The Best Supplements That Help Control Cortisol Levels
Cortisol, often called the “stress hormone,” plays a vital role in our body’s response to stress. However, chronic high levels of cortisol can lead to a host of health problems, including weight gain, high blood pressure, and anxiety. Fortunately, there are supplements that can help regulate cortisol levels. Let's explore the best supplements for controlling cortisol, how they work, and the science behind their effectiveness.
Understanding Cortisol
Before we dive into the supplements, let's get a better understanding of cortisol. Produced by the adrenal glands, cortisol is released in response to stress and low blood glucose levels. It helps regulate metabolism, reduce inflammation, and control the sleep-wake cycle. While cortisol is essential for health, chronic stress can lead to consistently high levels of cortisol, which can negatively impact your health.
Best Supplements to Control Cortisol
- Ashwagandha (Withania somnifera)
- Rhodiola Rosea
- Phosphatidylserine
- Omega-3 Fatty Acids
- Magnesium
- L-Theanine
- Holy Basil (Ocimum sanctum)
- Vitamin C
Ashwagandha (Withania somnifera)
Overview: Ashwagandha is a powerful adaptogenic herb that has been used in Ayurvedic medicine for centuries. It helps the body adapt to stress by modulating cortisol levels.
How it Works: Ashwagandha works by inhibiting the production of cortisol and enhancing the function of the adrenal glands. It helps balance cortisol levels, reducing the physical and psychological effects of stress.
Scientific Evidence: A study published in the Indian Journal of Psychological Medicine found that participants who took ashwagandha experienced a significant reduction in cortisol levels compared to those who took a placebo (Chandrasekhar et al., 2012).
Dosage: The typical dosage ranges from 300 mg to 600 mg per day, usually taken in divided doses.
Rhodiola Rosea
Overview: Rhodiola Rosea is another adaptogenic herb that helps the body cope with stress. It is known for its ability to reduce fatigue and improve mental performance.
How it Works: Rhodiola helps regulate cortisol levels by influencing the hypothalamic-pituitary-adrenal (HPA) axis, which controls the body's stress response.
Scientific Evidence: A study published in Phytomedicine demonstrated that Rhodiola supplementation significantly reduced cortisol levels and improved symptoms of stress in participants (Olsson et al., 2009).
Dosage: The recommended dosage is typically between 200 mg and 600 mg per day, taken in the morning or early afternoon.
Phosphatidylserine
Overview: Phosphatidylserine is a phospholipid that plays a crucial role in cell membrane function and is found in high concentrations in the brain.
How it Works: Phosphatidylserine helps reduce cortisol levels by modulating the HPA axis and improving the body's response to stress.
Scientific Evidence: Research published in the Journal of the International Society of Sports Nutrition found that phosphatidylserine supplementation significantly reduced cortisol levels in response to exercise-induced stress (Kingsley et al., 2006).
Dosage: The typical dosage is 300 mg per day, usually taken in divided doses.
Omega-3 Fatty Acids
Overview: Omega-3 fatty acids, found in fish oil and flaxseed oil, are known for their anti-inflammatory properties and numerous health benefits.
How it Works: Omega-3 fatty acids help reduce cortisol levels by modulating inflammation and improving the function of the HPA axis.
Scientific Evidence: A study published in Nutrition Research showed that omega-3 supplementation significantly reduced cortisol levels and improved heart rate variability, a marker of stress resilience (Mori et al., 2000).
Dosage: The recommended dosage is typically 1,000 mg to 3,000 mg per day, taken with meals.
Magnesium
Overview: Magnesium is an essential mineral involved in over 300 biochemical reactions in the body, including muscle and nerve function, blood glucose control, and energy production.
How it Works: Magnesium helps regulate cortisol levels by supporting adrenal gland function and promoting relaxation.
Scientific Evidence: A study published in the Journal of Human Nutrition and Dietetics found that magnesium supplementation significantly reduced cortisol levels and improved symptoms of anxiety in participants (De Souza et al., 2017).
Dosage: The recommended dosage is 200 mg to 400 mg per day, taken with food.
L-Theanine
Overview: L-Theanine is an amino acid found in green tea known for its calming effects and ability to promote relaxation without causing drowsiness.
How it Works: L-Theanine helps reduce cortisol levels by promoting alpha brain wave activity and increasing the production of calming neurotransmitters like GABA.
Scientific Evidence: A study published in the Journal of Nutritional Neuroscience showed that L-Theanine supplementation significantly reduced cortisol levels and improved relaxation in participants (Kimura et al., 2007).
Dosage: The typical dosage ranges from 100 mg to 200 mg per day, usually taken before stressful events or in the evening.
Holy Basil (Ocimum sanctum)
Overview: Holy Basil, also known as Tulsi, is an adaptogenic herb used in Ayurvedic medicine to promote relaxation and balance the body's response to stress.
How it Works: Holy Basil helps regulate cortisol levels by modulating the HPA axis and supporting adrenal function.
Scientific Evidence: A study published in the Journal of Ayurveda and Integrative Medicine found that Holy Basil supplementation significantly reduced cortisol levels and improved symptoms of stress and anxiety (Cohen, 2014).
Dosage: The recommended dosage is typically 300 mg to 600 mg per day, taken in divided doses.
Vitamin C
Overview: Vitamin C is a powerful antioxidant that supports immune function, skin health, and overall well-being.
How it Works: Vitamin C helps reduce cortisol levels by modulating the stress response and supporting adrenal gland function.
Scientific Evidence: A study published in the International Journal of Sports Medicine showed that vitamin C supplementation significantly reduced cortisol levels and improved the body's response to physical stress (Peters et al., 2001).
Dosage: The recommended dosage is typically 500 mg to 1,000 mg per day, taken with meals.
Combining Supplements for Optimal Results
Combining different supplements can enhance their effectiveness in controlling cortisol levels. For example, pairing adaptogenic herbs like Ashwagandha and Rhodiola with magnesium and omega-3 fatty acids can provide a comprehensive approach to stress management. Always consult with a healthcare professional before starting any new supplement regimen, especially if you are taking other medications or have underlying health conditions.
Lifestyle Tips for Managing Cortisol
In addition to taking supplements, there are several lifestyle changes you can make to help manage cortisol levels:
- Regular Exercise: Engage in regular physical activity to reduce stress and improve overall health. Aim for a combination of aerobic exercises, strength training, and flexibility exercises.
- Healthy Diet: Eat a balanced diet rich in whole foods, including fruits, vegetables, lean proteins, and healthy fats. Avoid excessive caffeine, sugar, and processed foods.
- Adequate Sleep: Ensure you get 7-9 hours of quality sleep each night. Establish a regular sleep routine and create a relaxing bedtime environment.
- Stress Management: Practice stress-reducing techniques such as meditation, deep breathing, yoga, or mindfulness.
- Social Support: Maintain strong social connections and seek support from friends, family, or support groups when needed.
Wrapping It Up
There you have it—the best supplements to control cortisol and support your body’s stress response. From adaptogenic herbs like Ashwagandha and Rhodiola to essential nutrients like magnesium and omega-3 fatty acids, these supplements can help you manage stress and maintain overall health. Remember, it’s essential to combine supplementation with a healthy lifestyle and consult with a healthcare professional to determine the best approach for your individual needs.
About the Author
Matt Mosman (MS, CISSN, CSCS) is a research scientist, endurance athlete, and the founder of Simply Good Supplements. Matt holds his B.S. in Exercise Science from Creighton University and his M.S. in Exercise Physiology from the University of California. Matt and his family reside in Spearfish South Dakota, where they enjoy running, mountain biking, camping, and all the outdoor adventures Spearfish has to offer.
References:
- Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3), 255-262.
- Olsson, E. M., von Schéele, B., & Panossian, A. G. (2009). A randomized, double-blind, placebo-controlled, parallel-group study of the standardized extract SHR-5 of the
