveness of Rhodiola rosea in alleviating various stress-related conditions. The review analyzed multiple clinical trials and found that Rhodiola rosea demonstrated significant effects in improving mental and physical performance under stress. The study concluded that Rhodiola rosea show promise as an effective treatment for stress-related conditions, with a good safety profile and minimal side effects. [6]

Recommended dosage: Most studies have utilized doses ranging from 200-600 mg per day of a standardized Rhodiola rosea extract; however, an alternative approach is to take the high-purity extract Salidroside, which offers a much higher potency due to the relatively low Salidroside content in regular Rhodiola rosea.

Potential side effects: Rhodiola is generally well-tolerated, with minimal adverse effects reported. Some individuals may experience mild side effects such as dizziness or xerostomia. It may interact with certain medications, particularly those affecting blood glucose or blood pressure.

Natural Ways to Reduce Cortisol

While stress relief supplements can provide valuable support in managing cortisol levels, their efficacy is significantly enhanced when combined with healthy lifestyle practices. A holistic approach that integrates both supplementation and lifestyle changes often yields the best results in cortisol management. Key factors to consider include:

Balanced nutrition: Emphasize whole foods, abundant fruits and vegetables, lean proteins, and healthful fats. Minimize consumption of refined sugars and processed foods, which can contribute to inflammation and stress.
Regular physical activity: Moderate, consistent exercise can help reduce stress and regulate cortisol levels. Aim for at least 150 minutes of moderate-intensity exercise per week.
Stress-reduction techniques: Incorporate practices such as meditation, diaphragmatic breathing exercises, or yoga into your daily routine. These can help activate the body's relaxation response and lower cortisol levels.
Adequate sleep: Prioritize obtaining 7-9 hours of quality sleep each night. Poor sleep can disrupt cortisol rhythms and exacerbate stress.

Conclusion

Effective management of cortisol levels is crucial for overall health and well-being in our stress-laden society. While the supplements discussed – Ashwagandha, Phosphatidylserine, Omega-3 fatty acids, Magnesium, and Rhodiola Rosea – have shown promise in helping to reduce cortisol and manage stress, it is important to recognize that they are part of a broader approach to health. Integrating these supplements into a lifestyle that prioritizes balanced nutrition, regular physical activity, stress-reduction techniques, and adequate sleep can create a synergistic effect in stress management efforts. It is important to emphasize that the journey towards improved stress management and balanced cortisol levels is multifaceted. By combining the potential benefits of evidence-based supplements with positive lifestyle modifications, you can take significant steps towards achieving greater resilience and overall well-being.

FAQs

Is it possible to test cortisol levels at home?
Yes, at-home cortisol testing is now possible using saliva sample kits. These tests are less invasive than blood tests and can be conveniently done at specific times throughout the day to account for cortisol's natural fluctuations. However, it's important to understand their limitations. At-home tests may not be as comprehensive or accurate as clinical tests, and results can be affected by factors like recent meals or medications. On top of that, interpreting results without professional guidance can also be challenging. Cortisol levels are influenced by various factors beyond stress, including certain medical conditions and sleep patterns. If you're considering at-home cortisol testing, it's advisable to consult with a healthcare professional first. They can guide you on the most appropriate testing method and help interpret the results in the context of your overall health.

What time of day is cortisol highest?
Cortisol levels typically peak in the early morning, usually around 8 AM, as part of the body's natural circadian rhythm. This surge, known as the cortisol awakening response (CAR), begins about 20-30 minutes after waking and can increase cortisol levels by up to 50%. The morning cortisol peak enhances cognitive function, increases metabolism, and helps regulate blood sugar levels, explaining why many people feel most alert and productive in the morning. However, this pattern can be disrupted by factors like shift work, jet lag, chronic stress, or certain medical conditions. Understanding this natural rhythm can help in planning daily activities. For instance, tackling complex tasks or high-intensity exercise in the morning, when cortisol is naturally higher, may be beneficial. Conversely, relaxation activities might be more effective in the evening when cortisol levels are lower.

What foods reduce cortisol?
While no single food can dramatically lower cortisol, certain dietary choices can support your body's stress response. With that being said, foods high in vitamin C, such as citrus fruits, bell peppers, and broccoli, may be beneficial in reducing cortisol levels and supporting adrenal function. Complex carbohydrates like whole grains and sweet potatoes can stabilize blood sugar and boost serotonin production, promoting calmness. We also shouldn’t forget omega-3 rich foods, including fatty fish, walnuts, and flaxseeds, which have anti-inflammatory properties that may also help manage cortisol. Finally, dark chocolate, in moderation, contains compounds that can reduce stress hormones, so a few blocks every now and then can be quite beneficial. Keep in mind though that these foods work best as part of a balanced diet and healthy lifestyle. For best results you still need to exercise regularly, have enough sleep, and practice stress management techniques.

References:

[1] National Institutes of Health, Office of Dietary Supplements. (2022, October 19). Ashwagandha: Is it helpful for stress, anxiety, or sleep? https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
[2] Starks MA, Starks SL, Kingsley M, Purpura M, Jäger R. The effects of phosphatidylserine on endocrine response to moderate intensity exercise. J Int Soc Sports Nutr. 2008 Jul 28;5:11. doi: 10.1186/1550-2783-5-11. PMID: 18662395; PMCID: PMC2503954. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2503954/
[3] Madison AA, Belury MA, Andridge R, Renna ME, Rosie Shrout M, Malarkey WB, Lin J, Epel ES, Kiecolt-Glaser JK. Omega-3 supplementation and stress reactivity of cellular aging biomarkers: an ancillary substudy of a randomized, controlled trial in midlife adults. Mol Psychiatry. 2021 Jul;26(7):3034-3042. doi: 10.1038/s41380-021-01077-2. Epub 2021 Apr 20. PMID: 33875799; PMCID: PMC8510994. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8510994/
[4] Vink, R., & Nechifor, M. (Eds.). (2011). Magnesium and stress. In Magnesium in the Central Nervous System. University of Adelaide Press. https://www.ncbi.nlm.nih.gov/books/NBK507250/
[5] Pickering G, Mazur A, Trousselard M, Bienkowski P, Yaltsewa N, Amessou M, Noah L, Pouteau E. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients. 2020 Nov 28;12(12):3672. doi: 10.3390/nu12123672. PMID: 33260549; PMCID: PMC7761127. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7761127/
[6] Ivanova Stojcheva E, Quintela JC. The Effectiveness of Rhodiola rosea L. Preparations in Alleviating Various Aspects of Life-Stress Symptoms and Stress-Induced Conditions-Encouraging Clinical Evidence. Molecules. 2022 Jun 17;27(12):3902. doi: 10.3390/molecules27123902. PMID: 35745023; PMCID: PMC9228580. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9228580/