Best Supplements to Reduce Cortisol

Signs and Risks of High Cortisol

Common symptoms of high cortisol levels

• Weight gain, especially around the stomach, elevated cortisol levels trigger appetite and cravings for high-calorie foods, which contributes to the accumulation of visceral fat around the belly area.
• Sleep disturbances, mood disorders, and more – cortisol could cause sleep disturbances as it works to regulate the wake cycle. High cortisol levels, especially in the evenings, can lead to insomnia, ultimately causing mood disorders such as depression.
• Fatigue and weakness – elevated cortisol levels can cause persistent tiredness as well as muscle weakness in the upper arms and thighs.
• Other physical issues – headaches, gastrointestinal issues, and muscle pain could also occur when cortisol levels are high.

Health risks of prolonged elevated cortisol

• High blood pressure/high blood sugar – cortisol causes a spike in both blood pressure and blood sugar. If left unchecked, high cortisol levels could cause hypertension and type 2 diabetes.
• Cardiovascular diseases – since a rise in cortisol levels affects fat storage and blood sugar, it can increase the risk of cardiovascular diseases. Cortisol can affect the heart and blood vessels directly, and it can increase cardio-metabolic risk factors such as obesity.
• Osteoporosis – cortisol can reduce bone formation while increasing resorption. It can also impair calcium absorption, thus affecting bone density. These negative impacts on bone health can contribute to osteoporosis.

How Supplements Can Help Lower Cortisol

Supplements can help reduce cortisol levels in the body. They are available in various forms, including capsules and pills. These supplements work to help the body manage stress and anxiety by moderating the body’s stress response, supporting the adrenal function, and enhancing relaxation and better sleep.

While supplements could help lower cortisol levels, combining them with lifestyle changes could have more impact. Eating nutrient-rich foods and working out regularly can maintain healthy cortisol levels; therefore, incorporating supplements to this mix will have remarkable results.

Top Supplements to Reduce Cortisol

Ashwagandha

Ashwagandha is an adaptogenic herb used for stress management. It is also used to improve fertility, exercise, and sleep. A 2021 systematic review published in the National Institutes of Health fact sheet analyzed seven studies that investigated the efficacy of ashwagandha to treat stress and anxiety.

The studies found that ashwagandha significantly reduced stress and anxiety levels, reduced sleeplessness and fatigue, and reduced serum cortisol levels when compared to a placebo. In most of the studies, the benefits were greater with doses of 500 to 600 mg/day.

Ashwagandha can cause side effects such as:

• Mild digestive issues, e.g., diarrhea, nausea
• Liver issues
• Interactions with medications

Magnesium

Magnesium is an essential mineral that supports various body functions, including blood pressure control, blood sugar regulation, protein synthesis, and muscle and nerve function. Also, Magnesium is a key ingredient commonly found in brain supplements.

Low magnesium levels elevate cortisol production, while chronic stress can use up magnesium, creating a vicious cycle where deficiency and stress worsen each other. Studies in Clinical Endocrinology agree that magnesium supplementation improves urinary cortisol excretion, thereby lowering cardiovascular disease risk.

Magnesium is abundant in foods like avocado, almonds, black beans, cashews, dark chocolate, peanuts, spinach, and whole wheat. The daily recommended magnesium intake is 400 to 420 mg/day.

Magnesium supplements could cause side effects such as:

• Nausea, stomach upset, and diarrhea
• Large doses could cause serious side effects, including low blood pressure, irregular heartbeat, slowed breathing, and confusion

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Omega-3 Fatty Acids (Fish Oil)

Fish oil contains fatty acids such as omega-3, which improve your immune system, heart health, hormone production, and energy.

A randomized controlled trial in Molecular Psychiatry established that omega-3 reduced overall cortisol and inflammation during stress. By doing so, omega-3 may slow accelerated aging and reduce depression risk.

Omega-3 fatty acids can be derived from foods such as mackerel, salmon, herring, cod liver oil, oysters, sardines, flaxseed, chia seeds, walnuts, and soybeans. The daily recommended dosage for omega-3 is 250-500 mg/day.

Vitamin C

Vitamin C is abundantly found in fruits and vegetables. It has many health benefits, such as protecting cells from damage. It also plays a vital role in various bodily functions, including collagen formation, immune system support, and wound healing.

According to the Stress and Health journal, vitamin C supplementation lessens hypercortisolemia caused by chronic stress.

Vitamin C can be sourced from citrus fruits like lemons and oranges, strawberries, tomatoes, potatoes, broccoli, and leafy greens such as spinach and kale. The daily recommended dosage of vitamin C is 90 mg/day for adult men and 75 mg/day for adult women.

L-theanine

L-theanine is a non-protein amino acid present in tea leaves. It has anti-inflammatory, antioxidant, and anti-anxiety effects. L-theanine can reduce cortisol levels in situations of acute stress.

Studies in the Nutrients journal acknowledge that L-theanine has the potential to promote mental health in individuals with stress-related ailments and cognitive impairments.

Other than reducing cortisol levels, L-theanine can improve sleep, regulate blood pressure, and enhance immune function. The daily recommended L-theanine dosage is 200 to 400 mg/day.

Rhodiola Rosea

Rhodiola rosea, like Ashwagandha, is an adaptogen that can help lower cortisol and manage stress. Traditionally, Rhodiola rosea is used to stimulate the nervous system, treat stress-induced fatigue and depression, as well as to enhance physical performance.

A 2022 study in the Molecules journal agrees that Rhodiola rosea is effective in managing various aspects of stress-induced conditions.

Rhodiola rosea can also improve mood, protect cells from damage, and provide anti-aging benefits. The recommended Rhodiola rosea daily dose is commonly between 200 to 600 mg/day.

Ginseng

Ginseng is a traditional herb packed with antioxidants known as ginsenosides. These antioxidants work to boost your immune system, manage chronic inflammation, and repair organ damage.

Recent findings published in the Journal of Ginseng Research have revealed that ginseng works to adjust the hypothalamic-pituitary-adrenal (HPA) axis and control hormones. Therefore, ginseng has beneficial effects on the brain and heart, bone health, and erectile dysfunction.

Although ginseng has numerous health benefits, it can cause side effects such as headaches, insomnia, dizziness, skin reactions, and an upset stomach. The daily recommended ginseng dosage is 200 to 400 mg/day.

Our Top Picks & Expert-Recommended products to reduce Cortisol

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CogniUltra Best for

Cogniultra® supports key brain functions like memory, focus, and mental clarity. By supplying essential nutrients and improving cerebral blood circulation, it helps combat cognitive decline and enhances overall brain performance. Made with safe, natural ingredients, Cogniultra® is a great choice for anyone aiming to sharpen their mental edge—whether you're dealing with age-related brain fog or just want to stay focused and alert.

Its key benefits include sharper memory, improved concentration, and a more balanced mood. This supplement is especially beneficial for adults in their middle age or older who want to maintain or enhance cognitive health.

CogniUltra is a cognitive support formula crafted with potent ingredients such as DMAE, Green Tea Extracts, and L-Glutamine HCL. It works to support brain health and bolster mental focus and clarity.

In terms of reducing cortisol, CogniUltra features vitamin C, which is known to reduce cortisol levels, delay cognitive decline, and enhance focus.

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NooCube Best for

NooCube is another brain-boosting supplement that may help improve mental focus, clarity, and memory. This nootropic features ingredients such as Bacopa monnieri Extract, L-Tyrosine, L-Theanine, Panax Ginseng, and Cat’s Claw Extract, among others.

The presence of L-theanine is an assurance that cortisol levels will reduce thanks to its ability to lower stress while enhancing alertness. Panax Ginseng is also a good inclusion as it can reduce stress and improve mental performance.

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Magic Mind Best for

Magic Mind is a plant-based brain health supplement that promises to boost energy, focus, and mental clarity without causing adverse effects. It features ingredients that are designed to enhance cognitive function, reduce stress, and provide a continuous supply of energy, jitter-free.

Some of these notable ingredients include Bacopa monnieri Extract, Lion’s Mane Mushroom, Ashwagandha, Rhodiola Extract, L-Theanine, Matcha Extract, and vitamin B2. B3, and B12.

Magic Mind can work effectively in reducing cortisol levels as it contains adaptogens such as Ashwagandha and Rhodiola Extract. It also contains L-theanine, which promotes relaxation effective for calming the mind. Moreover, vitamin C is also present, which, as we know, will further lower cortisol in the body.

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How to Incorporate These Supplements into Your Routine

In order for you to obtain optimal results from these supplements, you have to take the recommended daily dosage. For instance, ginseng’s daily intake is 200 to 400 mg/day. Less than this amount could be ineffective, and more could cause serious side effects.

When it comes to timing, it really depends on the specific supplement.

• Morning – supplements such as Rhodiola rosea, vitamin C, and ginseng are recommended to be taken in the morning to sustain energy and focus throughout the day.
• Evening/Night – Ashwagandha, L-theanine, and magnesium work better when taken in the evenings as they aid relaxation and sleep.
• With Meals – Omega-3 fatty acids and vitamin C are well tolerated when taken with meals. It is recommended to take omega-3 fatty acids with food that contains fat.

Natural Ways to Lower Cortisol Without Supplements

Although supplements may work to reduce your stress levels by regulating cortisol production, there are natural ways to keep this stress hormone in check without supplements. These include:

• Meditation
• Deep breathing exercises (the 4-7-8 breathing technique)
• Yoga and other movements
• Connecting with nature
• Sleep hygiene includes healthy habits to ensure you get a good night’s sleep e.g., not using your phone before bedtime.
• Limiting caffeine and nicotine

Managing stress through hobbies such as painting, swimming, or fishing

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Precautions and When to Consult a Doctor

Before starting on cortisol-reducing supplements, it is important to consult your healthcare provider. Your doctor will monitor your cortisol levels through medical tests and advise you accordingly.