Top Supplements To Lower Cortisol Levels (2024) According to Health Experts

As a preventive medicine specialist, I’ve seen firsthand how the stresses of modern life can wreak havoc on our bodies and minds. One of the most significant stress-related hormones we deal with is cortisol. Known as the “stress hormone,” cortisol plays a crucial role in managing stress, our immune response, metabolism, and even how we process memories.

However, when cortisol levels remain perpetually high, it can lead to many health issues, including weight gain, high blood pressure, and a weakened immune system.

How We Rate Our Top Supplements To Lower Cortisol Levels

To ensure our recommendations for cortisol management are reliable and effective, we follow a rigorous evaluation process grounded in:

  • Scientific Research: Only supplements and techniques supported by substantial clinical studies are considered.
  • Expert Opinions: We consult with healthcare professionals to validate the efficacy and safety of each method.
  • User Testimonials: Real-world experiences play a crucial role in our assessment, highlighting user satisfaction and potential side effects.
  • Safety Profiles: Safety is paramount. We prioritize options with minimal risks, based on comprehensive safety data.
  • Overall Effectiveness: Our final selections are those proven to be effective, safe, and accessible, offering clear benefits for cortisol management.

This streamlined approach ensures our recommendations are practical and scientifically sound and safe for most individuals looking to manage their cortisol levels effectively.

Understanding Cortisol Levels and Their Impact

Cortisol is produced by the adrenal glands located atop your kidneys. It’s involved in a host of vital processes, including regulating metabolism, reducing inflammation, and controlling the sleep-wake cycle. Cortisol levels naturally fluctuate throughout the day, peaking in the morning to help you wake up and gradually declining throughout the day to prepare your body for rest at night.

However, when faced with prolonged stress, the body’s cortisol levels can remain elevated for longer than normal. This prolonged elevation can disrupt the natural cortisol rhythm and lead to various health issues.

Effects of High Cortisol Levels on Health

Chronic high levels of cortisol can take a toll on your health in several ways:

  • Weight Gain: Elevated cortisol can increase appetite and cravings for sugary or fatty foods, leading to weight gain, particularly around the abdomen.
  • Sleep Disorders: High cortisol levels can disrupt your sleep patterns, making it difficult to fall asleep or stay asleep, which can lead to chronic fatigue and other sleep-related issues.
  • Weakened Immune System: Cortisol suppresses the immune system, making the body more susceptible to infections and diseases.
  • Mood Swings: High cortisol is associated with mood disorders such as anxiety and depression, as it affects neurotransmitter levels in the brain.
  • Heart Disease: Chronic stress and high cortisol can increase blood pressure and blood sugar levels, contributing to the risk of heart disease and type 2 diabetes.
  • Memory and Concentration Problems: Cortisol can negatively impact cognitive functions, leading to difficulties with memory, concentration, and decision-making.

Can Supplements Help Reduce Stress Hormone?

Supplements can be crucial in managing the body’s stress response, including regulating cortisol levels. Certain supplements have been scientifically shown to target the body’s stress response mechanism and help lower cortisol levels, thereby offering an effective way to manage stress and anxiety.

For instance, adaptogens like Ashwagandha and Rhodiola Rosea are known for improving the body’s resilience to stress, reducing cortisol production and mitigating the effects of stress on the body. Ashwagandha, in particular, has been extensively studied and has shown promising results in significantly lowering cortisol levels, enhancing an individual’s ability to deal with stress and anxiety.

Magnesium, often referred to as the relaxation mineral, also plays a vital role in reducing stress and anxiety by regulating the nervous system and limiting the release of cortisol. Similarly, Omega-3 fatty acids, found in fish oil supplements, have been associated with lowered cortisol levels and reduced anxiety due to their anti-inflammatory effects on the brain.

Incorporating these supplements into one’s daily regimen, under the guidance of a healthcare professional, can be a helpful strategy in managing stress and anxiety by targeting and lowering the stress hormone cortisol, thereby promoting overall well-being and stress resilience.

Natural Supplements to Manage Cortisol Levels

To maintain healthy cortisol levels, many people turn to natural supplements. These are some of the most effective ones, backed by scientific research:


This ancient medicinal herb is renowned for its stress-reducing effects. Studies have shown that Ashwagandha can lower cortisol levels by up to 30%, making it a powerful ally in your stress management arsenal.


Found in cell membranes, this fatty substance has been shown to decrease muscle damage and soreness and is thought to reduce the stress-induced increase in cortisol levels. It’s particularly popular among athletes for its recovery benefits.


Magnesium plays a pivotal role in over 300 enzyme reactions in the human body, including the metabolism of food, the transmission of nerve impulses, and the regulation of cortisol levels. It’s known as the relaxation mineral for a reason.

Rhodiola Rosea

This herb grows in the cold, mountainous regions of Europe and Asia. Its roots are considered adaptogens, meaning they help your body adapt to stress when consumed. Rhodiola Rosea has been shown to help with stress-induced fatigue and depression while also decreasing cortisol levels.

How To Choose the Right Supplements to Lower Cortisol?

Choosing the right supplements to effectively lower cortisol levels requires a nuanced understanding of your body’s unique needs and the specific benefits of each supplement. Given the wide array of options available and the complex nature of cortisol’s effects on the body, it’s essential to make informed decisions to achieve optimal results. Here’s a deeper dive into how to select the most suitable supplements for managing cortisol:

Consider Your Individual Health Profile

First and foremost, it’s crucial to assess your overall health and any specific conditions that might influence how you respond to certain supplements. For instance, if you have thyroid issues, autoimmune disorders, or are on medication that affects your hormonal balance, some supplements might have contraindications or could interact with your medications.

Evaluate Scientific Support

Look for supplements with a strong foundation of clinical research supporting their efficacy in lowering cortisol levels. Ashwagandha, for example, has been extensively studied and has demonstrated significant reductions in cortisol levels and stress in randomized controlled trials. Similarly, Rhodiola Rosea and phosphatidylserine have shown promising results in clinical settings for managing stress and reducing cortisol levels.

Quality and Brand Reputation

The supplement industry can vary greatly in terms of product quality and purity. Opt for brands that have undergone third-party testing and have certifications from reputable bodies such as USP (United States Pharmacopeia) or NSF International. This ensures that the product contains the ingredients in the amounts listed on the label and is free from harmful contaminants.

Consultation with Healthcare Providers

Before adding any supplement to your regimen, consulting with a healthcare provider is imperative. A healthcare professional can offer personalized advice considering your health history and current medications. This step is crucial for preventing adverse effects and ensuring that the supplement will be beneficial in lowering your cortisol levels.

Safety and Side Effects

Research the potential side effects and safety profile of any supplement you’re considering. While many supplements are safe for general use, some might have side effects or could lead to adverse reactions in combination with other medications. Understanding these risks and starting with lower doses can help mitigate potential issues.

Mode of Action

Understanding how a supplement works to reduce cortisol can also guide your choice. For instance, adaptogens like Ashwagandha and Rhodiola Rosea help balance the body’s stress response systems, while Magnesium works by relaxing the nervous system. Selecting a supplement based on its mode of action can enhance its effectiveness in your specific situation.

By carefully considering these factors and prioritizing supplements with a solid research foundation, high quality, and a good safety profile, you can more effectively choose the right supplements to manage cortisol levels. 


In conclusion, managing elevated cortisol levels is crucial for overall health, and selecting the best supplements to lower cortisol can be an effective strategy. Supplements like Ashwagandha, Rhodiola Rosea, and Magnesium have been shown to lower cortisol levels in the body, offering a natural way to reduce your cortisol and manage the body’s response to stress.

These supplements may help reduce cortisol levels by regulating the adrenal glands’ production of cortisol, which is the body’s primary stress hormone. Incorporating the top supplements to reduce cortisol into your routine, along with healthy lifestyle changes, can keep cortisol levels in check, lower serum cortisol levels, and improve your body’s resilience to high levels of stress. 

By choosing supplements that have been found to lower cortisol levels and effectively reduce cortisol levels, you can significantly reduce cortisol levels, help lower cortisol, and maintain balanced cortisol levels in the brain. Remember, consulting with a healthcare provider is essential to ensure these supplements are a suitable part of your strategy to manage your cortisol levels and mitigate the effects of increased cortisol. With the right approach, you can naturally reduce cortisol levels and enhance your well-being amidst the challenges of modern life.


  • Jonathan Reynolds, Naturopathic Doctor (Alternative Supplements)

    Jonathan Reynolds, being a naturopathic doctor, specializes in alternative supplements. His articles on offer insights into lesser-known or alternative supplements that have gained popularity in the wellness community. Jonathan explores the scientific evidence, potential benefits, and considerations associated with these alternative supplements, providing readers with a comprehensive understanding of their uses and potential effects.

  • Michael Ward, Preventive Medicine Specialist (General Health and Wellness)

    As a preventive medicine specialist, Michael Ward covers general health and wellness topics on His articles focus on the broader aspects of well-being, discussing lifestyle factors, exercise, stress management, and overall preventive strategies. Michael's expertise in preventive medicine ensures that readers receive comprehensive information on maintaining and optimizing their health, complementing the specific topics covered by other authors on the blog.

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