Bust the Stress: Top Natural Supplements to Reduce Cortisol


How to Lower Cortisol and Stress Science Based Ways

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Stress is a part of life. It’s like that uninvited guest who shows up at the most inconvenient times. But what if we told you that there are ways to manage this unwelcome visitor? Yes, you heard it right!

We’re talking about the best natural supplements to reduce cortisol 12, the notorious stress hormone that can wreak havoc on your body and mind when left unchecked.

These supplements can help reduce cortisol levels, relieve stress, and improve your overall health. So, let’s dive in and explore how these supplements can help you lead a healthier, less stressful life.

Understanding Cortisol: The Basics

Cortisol is a hormone produced by the adrenal glands. It plays a crucial role in our body’s stress response. When we’re under stress, our adrenal glands release cortisol to help us cope. This is a normal and healthy response to short-term stress. However, when stress becomes chronic, it can lead to elevated cortisol levels in the body, which can have negative effects on our overall health.

Why High Cortisol Levels are Detrimental to Health

High cortisol levels can lead to a variety of health issues. For starters, too much cortisol can lead to weight gain, particularly around the abdomen. It can also cause sleep disturbances, leading to poor sleep quality.

High cortisol levels can also lead to cognitive problems like brain fog and decreased mental clarity. It can also cause blood sugar imbalances and negatively impact gut health. Prolonged stress and high cortisol levels can even lead to more serious health conditions like heart disease and diabetes.

The Role of Supplements in Regulating Cortisol Levels

This is where the best supplements to reduce cortisol come into play. Certain supplements can help reduce cortisol levels, manage stress, and alleviate the negative effects of chronic stress.

They work by supporting the body’s natural stress response, regulating cortisol production, and providing health benefits that can counteract the negative effects of high cortisol levels.

Breaking Down the Top Supplements for Cortisol Reduction


An herb used in Ayurvedic medicine, ashwagandha has been shown to help lower cortisol levels and reduce stress. Studies have shown that it can improve sleep quality, reduce anxiety, and increase mental clarity. It’s also been shown to help regulate blood sugar levels, which can be beneficial for those with high cortisol levels.



L-Theanine is an amino acid found in green tea. It can help reduce stress and lower cortisol levels. It’s also been linked to improved cognitive performance and mental clarity. L-Theanine works by increasing levels of dopamine, a neurotransmitter that plays a role in mood and stress response.


Magnesium is a mineral that plays a role in over 300 enzymatic reactions in the body. It can help reduce cortisol levels, relieve stress, and improve sleep quality. Magnesium has also been shown to help regulate blood sugar levels, which can be beneficial for those with high cortisol levels.

Probiotics and Prebiotics

These supplements support gut health, which is closely linked to cortisol levels and stress management. They can help the body respond to stress and keep cortisol levels in check. Probiotics and prebiotics have also been shown to improve mental clarity and reduce cognitive issues associated with high cortisol levels.


This is a fat-soluble amino acid that has been shown to lower cortisol levels and promote cognitive health. It can help reduce brain fog and improve mental clarity, which can be beneficial for those with high cortisol levels.

Ginkgo Biloba

Used in Chinese medicine, ginkgo has been shown to help reduce stress and lower cortisol levels. It can also improve cognitive function in individuals with high stress levels. Ginkgo works by increasing blood flow to the brain, which can improve cognitive performance and reduce brain fog.

Real-Life Success Stories: Supplement Use and Cortisol Management

Many people have found success in managing their cortisol levels and reducing stress with the help of these supplements. For instance, John, a 35-year-old software engineer, was dealing with chronic stress due to his demanding job. After incorporating ashwagandha and magnesium into his daily routine, he noticed a significant decrease in his stress levels and an improvement in his sleep quality.

Similarly, Sarah, a 42-year-old teacher, was struggling with cognitive issues due to elevated cortisol levels. After taking l-theanine, she experienced improved mental clarity and reduced stress levels.

Key Takeaways

  1. High cortisol levels can lead to a variety of health issues, including weight gain, sleep disturbances, and cognitive problems.
  2. Certain supplements can help reduce cortisol levels and manage stress.
  3. Ashwagandha, bacopa, l-theanine, magnesium, probiotics and prebiotics, phosphatidylserine, and ginkgo biloba are some of the best supplements to reduce cortisol.
  4. Real-life success stories show the effectiveness of these supplements in managing cortisol levels and reducing stress.


Managing cortisol levels is crucial for maintaining good health and well-being. The best supplements to reduce cortisol can provide a natural way to manage stress, improve cognitive function, and maintain balance in our bodies. Remember, it’s not about eliminating stress entirely (because let’s face it, that’s impossible), but about managing it effectively.

So, the next time stress knocks on your door, you’ll be ready with your arsenal of supplements to keep those cortisol levels in check.

Remember, while supplements can help manage cortisol levels, they should be used as part of a comprehensive stress management plan that includes a healthy diet, regular exercise, and good sleep habits.

Note: Always consult with a healthcare professional before starting any new supplement regimen.

Frequently Asked Questions

What supplements can lower cortisol?

There are several natural supplements that can help lower cortisol levels. Some of the most popular ones include Ashwagandha, Omega-3 Fatty Acids, and Probiotics. Ashwagandha is a traditional Indian herb that is known for its stress-reducing and anti-inflammatory effects, while Omega-3 Fatty Acids are known for their ability to reduce inflammation and support brain health. Probiotics are beneficial bacteria that can help improve gut health, which is closely linked to cortisol levels.

How can I lower my cortisol levels naturally?

Lowering cortisol levels naturally involves a combination of a good diet, regular exercise, and proper stress management techniques. Foods rich in Vitamin C and B Vitamins are particularly effective, as these can help regulate cortisol. Regular physical activity can also help lower cortisol, especially when combined with stress management practices like meditation and yoga. Additionally, getting enough sleep can have a beneficial effect on cortisol levels.

What herbs balance cortisol levels?

There are several herbs known to help balance cortisol levels. Some of the most commonly used ones include Ashwagandha, Rhodiola, and Lemon Balm. Ashwagandha is known for its stress-reducing properties, Rhodiola can help enhance the body’s resistance to stress, and Lemon Balm has been shown to have calming effects.

Can magnesium lower cortisol?

Yes, magnesium can potentially help lower cortisol levels. This is because magnesium can help relax the nervous system and reduce stress. A deficiency in magnesium has been linked to an increase in stress levels and elevated cortisol. Therefore, supplementing with magnesium, or eating a diet rich in magnesium, can potentially help maintain balanced cortisol levels.

What is the role of Cortisol in the body?

Cortisol, often referred to as the “stress hormone,” plays a significant role in our body. It’s produced by the adrenal glands and is primarily released in response to stress and low blood-glucose concentration. Cortisol helps in regulating our body’s response to stressful situations, maintaining metabolism, reducing inflammation, and assisting with memory formulation. It’s also crucial for the functioning of the cardiovascular system and the immune response. While cortisol is necessary for several bodily functions, excessively high levels over a prolonged period can lead to various health issues such as anxiety, depression, heart disease, weight gain, and trouble sleeping.


  1. 3 Supplements To Reduce Cortisol & Relieve Stress* | mindbodygreen[]
  2. How to Reduce Cortisol and Turn Down the Dial on Stress – Cleveland Clinic[]

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