Your body releases cortisol hormone naturally in response to stress. The brain triggers the release of this hormone, which responds to stress and other factors and helps the body manage challenging or exhausting situations. The release of cortisol for a short period can quickly save you from any stressful danger. However, when cortisol levels remain too high for a long time, this can lead to risks of some health problems such as chronic stress and weight gain. If you’re wondering what supplements lower cortisol, certain options can come to the rescue to help decrease these levels effectively. Let's learn about those supplements.
What Supplements Lower Cortisol? 6 Best Options
Along with a well-balanced diet, these supplements can lower the high cortisol levels. Here are the top best supplements to reduce cortisol:
1. Ashwagandha
For many years, Ashwagandha has been an adaptogen herb that is widely used to alleviate anxiety and help adapt quickly to stress. This herbal compound is one of the effective supplements to lower cortisol as it helps manage stress effectively. It is also a great aid in fertility and sound sleep.
According to one study, daily consumption of ashwagandha, either 250 mg or 600 mg, can significantly decrease the cortisol level while improving sleep quality.
Another research shows that a daily intake of 300 mg of ashwagandha lowers cortisol levels and enhances focus, memory, and psychological health after 90 days. The current effects are promising but further extensive studies are still required to understand its effectiveness.
Read Also: Ashwagandha Uses, Benefits And Side Effects
2. Omega-3 Fatty Acids
Omega-3 is one of the significantly adequate cortisol-lowering supplements highly associated with reduced cortisol levels.
Research shows that people affected by stress have low levels of omega-3 fatty acids. Here, Omega-3 supplements can help reduce the stress levels.
As per a study, omega-3 fatty acids supplementation intake shows a 33% drop in cortisol levels. Moreover, it is vital to good heart health and the immune system. Fish oil is significantly rich in omega-3 fatty acids, which can be a superior supplement. However, if you are looking for a natural source of omega-3 fatty acids, mackerel, sardines, anchovies, salmon, and other kinds of fatty fishes is a great option.
Read Also: 10 Medically Proven Benefits of Fish Oil Capsules
3. Rhodiola
Commonly used as a supplement, Rhodiola is made from the roots of a plant called Rhodiola rosea. It majorly benefits in relieving stress and maintaining cortisol levels.
According to a study, 60 people with stress-related fatigue were given either 576 milligrams of Rhodiola or Placebo for 28 days. The outcomes reveal that participants who consume rhodiola supplementation show lower cortisol levels. The cortisol-reducing effects of Rhodiola are all due to the compound "salidroside," a polyphenol supposed to hinder the chemical breakdown of neurotransmitters like serotonin, dopamine, and norepinephrine. All these three chemical messengers strongly impact mental behavior patterns and are essential for normal brain function.
4. Vitamin C
Vitamin C is a potent antioxidant that plays a significant role in strengthening the body's immune system and fighting against stress.
Adding vitamin C supplementation to your diet efficiently helps reduce the high cortisol levels and lower the risk of the physiological effects of stress. Deficiency of vitamin C is associated with many stress-related disorders like anxiety and depression. With Vitamin C supplements, which have mood-boosting and antidepressant properties, it is easy to manage stress.
As per research, a high dose of vitamin C supplementation in response to stress can decrease anxiety and maintain blood pressure levels.
Also Read: Benefits of Vitamin C: A Guide to Effective Supplementation
5. L-Theanine
L-theanine is a good option if you are looking for plant-based supplements to decrease cortisol. L-theanine supplements have L-theanine as a main ingredient, an amino acid that can reduce cortisol concentrations. You can find these supplements in the form of pills or tablets. Additionally, you can get it from different varieties of green teas.
L-theanine supplement has incredible anti-anxiety, anti-inflammatory, and antioxidant effects. Even a study shows that drinking L-theanine reduces the high cortisol level after 3 hours. Helping with stress disorders, this potent supplement also improves mood and supports normal sleep, research says.
Good sleep quality is essential for mental and physical health and relieves stress. Whether you prefer green tea containing L-theanine or consume any L-theanine supplementation, including it in your supplement list may be beneficial.
Read Also: Health Benefits of Green Tea - A Good Health Drink For All
6. Bacopa
Bacopa is naturally an adaptogenic herb that is used to prepare a supplement that can enhance memory and cognition and decrease anxiety.
According to research, 1 dose of bacopa supplements (320 mg and 640 mg) shows an improved mood, progress in cognitive performance, and reduced cortisol response from stress. Bacopa improves cognitive performance just by simply preventing anxiety. It works by increasing the levels of dopamine and serotonin hormones and significantly lowering the levels of stress hormones. So, if you are struggling with anxiety and it is negatively affecting your mental thinking capability, bacopa supplements are the ideal choice to go for.
How Is Cortisol Associated With Chronic Stress?
Cortisol and chronic stress are interrelated. When you undergo a stressful situation, your body releases the cortisol hormones in response to the perceived stress or danger. This is beneficial in short-term challenging situations. But, prolonged stress can highly increase cortisol levels, which causes chronic stress. A long-term increase in cortisol can severely impact your health.
It can lead to severe issues like diabetes, muscle weakness, weight gain, high blood pressure, heart disorders, osteoporosis, or bone loss. Other associated matters include sleep problems, difficulty concentrating, lack of energy, infertility, kidney stones, impaired immune system, and gastroesophageal reflux diseases. Therefore, knowing the causes and working to lower cortisol levels can help maintain optimal health.
What Are The Causes Of High Cortisol Levels?
Several factors contribute to high levels of cortisol hormones in the body, including:
Prolonged chronic stress causes the body to keep releasing cortisol as a fight response, which leads to high cortisol levels.
Certain health conditions, such as adrenal tumors and Cushing's syndrome, can increase cortisol levels.
Some medications, particularly oral corticosteroids, can lead to high cortisol levels.
Some lifestyle factors like limited physical activity, poor diet, and lack of sleep can also be the reason.
However, you can regulate cortisol healthily with stress management, lifestyle changes, and supplementation.
How To Lower Cortisol Naturally?
Lowering cortisol levels naturally involves stress management techniques and lifestyle changes. Follow these tips:
Get enough sleep by aiming for 8-9 hours each night.
Exercise regularly as it helps reduce stress and stabilize cortisol levels.
A nutritious diet rich in lead proteins, fruits, whole grains, and vegetables contributes to stable cortisol levels.
Practice mindful techniques like meditation, deep breathing, yoga, or progressive muscle relaxation, lowering cortisol levels when stressed.
Stay hydrated by having 6-8 glasses of water daily, as dehydration is also a cause of increased cortisol levels.
Build good and healthy relationships with your friends, partners, and family members, as they can help you get through stressful situations.
Avoid having caffeinated beverages in the evening or at night, as caffeine can interrupt sleep.
Reduce refined sugar intake as it can cause cortisol spikes, making you feel stressed and nervous.
Taking up your favorite hobbies like dancing, singing, or reading books can be rewarding and relaxing, providing something to concentrate on and removing the stress from the mind.
Spend time in nature because a green environment has calming effects and can reduce cortisol levels.
Manage your time by prioritizing essential tasks, as running out of your precious time makes you stressed, which leads to cortisol spikes.
Avoid stress factors such as stressful jobs, negative people making you feel stressed, etc., as they are clear root causes and must be avoided.
Wrapping Up
Certain supplements can aid in lowering the cortisol hormones, thus reducing the stress linked with everyday situations in life. Knowing what supplements lower cortisol can be very helpful in managing your cortisol levels when appropriately used in addition to a healthy lifestyle. These potent supplements can even treat anxiety, increase concentration, improve sleep quality, and help with many issues related to mental health in people with chronic stress. It is essential to know that you always take professional guidance before planning to have any of the supplements to lower your cortisol levels. Healthcare providers will ensure the supplements you will be taking are not potentially dangerous with your other medications.
Read Also 10 Best Vitamins And Supplements To Balance Hormones
Frequently Asked Questions
What are some natural supplements to reduce cortisol?
Some natural cortisol supplements are ashwagandha, vitamin C, Rhodiola rosea, and L-theanine. They consist of potential minerals and herbs that help lower cortisol levels.
How can I lower my cortisol levels quickly?
To quickly decrease your cortisol levels, practice exercises like deep breathing. , slowly inhale through your nose, hold your breath for a few seconds, and gently exhale through your mouth. Repeat many times.
How to decrease cortisol levels naturally?
You can naturally decrease cortisol levels by practicing techniques like deep breathing, meditation, and yoga. Also, eating healthy food, getting adequate sleep, and exercising regularly can manage cortisol levels.
How do you lower cortisol levels?
To lower your cortisol levels, eat whole foods, add supplements, exercise regularly, get enough sleep, and avoid caffeine-rich food or beverages.
Are there any side effects of cortisol supplements?
Though, in general, cortisol supplements are safe, some people might experience a few side effects like dizziness, digestive issues, or headaches. Therefore, always seek medical guidance before taking any supplements.
What are the best supplements to reduce cortisol and belly fat?
The best supplements to reduce cortisol and belly fat are Ashwagandha, Rhodiola, Fish oil, Vitamin C, and Bacopa.
Reviewed by
