If you’ve been feeling extra stressed lately, having trouble sleeping, or even noticing a bit of stubborn belly fat that won’t budge, you might be dealing with something called high cortisol levels. Let’s get real for a moment—stress isn’t just something that makes you feel overwhelmed. It impacts your body in ways that can affect your health and well-being, which is why understanding cortisol and its effects is crucial.
In this guide, we’re diving into cortisol—what it is, how it impacts your health, and how the right supplements can help you manage it better. We’ll go over the best cortisol supplements, share other practical tips, and wrap up with some commonly asked questions. By the end, you’ll have all the tools you need to regain control of your stress levels.
What is Cortisol?
Cortisol is often called the “stress hormone,” and it’s produced by your adrenal glands. It’s not all bad, though. Cortisol plays an important role in helping your body respond to stress, regulate your blood sugar, reduce inflammation, and control your sleep-wake cycle. The problem starts when cortisol levels stay high for long periods—this can lead to various symptoms and health concerns.
Symptoms of High Cortisol Levels
If your cortisol levels stay elevated for a while, you may start to experience symptoms like:
- Persistent Weight Gain: Especially around your midsection, often called the “cortisol belly.”
- Feeling Overwhelmed: Constant anxiety, irritability, or mood swings.
- Poor Sleep: Trouble falling asleep or staying asleep.
- Fatigue: Always feeling tired even after a full night’s rest.
- Weakened Immune System: Frequent colds or infections.
These symptoms are not just “in your head” and could be an indication that your cortisol is out of balance. The good news? There are natural ways to help regulate cortisol—including supplements.
Why Consider Cortisol Supplements?
Supplements can help your body adapt to stress and maintain healthy cortisol levels. They’re not a magic fix, but they can be a game-changer when paired with a balanced lifestyle. Below, we’ll go over the 9 best cortisol supplements to help reduce cortisol levels and ease the effects of stress.
The 9 Best Cortisol Supplements to Help Reduce Stress and Balance Hormones
1. Ashwagandha
Ashwagandha is one of the most popular herbs in Ayurveda and has a long history of use for stress relief. Studies show that ashwagandha helps reduce high cortisol levels by regulating the adrenal glands’ response to stress. A 2019 study found that participants who took 300 mg of ashwagandha twice daily had a significant reduction in their cortisol levels.
- How It Helps: Ashwagandha is an adaptogen, meaning it helps the body manage stress more efficiently. It works by modulating the hypothalamic-pituitary-adrenal (HPA) axis, which controls the release of stress hormones like cortisol. By lowering cortisol, ashwagandha can also help improve mood, reduce anxiety, and enhance overall resilience to stress.
- Additional Benefits: Besides cortisol reduction, ashwagandha can improve energy levels, support immune health, and may even boost cognitive function by reducing brain fog caused by chronic stress.
- Dosage: Usually, 300-600 mg per day. Start with a lower dose to gauge your body’s response, especially if you’re new to adaptogens.
2. Phosphatidylserine
Phosphatidylserine is a natural fat found in our cell membranes. It’s effective in lowering cortisol levels and can also improve cognitive function, particularly under stress. Studies suggest that taking phosphatidylserine before exercise can help keep cortisol in check.
- How It Helps: Phosphatidylserine works by signaling your body to modulate its stress response. It helps blunt the excessive release of cortisol during stressful situations and after intense exercise, making it useful for athletes and anyone dealing with high-pressure situations.
- Additional Benefits: It’s particularly beneficial for cognitive health, aiding in memory, focus, and reducing mental fatigue. This makes it a popular choice for those who need to stay sharp under stress.
- Dosage: 100-200 mg, up to three times a day. For best results, try taking it with meals.
3. Omega-3 Fatty Acids
Omega-3s are not only great for your heart, but they also help reduce cortisol levels and inflammation. Fish oil supplements are a common source of omega-3 fatty acids, which support brain function and mood stabilization.
- How It Helps: Omega-3 fatty acids, particularly EPA and DHA, work by reducing the inflammation that is often caused by chronic stress. This inflammation can signal your body to produce more cortisol, so lowering inflammation can help balance cortisol production.
- Additional Benefits: Omega-3s are also excellent for heart health, cognitive function, and mood regulation. People with high cortisol often struggle with mood swings, and omega-3s can help stabilize this.
- Dosage: 1,000-2,000 mg of combined EPA and DHA per day. Look for high-quality fish oil or algae-based supplements if you prefer a plant-based option.
4. Rhodiola Rosea
Rhodiola Rosea is an adaptogen—a substance that helps your body adapt to stress. It’s known to reduce mental fatigue and balance cortisol production. Research has shown that Rhodiola can lower cortisol levels by enhancing your body’s resistance to physical and emotional stress.
- How It Helps: Rhodiola helps regulate cortisol by supporting the HPA axis, similar to ashwagandha. It helps enhance your body’s ability to handle stress, thus reducing cortisol spikes in challenging situations.
- Additional Benefits: Besides reducing cortisol, Rhodiola can improve mental clarity, physical endurance, and resilience against both physical and mental fatigue. It’s often used to boost productivity during periods of high demand.
- Dosage: 200-600 mg per day. It’s best taken on an empty stomach early in the day to avoid any potential sleep disturbances.
5. Magnesium
Magnesium is an essential mineral that helps regulate stress response. Many people are deficient in magnesium, which can increase anxiety and stress. Taking a magnesium supplement can help relax your muscles, improve sleep, and naturally lower cortisol levels.
- How It Helps: Magnesium is vital for muscle relaxation and plays a key role in regulating neurotransmitters that manage mood and stress. It helps calm the nervous system, reducing the overall production of cortisol.
- Additional Benefits: Magnesium also helps improve sleep quality, which is crucial for cortisol regulation. Poor sleep can keep your cortisol levels high, and magnesium helps break that cycle by promoting relaxation and better rest.
- Dosage: 200-400 mg per day, preferably before bedtime. Opt for magnesium glycinate or citrate for better absorption and fewer digestive side effects.
6. L-Theanine
L-Theanine is an amino acid found in tea leaves, particularly green tea. It promotes relaxation without drowsiness and has been found to reduce both cortisol and anxiety levels. Adding L-theanine to your routine can help maintain a calm, focused state.
- How It Helps: L-theanine promotes alpha brainwave activity, which is associated with a relaxed but alert mental state. This mechanism reduces stress-induced increases in cortisol and supports overall mental well-being.
- Additional Benefits: Besides reducing cortisol, L-Theanine enhances focus and attention. It’s a great supplement to take if you need to stay productive without feeling jittery, making it popular among students and professionals.
- Dosage: 100-200 mg per day. It works well when paired with caffeine, as it helps smooth out caffeine’s stimulating effects while reducing cortisol spikes.
7. Holy Basil (Tulsi)
Holy Basil, or Tulsi, is another powerful adaptogen used in Ayurvedic medicine. It helps your body adapt to stress and may lower cortisol levels. It’s also great for boosting your immune system, which is often compromised when cortisol is high.
- How It Helps: Holy Basil helps balance cortisol by promoting calmness and reducing the physical symptoms of stress. It directly affects the HPA axis and modulates the body’s stress response.
- Additional Benefits: Holy Basil can also help balance blood sugar levels, which indirectly influences cortisol production. Stable blood sugar means fewer spikes in cortisol, especially after meals.
- Dosage: 300-400 mg per day. You can take it in capsule form or as a tea to benefit from its calming effects throughout the day.
8. Vitamin C
Vitamin C is well-known for boosting immunity, but did you know it also helps lower cortisol levels? When you’re stressed, your body uses up more vitamin C. By supplementing, you can support your adrenal glands and help reduce high cortisol levels.
- How It Helps: Vitamin C supports adrenal function, which is key to cortisol production. By keeping the adrenal glands nourished, Vitamin C helps prevent the overproduction of cortisol in response to stress.
- Additional Benefits: It’s also a potent antioxidant, which helps reduce oxidative stress in the body—a side effect of prolonged high cortisol levels. Plus, it boosts immunity, helping your body stay healthy even when stress is high.
- Dosage: 500-1,000 mg per day. Consider dividing the dose throughout the day to keep your vitamin C levels stable.
9. B Complex Vitamins
B Vitamins, particularly B5 and B6, play a crucial role in stress management. They support the adrenal glands in producing balanced levels of cortisol. Adding a B-complex supplement can make a big difference in managing stress symptoms.
- How It Helps: B Vitamins are essential for adrenal health, which directly impacts cortisol production. B5 (pantothenic acid) helps with adrenal hormone synthesis, while B6 supports neurotransmitter production that helps stabilize mood and stress responses.
- Additional Benefits: B Vitamins also help convert food into energy, which can be especially beneficial if high cortisol levels are causing fatigue. By improving overall energy levels, B-complex vitamins can help mitigate stress and its effects.
- Dosage: One B-complex capsule per day, preferably with food for better absorption. Make sure your supplement includes a balance of B5, B6, and other B vitamins for comprehensive support.
Other Ways to Reduce High Cortisol Levels Naturally
While supplements can be incredibly helpful, there are additional natural ways to reduce cortisol levels:
- Practice Mindful Breathing: Take time for slow, deep breaths to calm your nervous system.
- Exercise Regularly: Moderate exercise can help lower cortisol, but be careful not to overdo it, as intense exercise might actually raise it.
- Get Enough Sleep: Quality sleep is key to balancing cortisol levels. Aim for 7-8 hours per night.
- Stay Connected: Engaging in social activities or simply talking to a loved one can reduce stress and lower cortisol.
FAQs About Cortisol Supplements
1. Can supplements alone help manage high cortisol levels?
No. While supplements can reduce cortisol levels, lifestyle changes like sleep, exercise, and diet are also crucial for managing stress effectively.
2. How long does it take for cortisol supplements to work?
It varies from person to person, but generally, it can take anywhere from a few weeks to a few months to see significant improvements.
3. Are cortisol supplements safe to use long-term?
Most of the supplements listed are safe for long-term use, especially adaptogens like ashwagandha and Rhodiola. However, it’s always a good idea to consult your healthcare provider before starting any new supplement regimen.
4. Can high cortisol cause weight gain?
Yes, high cortisol levels are linked to increased fat storage, particularly around your abdomen, which is often referred to as a “cortisol belly.”
5. What foods help reduce cortisol?
Foods rich in omega-3s (like salmon), magnesium (like leafy greens), and antioxidants (like berries) can help keep cortisol levels in check.
Final Thoughts
Dealing with high cortisol levels can feel like a never-ending cycle of stress, but there are effective ways to manage it. The right cortisol supplements, paired with positive lifestyle changes, can make a big difference in how you feel day-to-day. Whether you’re struggling with sleep, feeling overwhelmed, or battling stubborn belly fat, taking action today can help you regain balance.
For more great ways to manage stress and support your body, check out The Best Cortisol Cocktail Recipes. These delicious recipes are packed with natural ingredients that help balance cortisol levels, making them a perfect addition to your wellness routine.
For more information on cortisol and its effects on the body, check out the Cleveland Clinic’s Cortisol Overview. They provide detailed insights into cortisol’s role in your health, symptoms of imbalance, and when to seek professional help.
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