What Supplements Lower Cortisol?

Cortisol is a type of hormone that your body produces in response to stress. It isn't all bad, as it helps you in responding to life-threatening or dangerous situations. This hormone also helps improve your metabolism and regulate inflammation and stress, allowing your body to respond more effectively. 

The adrenal glands produce this hormone, but it can have a negative impact if your body starts making it in greater numbers. So, if you are also feeling that you are getting too stressed out lately, more than ever, you need to get your cortisol levels checked. 

These high levels can trigger skin breakouts, poor sleep patterns, weakness, digestive issues, and numerous other health problems. So, in case you are experiencing similar symptoms, don't worry! You can start taking supplements to help lower cortisol levels. 

What Does Cortisol Do?

This is also known as a stress hormone that is released when your brain receives a signal indicating stress. Your body enters a reactive mode, which increases blood flow to various muscles, including the heart. 

However, when you are going through a rough patch in life or experiencing continuous stressful events, you will notice a significant rise in these hormones. These hormones can seriously damage your body, and you may experience various disorders like Parkinson's disease, Alzheimer's disease, chronic pain, major depressive disorder, muscle weakness, loss of appetite, abdominal pain, and many more.

One of the critical impacts these hormones can have on your body is causing brain damage and disrupting the performance of many organ systems.

Which Supplements Are Most Effective in Lowering Cortisol?

When you are willing to work on improving your lifestyle, many individuals seek to balance their stress hormones by incorporating specific supplements to regulate their cortisol levels. It is essential to remember that scientific research on many of these medicines is still happening, and individual responses can vary significantly.

So, before you go to a pharmacy store to get some stress management supplements for yourself, you must always consult with a healthcare professional. It gets more critical, especially if you have any underlying health conditions like high blood pressure or you are taking other medications.

1. Ashwagandha

Ashwagandha is one of the most popular and well-researched herbs, which works like a blessing for most people. Ashwagandha is believed to be a traditional Ayurvedic medicine that supports the adrenal glands and helps regulate the hypothalamic-pituitary-adrenal (HPA) axis. This powerful herb can greatly reduce perceived stress, lower cortisol levels, and help you have an amazing and peaceful sleep.

This supplement typically contains 300-600 mg of root extract per day. It is recommended to take it for several weeks or at least three months to achieve visible results. It is considered a well-tolerated supplement.

However, it may cause mild drowsiness or stomach upset in some individuals, as everyone reacts differently to medications. If you are expecting or breastfeeding, you must avoid this medicine and only take it if your health professional prescribes it to you.

2. Magnesium

Magnesium plays a direct role in regulating the nervous system and muscle function. It can help reduce anxiety, help you relax, and may help regulate the HPA axis. It is also a significant supplement that reduces anxiety and supports the nervous system, which indirectly impacts stress response.

Its standard dosage ranges from 200 mg to 400 mg per day, depending on the individual's nutritional needs. There are various forms of magnesium available on the market, including magnesium glycinate and magnesium citrate, which come with numerous benefits as well.

However, you should consult your doctor before taking high doses of this supplement, as it can cause stomach upset, which may result in diarrhoea. Moreover, individuals with kidney problems should use magnesium supplements only under the guidance of a healthcare professional.

3. Omega-3 Fatty Acids (Fish Oil)

The premium Omega-3 fatty acids from iCare Naturals are well-known for their anti-inflammatory properties and numerous benefits for brain health. These healthy soft gels are infused with essential fats found in fatty fish, flaxseed, and other sources.

This supplement is exceptionally vital for individuals of all ages, as it helps maintain a healthy immune system, regulates hormones, and supports heart health while boosting overall energy. According to experts, these polyunsaturated fatty acids lower morning cortisol secretion, which can eventually reduce symptoms of occupational burnout.

You can take around 1000 mg to 3000 mg of combined EPA and DHA per day for 8 to 12 weeks. However, consulting a healthcare practitioner and taking their advice accordingly will be your best move.

4. Vitamin C

While often celebrated for its immune-boosting properties, Vitamin C plays a significant role in adrenal health. It is a water-soluble vitamin and a powerful antioxidant.

Vitamin C supplements support a healthy response to stress. As an antioxidant, it also helps combat oxidative stress induced by high cortisol levels.

You can take around 500 mg to 1000 mg of this supplement per day in tablet, powder, or capsule form. Many vitamins and minerals are now available in gummy supplements. However, consuming high doses can cause digestive problems in some people. Individuals with kidney issues should consult a doctor before starting this supplement.

Essential Considerations Before Taking Supplements

Selecting supplements for yourself requires a thoughtful and cautious approach. While many supplements are easily available in the market or online stores, it is essential to remember that they are not all manufactured equally, and they may not be suitable for everyone.

1. Consult a Healthcare Professional

Before you plan to start any new supplement, especially if you are concerned about high cortisol, have existing health conditions, or are taking prescription medications, consult your doctor.

Your healthcare professional can provide personalised advice, assess potential interactions, and determine if supplements are appropriate for your specific situation. They will also suggest blood tests to check your cortisol levels or rule out other underlying health issues so that when you start taking any supplement, it doesn't interact with other medications.

2. Never Compromise on the Quality

Many local brands are launching their supplements these days. Most of them operate as a money-making machine, with their sole purpose being to sell medicines and generate revenue.

So, always choose reputable brands that are transparent about their sourcing, manufacturing processes, and third-party testing. You can also look for their certifications from organisations that approve these brands as an international seller.

3. Dosage and Interactions with Other Medicines

Start with the lowest effective dose and follow recommended guidelines. Higher doses are not always better and can sometimes lead to side effects or interactions with other medicines.

You need to be mindful that supplements can interact with prescription medications, potentially altering their effectiveness or causing adverse reactions.

Conclusion

Cortisol is the primary stress hormone of the body, playing a crucial role in maintaining our health and well-being. But its high levels can significantly impact our health and well-being. Apart from aiming for a better lifestyle, including stress management, a proper sleep schedule, and balanced nutrition, certain supplements can help reduce high cortisol levels.

You can start taking supplements like Ashwagandha, Magnesium, Omega-3 fatty acids, and more to lower rising cortisol levels. However, it is essential to consult a healthcare professional to determine the safest and most suitable supplement for your individual needs. By consistently taking these supplements and maintaining a healthy lifestyle, you can achieve a balanced stress response, enabling you to remain calm and relaxed in various situations.