Top Supplements for Cortisol Levels

Managing cortisol levels is essential for maintaining good health, especially in today’s fast- paced, high-stress world. Cortisol is produced by the adrenal glands in response to stress as part of the hypothalamic-pituitary-adrenal (HPA) axis. Cortisol, often called the "stress hormone," is vital in regulating metabolism, immune function and the body's response to stress

However, when cortisol levels stay elevated for too long, it can contribute to issues like anxiety, weight gain, fatigue and sleep disturbances. That’s where supplementation can make a real difference. Certain natural supplements may help balance cortisol levels, supporting a healthier stress response, improving mood, boosting energy and enhancing overall resilience. Whether you're looking to manage daily stress, recover more quickly from burnout or simply feel more balanced, incorporating the right supplements into your routine could be a simple and effective way to support your well-being.

Omega-3 Fatty Acids

Omega-3 fatty acids are crucial in several physiological processes, primarily relating to maintenance of cellular membrane integrity. A strong cellular membrane supports neurotransmitter regulation for better intercellular communication, which can help regulate cortisol production by calming the sympathetic nervous system and modulating the HPA axis.^1,2 EFA supplementation supports cellular health which can lead to a better response to daily stressors.

Ashwagandha

Ashwagandha (Withania somnifera) is a traditional adaptogenic herb used in Ayurvedic medicine to help the body cope with stress. Modern research supports the idea that ashwagandha supplementation can help lower cortisol levels and improve stress-related symptoms.^3,4 Ashwagandha contains several active compounds that may alleviate stress- related issues by acting at various points of the nervous system:⁵

How Ashwagandha May Help Lower Cortisol:

• This adaptogen may play a role in balancing the hypothalamic-pituitary-adrenal (HPA) axis, helping to normalize cortisol production and the body's stress response.
• Ashwagandha appears to enhance resistance to physical and mental stress, which can directly reduce cortisol secretion over time.
• It has strong antioxidant properties that protect against oxidative stress, a trigger for increased cortisol production.

Vitamin D

Vitamin D is crucial for bone health, immune function and mood regulation.^6,7 Emerging research suggests that vitamin D supplementation may also help lower cortisol levels, by modulating the activity of the HPA axis and thereby regulating the production of cortisol.⁸

How Vitamin D May Help Lower Cortisol:

• Vitamin D receptors are present in the brain regions that regulate the HPA axis. Adequate vitamin D levels may help optimize HPA axis function and prevent excessive cortisol release.
• Low vitamin D levels are linked to mental health issues, which often coincide with elevated cortisol. Supplementation can help improve mood and indirectly reduce cortisol levels.

L-Theanine

L-theanine is an amino acid found in green tea. Supplementing with L-theanine may have several health benefits, including improvements in cognition and mood, and providing support against the stresses of daily life.⁹ How can I lower my cortisol level quickly? While supplements for cortisol levels like omega-3 fatty acids and ashwagandha may help to lower cortisol levels over time, L-theanine supplements may show calming effects within thirty to sixty minutes of intake.¹⁰

How L-Theanine Helps Lower Cortisol:

• L-theanine increases alpha wave activity in the brain, which is associated with a relaxed but alert mental This relaxation response can counteract stress and help reduce cortisol secretion. ¹¹
• Research shows that L-theanine can diminish the cortisol surge typically triggered by stressful situations, helping the body stay calmer under pressure.
• L-theanine influences levels of GABA, serotonin and dopamine — neurotransmitters that regulate mood and stress, contributing to an overall reduction in stress-related cortisol spikes.¹²

Rhodiola Rosea

Rhodiola rosea is a well-known adaptogenic herb traditionally used to enhance resilience to physical and mental stress. Rhodiola supplementation can offer comprehensive support for symptoms of stress and help improve stress tolerance and energy levels.^13,14

How Rhodiola Rosea Helps Lower Cortisol:

• Rhodiola may influence neurotransmitter levels and promote antioxidant defenses, further contributing to its potential to manage stress and cortisol levels. 

• This adaptogen helps balance the hypothalamic-pituitary-adrenal (HPA) axis, preventing excessive cortisol production during stress.

What is the Best Supplement to Lower Cortisol?

Everyday stress and high cortisol levels can take a toll on both physical and mental health. Natural supplementation offers a proactive way to support your body’s stress response. Whether you’re reaching for omega-3 fatty acids to encourage intercellular communication, ashwagandha to enhance resilience, vitamin D to balance mood and hormone function, L-theanine for quick relaxation or Rhodiola rosea to stabilize your energy and stress levels, each supplement offers unique benefits for cortisol regulation.

While no supplement is a cure-all, incorporating the right ones into a balanced lifestyle, alongside proper sleep, nutrition and stress-reduction practices, can make a meaningful difference in how you feel, perform and recover. Always consult your healthcare provider before starting any new supplement regimen to ensure it aligns with your individual needs.

You be well, now

Swanson

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

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