Written by Emily Hulse, MS, RD | Reviewed by Katie E. Golden, MD
Key takeaways:
A healthy cortisol level is important for both your mental and physical health. Increases in cortisol can create both short- and long-term health effects.
Certain supplements can reduce cortisol levels — although some may be more effective than others.
Nutrient-rich foods and drinks can also be a way to support healthy cortisol levels.
Table of contents
High
cortisol
signs
Supplements
Foods
Other ways
Bottom line
References
In today’s world, many people’s cortisol levels are increased more often than they should be. And when cortisol levels are consistently elevated, it can lead to both short-term and long-term health problems. But, your diet, lifestyle, and supplements can help reduce high cortisol.
What are the signs of high cortisol?
There are certain medical conditions — like Cushing’s syndrome — that lead to higher cortisol levels in the body. But it’s also possible to have high cortisol simply from the stress of everyday life. And this can have real implications for your health.
“When our body releases cortisol, it in turn releases glucose. This is our body’s natural fight-or-flight stress response that allows us to have the energy (glucose) needed to run away or fight back,” said Kaitlyn Seguin, a registered dietitian at Family Nutrition Solutions.
But over the long term, this response can be harmful. “Elevated cortisol, and therefore glucose, can cause weight gain or weight loss resistance, and along with other diet and lifestyle factors can lead to diabetes,” Seguin said.
Ongoing high levels of stress and cortisol can increase your risk for:
Obesity and weight gain
High blood pressure
Osteoporosis
Diabetes mellitus
Dementia
Some of the signs of high cortisol you might notice include:
Weight gain, especially around the stomach
Excess facial hair growth in women
Headaches
Sleep disturbances
Mood disorders, like depression
Joint and muscle pain
Gum disease
Complications of high cortisol can sound scary. But, there are tools you can use to help regulate your cortisol levels and reduce future effects.
What supplements can help reduce cortisol?
Supplements that help reduce cortisol are available in many forms — from pills to capsules and more. Some supplements are used to reduce stress, blood sugar, or other functions related to cortisol.
While you can buy them over the counter (OTC), supplements are not free of risk. You should discuss supplements with a medical professional to ensure they’re safe for you.
Ashwagandha
Ashwagandha has been a popular herb in Asia for thousands of years. It’s considered an adaptogen, which are herbal compounds reported to help manage stress. But it’s also known to support sleep, fertility, and exercise.
One review looked at a group of studies on ashwagandha and stress. Their analysis found that ashwagandha supplementation may decrease serum cortisol levels. Another small study showed a 23% decrease in cortisol levels after 2 months of ashwagandha supplementation.
Even though research is ongoing, the current results are promising and show very few side effects, if any.
Magnesium
Magnesium is an important ingredient in a lot of processes in the body. This means it plays a big role in your health. Even blood pressure and blood sugar can improve with healthy levels of magnesium.
Magnesium deficiency is linked to increased stress. And the road goes both ways. Stress may lower magnesium levels, and low magnesium may increase stress.
The good news is that studies also show that magnesium supplementation can reduce your cortisol levels.
“It’s my first supplement choice for cortisol management because it also has other benefits,” Seguin said, “like reducing blood pressure and blood sugar, without having any significant side effects.”
One side effect to note is diarrhea. But this is likely only to happen in high doses.
Omega-3 fatty acids
Fish oil is a dietary supplement containing fatty acids, including omega-3. Omega-3 is especially helpful for your immune system, hormones, heart, and energy.
According to one study, 8 weeks of omega-3 supplementation may reduce morning cortisol levels — along with symptoms of emotional exhaustion.
While fish oil pills often have some omega-3, they may contain omega-6, too. Omega-6 is another fatty acid. Research shows it may not help cortisol or stress like omega-3 can. Because of this, aim to incorporate a fish oil with omega-3 to best help your cortisol levels.
Vitamin C
Vitamin C is a popular vitamin found in fruits and vegetables. It may reduce the risk of cancer, manage heart disease, maintain healthy vision, and help your immune system fight off different diseases. Some research shows it can also be beneficial in managing stress and, in turn, cortisol levels.
More research on the link between stress and vitamin C is needed. But, recommended doses of vitamin C have few side effects, making it a safer option to try.
L-theanine
L-theanine is an amino acid that’s found in green tea. It has antioxidant, anti-inflammatory, and even anti-anxiety effects. A 2016 study showed reduced cortisol levels (measured by saliva) just 3 hours after drinking a beverage with L-theanine.
L-theanine can also relieve stress and maintain normal sleep, according to research. And sleep is important for both your physical and mental well-being, including stress management.
Whether you prefer green tea or another form of L-theanine supplementation, it may be useful to add to your supplement lineup.
Rhodiola rosea
Rhodiola rosea is another type of adaptogen. It’s grown in many places including North America, Europe, and Asia. It’s usually consumed as a capsule or tablet.
Many people take it to boost the immune system and reduce inflammation. But a recent review analyzed rhodiola’s effectiveness against stress. This review found that it lowered cortisol levels, improved energy levels, and improved fertility.
So rhodiola may provide benefits beyond decreasing cortisol levels alone. But like many adaptogens, a little more research will help experts know for sure how it can help manage stress.
Ginseng
Ginseng is an herb found in both Asia and the United States. It contains antioxidants called ginsenosides. Ginsenosides may help support the immune system, repair organ damage, and manage chronic inflammation.
Right now, there’s little research between cortisol and ginseng alone. But, there are positive associations between ginseng supplementation and stress management. Because stress and cortisol are so closely linked, ginseng may have additional effects on cortisol levels.
WHAT FOODS CAN HELP REDUCE CORTISOL?
There’s no single food — or list of foods — that will lower your cortisol level. But a nutritious diet is key to supporting healthy cortisol levels. This includes the right balance of macronutrients and micronutrients.
Macronutrients
Your diet may vary based on your goals, cultural preferences, and other factors. And a healthy diet can look different for different people. But no matter what your diet looks like, it’s important to make sure you’re getting an adequate amount of macronutrients every day.
There are three macronutrients that make up the basis of what we consume: carbohydrate, protein, and fat. The amount of macronutrients you need depends on things like your age, sex, and activity level.
Micronutrients
Beyond macronutrients, micronutrients have specific compounds that may help your cortisol levels. Micronutrients — like some of the ones listed above — don’t just come from supplements. They’re found in food as well.
Magnesium is high in foods like:
Nuts and seeds
Beans
Legumes
Leafy greens, like spinach
Dairy products
Fortified breakfast cereals
Omega-3 fatty acids can be found in foods, such as:
Seafood and fish
Plant oils, including canola oil and flaxseed oil
Nuts and seeds
Vitamin C is not only found in fruits but also in vegetables, such as:
Bell peppers
Oranges
Brussels sprouts
A note on beverages
Green tea is a great option to reduce cortisol levels as it contains L-theanine.
You can consider a functional beverage to help you meet your goals. Functional beverages are drinks with certain ingredients that are designed to support your health. Things like vitamins, herbs, and minerals are included in functional beverages. Functional beverages are often similar to supplements, but in the form of a drink.
But, some aren’t as healthy as they seem to be. Check out the drink’s ingredients and macronutrients before consuming it so you can be sure to know what’s in it. For example, look for things like added sugar or caffeine. And if it contains a supplement or ingredient that’s unfamiliar to you, it’s best to do some research or ask your healthcare provider before you try it.
Other natural ways to reduce cortisol
Complementary and alternative medicine (CAM) is another useful tool to decrease cortisol levels. CAM incorporates unique tools, such as:
Yoga
Meditation
Tai chi
Massage
Chiropractic
Massage
Reiki
Acupuncture
A 2021 analysis of several research studies showed a positive relationship between meditation and decreased cortisol. Other researchers have noted similar support for yoga to reduce cortisol.
Even a simple walk may reduce your cortisol levels. Studies show that walking in nature is especially helpful in regulating cortisol. But, any walk you can take is a win for your health — regardless of the location.
Physical activity can support your mental and physical health in many ways. In time, these strategies may all assist in regulating your cortisol levels.
The bottom line
Most people feel the impact of daily stress in one way or another. And beyond the way it makes you feel in the moment, it can also have an effect on your health. But supplements, food, and lifestyle habits can help reduce high cortisol that comes with stress. Small and simple changes in your daily routine can make a big difference. These changes can help you feel better now. And they may also lower your risk of long-term conditions that can develop from stress.
References
Baba, Y., et al. (2021). Effects of L-theanine on cognitive function in middle-aged and older subjects: A randomized placebo-controlled study. Journal of Medicinal Food.
Balić, A., et al. (2020). Omega-3 versus omega-6 polyunsaturated fatty acids in the prevention and treatment of inflammatory skin diseases. International Journal of Molecular Sciences.
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