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Supplements to Reduce Cortisol: Types and Uses

Chronic stress has never been a more pressing issue. With stress levels skyrocketing around the world, a new market has opened up: supplements that help reduce cortisol.

While it’s well-recognized that cortisol is a key part of the human body’s stress response, the research behind these supplements is less substantial. However, early studies with small participant numbers show some promising results. Could these supplements be the answer?

What are supplements to reduce cortisol?

Cortisol is one of the key 'stress hormones' in the human body that helps to create the stress response we’re all familiar with. It helps regulate various physiological changes during stress, such as a faster heart rate, elevated blood pressure, and increased alertness. However, other hormones, such as adrenaline, also play significant roles in producing immediate stress symptoms like a faster heart rate and sweaty palms.

However, the long-term impacts of high cortisol levels can be concerning. Chronic stress and elevated cortisol levels are linked to depression, anxiety, impaired cognitive performance, poor sleep, social withdrawal, and even increased risk of chronic diseases such as diabetes and hypertension.

For this reason, supplements to reduce cortisol have gained attention in the health sphere over recent years. Supplements such as ashwagandha, holy basil, and L-theanine are being studied for their potential to reduce high cortisol levels and help protect against its harmful effects.

These supplements are marketed to offer a natural approach to help manage stress and improve your general health. However, current research is limited, and further studies with larger participant numbers are needed to confirm potential benefits.

Types of supplements to reduce cortisol

supplements to reduce cortisol

Early research suggests several supplements may reduce cortisol levels. Here, we’ll explore some of the most promising options: ashwagandha, holy basil, L-theanine, Rhodiola, phosphatidylserine, and magnesium.

Ashwagandha

Ashwagandha (or Withania somnifera) is a herb used in traditional ayurvedic medicine. In this branch of medicine, it is believed to increase energy, improve memory, support general health, and reduce stress and anxiety. Its potential as a stress-reducer has gained interest in the scientific community, and several early studies have been carried out on its potential to lower cortisol.

For example, a 2019 study of 60 adults investigated the effects of ashwagandha on stress. It found that those taking ashwagandha had significantly lower morning cortisol levels than those taking a placebo.

Holy basil

Holy basil (tulsi or Ocimum tenuiflorum) is another herb used in ayurveda. It is considered a sacred plant in Hindu culture and has been used for thousands of years with the belief that it can improve digestive issues, respiratory problems, skin conditions, and overall health.

Modern scientific studies have begun to investigate this herb, too, with promising results as a potential cortisol-reducer. A study on 100 healthy adults found those who took holy basil for eight weeks had lower cortisol levels than those who didn't.

L-theanine

L-theanine is an amino acid found in green tea and several types of mushrooms. It is thought to have protective effects against stress, although much of the research in this area has used animals rather than humans. L-theanine has several other potential health benefits, including antioxidant and anti-inflammatory properties, and immune system regulation, and is even proposed to reduce the risk of obesity.

Rhodiola

Rhodiola is an herb that grows in mountainous areas of Europe, Asia, and North America. It has been used for many years in traditional Chinese and Siberian medicine to help cope with stress. In traditional medicine, it is also believed to improve energy levels (possibly due to its mild stimulant effects) and help with autoimmune diseases — this claim is supported by animal research, but further studies on humans are needed.

Phosphatidylserine

Phosphatidylserine is a phospholipid — a type of fat molecule. It is an important part of cell membranes, especially in the brain. It’s essential for proper brain function and good mental health.

Phosphatidylserine has been found to regulate the body’s stress response and cortisol release. However, existing research is not yet robust enough to prove that using it as a supplement can reduce cortisol levels, and some studies report conflicting results.

Magnesium

Magnesium is an essential mineral for many bodily functions and is important in stress response. It plays a key role in regulating the production of cortisol. Magnesium deficiency is linked to increased stress, which has led to interest in magnesium as a supplement to reduce cortisol. However, further research is needed to confirm its effectiveness as a cortisol-reducing supplement.

Reviewing the benefits of reducing cortisol

There are many potential benefits of reducing cortisol levels in your body. Here are some of the proposed ways that supplements to reduce cortisol may improve your day-to-day life.

Reduced stress

Higher cortisol levels in your body mean a higher level of stress. Many stress management techniques, such as meditation, can help naturally reduce cortisol levels. Supplements may potentially be another way to achieve this drop in cortisol levels, however, more research in this field is necessary.

Better sleep quality

Abnormal cortisol levels are linked to sleep disorders. For example, research suggests high levels of cortisol are associated with daytime sleeping in older adults. If you have high cortisol levels, reducing them may help to improve your sleep, however, it is unclear if supplements can be beneficial in this regard.

Immune system support

Balanced cortisol levels are important for a healthy immune system. Cortisol naturally suppresses your immune system to some extent, which is necessary to a degree because an overactive immune system can lead to autoimmune diseases.

However, high levels of cortisol may suppress your immune system too much and put you at risk for infections. If you have high cortisol, you may benefit from supplements to reduce your levels. However, currently, there is not enough data to suggest that supplementation of cortisol-lowering supplements can have a clinically significant impact on immune system activity.

Improved brain function

Chronically high cortisol levels are linked to impaired cognitive function. Factors that may be affected include memory, decision-making, language, spatial awareness, processing speed, and social understanding. If you have high levels of cortisol, supplementation could potentially improve these factors, though there are limited clinical studies that can support these claims.

Healthy weight management

Long-term high levels of cortisol are linked to obesity. Reducing high cortisol through supplementation may help with weight management and regulating your appetite if you are overweight, but there is not enough research that can substantiate these claims.

Better heart health

Stress and abnormal cortisol patterns may contribute to high blood pressure and heart disease. Supplementation may play a role in regulating high cortisol to potentially support your heart health, but more research is necessary in this field.

Side effects of supplements to reduce cortisol

Many supplements may potentially reduce cortisol, and each is associated with different side effects. Here are some common supplements and their possible side effects.

Ashwagandha

Possible side effects of ashwagandha include:

  • Fever
  • Headache
  • Acid reflux
  • Allergic dermatitis

Lemon balm

Possible side effects of lemon balm include:

  • Increased appetite
  • Risk of withdrawal symptoms (anxiety, irritability, and decreased appetite and sleep) after excessive use

Rhodiola

Out of 10 small clinical studies containing 183 participants in total, no significant clinical side effects were found for Rhodiola.

The effectiveness of supplements in reducing cortisol: do they work?

Initial research on supplements to reduce cortisol is promising but limited. Several early studies with small participant numbers have researched specific supplements — here, we’ll explore a couple of these.

A 2019 study published in the Journal of Functional Foods investigated the use of prebiotics and probiotics as supplements to reduce cortisol. One hundred and ten participants with major depressive disorder took probiotics, prebiotics, or a placebo for eight weeks, but only 81 participants completed the full trial.

The researchers found that both probiotics and prebiotics decreased urinary cortisol (by 20% and 19%, respectively), while probiotics also improved depression symptoms. The cortisol reduction was not statistically significant but was considered clinically notable by the research team.

A 2020 study published in the Journal of the International Society of Sports Nutrition explored the effect of an amino acid mixture on the exercise-induced cortisol response. This study had a very small sample size of just 20 healthy, active men. Participants took either an amino acid mixture (1.8 g arginine, 1.1 g valine, 0.1 g serine) or a placebo. After exercise, the cortisol increase was significantly smaller for the amino acid group without affecting other exercise-related markers like glucose or lactate.

Alternative ways to reduce cortisol

Alternative ways to reduce cortisol

While cortisol-reducing supplements may help reduce stress, they are only a piece of the puzzle. Many lifestyle changes and natural ways of reducing cortisol can work well alongside or instead of supplements. Here are some of the top ways to reduce cortisol naturally.

Regular exercise

A 2022 systematic review suggests that regular exercise reduces levels of cortisol over several weeks. Types of exercise included in this review were walking, yoga, weight training, Qigong, mind-body movement, indoor cycling, using a step machine, and dance movement therapy.

It also found that exercise improves sleep, which can help regulate cortisol and stress. It’s worth noting that although some studies in this review used generally healthy participants, many studies focused on women with breast cancer.

Mindfulness and meditation

Mindfulness practices like meditation and breathing exercises can have a powerful effect on stress, reducing cortisol. These practices help activate the body’s parasympathetic nervous system (known as the 'rest and digest' system).

Regular mindfulness practice may help reduce cortisol levels in the long term. If meditation isn’t your thing, don’t worry — activities like reading, gardening, painting, or playing an instrument can also be mindful practices to reduce stress.

Quality sleep

Cortisol and sleep are known to affect each other significantly. Over time, a lack of sufficient, good-quality sleep can lead to higher stress levels and increased cortisol. To improve your sleep, keep your bedroom quiet, dark, and cool at night, avoid caffeine before bedtime, and create a regular sleep routine.

A balanced diet

Many cortisol-reducing supplements originally come from plants, so it’s no surprise that eating a healthy, varied diet may help to keep cortisol lower. A diet rich in unprocessed foods, such as fruits, vegetables, whole grains, and lean protein, can help to manage stress and keep you healthy. Drinking enough water is also important for stress management.

Social support

A strong social network is also an important part of cortisol management. Spending time with loved ones, having meaningful conversations, and taking part in group activities can help to keep stress levels down.

How to choose the best product?

Many supplements are marketed as cortisol-reducing. Depending on the ingredients and the overall product quality, each supplement may offer slightly different effects.

Below, we highlight some factors that you should consider when choosing a supplement to help you navigate the market.

  • Quality. Look for third-party testing and certification to confirm the composition’s adherence to the label.
  • Brand reputation. Reputable companies should be transparent about their manufacturing processes, third-party testing, and potential risks associated with supplement use and provide comprehensive reviews.
  • Ingredients. Several compounds may support healthy cortisol levels. Look at the ingredients to determine if their action is suitable for your goals and preferences. You should also consider any interferences with the medication you are taking and any underlying health conditions.
  • Serving size. Consider the serving size and whether it needs to be taken once or several times per day, with or without food, to determine whether the supplement will be easy to integrate into your lifestyle.

📝Healthnews editor's top picks

In a separate article, we reviewed the best supplements to reduce and control cortisol. Below, we provide a summarized list of our top choices.

PrimeGENIX CortiSync supp
  • Contains seven different adaptogens: ashwagandha, holy basil, L-theanine, lemon balm, litchi, magnolia, and rhodiola
  • 2 capsules a day with food
  • Several ingredients tested in human clinical studies
  • May help reduce anxiety and stress
  • Advertised to boost focus and energy
  • May help optimize cortisol levels

We think this product is one of the best on the market. It is aimed at reducing cortisol levels thanks to its impressive formula, which blends multiple adaptogens together.

OWELI ASHWAGANDHA stress and mood formula
  • Ashwagandha is the only active ingredient
  • 2 capsules a day at any time
  • Third-party tested
  • Ingredient is backed by clinical studies
  • May help reduce stress and anxiety
  • May support hormonal balance
  • May support energy, cognitive function, and vitality

We think this supplement is excellent for those who primarily struggle with elevated stress and anxiety, as ashwagandha is suggested to help reduce these.

Now Foods L-Theanine 200 mg
  • L-theanine and inositol as active ingredients
  • One capsule once or twice a day on an empty stomach
  • L-theanine anxiolytic properties have scientific evidence
  • Claimed to offer relaxation without drowsiness
  • Inositol has a role in nervous system health

L-theanine is naturally found in green tea and has been shown to have some potential antistress properties. We think this is a good supplement to try if you want help in addressing stress and anxiety but do not like ashwagandha.

FOCL Night Stack comm block
  • Valerian, ashwagandha, passion flower, hops cones, 5-HTP, magnesium
  • Non-GMO, vegan, and organic
  • 2 capsules 30–60 minutes before bed
  • Melatonin-free
  • Promotes restorative sleep

This might be a suitable supplement to take if you struggle with falling or staying asleep due to elevated cortisol. Sleep deprivation can increase cortisol levels even more, so we found this supplement a potential natural remedy for supporting quality sleep without opting for melatonin.

VitalityPRO TMG comm block
  • Trimethylglycine as the active ingredient
  • 1 or 2 capsules daily
  • Vegan
  • Third-party tested
  • Designed to support vascular health

Trimethylglycine may have vascular health by potentially aiding in the reduction of homocysteine levels, which, when increased, are linked to elevated cortisol levels. We found this supplement useful if you want to focus on supporting cardiovascular health.

Diving into the latest research on supplements to reduce cortisol

Here, we’ll explore the latest developments in research on supplements to reduce cortisol. However, recent research still lacks large enough participant numbers to draw any firm conclusions.

A 2022 study on the effects of holy basil extract

This study, published in Frontiers in Nutrition, explored the effects of holy basil extract on stress, mood, and sleep. Cortisol was one of the factors measured.

One hundred volunteers aged 18–65 were given either 125 mg of holy basil extract twice a day or a placebo. After eight weeks, participants underwent a stress test, and those who had taken holy basil had significantly lower cortisol levels compared to the placebo group. They also had lower resting levels of cortisol than the control group.

A 2022 study on the effects of ashwagandha

This study on ashwagandha and stress was published in the Journal of Ayurveda and Integrative Medicine. Sixty healthy adults (43 women, 17 men) who reported they had been feeling stressed recently took part in the study. Participants were divided into three groups for 30 days: 225 mg/day ashwagandha, 400 mg/day ashwagandha, and a placebo group.

The 225 mg/day ashwagandha group had significantly reduced cortisol from day 0 to day 15 and day 30. The 400 mg/day group had reduced cortisol, but it was not significant. The placebo group showed a non-significant increase in cortisol levels. All groups showed improvements in anxiety, depression, perceived stress, and food cravings over time, but there were no significant differences.

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