Cortisol is nothing new. We’ve recognized about it since its discovery within the mid-Twentieth century. Nonetheless, within the final yr or so, this naturally occurring hormone has entered the limelight of social media. Certainly, you will discover movies on TikTok discussing “cortisol face” with hundreds of thousands of views. Sadly, tendencies are hardly ever so simple as they seem and should have individuals leaping into motion earlier than studying what cortisol dietary supplements even are and the way they react within the physique.
Whereas cortisol dietary supplements will be the proper selection in some conditions, it is important to know the myriad elements that come into play.
Learn extra: Greatest Multivitamins for 2025
What’s cortisol, and the way is it associated to emphasize?
Cortisol is usually referred to as the “stress hormone” and is launched by the adrenal glands — a part of the hypothalamic-pituitary-adrenal axis, a bodily system that regulates the stress response — when our our bodies expertise stress. It helps our our bodies reply to threatening experiences whereas managing a number of aspects of our biology.
Cortisol regulates blood sugar, suppresses irritation, regulates metabolism, is concerned in our circadian rhythms and influences the fight-or-flight response. It is important for survival. As a result of cortisol is a glucocorticoid hormone, and most of our physique tissue has glucocorticoid receptors, cortisol can have a broad and ubiquitous impact all through the physique.
Dietary facets may also affect our cortisol ranges, based on Diogo Barardo, Ph.D., director of R&D at biotechnology firm Novos Core. For example, greater ranges of sugar and saturated fat in a weight loss plan can negatively improve cortisol ranges. Conversely, a weight loss plan excessive in fruits, greens and complete grains could decrease cortisol ranges.
Past weight loss plan, although, a number of different elements can affect your cortisol ranges. These elements embody some drugs, alcohol, caffeine, adrenal gland tumors, athletic exercise, being pregnant and a wide range of well being circumstances.
Excessive cortisol signs
“Excessively excessive cortisol ranges, particularly when sustained over time, will be damaging. Persistent excessive cortisol may also negatively have an effect on metabolic well being by selling insulin resistance and inflammatory processes,” stated Barardo. In some instances, excessive cortisol ranges might be an indication of Cushing illness, often known as hypercortisolism, a progressive pituitary illness that causes the physique to overproduce cortisol.
Signs of excessive cortisol can range between people. They embody weight acquire within the face and stomach, fats buildup underneath the shoulder blades, purple stretchmarks throughout the stomach, lowering muscle energy, excessive blood sugar, hypertension, extreme hair development in ladies and osteoporosis. Psychological signs can embody mind fog, reminiscence points and irritability. Whereas this captures most of the potential signs, it might not comprise all of them. In lots of instances, individuals will solely expertise a few of these signs after they have excessive cortisol.
In the event you expertise signs of excessive cortisol, take into account talking with a medical skilled in regards to the dangers of excessive cortisol and Cushing illness. Alternatively, when you have dangerously low cortisol ranges, it would be best to talk about Addison’s illness. Fortunately, you possibly can seek the advice of a doctor and check your cortisol ranges. Ruling out such diseases, nonetheless, could require a number of assessments.
Cortisol assessments are sometimes carried out utilizing blood samples however will also be finished by way of urinary evaluation. As a result of the urinary evaluation check makes use of a sequence of inputs over 24 hours, this check could yield extra correct outcomes than blood assessments, which regularly solely seize cortisol knowledge from one level in an individual’s day. As Barardo has stated, “This captures cortisol fluctuations all through the day moderately than at one single time limit.”
One of the best dietary supplements to doubtlessly cut back cortisol
Whereas there are dietary elements that may improve or lower cortisol ranges, the dietary supplements that assist on this accomplish that not directly.
“Cortisol itself is not sometimes supplemented straight, however sure dietary supplements could assist regulate cortisol,” Barardo stated. “Sure dietary supplements like magnesium, vitamin C, Rhodiola rosea and pterostilbene [the primary antioxidant component of blueberries] are studied for his or her potential to assist regulate cortisol and mitigate the stress response.” He stated that every of those compounds has the potential to have an effect on cortisol ranges by way of “modulation of the hypothalamic-pituitary-adrenal axis.”
Vitamin C
Vitamin C could also be one of many high potential dietary supplements to cut back cortisol and is quickly ample in a number of codecs. Nonetheless, how a lot of this complement you must take will range between merchandise. To make sure you’re protected, learn the product pointers to make sure you do not exceed the really helpful quantities.
A research revealed in 2023 discovered that vitamin C can cut back cortisol ranges in some sufferers with hypercortisolemia. “Vitamin C performs a notable function in cortisol modulation, notably underneath stress, by way of its affect on the hypothalamic-pituitary-adrenal axis,” Barardo stated. “Analysis demonstrates that vitamin C can cut back extreme cortisol manufacturing in response to each psychological and bodily stressors.”
Vitamin C will be discovered naturally in a number of meals which might be generally accessible. All citrus fruits have vitamin C inside them, however so do potatoes, peppers, strawberries, broccoli and Brussel sprouts.
Ashwagandha
This plant is taken into account an adaptogenic herb, which means it is believed to assist the physique handle and cut back stress responses. The US Nationwide Institute of Well being states inside its reality sheet on ashwagandha (Withania somnifera) that “a number of randomized, placebo-controlled scientific trials, most of them pretty small in dimension and of brief length, have discovered that ashwagandha could cut back perceived stress and anxiousness and enhance the standard and length of sleep.” Nonetheless, as a result of these research used totally different ashwagandha preparations and doses, it is troublesome to pinpoint a particular suggestion for a particular complement to cut back cortisol.
It is uncommon to search out this plant in on a regular basis recipes, however it may be discovered as a dietary complement in a number of types starting from powders to gummies to drinks. How a lot you must take will range between these merchandise, so checking the instructions earlier than use is important.
Omega-3 fatty acids
Analysis has pursued the thought of omega-3 fatty acids having a reductive impact on cortisol ranges. A paper revealed in 2021 discovered that individuals who took excessive ranges of omega-3 had decrease ranges of cortisol when in comparison with the placebo group. How a lot of this you possibly can safely eat every day is predicated in your age, with a really helpful consumption desk on the Nationwide Institute for Well being protecting every age class. For males over age 14, 1.6 grams every day is really helpful, whereas ladies over 14 ought to eat 1.1 grams every day. Those that are pregnant or lactating ought to eat extra.
Omega-3 fatty acids are discovered in lots of meals however are particularly frequent in fish, like salmon, mackerel and tuna, and a few kinds of seeds, resembling flaxseed, chia seeds and walnuts. Omega-3s will also be obtained as a dietary complement in numerous types.
Rhodiola rosea
“As an adaptogen, Rhodiola rosea helps the physique’s stress response by modulating the HPA (hypothalamic-pituitary-adrenal) axis,” Barardo stated. “This axis performs a central function in cortisol manufacturing, and Rhodiola’s results assist steadiness cortisol ranges moderately than merely suppress or elevate them, which is attribute of adaptogens.”
In response to a 2009 research, repeated doses of Rhodiola rosea can have “an anti-fatigue impact that will increase psychological efficiency, notably the power to pay attention, and reduces cortisol response to awakening stress in burnout sufferers with fatigue syndrome.” Precise dosages for this compound will range between merchandise, however every complement for reducing cortisol ought to embody really helpful intakes on its packaging.
Pterostilbene
Pterostilbene, an antioxidant primarily present in blueberries, has been discovered to enhance stress-related behaviors. A research revealed in 2021 examined pterostilbene therapies on mice, and their findings “recommend that pterostilbene could successfully modulate stress-related irregular behaviors, neuroinflammation and HPA axis hyperactivity.”
“Though direct research on pterostilbene’s impact on cortisol are nonetheless rising, early proof suggests it might assist a balanced stress response by way of neuroprotective and anti inflammatory results, which can make it helpful in persistent stress situations,” Barardo stated.
Cortisol dietary supplements using pterostilbene could also be much less frequent however ought to comprise particular really helpful intakes for every product if accessible. As for meals sources, other than blueberries, pterostilbene will be present in grapes and peanuts.
Are these dietary supplements protected and needed?
Whereas dietary supplements to decrease cortisol could also be usually protected for most individuals, they don’t seem to be the one solution to regulate stress. Whether or not or not these cortisol dietary supplements are needed will range between people and circumstances; most people with out cortisol-related diseases must be okay with out them.
“Dietary supplements that assist regulate cortisol are usually protected, however they don’t seem to be at all times needed for everybody,” Barardo stated. “A wholesome way of life that features stress administration practices might help preserve optimum cortisol ranges naturally.”
To assist cut back stress ranges while not having cortisol dietary supplements, individuals could also be all in favour of working towards meditation, yoga, pursuing different athletic actions or discovering numerous technique of dealing with excessive stress. Analysis has underscored a wide range of mechanisms for decreasing stress, with a powerful emphasis on what’s referred to as mindfulness-based stress discount. Though these methods will be very efficient in some instances, not everyone seems to be equally inclined in direction of mindfulness practices, and studying these methods and not using a information will be troublesome.
When contemplating cortisol dietary supplements, it is essential to know that the FDA doesn’t regulate dietary supplements. Therefore, the necessities for accuracy, transparency and testing are sometimes lower than anticipated. Barardo additionally factors out, “Over-reliance on dietary supplements marketed as cortisol regulators could not deal with the basis causes of stress or excessive cortisol.”
What about cortisol blockers?
Cortisol blockers, like mifepristone and pasireotide, are prescription drugs used to deal with Cushing’s syndrome. They work by both blocking the uptake of cortisol to receptors or by stopping the discharge of cortisol within the first place. Past this specific class of remedy, some individuals may confer with dietary supplements and techniques for decreasing cortisol ranges as blockers, however the distinction will be huge. Corporations advertising and marketing over-the-counter cortisol blockers typically rebrand cortisol dietary supplements or different approaches for reducing cortisol.
With regards to cortisol blocker drugs, there will be uncomfortable side effects that your physician will talk about with you in case you’re prescribed these drugs. These uncomfortable side effects range between particular cortisol blocker drugs. Nonetheless, these drugs are FDA-approved for the therapy of Cushing’s syndrome.
With regards to cortisol dietary supplements and stress-coping methods, how protected they’re will range between dietary supplements and methods. Dietary supplements ought to have really helpful dosages however will be cross-checked in opposition to really helpful consumption ranges for particular compounds, like magnesium or vitamin C. Nonetheless, it’s important to do not forget that the FDA doesn’t regulate dietary supplements. At all times seek the advice of together with your healthcare supplier earlier than taking any dietary supplements.
The right way to naturally cut back cortisol
There are a number of methods to affect and cut back your cortisol ranges naturally. How effectively these approaches work will range between people and cases, with some approaches turning into simpler with apply or time.
To scale back cortisol ranges, Barardo recommends common train, a balanced weight loss plan and interesting in meditation and mindfulness. “Vitamin C-rich meals and a wholesome way of life that features sleep and bodily exercise are additionally efficient at maintaining cortisol ranges in examine,” he added. “Moreover, interacting with family members and pets can decrease cortisol and improve serotonin, enhancing psychological well being, decreasing stress and serving to individuals stay longer, more healthy lives.” Avoiding meals that put extra stress on the physique, like caffeine or alcohol, can be really helpful.
Human well being is usually seen as holistic, whereby enhancing well being metrics in a single space will even improve well being in different areas. Many of those approaches for decreasing cortisol contain rising basic areas of well being. Pursuing higher psychological and emotional well-being, as an example, will be linked to raised cortisol regulation. The techniques talked about above fold in a number of approaches that may assist mitigate stress and encourage a discount in cortisol.
Generally, it’s possible you’ll be in any other case wholesome, however your physique nonetheless produces extra cortisol than anticipated. If persevering with to pursue pure strategies for cortisol regulation does not show you how to, then it could be sensible to talk with a medical skilled and check your cortisol ranges.
The underside line
Cortisol is called the stress hormone as a result of it is launched in greater portions throughout occasions of stress and enhances our struggle, flight or freeze reactions. When overproduced and sustained at excessive ranges, this hormone may cause greater stress ranges and discomfort and may contribute to bodily signs like “cortisol face.”
Numerous dietary supplements, together with vitamin C, ashwagandha, omega-3 fatty acids, Rhodiola rosea and pterostilbene, could show you how to decrease your cortisol ranges. Nonetheless, there are numerous pure methods, like mindfulness respiration workouts, to handle stress and cortisol which will pose much less danger of uncomfortable side effects. Some instances of excessive cortisol might be indications of Cushing’s syndrome, wherein case medical help will probably be wanted.