Some supplements can help maintain healthy cortisol levels and manage stress. However, before starting any new vitamins or herbs, it is important to consult your doctor to ensure that there are no contraindications to the specific medications you are taking.
Below are some of the top supplements for lowering cortisol, according to experts.
ashwagandha
“Ashwagandha is an adaptogenic herb that has been associated with lower serum cortisol levels and improved stress management,” says Dr. DeCesaris.
A small 8-week study found that taking 250 or 600 milligrams of ashwagandha root extract daily significantly lowered cortisol levels and also improved overall sleep quality. Another small study in 2021 found similar results, reporting that consuming 300 milligrams of ashwagandha per day reduced stress levels and improved memory, concentration, and mental health after 90 days. I am.
omega 3 fatty acids
According to Dr. DeCesaris, omega-3 fatty acids, when consumed in the range of 2 to 3 grams per day, can help lower cortisol levels (which are caused by major stressors). These may help reduce inflammation that occurs in response to stress, she points out.
small-scale research in molecular psychiatry Supplementing with 2.5 grams of omega-3 fatty acids daily for four months was found to reduce overall cortisol levels by 19% compared to a placebo. Additionally, a small 2022 study in children with depression found that 12 weeks of omega-3 fatty acid supplementation reduced morning cortisol levels.
Rhodiola
“Rhodia is another adaptogenic herb that may help lower cortisol levels and increase resilience from stress,” says Ferreira. She notes that rhodiola has long been used in traditional medicine to combat fatigue and enhance both mental and physical performance.
Research suggests that rhodiola affects the release of stress hormones, which can help prevent chronic stress and stress-related complications. A 2012 study also found that taking 200 milligrams of Rhodiola rosea extract twice a day for four weeks significantly reduced stress symptoms, with noticeable improvement seen after just three days. .
vitamin C
“Vitamin C is an antioxidant that supports the immune system and helps fight stress,” says Ferreira. “It has been suggested that vitamin C supplementation may help reduce cortisol levels and reduce the physiological effects of stress,” she added.
Interestingly, a 2017 review that evaluated the effects of various nutrients on stress in women found that vitamin C supplementation (high-dose, extended-release) may reduce anxiety and alleviate high blood pressure levels in response to stress. We conclude that there is a sex. Furthermore, another review reported that vitamin C deficiency may be associated with several stress-related diseases (such as depression and anxiety), and that vitamin C has antidepressant and mood effects. It has been pointed out that it may have an uplifting effect.
magnesium
“Magnesium is an essential mineral that plays a role in many bodily functions, including the stress response,” says Ferreira. In fact, a magnesium deficiency can increase your body’s sensitivity to stress. According to her review, stress can also increase magnesium loss, creating a vicious cycle. nutrients.
Ferreira says research has shown that magnesium supplementation may lower cortisol levels and promote relaxation. For example, one small study of fibromyalgia patients found that taking 100 milligrams of magnesium daily for one month reduced stress levels and pain, as found in a self-report survey. got it.
