Between work deadlines, family responsibilities, and everything in between, it’s no wonder our stress levels are through the roof. At the heart of this stress response is cortisol, often called the “stress hormone.” While cortisol is vital for our body’s fight-or-flight response, too much of it can lead to serious health issues.
But don’t worry, there are natural ways to help keep your cortisol levels in check, and here’s where supplements come in place. In this blog, we are going to discuss the best supplements that lower cortisol.
But first, what is cortisol?
Understanding Cortisol
Cortisol is a hormone produced by the adrenal glands, located on top of your kidneys. It plays a key role in various bodily functions, helping to:
- Regulate your metabolism
- Reduce inflammation
- Control your sleep-wake cycle
- Salt and water balance
- Memory function
Cortisol is also crucial for your body’s stress response, helping you manage and recover from stressful situations.
However, cortisol isn’t always the hero. When your body is under constant stress, whether from work pressures, poor diet, or lack of sleep, it can lead to elevated cortisol levels. This chronic elevation can cause some health issues, including:
- Weight gain
- High blood pressure
- Mood swings
- Weakened immune system
Understanding the common causes of elevated cortisol is the first step in managing it. Stress is primary, but other factors like poor nutrition, inadequate sleep, and even excessive caffeine intake can contribute to high cortisol levels.
What Supplements Lower Cortisol?
When it comes to managing cortisol levels, nature has provided us with some powerful ingredients in the form of supplements. Let’s break down some of the best.
Ashwagandha
Overview: Ashwagandha, also known as Withania Somnifera, is an ancient herb that’s been used for centuries to reduce stress and promote overall well-being.
Benefits: This adaptogenic herb helps your body adapt to stress, supporting a more balanced cortisol response. It helps you feel calm and collected even on your busiest days. Other benefits include:
- Improved Sleep: Many people find that Ashwagandha helps them sleep better, thanks to its calming effects.
- Enhanced Energy and Stamina: Daily supplementation may increase energy levels and physical stamina.
- Better Cognitive Function: Ashwagandha can support brain health, potentially improving focus, memory, and cognitive function.
- Balanced Mood: Consistent use may lead to a more balanced mood and reduced mood swings.
Scientific Evidence:
Several studies have shown Ashwagandha’s impressive ability to lower cortisol levels. In one study, participants who took Ashwagandha experienced a significant reduction in cortisol levels compared to those who didn’t.
What happens if you take Ashwagandha daily?
A study conducted on the effects of Ashwagandha supplementation found that individuals who took a daily dose of 240 mg experienced significant reductions in stress levels compared to those who received a placebo.
Notably, participants in the Ashwagandha group also exhibited lower levels of cortisol, the body’s primary stress hormone. This suggests that regular supplementation with Ashwagandha can effectively reduce both perceived stress and physiological markers of stress, promoting a sense of calm and well-being.
You can find high-quality Ashwagandha root extract supplements at Harfang Supplements. Try it out now!
Melatonin
Overview: Melatonin is a hormone naturally produced by the pineal gland in the brain. It plays a key role in regulating the sleep-wake cycle, signaling to your body when it’s time to sleep and when it’s time to wake up.
Role in Sleep: Melatonin levels typically rise in the evening, promoting feelings of drowsiness, and drop in the morning, helping you wake up. It essentially helps synchronize your body’s internal clock, ensuring you get restful and restorative sleep.
Scientific Evidence:
Research indicates that melatonin supplementation can help lower cortisol levels, particularly by improving sleep quality. A study found that melatonin supplementation before bedtime significantly reduced cortisol levels in patients with sleep disorders.
Daily Use:
A study showed that taking 2 mg of long-acting melatonin in the evening improves the early onset of cortisol production. Delayed production of cortisol improves sleep quality in patients with insomnia.
Benefits of daily intake of melatonin:
- Improved Sleep Quality: Promotes more restful and uninterrupted sleep by regulating the sleep-wake cycle.
- Reduced Cortisol Levels: Helps lower evening cortisol levels, reducing overall stress.
- Enhanced Mood and Energy: Better sleep quality can lead to improved mood, higher energy levels, and better overall functioning during the day.
- Support for Shift Workers and Travelers: Beneficial for individuals who experience disrupted sleep patterns due to shift work or travel across time zones.
Explore the range of Melatonin supplements at Harfang’s!
Magnesium
Overview: Magnesium is a vital mineral that plays a role in numerous bodily functions, including muscle and nerve function, blood glucose control, and protein synthesis. It’s also a key player in managing stress and maintaining a healthy balance of cortisol, the body’s primary stress hormone.
Benefits: Magnesium helps regulate the nervous system, promoting relaxation and reducing stress. It acts as a natural muscle relaxant and can enhance the quality of your sleep, which in turn supports overall well-being and stress management.
Scientific Evidence:
A study published found that magnesium supplementation significantly reduced cortisol levels in individuals experiencing chronic stress. By modulating the hypothalamic-pituitary-adrenal (HPA) axis, magnesium helps maintain a balanced cortisol response, reducing the negative effects of prolonged stress.
Another study showed that magnesium supplementation improved symptoms of depression and anxiety, which are often linked to elevated cortisol levels. Participants who took magnesium reported better mood and reduced feelings of anxiety and stress.
Daily Use:
Research shows that a high intake of magnesium, 350 mg per day, can lower cortisol levels.
Find your Magnesium supplements at Harfang Supplements!
Omega-3 Fatty Acids
Overview: Omega-3 fatty acids are essential fats that your body cannot produce on its own, so they must be obtained from your diet. The three main types of omega-3s are ALA (alpha-linolenic acid), found in plant oils, and EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), found primarily in fish and other seafood.
Scientific Evidence:
Omega-3 fatty acids have been shown to help manage stress and reduce cortisol levels.
A study found that participants who took omega-3 supplements experienced significantly lower cortisol levels and reduced stress response. The anti-inflammatory properties of omega-3s are believed to play a role in regulating the hypothalamic-pituitary-adrenal (HPA) axis, which controls cortisol production.
What happens if I take omega-3 supplements daily?
A study showed that individuals who took a high dose of omega-3 (2.5g per day) experienced a significant reduction of about 19% in total cortisol levels compared to the placebo group.
Benefits of daily intake of omega-3:
- Stress Reduction: Helps lower cortisol levels and reduces the overall stress response.
- Improved Heart Health: Omega-3s are well-known for their cardiovascular benefits, including reducing triglycerides, lowering blood pressure, and preventing heart disease.
- Enhanced Brain Function: Supports cognitive health, improves mood, and reduces symptoms of depression and anxiety.
- Anti-Inflammatory Effects: Omega-3s have strong anti-inflammatory properties that can help reduce inflammation throughout the body.
Lifestyle Changes to Support Cortisol Reduction
- Meditation and Mindfulness
- Regular Exercise
- Adequate Sleep
- Healthy Diet
- Social Support
- Time Management
- Relaxation Techniques
- Limiting Screen Time
Effectively managing cortisol levels is vital for overall well-being, and the best approach is combining supplements like Ashwagandha with lifestyle changes such as mindfulness and exercise. By adopting these strategies, you can take control of your cortisol levels and reduce the negative impacts of chronic stress on your health.
Explore trusted supplement options at Harfang Supplements. We are one of the leading online supplement stores in Canada, offering a wide range of high-quality sleep aids and stress management products. Our selection can support you on your journey toward improved health and vitality.
Please consult with a healthcare professional before starting any new supplement regimen. Individual needs and responses may vary.
