Understanding Cortisol and Its Impact on Your Health
Cortisol is commonly known as the "stress hormone" due to its connection to the body's stress response. When you encounter a stressful situation, your adrenal glands release cortisol to help prepare your body to respond. In small bursts, cortisol can be helpful - it gives you an energy boost to deal with threats or challenges.
However, chronically high cortisol levels can negatively impact your health in numerous ways. Over time, elevated cortisol can suppress immune system functioning, contribute to high blood pressure and heart disease risk, lead to weight gain and other issues.
Effects of High Cortisol Levels
Some of the top effects linked to sustained high concentrations of the stress hormone cortisol include:
- Suppressed immune system functioning
- Increased blood pressure and heart disease risk
- Higher blood sugar levels
- Weight gain, particularly increased belly fat
- Digestive issues
- Sleep disturbances
- Depression and anxiety
Benefits of Lowering Cortisol
Bringing elevated cortisol levels back into a healthy range can help reverse and prevent the unwanted health effects of chronic stress. Key benefits of lower cortisol levels include:
- Better immune functioning
- Reduced heart disease risks
- Healthy weight loss
- Regulated digestion
- Deeper, more restorative sleep
- Balanced mood - lower anxiety and depression
Lifestyle Changes That Help Lower Cortisol
Making certain lifestyle adjustments can go a long way towards controlling high cortisol levels naturally. Effective changes may include:
- Establishing healthy sleep habits
- Following an anti-inflammatory diet
- Exercising regularly
- Working mindfulness/meditation into your routine
- Engaging in relaxing activities
Dietary Tips for Lowering Cortisol Naturally
Nutrition choices directly impact hormone regulation. To help lower cortisol levels back to a healthy zone, focus your diet on incorporating more:
- Omega-3 fatty acids - found in fatty fish, walnuts
- Vitamin C - citrus fruits, peppers, broccoli
- Magnesium - spinach, almonds, black beans
- Adaptogen herbs - ashwaganda, rhodiola rosea
Avoid skipping meals and limit intake of refined sugars, excess caffeine, processed foods and inflammatory saturated fats as these can all elevate cortisol.
7 Best Supplements for Lowering Cortisol Levels
Research indicates certain vitamins, minerals, herbs and other ingredients may help control high cortisol when taken as supplements. The top supplements to lower cortisol include:
1. Vitamin C
Getting adequate vitamin C not only supports immune function but has been found to help normalize cortisol secretion during stressful situations. Take 500-2000 mg daily.
2. Magnesium
Magnesium helps regulate neurotransmitters that influence the release of stress hormones. Supplementing 300-500 mg per day reduces cortisol spikes from stress.
3. Omega-3 Fatty Acids
Omega-3s can lower inflammation that drives up cortisol. Get your daily dose from fish oil supplements or take 1,000-2,000 mg of combined EPA/DHA omega-3s.
4. Adaptogen Herbs
Popular cortisol blockers like ashwagandha, rhodiola rosea, ginseng and licorice root help control stress-induced cortisol production. Follow label instructions.
5. L-theanine
Found in green tea, L-theanine elevates alpha brain waves to promote relaxation. Take 100-400 mg capsules as needed for anxiety relief.
6. Phosphatidylserine
Phosphatidylserine provides support for adrenal gland functioning. Take 100 mg 3 times daily to inhibit excess cortisol release during stress.
7. Vitamin B5
Some research connects sufficient vitamin B5 (pantothenic acid) intake with healthier stress hormone regulation. Get 6-10 mg daily.
1 Cortisol Supplement to Avoid
Chamomile Tea
Chamomile taken as a warm tea makes a tasty bedtime relaxer. However, chamomile supplements may interact with blood thinners due to chemical compounds called coumarins. Large doses can also worsen ragweed allergies.
To stay safe, enjoy chamomile tea instead of taking chamomile capsules or tinctures.
The Bottom Line
Implementing lifestyle measures like a solid sleep schedule, regular exercise and stress-relieving practices can help control cortisol elevations without supplements. However, certain vitamins, nutrients and natural compounds make excellent additions to a cortisol correction program when needed.
Research shows vitamin C, magnesium, omega-3 fatty acids, adaptogenic herbs, relaxing L-theanine and adrenal-balancing phosphatidylserine may help support healthy cortisol regulation during times of excess stress.
Chamomile tea makes an enjoyable cortisol-calmer, but avoid chamomile supplements due to potential complications.
As with any new supplement, consult your doctor before starting to avoid negative interactions with medications or health conditions.
FAQs
What are some key symptoms of elevated cortisol levels?
High cortisol can lead to suppressed immune function, increased blood pressure, high blood sugar, weight gain, digestive issues, sleep problems, anxiety and depression.
What foods help lower cortisol?
Foods high in omega-3 fatty acids, vitamin C, magnesium and adaptogens like spinach, citrus fruits, fatty fish, and herbs ashwagandha and rhodiola help control cortisol.
When is the best time to take cortisol-lowering supplements?
Take supplements that inhibit cortisol like vitamin C, magnesium and phosphatidylserine in the evening or before bed to prevent excess stress hormone spikes at night.
How long does it take to see results from cortisol blockers?
It can take 2-3 weeks of consistent supplementation to observe measurable improvements in sleep, energy, mood or other cortisol-related symptoms.
Are there side effects to taking these cortisol supplements?
When taken at moderate doses these supplements are generally well tolerated with minimal risks, but consult your doctor, especially if taking medication.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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