Top 7 Supplements to Reduce Cortisol Naturally

Understanding Cortisol, the "Stress Hormone"

Cortisol is commonly referred to as the "stress hormone." It's produced by the adrenal glands as part of the body's natural response to stress, either physical or emotional. In small doses, cortisol helps the body adapt to stressors and fuels the fight-or-flight response.

But when cortisol levels remain chronically elevated, it can negatively impact health. High cortisol has been linked to issues like anxiety, depression, digestive problems, heart disease, sleep disturbances, and weight gain.

Finding healthy, natural ways to keep cortisol levels balanced is important for overall wellbeing. Certain supplements may help lower cortisol and promote a sense of calm.

Supplements that May Reduce Cortisol Levels

Research shows certain vitamins, minerals, herbs, and other compounds can potentially help regulate cortisol production and relieve stress. Here are some of the top supplements to consider:

1. Ashwagandha

Ashwagandha is an adaptogenic herb used in Ayurvedic medicine to treat stress and anxiety. Multiple studies confirm ashwagandha can significantly lower cortisol levels. It also helps reduce symptoms related to chronic stress.

2. Phosphatidylserine

Phosphatidylserine is a phospholipid thats essential for cell membrane function. Studies reveal supplementing with phosphatidylserine derived from soybeans may blunt the cortisol spike induced by acute physical stress.

3. Rhodiola

Rhodiola rosea is another adaptogenic herb shown to help the body adapt to various stressors. Human research confirms rhodiola supplementation can reduce perceived stress and help regulate cortisol release during stressful situations.

4. Magnesium

Magnesium is involved in over 300 bodily processes and most people don't get enough from diet alone. Research indicates magnesium deficiency is connected to heightened cortisol release. Supplementing with magnesium helps modulate the stress response.

5. Omega-3 Fatty Acids

Omega-3s from fish oil, krill oil, or algal sources may buffer the body against stress-induced cortisol spikes. Studies confirm omega-3 supplementation lowers cortisol release following stressful conditions.

6. Vitamin C

Known for its immune-boosting antioxidant properties, vitamin C also helps regulate cortisol. Research demonstrates that vitamin C supplementation curbs excessive cortisol secretion during intense physical exercise.

7. Vitamin B Complex

B vitamins like vitamin B6, B12, and folate are crucial for managing stress and supporting adrenal health. Studies show that taking a vitamin B complex can help lower cortisol levels during stressful situations.

How These Supplements Help Lower Cortisol

There are a few key mechanisms by which these supplements help regulate cortisol release:

Adaptogenic Effects

Adaptogenic herbs like ashwagandha and rhodiola specifically help the body adapt to stressors. They regulate hormones involved in the stress response including cortisol. This promotes better resilience.

HPA Axis Support

The HPA axis refers to the bidirectional communication between the hypothalamus, pituitary gland, and adrenal glands that regulates cortisol. Certain nutrients support healthy HPA axis function.

Adrenal Nourishment

The adrenals glands produce cortisol. Vitamins like C and B complex, along with minerals like magnesium, nourish adrenal health to support normal cortisol rhythms.

Blood Sugar Regulation

Balancing blood sugar is tied to cortisol levels. Unstable blood sugar can trigger excess cortisol release. Supplements that stabilize blood glucose can moderate cortisol secretion.

Additional Tips to Manage Cortisol

In addition to supplementation, there are many lifestyle measures that can help maintain normal cortisol rhythms. These include:

Get Enough Sleep

Not getting 7-9 hours of quality sleep per night can disrupt cortisol production. Follow good sleep hygiene practices like limiting electronics use before bed.

Exercise

Regular moderate exercise helps relieve stress and regulate cortisol levels. However, overtraining can have the opposite effect, so find the right balance.

Relaxation Practices

Activities like meditation, yoga, deep breathing, and massage therapy activate the body's relaxation response to counter elevated cortisol.

Healthy Diet

Eat a nutrient-dense diet focused on whole, unprocessed foods. Limit sugar intake to help balance blood glucose and cortisol.

Social Connection

Loneliness and isolation can increase cortisol. Make time for social connection and community support as part of coping with stress.

Potential Side Effects of Cortisol-Lowering Supplements

When taken as directed, supplements that help lower cortisol are generally well tolerated with minimal risk of side effects. However, a few potential adverse effects include:

• Gastrointestinal upset (nausea, diarrhea)
• Headaches
• Drowsiness
• Dizziness
• Increased anxiety
• Irritability
• Fatigue

To avoid complications, start with the lowest recommended dose and increase gradually as needed. Consult your healthcare provider before taking supplements if you have any medical conditions or take medications.

A Supplement to Avoid for Cortisol Control

One supplement that should be avoided for cortisol regulation is liquorice root. Liquorice directly inhibits the enzyme involved in cortisol breakdown. This disrupts the HPA axis and cortisol signaling.

The Bottom Line

Chronic stress and elevated cortisol levels have many detrimental effects on health. Research confirms certain supplements including ashwagandha, magnesium, omega-3s, and B complex vitamins can safely support healthy cortisol rhythms.

Incorporate these with lifestyle measures like sleep, exercise, relaxation, and a healthy diet. Keeping cortisol balanced helps maintain energy, vitality, and resilience in the face of life's stressors.

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.