Cortisol is a stress hormone that is often maligned for its role in increasing belly fat and the risk of developing a number of chronic diseases.
It is a hormone your body secretes to help you fight or flee the scene in the face of a threat. But when your life is so stressful that cortisol is coursing through your veins all the time, it can lead to high blood sugar, high blood pressure, excess weight, and diabetes — all of which increase your risk of developing a slew of diseases. Long-term health conditions.
So it’s no wonder you might want to take a pill that can lower cortisol.
Here’s what’s known about supplements that may affect how your body handles stress and, as a result, lower your cortisol level.
magnesium
Review in the journal 2020 Nutrients Supports the vicious cycle theory of magnesium and stress. It turns out that many common signs of stress are also symptoms of low magnesium, such as fatigue, difficulty sleeping, upset stomach, nervousness, irritability, and headaches. Research shows that stress may deplete the body of these essential nutrients and that low magnesium may make the body more sensitive to stress. Some studies show that boosting magnesium with nutritional supplements can relieve symptoms of stress, such as irritability, fatigue, and poor sleep, and reduce cortisol levels.
If these symptoms seem like just another Tuesday, it may not be a surprise that “a lot of people in the United States are a little low on magnesium,” says Sydney McQueen, Pharm.D., clinical professor at the University of Missouri-Kansas. City School of Pharmacy and expert in nutritional supplements.
If you want to try a supplement for its potential effects on stress and cortisol levels in the body, McQueen says magnesium would be a good one to start with. Over-the-counter magnesium supplements in the recommended dosage are known to be safe and can provide other benefits as well. Magnesium through food or supplements may help prevent diabetes, migraines, and osteoporosis, and can help lower blood pressure as well.
“Adding a reasonable dose through supplements can have beneficial effects, and we know it is safe at these doses.”
Omega-3 polyunsaturated fatty acids
Healthy fats found in seafood and soybeans, among many other sources, may play a role in biological markers of stress, including cortisol.
A 2018 study of 2,724 middle-aged adults was published in the journal Psychoneuroendocrinology It was found that those with high levels of cortisol had low levels of omega-3 in the blood. Some research has found that when people with this biological sign of stress take omega-3 supplements, cortisol levels and other indicators of stress improve.
Omega-3 is another one that McQueen highlights as a well-known and generally safe supplement that may have other benefits.
“These supplements can be anti-inflammatory and can treat some of the negative effects of high cortisol,” she says. “It may benefit your blood flow and lipid profile, too,” she says.
But before you try these supplements, the National Institutes of Health (NIH) advises that there is conflicting evidence about whether boosting omega-3s can also increase the risk of prostate cancer. People who take medications that affect blood clotting or who are allergic to fish or shellfish should speak with a doctor before taking this supplement.
Vitamin C
2017 research analysis, published in JBI database of systematic reviews and implementation reportsIt was concluded that sustained high-dose vitamin C intake helped alleviate high blood pressure and anxiety in response to stress in women. This doesn’t mean it won’t have the same effect on men. The study simply did not include men.
Vitamin C is a well-known antioxidant, so it may bring other health benefits. But be careful, there are real risks to getting too much vitamin C, especially in certain groups, such as postmenopausal women with diabetes and people at risk for kidney stones. The upper limit for all adults is 2000 mg/day.
Ashwagandha
This green shrub found in India, Africa, and the Middle East has been used as a medicine for thousands of years. Ashwagandha is known as an adaptogen – a plant or mushroom that helps the body respond to stress, anxiety, or fatigue.
Some clinical trials show that greens may help relieve stress and insomnia.
“If you have a supplement that helps you sleep a little better at night, that’s a way to deal with stress, so naturally your cortisol level will go down,” McQueen says.
There is less evidence, according to the National Institutes of Health, to support ashwagandha’s role in anxiety.
Keep in mind that most formal scientific research in the field of medicinal plants tends to have the same problem – very small sample sizes. Research into this particular plant is no different. However, it shows promise for helping people with anxiety and stress. “As part of that, you can reduce cortisol,” McQueen says.
Regarding safety, research has not followed people taking ashwagandha for more than three months. There may be long-term effects that are not yet known. You should not take it if you are pregnant, breastfeeding, having surgery, or have an autoimmune or thyroid disorder. It also interacts with a number of medications. If you are taking prescription medications, check with your doctor or pharmacist first about this supplement.
Bottom line
These supplements may help move the needle on your cortisol levels. But remember, McQueen emphasizes, “cortisol is a symptom, not a disease.”
What causes your cortisol levels to rise is stress.
“Anything you can do to reduce stress — yoga, meditation, better sleep, a healthy diet — will also lower cortisol.”
More about nutrition and supplements: