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Supplements for high cortisol levels are an important part of natural treatment modalities for hormonal health, however without understanding the science or research it can leave you spinning your wheels. In this guide, we'll reveal the top supplements to lower cortisol and highlight foods you can incorporate into your diet to boost your cortisol-balancing chops.
One of the primary culprits of high cortisol? Technology.
Cluttered inboxes. Constant notifications. Doom scrolling. It’s pretty much impossible to escape tech-fueled stress. But external stress isn’t the only problem—its sneaky internal sidekick, cortisol, is quietly guarding the gates of your health. Often dubbed the "stress hormone" or “fight or flight” hormone, cortisol can wreak havoc (or be your best ally) on your journey to better health.
Proven Signs of High Cortisol
Before we jump into the best supplements to reduce cortisol, let’s first look at some of the most common symptoms of high cortisol.
Feeling Frazzled & Overwhelmed All the Time
If you constantly feel on edge or frazzled, your cortisol levels might be to blame. Chronic stress keeps your cortisol levels elevated, which can make you feel you’re always in fight-or-flight mode. Technically speaking, cortisol is doing its job because it is one of your survival hormones. Too much cortisol for too long can make you feel wired and agitated all the time, even when you’re trying to get the sleep you desperately need to function the next day.
Weight Gain & Cortisol: Packing on the Dreaded Belly Fat
Another telltale sign of high cortisol is stubborn belly fat. High cortisol levels can lead to weight gain, particularly around the midsection, because this hormone promotes fat storage in the abdominal area. And of course, stress tends to cause stress eating, which only fuels the problem.
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Other common symptoms of high cortisol include:
- High blood pressure
- High blood sugar
- Fatigue
- Mood swings
- Muscle weakness
- Sleep disturbances
It’s safe to say that if you’re reading this, you suspect you have high cortisol levels and you’re itching for a simple and effective treatment for high cortisol.
So what are the best supplements to lower your cortisol levels?
The Top Supplements To Reduce Cortisol
Now that we’ve identified some common signs of high cortisol, let’s explore some effective supplements that can reduce cortisol.
Ashwagandha & High Cortisol
Ashwagandha is an adaptogenic herb that has been used in traditional medicine for centuries. In the last few years, it has become a popular supplement to help reduce stress and cortisol in people struggling with chronic stress, unmanageable fatigue, and unexplainable weight gain. This herb is the go-to choice for cortisol reduction supplements because it has been shown to reduce stress, anxiety, and depressive symptoms while also reducing cortisol. In fact, studies have shown that taking ashwagandha supplements can lower cortisol by between 11% and 32%.
Magnesium & Cortisol
We wouldn’t be doing you justice if we didn’t mention magnesium for cortisol management. This essential mineral helps your body relax by regulating neurotransmitters that promote a calm mood. Magnesium also plays a key role in managing your body’s stress response, effectively lowering cortisol levels. Adding a magnesium supplement to your daily routine can help you unwind and sleep more soundly, giving you the energy to tackle whatever life throws your way.
L-Theanine & Cortisol
If you love a good cup of tea, then you’ll be thrilled to know that L-Theanine, an amino acid found in green tea, can help reduce cortisol levels. L-Theanine promotes relaxation without causing drowsiness, by increasing serotonin, dopamine, and GABA in your brain. These happy hormones help to combat stress, consequently lowering your cortisol levels.
Of course, we can’t forget our Anxiety System, a three-step lozenge system designed to relieve stress and balance your cortisol. This system also supports anxiety relief, brain function, sleep, and energy. Our lozenges are packed with magnesium, ashwagandha, l-theanine and other cortisol reducing ingredients to help rebalance your cortisol levels.
Foods That Reduce Cortisol
Supplements are great, but did you know that certain foods can also help manage cortisol levels? Incorporating these foods into your diet can complement the effects of your supplements, which can help to reduce cortisol naturally.
Dark Chocolate for Cortisol Management
First off, we have dark chocolate. Yes, we are proudly pro-chocolate around here. Dark chocolate contains antioxidants known as flavonoids, which can help lower cortisol levels. Research shows that a daily intake of 25g of dark chocolate containing a high amount of flavonoids (500mg) significantly reduced morning cortisol levels after 4 weeks.*
The key thing to keep in mind is that dark chocolate needs to contain a high amount of flavonoids. Chocolate with a small amount of flavonoids didn’t show any reduction in cortisol in this study.
Fatty Fish, Omegas, & Cortisol
Ready to swim your way to lower cortisol levels? Fatty fish like salmon, mackerel, and sardines are loaded with omega-3 fatty acids, which help to reduce inflammation and studies show people with low omega-3 levels are more likely to have higher inflammation markers, heart rate, and evening cortisol levels (Carisha S. Thesing, et al Omega-3 polyunsaturated fatty acid levels and dysregulations in biological stress systems,Psychoneuroendocrinology, Volume 97, 2018). If you’re not a fan of fish, you can always supplement with a high-quality omega-3 supplement.
Avocado & Cortisol
It’s time to whip up some avocado toast, every Millennial’s favorite breakfast (can we blame them?). Avocados are a great source of magnesium, a mineral essential for regulating your stress response. A lack of magnesium has been shown to make people more susceptible to stress, which of course leads to higher cortisol levels.
Cortisol, Gut Health, and Probiotics
You might not realize it, but your gut health plays a significant role in managing stress and cortisol levels.
Your gut and brain are closely connected through what scientists call the “gut-brain axis.” One of the key links between your brain and gut is through the regulation of neurotransmitters like serotonin.
Your gut microbiome regulates neurotransmitters in your brain by creating certain compounds that regulate the production and transmission of neurotransmitters. An imbalance in your gut microbiome can therefore lead to an imbalance with your neurotransmitters, which can affect your stress response.
According to Dr. Jennifer Bourgeois, an Integrative Health Pharmacist specializing in Nervous System Regulation and Adrenal Health, your gut microbiome also influences your HPA axis, the part of your brain that manages your stress response.
“The trillions of bacteria in the gut influence the HPA axis. A healthy gut microbiome can help modulate the stress response and reduce cortisol production. Dysbiosis, or an imbalance in gut bacteria, can lead to an immune response that causes inflammation. Chronic inflammation keeps the immune system in a constant state of activation, continually stimulating cortisol release. While this initially helps control inflammation, long-term elevated cortisol can suppress immune function and contribute to other health problems.”
But it doesn’t stop there, Gut dysbiosis also affects your vagus nerve, a nerve that runs from your brain stem right down to your stomach. This nerve’s purpose is to downregulate your response to a threat and calm your system down.
“Dysbiosis can alter vagal nerve signaling. Healthy gut microbiota promotes anti-inflammatory vagal nerve activity, while dysbiosis may lead to pro-inflammatory signaling, activating the HPA axis and increasing cortisol levels.”
It’s clear that a healthy, diverse gut microbiome is an important piece of the cortisol reduction puzzle.
Can probiotics truly lower cortisol levels?
Yes. Taking probiotics can help balance your gut bacteria, which in turn can lower cortisol levels. In fact, studies show, a probiotic supplement can lower your urinary cortisol levels by up to 20%.
Ideally, you’d want to take a probiotic that contains strains like Lactobacillus and Bifidobacterium. If you decide to take a probiotic supplement, be sure to choose one that has been proven to colonize in your gut. You don’t want a probiotic that’s going to disappear once it’s worked its way through your digestive system.
Adding fermented foods like yogurt, kefir, and sauerkraut into your diet can also help improve your gut health and lower cortisol levels. These foods are rich in natural probiotics that support a healthy gut microbiome.
The Key Cortisol Takeaway:
Managing stress is important for maintaining overall health and well-being, and keeping cortisol levels in check is a big part of that. By recognizing the signs of high cortisol, incorporating effective cortisol supplements, eating cortisol-lowering foods, and supporting your gut health, you can take charge of your cortisol levels and live a healthier, happier and dare we say — more balanced life.
*Source: Tsang C, Hodgson et al. Effect of Polyphenol-Rich Dark Chocolate on Salivary Cortisol and Mood in Adults. Antioxidants (Basel). 2019 May 29;8(6):149).