Supplements Studied for Stress and Cortisol

January 27, 2025 Lucas Kaelin 7 min read

Supplements Studied for Stress and Cortisol

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 supplements studied for stress and cortisol or trying to get some insight if high cortisol is your issue, you’re in the right place!

Several supplements have been studied for stress and cortisol, and some people use them to support a calm, relaxed mood and overall well-being. In this article, we’ll go through the most common ones, what the research actually says, and whether focusing on cortisol makes sense for you! Supplements are not a substitute for medical care.

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. 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 Studied for Stress and Cortisol

1. Ashwagandha: A Traditional Stress Herb

Supplements Studied for Stress: Ashwagandha, A Traditional Stress Herb

What is it? Ashwagandha, also known as Withania somnifera, is a powerful adaptogenic herb used in traditional medicine for centuries. Adaptogens are a category of herbs studied for how the body adapts to stress.

How it works: In a 2012 trial of 64 stressed adults, ashwagandha extract was associated with lower serum cortisol; it is studied for supporting stress resilience. Researchers think it may act on the hypothalamic-pituitary-adrenal (HPA) axis, which is involved in cortisol production.

Best for: Those looking to support stress resilience. See the safety notes below.

2. Rhodiola Rosea: Studied for Stress-Related Fatigue

Supplements Studied for Stress:
Rhodiola Rosea, Studied for Stress-Related Fatigue

What is it? Rhodiola rosea is another adaptogenic herb studied for stress-related fatigue.

How it works: One 2009 trial published in Planta Medica tested a standardized rhodiola extract in people with stress-related fatigue and reported improvements in fatigue symptoms. It has not been shown to change cortisol in a way that matters for your health, so think of it as an energy and fatigue option rather than a cortisol tool.

Best for: Individuals dealing with fatigue during stressful stretches.

3. Phosphatidylserine: Studied for Focus Under Stress

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

How it works: A small 2008 study in active men looked at phosphatidylserine and the hormonal response to moderate-intensity exercise, including cortisol. Evidence for effects on mood and cognition is still limited.

Best for: Those interested in an option studied for supporting focus under stress.

4. L-Theanine: Calm the Mind

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 studied for relaxation; small trials report mixed effects on stress markers.

Best for: People looking to support a calm, relaxed mood.

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 supports normal nervous system function. If intake is low, getting enough matters; ask your doctor about testing. Human evidence that magnesium supplements change cortisol is limited.

Best for: Individuals whose magnesium intake is low, or who want to support normal muscle and nerve function.

6. Holy Basil (Tulsi): A Traditional Herb

Supplements Studied for Stress: Holy Basil (Tulsi),A Traditional Herb

What is it? Holy basil, also known as Tulsi, is a sacred herb in Ayurvedic medicine traditionally used for stress.

How it works: A 2022 randomized trial studied a holy basil extract on stress, mood, and sleep in adults experiencing stress.

Best for: Those curious about a traditional herb now being studied for stress and sleep.

Conclusion: 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 are studied for stress, but they’re no replacement for sleep, food, training, and a healthy 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.

Safety Notes

Ashwagandha: rare reports of liver injury exist, it may affect thyroid hormone levels, and it should be avoided in pregnancy.
Check with a doctor before starting any of these if you take medication, have a medical condition, or are pregnant or nursing. Supplements are not a substitute for medical care.
Many herbs and supplements can interact with medications, including sedatives, thyroid, blood sugar, blood pressure and antidepressant medications. If you take any prescription medication, check with your doctor or pharmacist first.