5 Supplements To Lower Cortisol Naturally

Cortisol is the body’s stress hormone. It manages the body’s response to stress, regulates metabolism (how the body creates energy), and regulates inflammation and immune function.

It’s normal for your cortisol levels to increase occasionally due to stressful situations. However, constantly high cortisol levels can increase the risk of high blood pressure, weight gain, trouble sleeping, and a weakened immune system.

Pairing certain supplements with lifestyle changes may help keep your cortisol levels in check.

Omega-3 fatty acids may help regulate the body’s stress-response system. Low omega-3 levels are associated with high inflammation and stress hormone levels, including cortisol.

One study found that participants who took 2.5 grams of omega-3s daily for four months saw a 19% decrease in cortisol levels and lowered inflammation. People who received 1.25 grams of omega-3s daily did not see a significant change in their cortisol levels.

Omega-3 fatty acids are primarily found in fatty fish, fish oils, chia seeds, and walnuts. Omega-3 fatty acid supplements are also available. Adequate Intake (AI) levels of omega-3 fatty acids in adults are 1.6 grams for males, 1.1 grams for females, 1.4 grams for people who are pregnant, and 1.3 grams for people who are lactating.

Ashwagandha (Withania somnifera) is an Asian herb commonly used to treat anxiety and improve sleep. It’s an adaptogen, meaning it helps manage stress in the body. Several studies have found that ashwagandha lowers cortisol levels and reduces stress, but how it lowers cortisol levels is not well understood.

One research review reported that ashwagandha lowers cortisol in healthy individuals by 11-33% with no significant side effects. Doses used in these studies ranged from 125-600 milligrams daily and were taken for 30-112 days.

Ashwagandha is used safely in doses of up to 1,000 milligrams daily for 12 weeks. Though side effects are uncommon, diarrhea, nausea, and vomiting have been reported.

Magnesium is a mineral involved in nearly all body processes, including blood pressure regulation, blood sugar control, and muscle and nerve function. When your body is stressed and your cortisol levels increase, it tries to fix the problem using stored magnesium.

Low magnesium levels also increase your body’s stress response, further increasing cortisol levels. Maintaining a normal or high magnesium level can help you avoid this loop.

Consuming more magnesium through your diet or supplements may help regulate your cortisol levels. In several studies, magnesium doses of 250-400 milligrams per day were associated with decreased stress and cortisol levels.

The Recommended Dietary Allowance (RDA) of magnesium (from diet and supplements) for adults ranges from 310-420 milligrams. Foods like green leafy vegetables, nuts, seeds, and whole grains are good sources of magnesium. Magnesium supplements are also available if you can’t get enough magnesium from your diet.

The Tolerable Upper Intake Level (UL) for magnesium supplementation is 350 milligrams. High doses of magnesium can cause diarrhea.

Ginseng is a traditional Chinese herb commonly used to treat inflammation and improve mood and memory. It is also an adaptogen, helping to manage stress in the body.

Ginseng is believed to affect cortisol by decreasing the amount released by the adrenal glands and hypothalamic-pituitary-adrenal (HPA) axis. More research is needed to understand how ginseng affects cortisol levels.

When taken as dried root powder or in raw root form, ginseng is considered safe in doses of 200 milligrams to 3 grams daily for up to 12 weeks. When taken as an extract, it is safe in lower doses of 100-400 milligrams daily. Ginseng can increase your blood pressure and cause difficulty sleeping.

Vitamin C, also called ascorbic acid, is naturally found in some foods and available as a supplement.

Research suggests that vitamin C may help maintain the adrenal gland, where most hormones are produced. Specifically, low vitamin C levels may increase the production of steroid hormones. More research is needed to understand how vitamin C affects cortisol levels.

One study evaluated how vitamin C supplements affected people with high cortisol levels due to long-term stress. Participants who received 1 gram of vitamin C daily for two months experienced a 35% drop in cortisol levels, while those who did not receive vitamin C saw a decrease of about 10%.

Foods high in vitamin C include citrus fruits, tomatoes, red and green peppers, and potatoes. The daily RDA for vitamin C is 90 milligrams in adult males and 75 milligrams in adult females. The RDA for people who are pregnant is 85 milligrams and, for people who are lactating, 120 milligrams.

People who smoke cigarettes require 35 milligrams per day more vitamin C than people who do not smoke. The UL for vitamin C in adults is 2,000 milligrams. The most common side effects with very high doses of vitamin C are nausea, diarrhea, and stomach cramps.

Factors that may raise your cortisol levels include:

• Long-term stress: Physical, psychological, or mental stress can increase cortisol levels.
• Long-term steroid use: Taking steroids like prednisone and prednisolone for a long time can increase your cortisol levels.
• Sleeping issues: Your cortisol levels change throughout the day. They are highest around 9 a.m. and lowest around midnight. If you do not get enough sleep during normal sleeping hours, your cortisol levels can be affected.
• Tumors: Tumors in the adrenal glands or the pituitary gland (in the brain) can affect cortisol levels. Both glands produce hormones in the body.
• Certain endocrine conditions: Increased cortisol levels can cause conditions like Cushing’s syndrome, while Addison’s disease causes low cortisol levels.

Other ways to help lower your cortisol levels include:

• Exercise regularly: Regular exercise can lower stress and improve your well-being. Studies have also found that exercise can positively affect stress-related cortisol spikes.
• Improve your diet: A nutritious diet can improve stress and stress-related diseases. Eating plenty of fruits, vegetables, whole grains, and plant-based protein can help reduce your stress-related cortisol levels.
• Manage your stress levels: Limiting your stress levels can prevent your cortisol levels from getting too high. Stress management techniques include going to therapy, journaling, connecting with others, finding time to unwind and relax, and taking breaks from news and social media.
• Perform relaxation techniques: Relaxation techniques like deep breathing, yoga, progressive muscle relaxation, meditation, and mindfulness can help lower your stress and cortisol levels.
• Follow good sleeping patterns: Getting enough sleep supports your overall health and stress management. Most adults need seven or more hours of sleep each night. Habits that can improve sleep include going to bed and waking up at the same time, avoiding caffeine in the evening, and turning off electronics at least 30 minutes before bedtime.
• Limit your alcohol intake: Choosing not to drink or drinking in moderation can improve your overall health. Moderation means no more than two drinks a day for men and no more than one drink a day for women.
• Avoid smoking: Smoking cigarettes and using nicotine products increases your cortisol levels. Avoiding nicotine products can help improve cortisol and stress levels as well as your overall health.

When buying a supplement, make sure it has been independently tested. Unlike medications, supplements are not regulated by the United States Food and Drug Administration (FDA), which means their quality and safety can vary.

Independent testing confirms that the supplement contains the ingredients listed on the label and is free from harmful contaminants. Check for seals from reputable organizations such as NSF International, U.S. Pharmacopeia (USP), or ConsumerLab.

It’s also important to talk with your healthcare provider if you are interested in treating high cortisol levels. They can perform blood tests to check your cortisol and other hormone levels and help you decide which treatment option may be best. They can also evaluate your current medical conditions and medications to determine if a particular supplement is safe.

Cortisol is the body’s stress hormone. Constantly high cortisol levels can increase your risk for high blood pressure, weight gain, trouble sleeping, and a weakened immune system.

Certain supplements, such as omega-3s, ashwagandha, magnesium, ginseng, and vitamin C, may help lower cortisol levels. Lifestyle changes can also help keep cortisol levels in check.

If you are interested in treating high cortisol levels, talk with your healthcare provider. They can check your cortisol levels and help you decide which treatment option may be best for you.