Best Supplements to Lower Cortisol Levels

Cortisol is a hormone that your body produces when you’re stressed, and it can have many negative effects on your health, such as weight gain, high blood pressure, diabetes, insomnia, and more.

So how can you lower your cortisol levels naturally? Well, there are some herbs and nutrients that can help you do that.

 

Here are some of the most effective ones:

 

Ashwagandha

 

This adaptogenic herb has been shown in several studies to reduce cortisol levels and improve the body’s response to stress. Dosages typically range from 250-500 mg taken one to two times daily.

 

Futurebiotics Ashwagandha Extra Strength

 

 

 

Magnesium

 

This essential mineral plays a role in regulating the body’s stress response. Supplementation with magnesium (around 250-400 mg per day) has been associated with decreased stress and cortisol levels in some studies. Foods like leafy green vegetables, nuts, seeds, and whole grains are good sources of magnesium.

 

NOW Magnesium Glycinate

 

 

 

 

Omega-3 Fatty Acids

 

Research suggests that omega-3 fatty acids, particularly EPA and DHA found in fish oil, may help regulate the stress-response system and potentially lower cortisol levels. Dosages of 1.25-2.5 grams daily have shown promise in some studies.

 

Nordic Naturals Ultimate Omega

 

 

 

 

Rhodiola Rosea

 

Another adaptogenic herb, Rhodiola, may help the body adapt to stress and balance cortisol levels. It’s believed to modulate the HPA axis, which plays a central role in cortisol production.

 

 

L-Theanine

 

This amino acid, found in green tea, has been shown to have anti-anxiety effects and may help reduce cortisol levels. Studies have shown a reduction in cortisol after consuming L-theanine.

 

Life Extension, L-Theanine

 

 

 

Vitamin C

 

This antioxidant plays a role in cortisol modulation, particularly during stress, by influencing the HPA axis. Research indicates that vitamin C may help reduce excessive cortisol production in response to stressors.

 

California Gold Nutrition, USP Grade Vitamin C

 

 

 

Ginseng

 

This traditional Chinese herb, also an adaptogen, is believed to affect cortisol by decreasing the amount released by the adrenal glands and the HPA axis. However, more research is needed in this area.

 

 

Shop at iHerb

 

 

 

Consider these supplements as valuable tools that may help reduce cortisol levels and contribute to your overall health.

 

Alongside supplementation, making a conscious effort to avoid or effectively manage stressors related to work, relationships, finances, and other areas of life is crucial for long-term well-being.