7 supplements to reduce cortisol

Cortisol is a hormone we commonly associate with stress and high adrenaline. Both substances play a key role in our body’s fight-or-flight response. Cortisol also plays a role in different bodily functions, such as regulating sugar levels and blood pressure.

Our bodies have varying levels of cortisol at different periods of time. However, constant or chronic high levels of cortisol can lead to harmful effects, such as high blood pressure, fatigue (extreme tiredness or lack of energy), and headaches. 

Chronic high cortisol can also lead to a condition called Cushing syndrome, as well as other symptoms like weight gain and acne. However, there are several ways to reduce the levels of cortisol in your body, such as through lifestyle measures or taking certain supplements.

Examples of supplements that can help reduce high cortisol levels include:

1. Omega-3 fatty acids

Omega-3 fatty acids, found in oily fish, some grains, and nuts, have many health benefits, such as reducing cortisol levels. A 2021 study found that omega-3 supplementation reduced cortisol levels by up to 33%. A 2019 study had similar findings among nurses who were experiencing burnout. 

Some possible side effects of omega-3 supplements include bad breath, headaches, heartburn, nausea, and vomiting.  

Omega-3 fatty acids may also negatively interact with anticoagulants (blood thinners), as they reduce platelet activity, which can potentially increase your chance of bleeding.

2. Ashwagandha

For thousands of years, ashwagandha has been used to relieve stress. According to a 2019 study, ashwagandha lowers the levels of cortisol and moderates how key regions of your brain interact. This helps reduce stress and anxiety.

A 2021 study looking at the effects of ashwagandha on cognitive function found that it may improve memory, focus, sleep quality, and stress levels. However, further research is still needed to understand its effectiveness.

Some possible side effects of ashwagandha include stomach pain, diarrhea, nausea, constipation, and drowsiness.

3. Magnesium

Magnesium is a mineral that plays a role in several bodily functions, such as keeping bones strong, regulating blood sugar levels, and maintaining our immune system. 

Research has also found a link between magnesium levels and stress response. A 2020 study found that stress could increase the loss of magnesium in our system and that magnesium supplementation helped reduce the level of cortisol we produce under stress.  

Some possible side effects of magnesium include diarrhea, vomiting, and nausea. 

4. Vitamin C

Vitamin C can help the adrenal glands stop or reduce the production of cortisol during stressful events, according to a 2020 study. This, in turn, may help relieve symptoms of stress and anxiety. However, more research is needed on the effectiveness of vitamin C in reducing cortisol levels.

Some side effects of vitamin C supplements include headaches, fatigue, nausea, vomiting, and diarrhea.

5. Probiotics

Probiotics are known to improve gut health. They also help with stress due largely to the gut-brain axis. 

Probiotics can help lower your levels of cortisol. According to a 2019 study, probiotics helped decrease levels of cortisol by up to 20% among people with depression. However, a 2020 study found no significant difference in the levels of cortisol among people taking probiotics — though it did find that people taking probiotics felt they had lower stress levels. Both studies, however, agree that more research is needed on the subject. 

Some possible side effects of probiotics include constipation and headaches.

It’s important to know that each probiotic brand may use different bacterial strains, such as Lactobacillus or Bifidobacterium, which means your results can vary.

6. Rhodiola

Rhodiola rosea, also known as golden root, is an herb that people have traditionally used to reduce stress and anxiety.

If you’re stressed and your body releases high amounts of cortisol, rhodiola may work to reduce your cortisol levels. A 2022 study treated human and animal cell lines with a corticosteroid to cause stress and found rhodiola was effective at reducing this stress.

Some possible side effects of rhodiola include dizziness, dry mouth, and excessive production of saliva.

7. L-ornithine

L-ornithine is a nonprotein amino acid that your body naturally produces. It’s also available as a supplement and can help to improve athletic performance and wound healing.

Some research has also shown that L-ornithine supplements can help reduce levels of cortisol. A small 2014 study of 52 people found that L-ornithine supplements helped “significantly” lower cortisol levels and improve sleep quality.

A 2018 study also found improvement in reducing stress among people who took supplementation that included L-ornithine. However, more research is needed on the subject.  

Some possible side effects may include stomach discomfort and insomnia.

What medications can help?

Some medications can help regulate the production of cortisol or lower your levels. Depending on the cause of high cortisol levels, a healthcare professional may recommend a medication that is not primarily used for stress but for other health conditions such as Cushing’s disease. Examples include:

• metyrapone (Metopirone)
• mitotane (Lysodren)
• osilodrostat (Isturisa)
• pasireotide (Signifor)

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What lifestyle measures can help?

There are some lifestyle strategies you can use to try to lower your cortisol levels. Reducing and managing stress is key to regulating the levels of cortisol. Some lifestyle measures that can help you keep cortisol at healthy levels include:

• eating a balanced diet
• practicing physical activity and exercise for 150 minutes a week or 30 minutes five times a week 
• reducing stress through meditation, yoga, and journaling
• practicing breathing exercises and techniques to lower stress

Summary

Cortisol is one of the main hormones released when we experience stress. The levels of cortisol in our body can vary, which is common. However, chronic high levels of cortisol can lead to symptoms like weight gain, acne, and high blood pressure.

There are supplements that may help reduce your levels of cortisol. These include:

• omega-3 fatty acid
• ashwagandha
• magnesium
• vitamin C
• probiotics
• rhodiola
• L-ornithine

Medications and lifestyle strategies can also help reduce cortisol levels. Consider talking with a healthcare professional about your options if you have consistently high cortisol levels.

Download the free Optum Perks Discount Card to save up to 80% on some prescription medications.