Feeling overwhelmed, anxious, or constantly fatigued? These could be signs that your cortisol levels are off the charts. Cortisol, often called the “stress hormone,” plays a crucial role in your body’s stress response, but when it’s chronically high, it can lead to issues like weight gain, trouble sleeping, and a weakened immune system. But what are the best supplements to reduce cortisol levels?
If youโre struggling with these symptoms, you’re not alone, and there are ways to help balance your cortisol levels naturally. In this article, we’ll explore some of the best herbs and nutrients that may help bring your cortisol levels back into balance and help you feel more like yourself again.
Keep reading to learn more!
Note: This article contains affiliate links, meaning In On Around will make a small commission at no additional cost to you. This helps us maintain the site. As always, we value full transparency & only work with brands we love and trust.
Author: In On Around Founder & CEO,ย Catherine Power.
- Published On:
- Updated On: September 18, 2024
Table of Contents
What is Cortisol?
Cortisol is a hormone produced by your adrenal glands, and itโs vital for managing your bodyโs stress response. It helps regulate metabolism, control blood sugar levels, and reduce inflammation. When you face a stressful situation, cortisol levels rise to help you cope, but chronic stress can lead to consistently high levels. This imbalance can negatively impact various aspects of your health, from sleep to immune function.
Cortisol levels can rise and fall depending on various factors, including stress, time of day, physical activity, and overall health. Additionally, cortisol levels naturally follow a daily rhythm, typically peaking in the early morning and declining throughout the day.ย
What Causes High Cortisol?
High cortisol levels can result from a range of factors, and understanding these causes can help you address the issue more effectively. Often described in casual terms as โadrenal burnoutโ or โadrenal fatigue,โ the clinical term for this condition is โHPA Axis Dysfunction.โ This condition arises when the hypothalamic-pituitary-adrenal (HPA) axis, which regulates cortisol production and stress response, becomes disrupted.
Several factors contribute to high cortisol levels:
- Chronic Stress: Continuous exposure to stressors, whether from work, relationships, or other sources, can keep cortisol levels elevated.
- Poor Diet: Diets high in sugar, caffeine, and processed foods can exacerbate cortisol production.
- Lack of Sleep: Inadequate or poor-quality sleep can disrupt the normal cortisol rhythm.
- Underlying Health Conditions: Conditions such as chronic illness, hormonal imbalances, or infections can interfere with cortisol regulation.
- Sedentary Lifestyle: Regular physical activity helps regulate cortisol, so a lack of exercise can contribute to high levels.
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Addressing these factors is key to managing cortisol levels and boosting overall well-being.
What Are The Symptoms of High Cortisol?
High cortisol levels can lead to a wide range of symptoms, impacting both physical and emotional health. Hereโs a more comprehensive list:
- Weight Gain: Especially around the abdomen and face, often referred to as “moon face.”ย
- Fatigue: Persistent tiredness or feeling drained, even with adequate rest.
- Sleep Issues: Difficulty falling asleep, staying asleep, or experiencing poor-quality sleep.
- Mood Changes: Increased anxiety, irritability, or mood swings.
- Digestive Problems: Bloating, indigestion, frequent hunger, or changes in appetite.
- Muscle Weakness: Decreased strength or discomfort in muscles, often due to muscle breakdown.
- Skin Changes: Thinning skin, easy bruising, or increased acne.
- Memory Problems: Difficulty concentrating or memory lapses.
- High Blood Pressure: Elevated blood pressure levels which can increase the risk of cardiovascular issues.
- Weakened Immune System: Increased susceptibility to infections or slower healing of wounds.
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If youโre noticing several of these symptoms, it may be time to look into ways to manage and reduce cortisol levels for better health and well-being.
6 Best Ingredients for High Cortisol
When it comes to supporting healthy cortisol levels, several supplements have shown promise in helping manage stress and improve overall well-being. Hereโs a look at some of the most effective options:
Ashwagandha
Ashwagandha, an adaptogenic herb, is renowned for its ability to help manage stress and lower cortisol levels. Studies have shown that ashwagandha can significantly reduce cortisol and help alleviate symptoms of stress and anxiety. It works by enhancing your body’s resilience to stressors, making it a popular choice for cortisol support.
Rhodiola Rosea
Rhodiola Rosea is another adaptogen that helps the body adapt to stress. Research has demonstrated its ability to reduce cortisol levels and improve mental performance and mood. Rhodiola helps balance the stress response system, making it beneficial for those experiencing high stress and elevated cortisol.
Probiotics
Probiotics support gut health, which is intricately connected to stress and cortisol levels. A healthy gut microbiome can positively influence the body’s stress response and hormone regulation. Studies indicate that certain strains of probiotics can help lower cortisol levels by improving gut health and reducing systemic inflammation.
Prebiotics
Prebiotics, the non-digestible fibers that feed beneficial gut bacteria, can also play a role in managing stress. By fostering a healthy gut microbiome, prebiotics support overall wellness and help balance cortisol levels. They work synergistically with probiotics to maintain gut health and stress resilience.
Omega-3 Fatty Acids
Omega-3 fatty acids, found in fish oil and flaxseed oil, are known for their anti-inflammatory properties and their role in brain health. Research shows that omega-3s can help lower cortisol levels and improve mood by reducing inflammation and supporting overall brain function.
Vitamin C
Vitamin C is an essential nutrient that can help reduce cortisol levels. Its antioxidant properties combat oxidative stress and support adrenal function, helping to regulate cortisol production. Adequate vitamin C intake is crucial for maintaining balanced stress levels.
11 Best Products for High Cortisol
As always, chat with your doctor before starting a new supplement routine, especially if youโre pregnant or breastfeeding. These are in no particular order. Itโs best not to incorporate all of these at once – take it slow and be intentional about what youโre consuming. Some of these supplements can interact with other medications, so chat with your doctor first.ย
- Ingredients: Astragalus Root, Wood Betony Aerial Parts, Ginkgo Leaf, Eleuthero Root, Gotu Kola Aerial Parts, Rhodiola Root, Licorice Root, English Lavender Flower, Spearmint Leaf, Passionflower Aerial Parts
- Why We Like It: We like Mary Ruth Adrenal Focus for its well-rounded blend of adaptogenic herbs and supportive ingredients that help manage stress, boost energy, and promote overall well-being.
- Ingredients: Asian Ginseng Root, American Ginseng Root, Ashwagandha Root, Eleuthero Root, Maca Root
- Why We Like It: We like Organic Ginseng Vitality for its powerful mix of ginseng and adaptogens that boost energy, resilience, and overall vitality.
- Ingredients: Organic Holy Basil, (Ocimum sanctum) Leaf Extract
- Why We Like It: We like Mary Ruth Organic Holy Basil Leaf for its pure, potent extract that supports stress relief and overall well-being.
- Ingredients: Organic Acerola Extract (Fruit), Organic Burdock (Root), Organic Gelatinized Maca (Root), Organic Ashwagandha (Root), Organic Cordyceps (Mycelium), Organic Holy Basil (Leaf), Vegan Capsule (Pullulan)
- Why We Like It: We like Ora Hormonious for its comprehensive blend of organic adaptogens and herbs that support hormonal balance and overall vitality.
- Ingredients: Docosahexaenoic Acid (DHA) AvailOmยฉ 50 High DHA Algae Powder, Vegan Capsule
- Why We Like It: We like Ora Omega-3 for its high-quality, plant-based DHA sourced from algae, which supports heart and brain health in a vegan-friendly form (great option for our vegan friends).
- Ingredients: Softgels Capsule (Tilapia Gelatin, Non-GMO Vegetable Glycerin, Purified Water), Organic Lemon Oil, Rosemary Extract Oil, Vitamin E D-Apha Tocopherol (Non-GMO Sunflower)
- Why We Like It: We like True Grace Omega-3 Fish Oil for its high-quality fish oil combined with organic lemon oil and rosemary extract, which enhance freshness and support heart and brain health.
- Ingredients: Concentrated Fish Oil Omega-3 Ethyl Esters, Fish Gelatin, Glycerin, Purified Water, Natural Mixed Tocopherols (Natural Vitamin E)
- Why We Like It: We like Wileyโs Finest Wild Alaskan Fish Oil for its high-concentration omega-3s from wild-caught fish (itโs essential to use high-quality wild caught fish).
- Ingredients: I-Theanine, Other ingredients: vegetarian capsule (cellulose, water), hypoallergenic plant fiber (cellulose)
- Why We Like It: We like L-Theanine for its ability to promote relaxation and improve focus without causing drowsiness, thanks to its pure and high-quality formulation.
- Ingredients: Digestive Health/Gut Immunity/Gut Barrier Integrity Probiotic Blend: Bifidobacterium longum SD-BB536-JP, Bifidobacterium breve SD-BR3-IT, Lactiplantibacillus plantarum SD-LP1-IT, Lacticaseibacillus rhamnosus SD-LR6-IT, Lacticaseibacillus rhamnosus HRVD113-US, Bifidobacterium infantis SD-M63-JP, Bifidobacterium lactis SD-BS5-IT, Bifidobacterium lactis HRVD524-US, Lactobacillus crispatus SD-LCR01-IT, Lacticaseibacillus casei HRVD300-US, Bifidobacterium breve HRVD521-US, Bifidobacterium longum HRVD90b-US, Bifidobacterium lactis SD150-BE, Limosilactobacillus fermentum SD-LF8-IT, Lacticaseibacillus rhamnosus SD-GG-BE, Limosilactobacillus reuteri RD830-FR, Dermatological Health Probiotic Blend: Ligilactobacillus salivarius SD-LS1-IT, Bifidobacterium lactis SD-CECT8145-SP, Bifidobacterium longum SD-CECT7347-SP, Lacticaseibacillus casei SD-CECT9104-SP, Cardiovascular Health Probiotic Blend: Lactiplantibacillus plantarum SD-LPLDL-UK, Bifidobacterium lactis SD-MB2409-IT, Micronutrient Synthesis Probiotic Blend: Bifidobacterium adolescentis SD-BA5-IT, Limosilactobacillus reuteri SD-LRE2-IT, Microbiota-Accessible Polyphenolic Precursors [MAPP]: Indian Pomegranate [whole fruit] (Punica granatum) (>40% Polyphenolic + Phenolic Bioactives), Acid-Resistant Vegan Outer (chlorophyllin) and Inner Capsules (hypromellose, fermented gellan gum, water), Organic rice fiber, Organic rice extract blend
- Why We Like It: We like Seed Daily Probiotic for its extensive, multi-strain blend of probiotics that supports digestive health, gut immunity, and skin wellness, all encapsulated in a high-quality, vegan-friendly formula.
- Ingredients: Truvani Probiotic Blend: Bifidobacterium bifidum, Bifidobacterium breve, Bifidobacterium infantis, Bifidobacterium lactis, Bifidobacterium longum, Bifidobacterium acidophilus, Lactobacillus bulgaricus, Lactobacillus casei, Lactobacillus helveticus, Lactobacillus lactis, Lactobacillus plantarum, Lactobacillus reuteri, Lactobacillus rhamnosus, Lactobacillus salivarius, Streptococcus thermophilus
- Why We Like It: We like Truvani Probiotics for its diverse blend of beneficial bacteria that supports gut health, digestion, and immune function.
- Ingredients: Truvani Probiotic Blend: Bifidobacterium bifidum, Bifidobacterium breve, Bifidobacterium infantis, Bifidobacterium lactis, Bifidobacterium longum, Bifidobacterium acidophilus, Lactobacillus bulgaricus, Lactobacillus casei, Lactobacillus helveticus, Lactobacillus lactis, Lactobacillus plantarum, Lactobacillus reuteri, Lactobacillus rhamnosus, Lactobacillus salivarius, Streptococcus thermophilus
- Why We Like It: We like Truvani Probiotics for its diverse blend of beneficial bacteria that supports gut health, digestion, and immune function.
Lifestyle Practices To Reduce Stress and Lower Cortisol Naturally - 13 Tips
To effectively reduce stress and lower cortisol levels naturally, incorporating lifestyle changes can be highly beneficial.
- Regular Exercise: Engaging in physical activity, such as walking, swimming, or yoga, helps to lower cortisol levels and improve mood.
- Balanced Diet: Eating a diet rich in whole foods, including fruits, vegetables, and lean proteins, can stabilize blood sugar levels and reduce cortisol production.
- Adequate Sleep: Prioritizing quality sleep by maintaining a consistent sleep schedule and creating a restful environment supports overall stress management.
- Mindfulness and Meditation: Practicing mindfulness techniques and meditation can help calm the mind and reduce stress hormones.
- Social Connections: Building and maintaining strong relationships with family and friends provides emotional support and helps buffer against stress.
- Time in Nature: Spending time outdoors in natural settings, such as parks or forests, can help reduce stress and lower cortisol levels. Nature exposure has been linked to improved mood and lower stress responses, making it beneficial for mental well-being.
- Hobbies and Leisure Activities: Engaging in activities you enjoy, whether it’s painting, gardening, or playing a musical instrument, can provide a mental escape and reduce stress. Pursuing hobbies allows for relaxation and personal fulfillment, which helps counteract the effects of stress.
- Hydration: Staying well-hydrated is crucial for maintaining overall health and managing stress. Dehydration can increase cortisol levels and exacerbate stress. Aim to drink adequate amounts of water throughout the day to keep your body and mind functioning optimally.
- Limit Alcohol and Avoid Smoking: Reducing alcohol consumption and avoiding smoking can help lower cortisol levels and improve overall health. Both alcohol and nicotine can disrupt hormonal balance and contribute to higher stress levels.
- Mindful Breathing: Incorporating mindful breathing techniques, such as diaphragmatic breathing or box breathing, can help activate the parasympathetic nervous system and reduce cortisol levels. Practicing these techniques for a few minutes each day can promote relaxation and stress relief.
- Setting Boundaries: Learning to set boundaries and manage your workload can help prevent burnout and reduce stress. Prioritize tasks, delegate when possible, and make time for breaks to avoid becoming overwhelmed.
- Positive Affirmations and Gratitude: Practicing positive affirmations and maintaining a gratitude journal can shift your focus from stressors to positive aspects of life. This shift in perspective can lower cortisol levels and enhance overall well-being.
- Massage Therapy: Receiving regular massage therapy can help reduce cortisol levels and alleviate muscle tension. Massage promotes relaxation and increases the production of endorphins, which can counteract stress and improve mood.
What To Look For In High-Quality Cortisol Support Supplements
When choosing cortisol support supplements, it’s crucial to select products that prioritize quality and efficacy. Here are key factors to consider:
- Clean Formulas with Verified Ingredients: High-quality supplements should feature clean, transparent formulas with ingredients that are well-researched and validated. This is especially important with herbal ingredients, which should be backed by scientific evidence for their effectiveness in supporting cortisol balance. Look for supplements that list all ingredients clearly and avoid unnecessary fillers or artificial additives.
- Purity and Contaminant Testing: Ensure that the supplements have undergone rigorous purity and contaminant testing. This includes checking for the absence of harmful substances like heavy metals, pesticides, and other contaminants. Reputable brands often provide certificates of analysis (COA) or third-party testing results to verify the purity and safety of their products.
- Certification and Transparency: Opt for supplements that are certified by reputable third-party organizations. Certifications like Good Manufacturing Practices (GMP) or NSF International can provide assurance of quality and consistency. Transparency in labeling and sourcing is also a key indicator of a trustworthy product.
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For those seeking high-quality cortisol support supplements, In On Around offers a range of products designed with these criteria in mind. The company is committed to providing clean, effective, and thoroughly tested supplements to support your health and well-being. Their mission is to deliver products that you can trust, ensuring purity and efficacy in every formula.
Shop Now to explore our selection of cortisol support supplements and discover how In On Around can help you achieve balanced stress levels and enhanced vitality.ย
Final Thoughts: Best Supplements to Reduce Cortisol
To support healthy cortisol levels and manage stress effectively, several supplements have proven beneficial. Ashwagandha and Rhodiola Rosea are adaptogens that help lower cortisol and enhance stress resilience. Probiotics and prebiotics improve gut health, which can positively influence cortisol levels and overall stress response. Omega-3 fatty acids offer anti-inflammatory benefits and support brain function, while Vitamin C aids in reducing cortisol and supporting adrenal health.ย
Click here to shop our clean, sugar-free, artificial-sweetener-free, dye-free, excipient-free supplements to reduce cortisol, ease stress, and promote healthy energy naturally.
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Other references on reducing cortisol from: Cleveland Clinic, Forbes, Well Theory, Consumer Health Digest
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Frequently Asked Questions โ Supplements to Reduce Cortisol
Click on the below FAQs to learn more about how cortisol impacts sleep quality, supports weight loss, and affects overall mental health based on recent reviews from the United States.
Ashwagandha supplements help lower cortisol by acting as an adaptogen, which balances stress hormone levels.
Some side effects of cortisol-reducing supplements may include gastrointestinal discomfort or insomnia, depending on the supplement and dosage.
It usually takes a few weeks of consistent use to notice significant changes in cortisol levels and stress.
