Cortisol is your body’s main stress hormone. It’s essential for many bodily functions, like regulating your metabolism, immune system, and blood sugar levels. However, when cortisol levels are high for too long, it can lead to chronic stress and related health problems.
Chronic stress and elevated cortisol levels have been linked to several health conditions, including digestive disorders, heart disease, and diabetes.
Some people take supplements to manage their cortisol levels. But it’s important to know that supplements aren’t a substitute for a healthy lifestyle. Eating well, exercising regularly, and getting enough sleep are all crucial for managing stress and maintaining healthy cortisol levels.
Before taking any type of cortisol supplement, it’s important to talk with a qualified healthcare professional. They can help you decide whether a supplement is right for you, and they can also monitor you for potential side effects.
Cortisol: The stress hormone explained
What is cortisol?
Cortisol is a glucocorticoid hormone that your adrenal glands make. It helps regulate your blood sugar, metabolism, inflammation, and blood pressure.
Cortisol is also part of your body’s “fight or flight” response. When you’re in a stressful situation, cortisol prepares you to either run away or stand your ground.
How cortisol and chronic stress are related
When you’re under a lot of stress, your cortisol levels can stay high for a long time. This is different from a short-term stressful situation, when your cortisol levels go up and then come back down.
When your cortisol levels are high for a long time, it can cause problems like:
- weight gain
- sleep problems
- a weaker immune system
- a higher risk of long-term diseases
Key Supplements for Cortisol Management
While the research is still evolving, some supplements show promise in helping manage cortisol levels. It’s important to remember that supplements aren’t a magic bullet, and you should always talk to your doctor before starting any new supplement regimen.
Ashwagandha
Ashwagandha is an adaptogen, which means it’s thought to help your body adapt to stress. Adaptogens are believed to work by supporting the adrenal glands, which are responsible for producing cortisol.
Some studies suggest that ashwagandha can lower cortisol levels. One review of studies found that regular ashwagandha use for 30-60 days could lower cortisol levels by as much as 30%. It may also ease stress and insomnia.
Even though ashwagandha seems promising, it’s important to take it with caution, as there is still limited research available. Always speak with a healthcare provider before starting any new supplement.
Omega-3 Fatty Acids
Omega-3 fatty acids play a role in the body’s stress response and may positively impact stress-related biological markers, including cortisol.
One study of 2,724 middle-aged adults found that those with high cortisol levels also had low blood levels of omega-3 fatty acids.
The recommended daily intake of omega-3 fatty acids for adults is 1.6 grams for males and 1.1 grams for females.
Magnesium
Magnesium plays a role in regulating the body’s stress response. Magnesium supplements may help relieve stress symptoms and lower cortisol levels.
Many people in the U.S. are low on magnesium. Adding a reasonable dose through a supplement could have beneficial effects, and it’s generally considered safe at appropriate doses.
A 2020 review in the journal Nutrients supports the theory of a magnesium-stress vicious cycle: stress depletes magnesium, and low magnesium makes you more vulnerable to stress.
Vitamin C
High doses of vitamin C may help blunt stress responses.
A 2017 research analysis concluded that high-dose, sustained-release vitamin C helped blunt blood pressure spikes and anxiety in response to stress in women.
The upper limit for vitamin C is 2,000 mg per day, so be cautious about taking very high doses.
What other supplements could help lower cortisol?
While research on cortisol supplements is limited, some other supplements are known for their potential to ease stress and anxiety.
Prebiotics and Probiotics
Your gut and your brain are in constant communication via the gut-brain axis. This means your gut health can have a big impact on your stress levels. Prebiotics and probiotics can help modulate cortisol levels by improving your gut health.
Arctic Root (Rhodiola Rosea)
Arctic Root, or Rhodiola Rosea, is an adaptogen. Adaptogens are thought to help the body adapt to stress. Arctic Root has been used for centuries to manage fatigue and stress.
L-Theanine
L-Theanine is an amino acid that promotes relaxation without causing drowsiness, much like using an Aveeno stress relief lotion. Studies suggest L-theanine can produce a state of calmness for as long as three hours by reducing cortisol levels.
Phosphatidylserine
Phosphatidylserine plays a role in cell membrane function and how your body responds to stress. Some research suggests it may help reduce cortisol levels after exercise.
Bacopa and Ginkgo Biloba
Bacopa and Ginkgo Biloba have traditionally been used to boost cognitive function, but they may also play a small role in stress management.
Using supplements safely and effectively: Dosage, interactions, and precautions
Before you add any supplement to your routine, it’s essential to discuss it with a healthcare provider. Your doctor or a registered dietitian can offer personalized recommendations based on your health history, current medications, and individual needs. Because supplements are not closely regulated, it’s important to be careful about using them safely.
Recommended dosage and timing
If your healthcare provider recommends a supplement, pay close attention to the package instructions. Don’t exceed the recommended dosage unless your doctor specifically tells you to. The timing of when you take a supplement can also affect how well it works. For example, some supplements are best absorbed when taken with food, while others should be taken on an empty stomach.
Potential interactions and side effects
Supplements can interact with medications, so it’s crucial to be aware of potential interactions and side effects. Some supplements may interfere with the way your body processes medications, while others may increase the risk of bleeding or other complications. If you experience any unusual symptoms after starting a supplement, stop taking it and contact your healthcare provider right away.
Beyond supplements: Natural stress management techniques
The importance of a holistic approach
Keep in mind that supplements aren’t a magic fix, and they work best when you combine them with healthy habits. It’s important to get to the heart of what’s causing your stress in the first place.
Key natural remedies
- Regular exercise: Moving your body is a great way to boost your mood and lower stress.
- Mindfulness and meditation: Meditation, perhaps with the assistance of an Om Tuning Fork for stress relief, can calm your mind and bring down your cortisol levels.
- Healthy eating and hydration: Eating a balanced diet and drinking enough water can help your body handle stress better.
- Adequate sleep: Aim for 7 to 9 hours of good sleep each night.
- Therapy and counseling: If you’re dealing with long-term stress, consider talking to a therapist or counselor.
Frequently Asked Questions
What are the benefits of cortisol supplements?
It’s crucial to understand that “cortisol supplements” aren’t typically sold to boost cortisol. Cortisol is a powerful hormone, and artificially raising it can be dangerous. What you might be seeing marketed are supplements designed to manage cortisol levels, particularly for those experiencing stress. However, it’s important to note that the effectiveness and safety of these supplements are often not rigorously studied or verified by regulatory agencies like the FDA.
Supplements marketed for cortisol management often contain ingredients like adaptogens (e.g., ashwagandha, rhodiola), phosphatidylserine, or L-theanine. Proponents claim these ingredients may help:
- Reduce Perceived Stress: Some adaptogens are believed to help the body cope with stress.
- Support Adrenal Function: The idea is to help the adrenal glands function optimally, although this is often based on traditional medicine rather than solid scientific evidence.
- Improve Sleep Quality: By potentially mitigating the impact of stress on sleep.
Important Considerations:
- Consult a Healthcare Professional: Before taking any supplement, especially those affecting hormones, consult your doctor. They can assess your individual needs and potential risks.
- Supplements Are Not a Replacement for Healthy Habits: Managing stress effectively involves a holistic approach, including proper diet, exercise, sleep, and stress-reduction techniques like mindfulness or meditation.
- Beware of Misleading Claims: Be skeptical of supplements promising dramatic results or quick fixes.
In summary, while some supplements are marketed to help manage cortisol levels, the evidence for their benefits is often limited, and it’s essential to consult a healthcare professional before using them.
To conclude
Some supplements may help you manage your cortisol levels. Things like ashwagandha, phosphatidylserine, and L-theanine have been shown to potentially influence cortisol and stress response.
But here’s the thing: popping a pill isn’t the whole solution. If you’re looking to manage cortisol, it’s way more effective to combine targeted supplements with healthy lifestyle choices like regular exercise, a balanced diet, and stress-reducing practices like meditation or yoga.
And remember, supplements aren’t always benign. It’s super important to chat with your doctor or another qualified healthcare professional before adding them to your routine. After all, cortisol is often a symptom, not the disease itself. A professional can help you figure out what’s really going on and guide you toward the best course of action.