10 Best Supplements to Lower Cortisol Naturally

If you're struggling with supplements to lower cortisol, you're not alone — millions of women experience this, and understanding the root cause is the first step toward real relief.

Living in a world governed by deadlines and goals can be a daunting task, but excessive stress can impact your health negatively. When one goes through anxiety-stressing situations, chronic stress occurs, and cortisol levels increase. One’s adrenal glands let out hormones when going through rough experiences, which include cortisol, to help one cope. Considering the methods to rectify the consequences of chronic stress, supplements can be highly instrumental in reducing cortisol levels. Higher levels of cortisol for a prolonged period of time can induce significant health issues, so utilizing methods to reduce cortisol is beneficial in maintaining health. Do you feel under constant stress? If so, then it is time to figure out methods that can help in lowering cortisol levels. This essay outlines how one can reduce cortisol levels with supplements to sustain good health.

Understanding Cortisol and Its Effects

The body’s adrenal cortex secretes cortisol which is released based on the circadian rhythm of the body. Synthesis of cortisol takes place in periodic cycles. It is at its peak at roughly 8 am, slowly decreasing throughout the hours and resting at midnights. After midnights, it slowly starts increasing again. Each individual’s normal cortisol levels differ and typically are higher during morning for easy awakening and minimal at night for sleep.

Along with other steroid hormones, a significant level of cortisol assists in preserving the body’s balance. From an individual’s psychological and cognitive capabilities to his or her physical abilities, cortisol has a great impact on the human organism. The release of cortisol due to stress factors commonly comes from extreme heat, injury and pain, allergies to food, infections, issues in the workplace, financial problems, and even complications in relationships. Caffeine or coffee can also aid in the stimulation of cortisol, as it is produced while under stress. Psychological stress is the main factor that causes the need for cortisol the fastest.

Cortisol is a steroid hormone critical to the body’s metabolism. However, an excess of it can be detrimental to health. Fortunately, the market nowadays has a plethora of supplements that lower stress and cortisol levels. Having said that, medical conditions such as Cushing syndrome or tumors on the pituitary gland can also increase the production of Cortisol. Therefore, it is necessary to get a doctor’s evaluation. In both scenarios, any form of physical or psychological stress that adds extra pressure to the mind and body will most likely further increase Cortisol levels.

Cortisol affects several health issues, which shows how important it is to us. The hormone is crucial in managing blood glucose, energizing proper metabolism, and providing neurological, cardiovascular, and mnemonic support. Additionally, cortisol helps reduce body inflammation. In the nervous system, the hormone boosts alertness and energy and improves memory and learning processes. Having cortisol in the body is generally useful as it creates a benefit in many aspects in the normal range; however, too much released will have a negative impact on the body. 

Excess cortisol can cause hypertension, sleep disorders, immune system suppression, visceral obesity, and mood swings. High levels of cortisol increase blood pressure and the risk of heart disease. Simultaneously, it lowers the body’s immunity by inhibiting the production of white blood cells that fight against infections. Cortisol may detrimentally affect sleep quality, which results in daytime fatigue.

Cortisol is essential to the body’s stress response or fight-or-flight response in order to shield us from danger. The adrenal glands are primarily responsible for its s synthesis, but the pituitary gland and hypothalamus also play supporting roles. Cortisol production is managed by a system called the hypothalamic–pituitary–adrenal (HPA) axis, which is rather intricate. 

The axis initiates in the brain, where the hypothalamus sends signals that stimulate cortisol, which then produces an adrenocorticotropic hormone (ACTH). The ACTH moves through the bloodstream to the adrenals, where the ACTH activates the adrenal glands to synthesize CCortisol. Phathom it, the workings of the body’s structures and systems need a way to regulate cortisol levels. Hence, the HPA axis is the controller of those levels.

When being chased by a tiger, for example, the body goes into survival mode (“fight-or-flight” reaction), characterized with a faster heart rate, increased blood flow to the muscles, and increased attention. As part of this escape plan, the body functions at overdrive speed, while cortisol, in the meanwhile, boosts blood sugar levels to provide energy to the muscles. 

Prolonged stress interrupts cortisol production, with grave physiological repercussions like muscle fatigue, weight gain, headaches, flouted immunity, sleep upheaval, and most menacingly, increased risks of depression and anxiety. elevated cortisol over time compounds oxidative stress, heart disease and foggy brain. This brain deterioration harms health in countless ways, from problems with concentration and memory to cognitive dysfunction in general. 

More specifically, and this increase of cortisol correlates to higher lower performance rates on tests designed to evaluate executive functioning such as problem-solving and attention span. Additionally, elevated cortisol has been associated with prolonged response times, resulting in decreased balance levels and marked interference in motor coordination and control.

Cortisol is able to cause weight gain and diabetes from a metabolic standpoint due to its function in glucose concentration and its regulation of fat storage location hormones such as insulin and leptin.

Supplements that Help Reduce Cortisol Production

1. Phosphatidyl Serine Lowers

Cortisol lowering supplements phosphatidylserine

The use of Phosphatidyl Serine as a cortisol lowering agent is popular considering that it is effective in lowering the stress hormone’s effects. PS is a lipid molecule that is readily obtained from both plants and animals. PS supplementation reduces the cortisol production by modulating the HPA (hypothalamic-pituitary-adrenal) axis.

PS works by modulating the cortisol receptors, thus taking them out of the ability to enhance the trigger state. The ‘HPA axis’ is a set of interactions that controls the release of cortisol and other adrenocorticotropic hormones from the pituitary gland as a response to stress. A deficiency in cortisol receptor activation leads to a suppressive response to corticoliberin and adrenocorticotropin. In addition to better control of neurotransmitters such as dopamine or acetylcholine, PS is capable of rendering certain peripheral regions more efficient. 

In essence, numerous studies using PS have concluded that the average levels of cortisol in the body decrease significantly over a timeline. It is accepted that the main reason for the effects of PS treatment is better sleep and modulation of enzymes responsible for cortisol release. Due to lower levels of stress hormones and increased sleep quality, phosphatidylserine supplementation has been observed to improve sleep quality.

Studies indicate that phosphatidylserine enhances the functioning of the hypothalamic pituitary adrenal (HPA) axis, thereby reducing the cortisol levels during stress. HPA axis dysfunction from chronic stress can simply be defined as lack of sensitivity to cortisol level. This ‘catch-22’ situation tends to make a person increasingly stress vulnerable. The adrenals simply become hyperactive and secrete too much cortisol without receiving any signals from the HPA to stop.

2. Vitamin C Lowers Cortisol

From what was stated above, it is clear that vitamin C is an essential nutrient that helps in the proper working of the adrenal glands. Apart from the adrenal glands, vitamin C also plays a decisive part in digestion, boosting immunity, maintaining healthy skin, improving cognitive functions, and so forth. Hence, the adrenal glands are responsible for sustaining several hormones within the human body and for providing energy during the day. 

In that regard, vitamin C assists with many bodily functions. The metabolic processes of vitamin C are actually facilitated within certain boundaries. On an even broader angle, Vitamin C sustains adequate concentrations of various hormones – the glucocorticoids, among which is cortisone. These greatly help the body in managing stress, hypertension, and general health. Maintaining vitamin C in the body in healthy and balanced proportions could assist in achieving optimum levels of cortisol.

Cortisol production can be inhibited by vitamin C on account of its potentiation of certain enzymes present in the adrenal glands. There appear to be enzymes that aid in the regulation of cortisol in the adrenal glands, and it looks like vitamin C helps to modulate these enzymes. Some literature has proposed that vitamin C has the capacity to significantly lower cortisol levels by inhibiting the 11beta-HSD1 enzyme. This is a crucial enzyme because it controls the quantity of active cortisol in the body, so inhibiting this enzyme will mean that, overall, fewer amounts of the hormone will be available.

However, vitamin C is believed to increase the activity of 11beta-HSD2, the enzyme that decreases the pool of active cortisol in the body. Hence, vitamin C preserves the balance of the hypothalamic-pituitary-adrenal (HPA) axis that regulates the cortisol level because, as has been shown, vitamin C assists these enzymes and, in return, the normal activity of the HPA axis indeed helps to maintain. In addition, vitamin C helps in the treatment of oxidative damage, which excess cortisol, if untreated, will exacerbate.

What is more, Vitamin C is said to promote adequate immune functions, which helps lessen the stress inflicted upon the body and, in turn, reduces cortisol levels. In addition, Vitamin C’s role in helping control the production of cortisol involves helping regulate the anterior pituitary adrenal axis. Furthermore, Vitamin C helps reduce oxidative stress suffered during the excessive overproduction of cortisol, which can do damage if not managed. Additionally, Vitamin C is reported to support healthy immune functions, which can reduce the physiological stress on the body and, therefore, reduce levels of cortisol.

Research suggests that the administration of high doses of vitamin C leads to suppression of cortisol production. This indicates that Vitamin C is a useful supplement to help in situations when one wants to manage over activity of stress hormones.

For those wanting to control cortisol levels naturally through Vitamin C supplementation, taking Vitamin C 500-1000mg daily is suggested.amino acids

3. The Effects of Vitamin B on Cortisol Production

As noted previously, Vitamin B is important to an individual’s health while also being crucial for the physical processes that take place in the body. ***What stands out most is its function in cortisol’s production in phases of stress, mainly because cortisol is viewed as the primary mediator for stress. Vitamin B assists with the synthesis of cortisol because it is part of a biochemical pathway that breaks down specific proteins and  into a more extensively usable form – glucose.*** Everything revolves around Vitamin B and the way it functions, so it becomes imperative to analyze the specifics of the mechanism it lies on before understanding it fully.

The glucose breakdown process can be defined as ‘gluconeogenesis.’ However, vitamin B definitely aids in more than one way with the breakdown of amino acids and even with the storage of energy needed during the cellular respiration and protein synthesis processes. Whenever there is a lack of Vitamin B present, the balance of cortisol will, in fact, be altered but only based on the amount of energy that is required to get triggered.

Vitamin B groups together eight distinct vitamins, and even though they have different functions, together, they work in a synergistic way that provides multifaceted health benefits. One of the benefits of Vitamin B that stands out the most is its capability to manage cortisol production alongside many other benefits.

Studies claim that B vitamins are very important in keeping up the levels of the stress hormone cortisol. For instance, Vitamin B6 is well-known for reducing the secretion of cortisol, among other stress responses, therefore helping moderation, which prevents excesses. In addition, Vitamin B12 assists in moderation so that there is not too much cortisol circulating in the body during different types of physical and emotional stresses.

Lowering cortisol levels has also been demonstrated to be effective with B5, B6, and B12. They all are powerful suppressors of the hormone which is highly overproduced in times of chronic stress and is detrimental to the person’s physical as well as mental well-being. A more recent study conducted by University of California revels that B5, B6, and B12 are very effective in getting rid of excess cortisol within the human body.

In this study, thirty subjects received either a placebo or varying doses of each vitamin over a span of a few weeks. The results showed that the subjects with the highest dosage of all three administered vitamins had substantially lower cortisol levels when compared to the placebo and those who were administered one or two B vitamins.

Luckily, research indicates that vitamin B supplements can reduce cortisol levels and restore balance. Vitamins lower the physiological arousal that stressors cause, enabling optimal management of cortisol levels during anxiety or fearful situations. In addition, some vitamin B forms have also been revealed to raise serotonin levels in the brain, which in turn lessens feelings of stress or depression often associated with high levels of cortisol.

4. Fish oil and Omega 3 fatty acids lower cortisol

As for the lower levels of cortisol — a hormone linked to stress and anxiety — fish oil and omega-3 supplements can prove helpful. Cortisol is a hormone that stems from stress and anxiety. Doing this reduces anxiety and stress. Therefore, the effectiveness of the supplements needs to be assessed. Research studies show that participants who took fish oil or omega-3 supplements had lower levels of cortisol in their bodies. This means that fish oil and omega-3s are perfect solutions for stress and health improvement.

It is well documented that Omega-3 fatty acids help in dopamine production. This, in turn, works in reducing inflammation within the body. The lowered inflammation allows for decreases in cortisol, allowing the body to better relax during times of stress. Moreover, fish oil has been shown to improve cognitive functioning alongside sleep quality which assists in controlling stressors that would increase the levels of cortisol within the body.

5. Magnesium Lowering Cortisol

Magnesium is a key trace element in the human body. It enables a lot of biological functions and among them is modulation of cortisol production.

Although the effects of magnesium on reducing cortisol are not precisely known, there are a number of potential reasons that may contribute to this phenomenon. Magnesium might help in reducing sugar levels in the blood by means of insulin control, thus subsequently lowering the amount of cortisol rendered. Other studies indicate that magnesium helps block some enzymes created by stress, which produce cortisol for stressors, such as loud sounds or deadlines. Finally, the anxiety-hindering property of magnesium is believed to be through its potential to activate GABA receptors and, consequently, calm down the nervous system along with cortisol.

6. Rhodiola Rosea Lowers Cortisol

Rhodiola Rosea and Ashwagandha have reputed capabilities of lowering cortisol levels in the body. Traditional medicine has used these herbs for centuries to help people cope with stress and function within the body. Studies have shown that Rhodiola Rosea has a high potential for lowering cortisol levels. As a result, Rhodiola is believed to assist with regulating hormones and boosting energy while also providing much clarity.

Studies recently have shown its potential to lower cortisol levels in the human body while aiding in other health-related issues. Cortisol, or the “stress hormone,” can hinder one’s physical and mental well-being. The benefits of using Rhodiola Rosea include helping to balance hormones in the body and reducing inflammation caused by stress, which all work together to bring down cortisol levels.

Various studies have suggested that Rhodiola Rosea can enhance mood, boost energy levels, and even mitigate some negative effects of stress-induced exhaustion. This can be achieved through depleting dopamine receptors and increasing serotonin levels in the body which reduces stress and decreases cortisol production throughout the day.

7. Anti-cortisol adaptogens such as Ashwagandha.

Ashwagandha has been gaining traction as a supplement for helping lower cortisol levels and improve anxiety. The plant has been used by traditional medicine in India for a long time, and like many herbs, it is said to reduce many ailments. Recent studies have also suggested the herb assists not only with anxiety but also helps improve cortisol levels in the body. As a herb from Ayurvedic tradition, Ashwagandha has been known to help relieve stress and anxiety. Fortunately, it seems that Ashwagandha is also effective in decreasing cortisol levels without harmful side effects.

The use of Ashwagandha as an anti-anxiety drug has been extensively researched, and every study conducted to ascertain its impact on cortisol concentration seems to range from having positive outcomes.

According to studies, ashwagandha helps regulate HPA axis function, which drives the release of cortisol from the adrenal glands. It also does this by reducing inflammation and activating GABA receptors within the central nervous system, thereby helping to reduce stress hormones like cortisol.

8. Schizandra Lower Cortisol Levels  

Schizandra is an ancient Chinese herb that is said to have many health benefits, including reducing levels of cortisol.

Others have proposed that schizandra has various ways to reduce cortisol. Considered an adaptogen, Schizandra is thought to help the body better handle physical and mental stress and reduce the fight-or-flight response of anxiety that increases cortisol production, for example. Additionally, some studies show that schizandra could have antioxidant effects, therefore inhibiting the cortisol release from the adrenal glands during oxidative stress. Rhodiola Rosea

9. L-theanine lowers cortisol levels

It has been suggested, among other things, that l-theanine can help modulate the secretion of certain hormones, such as cortisol, in response to stress or anxiety situations. L-theanine is a unique amino acid primarily found in green tea leaves, and it is making waves as a new supplement to help promote lower cortisol levels. Previous research has suggested that l-theanine can decrease stress hormones such as cortisol, while also enhancing relaxation. For these reasons, the amino acid is rapidly growing in popularity as a way to mitigate the impact of the physical and mental effects of stress.

In order to know how l-theanine works on stress you have to analyze how it works. This amino acid has been found to influence many neurotransmitters in the brain, including serotonin and dopamine, which have a calming effect on the body. In addition to this effect, l-theanine boosts alpha-waves activity in the brain, increasing relaxation even further.

10. Cortisol Reduction via Amino Acid Supplementation

The human body relies on amino acids for the synthesis of multiple hormones and neurotransmitters. Cortisol can be lowered through the supplementation of amino acids.

It has been noted that specific amino acids result in lower cortisol levels within the body. Furthermore, research suggests that the metabolism of tryptophan and tyrosine is increased to reduce cortisol levels overtime. Supplementing these amino acids in the diet will assist in achieving feelings of relaxation and serenity, nurturing a balance in hormones as well as enhancing mental health in the long term.

Tryptophan augments the production of serotonin which relieves anxiety and stress, having calming effects. Increased serotonin prevents cortisol from falling into too high or low. Similar actions are exhibited by tyrosine, a predecessor to dopamine and epinephrine which can also diminish cortisol levels.

Benefits of Lowering Cortisol with Supplements

Cortisol inflicts damage when an individual’s demands exceed their coping capabilities. Numerous studies have shown that reducing cortisol levels through supplementation results in a greater sense of well-being, improved quality of cognition and mood, sleep enhancement, and anxiety and fatigue reduction. The more cortisol an individual has, the greater their cognitive or emotional load will create.

Natural Ways to Lower Cortisol

Exercise brings cortisol under control since we know cortisol is a stress hormone. It even improves a person’s general wellness. Exercise also helps regulate hormones like cortisol, so a daily physical activity — running, biking, or even taking a 30-minute walk around the block three times a week — can work wonders. Eating more fruits and vegetables also provides vitamins and minerals that help reduce sugar consumption. Sugar needs to be reduced to lower the blood sugar level, and this impairs the control of cortisol.

Stress is requisite for life, but excessive amounts can be damaging to the body. Thankfully, through effective stress management, excess cortisol can be dealt with. Firstly, practicing mindfulness using tai chi, meditation, and yoga is helpful. Both activities assist in slowing one’s thinking and directing it back to the present so the future does not have to be focused upon. Activities like deep breathing are also powerful. One-on-one and group therapy can be effective in addressing stress because they provide an avenue to offload thoughts and feelings to a trained professional. Building a robust support network among friends can be beneficial. Finally, make sure to get plenty of sleep and rest during the day. This enables you to remain mentally coordinated when dealing with stress challenges throughout the day.

In conclusion, supplements along with specific lifestyle changes can ease stress by controlling levels of cortisol in the body. The right blend of vitamins, minerals, herbs, amino acids, and multivitamins with certain ingredients has the potential to Lower cortisol levels, Restore normalcy. Finally, always remember to your health specialist for advice beforehand before commencing any supplement for a healthy choice.