Understanding Cortisol and Its Impact on Health
Cortisol is commonly known as the "stress hormone" in the body. When we encounter stressful situations, either physically or emotionally, cortisol is released to help our body deal with the stress. However, prolonged and elevated cortisol levels can lead to a myriad of health issues.
In the short term, cortisol helps regulate blood sugar levels and blood pressure. It also helps suppress non-vital bodily functions to allow us to direct energy towards dealing with stressors. However, when stress becomes chronic and cortisol levels remain high, it can impair immune function, blood sugar regulation, blood pressure, memory, concentration and sleep quality.
Impacts of Elevated Cortisol
Some of the key conditions and health impacts associated with elevated cortisol levels include:
- Lower immune function
- Higher blood sugar levels
- Increased blood pressure
- Fatigue and low energy
- Insomnia
- Anxiety
- Depression
- Cloudy thinking and memory impairment
- Weight gain, particularly around the midsection
Finding ways to effectively manage stress and lower cortisol levels is therefore vital for overall health. This is where cortisol lowering supplements may help.
Understanding Cortisol Lowering Supplements
Cortisol lowering supplements are natural products designed to help regulate cortisol production and manage perceived stress levels. Many of these supplements impact cortisol levels indirectly by supporting the health of our body's stress response systems.
Key Ingredients That Help Lower Cortisol
Some of the most common and effective ingredients found in cortisol lowering supplements include:
- Rhodiola rosea: An adaptogenic herb that helps moderate the stress response.
- Ashwagandha: An Ayurvedic adaptogenic herb shown to lower cortisol.
- Phosphatidylserine: A fat-soluble amino acid that blunts the release of cortisol in response to mental stress.
- L-theanine: An amino acid found in green tea that promotes relaxation and has anti-stress benefits.
- Magnesium: An important mineral many adults are deficient in, which contributes to high stress levels.
- Omega-3s: Healthy fats that help lower inflammatory markers and promote resilience against the effects of stress.
How They Help
These ingredients and other botanicals and nutrients found in cortisol lowering supplements can provide support in a number of ways, including:
- Helping moderate cortisol response to stress
- Supporting healthy inflammation response
- Promoting mental relaxation and easing anxiety
- Enhancing overall resilience and adaption to stress
- Providing vital micronutrients we often don't get enough of
Research-Backed Cortisol Lowering Supplements
While many products claim to help with stress and high cortisol, the following six supplements have strong clinical research demonstrating their efficacy:
1. Ashwagandha
Ashwagandha is arguably one of the most powerful adaptogenic herbs used for lowering cortisol. Multiple studies confirm its ability to reduce serum cortisol levels and self-reported measures of stress and anxiety.
2. Rhodiola Rosea
This botanical has been shown to help moderate cortisol levels in response to both mental and physical stress. Research confirms Rhodiola counters some of the negative impacts of stress, including mental fatigue, anxiety and burnout.
3. Omega-3s
Omega-3 essential fatty acids, especially the bioactive forms EPA and DHA found primarily in fish oils, have natural cortisol lowering effects. They help blunt spikes in inflammation and maintain cellular health.
4. Magnesium
One of the most common nutrient deficiencies, low magnesium intake undermines our resilience to stress. Getting enough magnesium supports overall nervous system balance, cardiovascular health and mental relaxation.
5. Phosphatidylserine
This unique amino acid compound has been shown to reduce cortisol release triggered by both physical stress from exercise and mental stressors. It also improves mood and cognitive performance.
6. L-theanine
Found in black and green tea, the amino acid L-theanine is gaining recognition for boosting alpha brain wave activity and promoting an alert yet relaxed mental state. It has robust clinical support for easing anxiety and blunting cortisol spikes from stress.
Dosage Recommendations
The optimal dosage varies based on which specific ingredients or commercial formula you opt for. Most standardized herbal extracts are effective within a dosage range of 300mg to 600mg. For single ingredients like magnesium or omega-3s, the recommended daily intake for general health and stress adaptation is:
- Magnesium: 400-500 mg/day for men; 300-400 mg/day for women
- EPA/DHA: 500-1000 mg/day combined
- L-theanine: 200-400 mg/day
Refer to the supplement facts panel of any commercial cortisol lowering formula for the specific dosages of patented or standardized ingredients in their unique product.
Lifestyle Tips for Lowering Cortisol
While supplementation can provide key support, making certain lifestyle changes is equally important to control cortisol levels naturally. Some of the top lifestyle tips include:
Get Plenty of Sleep
Not getting 7-9 hours of quality sleep fuels high stress and cortisol release. Prioritize proper sleep hygiene nightly.
Exercise Smart
Frequent high-intensity and endurance exercise can spike cortisol levels. Emphasize regular but moderate activity along with stress-reducing practices like yoga and walking.
Healthy Diet
Follow an anti-inflammatory diet full of fruits, vegetables, healthy fats and high-quality proteins. Limit sugar and refined grains that encourage cortisol secretion.
Relaxation Practices
Incorporate relaxation techniques like breathwork, meditation, massage and nature exposure to activate your rest-and-digest nervous system each day.
A comprehensive plan combining targeted supplementation with smart lifestyle strategies tailored to your individual needs gives you the best chance of getting cortisol levels back in check.
FAQs
What are the most common symptoms of high cortisol?
The most common symptoms include anxiety, unexplained weight gain, insomnia, racing mind, poor memory and concentration, digestive issues, fatigue, depression and cravings for unhealthy foods.
How quickly do cortisol lowering supplements work?
Most adaptogenic herbs and nutrients require consistent use for a few weeks to maximize their cortisol and stress lowering benefits. You may notice initial improvements within days or a few weeks but the full effects often take 4-12 weeks.
When is the best time to take them?
In the morning between breakfast and lunch is ideal for most cortisol-lowering supplements. Some ingredients also have a sleep-enhancing effect so can be taken before bed if needed.
Do I need to cycle cortisol supplements?
Most adaptogenic herbs and ingredients like magnesium can be taken year-round. But some experts recommend taking a brief 1-2 week break every 2-3 months, especially from herbals, to avoid developing a tolerance.
Are there side effects or interactions?
Negative side effects are uncommon at standard doses but can include upset stomach, dizziness, headaches or irritability if high doses are taken. Check with your doctor if combining with prescription medications.
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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