Cortisol is a hormone in our body. It helps us deal with stress. But too much cortisol is not good. High cortisol can make us feel tired and sick. It can also cause weight gain and sleep problems. So, many people want to lower their cortisol levels.
One way to lower cortisol is by taking certain supplements. These supplements can help your body relax and feel better. In this article, we will talk about the best supplements that lower cortisol. We will explain how they work and how to use them safely.
What Is Cortisol?
Cortisol is called the “stress hormone.” Our body makes it when we feel worried or scared. It helps give us energy to face problems. But if cortisol stays high for a long time, it can cause health problems.
Some problems from high cortisol are:
- Weight gain, especially in the belly
- Sleep troubles
- Feeling tired or weak
- Weaker immune system
- High blood pressure
Because of these problems, people look for ways to lower cortisol.
How Do Supplements Help?
Supplements can help lower cortisol by calming the body. Some supplements help the brain relax. Others help the body produce less cortisol. Some give your body the nutrients it needs to work better.
But remember, supplements are not magic. They work best with good sleep, healthy food, and exercise. Always talk to a doctor before starting any new supplement.
Top Supplements That Lower Cortisol
Here are some of the best supplements to lower cortisol:
1. Ashwagandha
Ashwagandha is a plant used in traditional medicine. It is known as an adaptogen. Adaptogens help the body handle stress better. Studies show ashwagandha can lower cortisol levels. People who take it often feel less stressed and more relaxed.
How to use: Usually, people take 300-600 mg per day. It is best to follow the label or doctor’s advice.
2. Rhodiola Rosea
Rhodiola is another adaptogen. It helps reduce stress and fatigue. Rhodiola may lower cortisol by balancing the body’s response to stress. It can also improve mood and energy.
How to use: Typical doses are 200-400 mg daily. Start with a low dose to see how your body reacts.
3. Phosphatidylserine
This is a natural fat found in the brain. Phosphatidylserine can reduce cortisol after exercise or stress. It helps calm the nervous system and improve memory.
How to use: Doses of 100-300 mg per day are common. Taking it before or after stressful events may help most.
4. Magnesium
Magnesium is a mineral important for many body functions. It helps relax muscles and nerves. Low magnesium can increase cortisol and stress. Taking magnesium supplements can lower cortisol and improve sleep.
How to use: Adults can take 200-400 mg daily. Magnesium citrate or glycinate forms are easier to absorb.
5. Omega-3 Fatty Acids
Omega-3 fats come from fish and some plants. They help reduce inflammation and stress. Studies show omega-3s can lower cortisol and improve brain health.
How to use: Fish oil supplements with 1,000 mg of EPA and DHA are common. Eating fatty fish twice a week also helps.
6. Holy Basil (tulsi)
Holy basil is an herb used in Ayurvedic medicine. It acts as an adaptogen. Holy basil helps reduce stress hormones like cortisol. It also supports the immune system.
How to use: Take 300-500 mg of holy basil extract daily. Drinking holy basil tea is another option.
7. L-theanine
L-Theanine is an amino acid found in green tea. It promotes relaxation without causing sleepiness. L-Theanine can lower cortisol by reducing stress and anxiety.
How to use: Typical doses are 100-200 mg. Taking it before stressful events helps calm your mind.
8. Vitamin C
Vitamin C is a powerful antioxidant. It helps protect the body from stress damage. Vitamin C can reduce cortisol levels during stress.
How to use: Adults usually take 500-1000 mg daily. Eating fruits like oranges and strawberries also provides vitamin C.
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Table: Summary of Cortisol-Lowering Supplements
| Supplement | How It Works | Typical Dose |
|---|---|---|
| Ashwagandha | Adaptogen; reduces stress hormone | 300-600 mg/day |
| Rhodiola Rosea | Adaptogen; balances stress response | 200-400 mg/day |
| Phosphatidylserine | Supports brain; lowers cortisol after stress | 100-300 mg/day |
| Magnesium | Relaxes muscles; lowers cortisol | 200-400 mg/day |
| Omega-3 Fatty Acids | Reduces inflammation and stress | 1,000 mg EPA+DHA/day |
| Holy Basil | Adaptogen; lowers stress hormones | 300-500 mg/day |
| L-Theanine | Calms mind; reduces anxiety | 100-200 mg/day |
| Vitamin C | Antioxidant; reduces cortisol during stress | 500-1000 mg/day |
How to Choose the Right Supplement
Choosing a supplement depends on your needs. If you feel very stressed, adaptogens like ashwagandha or rhodiola may help. If you have trouble sleeping or muscle tension, magnesium is good. For brain support, phosphatidylserine works well.
Always check the quality of the supplement. Look for trusted brands. Read labels to avoid extra ingredients. Start with a low dose. See how your body reacts before increasing.
Safety Tips
- Talk to your doctor before starting supplements.
- Do not take more than the recommended dose.
- Stop if you feel any side effects.
- Keep a healthy diet and exercise regularly.
- Manage stress with good sleep and relaxation.
Other Ways to Lower Cortisol
Supplements help, but other steps are important too. Try these tips:
- Get 7-9 hours of sleep every night.
- Exercise for 30 minutes most days.
- Practice deep breathing or meditation.
- Eat healthy foods like fruits and vegetables.
- Spend time with friends and family.
- Avoid too much caffeine or alcohol.
These habits help keep your cortisol balanced. They work well with supplements.
Frequently Asked Questions
What Supplements Help Reduce High Cortisol Levels?
Supplements like ashwagandha, omega-3, and phosphatidylserine can lower cortisol. These support stress relief and hormone balance naturally.
Can Magnesium Supplements Lower Cortisol In The Body?
Yes, magnesium helps calm the nervous system and reduce cortisol. It is often used to ease stress and improve sleep.
Does Ashwagandha Effectively Decrease Cortisol Hormone?
Ashwagandha is known to reduce cortisol levels by lowering stress. Many studies show it helps improve mood and energy.
How Does Omega-3 Fatty Acid Impact Cortisol?
Omega-3 fatty acids reduce inflammation and lower cortisol production. They support brain health and stress management.
Conclusion
Cortisol is a hormone that helps with stress. But too much cortisol can harm your health. Some supplements can help lower cortisol. Ashwagandha, rhodiola, magnesium, and others support your body.
Remember, supplements are not a quick fix. Healthy habits and medical advice are important. Choose supplements carefully and use them safely. With the right approach, you can manage cortisol and feel better every day.
