Supplements to Lower Cortisol

January 27, 2025 Lucas Kaelin 8 min read

Effective Supplements for Stress Relief: Lower Cortisol Naturally

Stress is an unavoidable part of life, but consistently high cortisol levels due to chronic stress can have harmful effects on your health. Cortisol, often referred to as the “stress hormone,” plays a key role in our body’s stress response, helping us cope with difficult situations. However, when cortisol remains elevated for long periods due to chronic stress, it can lead to a variety of negative health effects, including weight gain, disrupted sleep, mental fog, and even a weakened immune system. If you’re searching for effective supplements to lower cortisol or trying to get some insight if high cortisol is your issue, you’re in the right place!

Luckily, several scientifically-backed supplements can help lower cortisol naturally. These supplements work by regulating the body’s stress response, promoting a sense of calm, and improving mood and overall well-being. In this article, we’ll dive into the best cortisol-lowering supplements that can help reduce stress, improve sleep quality, and support mental clarity and if focusing on cortisol levels make sense for you!

Understanding Cortisol and Its Role in the Body

Before diving into the supplements, it’s important to understand what cortisol is and how it affects the body. Cortisol is produced by the adrenal glands in response to stress, and it plays a role in:

Regulating metabolism
Modulating the body’s immune response
Supporting blood sugar balance
Managing inflammation

However, when cortisol levels remain elevated due to chronic stress, they can cause issues like:

Weight gain
Poor sleep quality and insomnia
Increased anxiety or mood swings
Reduced cognitive function

The Myth of Cortisol and Weight Gain: What You Need to Know

Many people believe that elevated cortisol levels is the main reason behind weight gain, especially around the abdominal area, and the reason they struggle to lose weight. While cortisol does play a role in the body’s stress response and can influence fat storage, research suggests that it is not the sole or even primary factor in weight gain.

The Science Behind Cortisol and Weight Gain

Cortisol does contribute to the process of fat storage, particularly in times of high stress. When cortisol levels rise, the body is signaled to store energy in the form of fat as part of its “fight or flight” response. However, the idea that elevated cortisol levels alone are responsible for weight gain is an oversimplification of the process.

Several factors contribute to weight gain, and cortisol is just one piece of the puzzle. In fact, a study published in Obesity (2010) found that cortisol levels were not directly correlated with increased fat mass in the general population. Instead, factors such as poor diet, lack of physical activity, and genetics play a much larger role in weight gain and difficulty losing weight.

Is Cortisol the Primary Cause of Your Struggles?

If you’ve been told that cortisol is why you’re not losing weight, it’s important to take a step back and consider other factors:

Caloric Intake and Diet: Your diet plays a significant role in weight loss. Excess calorie consumption and poor food choices (e.g., high sugar and fat intake) can contribute to weight gain, regardless of cortisol levels.
Lack of Physical Activity: Sedentary lifestyles are one of the most significant contributors to weight gain and difficulty losing weight. Regular physical activity increases energy expenditure and helps regulate hormones like insulin, which play a key role in fat storage.
Sleep and Stress Management: Chronic stress can lead to poor sleep quality, which in turn can influence weight. However, it is the combination of poor sleep, high caloric intake, and lack of exercise that truly contributes to weight gain, not cortisol alone. Studies show that insufficient sleep can lead to hormonal imbalances that increase hunger and cravings for high-calorie foods, making it harder to lose weight. Harvard Health Publishing (2022)
Genetics: Your genetic makeup also plays a role in how your body responds to stress and how it stores fat. Some individuals may have a genetic predisposition that makes it easier for them to gain weight or harder to lose it.

Supplements to Lower Cortisol

1. Ashwagandha: A Natural Stress Buster

What is it? Ashwagandha, also known as Withania somnifera, is a powerful adaptogenic herb used in traditional medicine for centuries. Adaptogens help the body adapt to stress and balance hormone levels, including cortisol.

How it works: Ashwagandha has been shown to significantly reduce cortisol levels. A 2012 study found that individuals who took ashwagandha extract experienced a 30% reduction in cortisol levels, as well as improved stress resilience. The herb works by regulating the hypothalamic-pituitary-adrenal (HPA) axis, which is responsible for cortisol production.

Best for: Those seeking a natural, well-researched remedy to lower cortisol and manage stress levels.

2. Rhodiola Rosea: Boosting Energy and Reducing Stress

Supplements to Lower Cortisol:
Rhodiola Rosea, Boosting Energy and Reducing Stress

What is it? Rhodiola rosea is another adaptogenic herb that helps the body handle stress by supporting the adrenal glands and regulating cortisol.

How it works: Studies suggest that rhodiola rosea can help reduce cortisol levels during periods of stress. One study published in the Journal of Psychopharmacology showed that rhodiola supplementation helped reduce the negative effects of stress and decreased cortisol production. It also improves energy levels, making it an excellent option for those experiencing fatigue due to chronic stress.

Best for: Individuals who need an energy boost along with cortisol management.

3. Phosphatidylserine: The Cognitive Protector

What is it? Phosphatidylserine (PS) is a phospholipid that plays a crucial role in cognitive function, particularly in memory and attention.

How it works: Phosphatidylserine has been shown to reduce cortisol levels, particularly in response to physical stress. A study conducted on athletes showed that taking phosphatidylserine helped lower cortisol levels after exercise, reducing the harmful effects of chronic cortisol exposure. PS is also beneficial for improving mood and cognitive performance.

Best for: Those looking to reduce stress-related cognitive decline and improve mental clarity while lowering cortisol levels.

4. L-Theanine: Calm the Mind, Lower Cortisol

What is it? L-theanine is an amino acid found in green tea. It is known for its relaxing properties without causing drowsiness.

How it works: L-theanine has been shown to promote relaxation by increasing levels of GABA, serotonin, and dopamine in the brain. It helps mitigate the physiological effects of stress, including cortisol release. A study published in the Journal of Clinical Psychiatry found that L-theanine supplementation led to a significant decrease in cortisol levels, providing a sense of calm and relaxation.

Best for: Individuals seeking stress relief without the sedative effects of traditional anti-anxiety medications.

5. Magnesium: A Mineral That Calms

What is it? Magnesium is an essential mineral involved in hundreds of processes in the body, including muscle function, nerve transmission, and energy production.

How it works: Magnesium is known to have a calming effect on the nervous system. Stud i es have shown that magnesium supplementation can lower cortisol levels, particularly in those under stress. Magnesium helps regulate the HPA axis, supporting the body’s natural stress response. A deficiency in magnesium can exacerbate cortisol levels, making supplementation essential for stress management.

Best for: Individuals with magnesium deficiencies or those experiencing muscle tension and stress-induced anxiety.

6. Holy Basil (Tulsi): A Stress-Relief Herb

Supplements to Lower Cortisol: Holy Basil (Tulsi),A Stress-Relief Herb

What is it? Holy basil, also known as Tulsi, is a sacred herb in Ayurvedic medicine known for its anti-stress properties.

How it works: Holy basil has been shown to reduce cortisol levels in response to both physical and mental stress. Studies indicate that taking holy basil extract can help improve resilience to stress while reducing feelings of anxiety. It also helps balance blood sugar levels, which may contribute to its cortisol-lowering effects.

Best for: Those looking for an herb that targets both stress and blood sugar regulation.

Conclusion: Managing Stress, Cortisol, and Overall Wellness

Chronic stress and elevated cortisol levels can impact your health and well-being in many ways, including energy, mood, and even fat storage. While cortisol often gets blamed for weight gain, it’s rarely the sole cause. A balanced diet, regular exercise, quality sleep, and addressing genetic factors all play a much bigger role in achieving and maintaining a healthy weight.

Supplements like ashwagandha, rhodiola, L-theanine, magnesium, and holy basil can be valuable tools to help manage stress and support healthy cortisol levels, but they’re most effective when combined with a holistic lifestyle. Remember to approach your health with balance, focusing not just on stress management but on creating habits that promote overall wellness.

If you’re considering supplements, consult a healthcare professional to ensure they align with your individual needs. By addressing stress and cortisol in the context of a healthy lifestyle, you can improve your overall quality of life and set yourself up for long-term success.