If you find yourself frequently overwhelmed, you're not alone. The American Psychological Association reports that more than one-third of U.S. adults feel consistently stressed, with younger adults aged 18 to 44 particularly susceptible. When stress sets in, your body releases cortisol, the "stress hormone," which triggers the "fight or flight" response. However, sustained high levels of cortisol can have detrimental effects on your health, such as weight gain, hypertension, and sleep disturbances. Fortunately, there are supplements available that can assist in lowering cortisol levels and promoting your overall health and wellness.
We interviewed Trista Best, RD, a registered dietitian from Balance One Supplements, who provided insights into the seven most effective supplements for lowering cortisol. These supplements are supported by scientific research and can aid in stress management, ensuring your cortisol levels remain balanced.
Whether you're aiming to tackle everyday stressors or address chronic stress, incorporating these supplements into your daily regimen can promote a sense of balance and well-being. If you're eager to reclaim control over your health and reduce stress levels, continue reading for Trista Best's recommendations on the seven top supplements for lowering cortisol.
1) Magnesium
As per a 2017 meta-review, magnesium is known for its calming properties and ability to regulate cortisol levels, thereby promoting relaxation and alleviating stress. Trista Best elaborates, stating, "Magnesium not only assists in cortisol regulation but also supports muscle and nerve function, crucial for overall relaxation and stress relief." She recommends Doctor's Best High Absorption Magnesium Glycinate due to its superior absorption and bioavailability, ensuring optimal effectiveness in reducing cortisol levels.
2) Ashwagandha
Ashwagandha is an adaptogenic herb with a long history of use in Ayurvedic medicine for stress management. Trista Best notes, "Organic India Ashwagandha Capsules contain potent extracts of this adaptogenic herb, which not only aid in lowering cortisol levels but also bolster resilience to stress and enhance overall well-being through its rejuvenating properties."
3) Vitamin C
In addition to bolstering immune health to combat illness, vitamin C serves as a potent antioxidant that studies indicate can shield cells from oxidative stress induced by cortisol and other stress hormones.
Trista Best remarks, "NOW Supplements Vitamin C-1000 offers robust antioxidant assistance, aiding in the reduction of oxidative stress associated with elevated cortisol levels." She adds, "Its premium formulation ensures excellent bioavailability, facilitating effective cortisol regulation and adrenal support."
4) Rhodiola rosea
Rhodiola rosea is an adaptogenic herb with a long history of use spanning thousands of years for alleviating stress and fatigue by reducing cortisol levels. Trista Best explains, "Gaia Herbs Rhodiola Rosea Liquid Capsules contain a standardized extract of this adaptogenic herb, which has been clinically demonstrated to lower cortisol levels while enhancing energy levels and mental clarity, offering holistic stress management support."
5) L-Theanine
L-theanine, an amino acid naturally present in tea leaves, has been shown in studies to reduce cortisol levels and alleviate both physical and mental stress. Trista Best explains, "Suntheanine L-Theanine Capsules by Nature's Way provide a high-quality source of this amino acid, renowned for its capacity to induce relaxation and lower cortisol levels without inducing drowsiness. By boosting alpha brain wave activity, it cultivates a state of tranquil alertness, enhancing stress resilience."
6) Phosphatidylserine
Phosphatidylserine (PS) is a phospholipid involved in cell signaling and stress response, with research indicating its ability to reduce cortisol production, as noted in a 2022 review.
Trista Best details, "Jarrow Formulas PS100 provides phosphatidylserine, supporting optimal adrenal function and aiding in cortisol regulation during stressful periods." She adds, "Its clinically proven formulation ensures consistent cortisol modulation and improved stress adaptation."
7) Omega-3 fatty acids
Omega-3 fatty acids are renowned for their cognitive and cardiovascular health advantages, yet research indicates that supplementing these crucial nutrients can also aid in stress and inflammation reduction, thereby decreasing the risk of chronic diseases.
Trista Best notes, "Nordic Naturals Ultimate Omega SoftGels offer a potent reservoir of the omega-3 fatty acids EPA and DHA, which have demonstrated effectiveness in inflammation reduction and mood regulation. This indirectly leads to lower cortisol levels and fosters overall stress resilience and well-being. Their unparalleled purity and freshness establish them as a reliable option for comprehensive stress management."