Here’s the quick version… Cortisol is a hormone you body dumps on you when you perceive stress. Cortisol is good and helps regulate bodily functions. Like so many things in life, too much for too long has some nasty results. Elevated levels of cortisol for long periods are associated with serious issues, including Cushing’s syndrome, a condition characterized by issues like weight gain, diabetes, high blood pressure, muscle weakness and osteoporosis, or bone loss. Other serious issues associated with high cortisol levels include infertility, heart disease, kidney stones, gastroesophageal reflux disease and sleep problems. In a nutshell, let’s keep those cortisol levels right where they belong.
3 Supplements to help lower cortisol levels in the order I believe work best for this job.
- Rhodiola, head and shoulders above the rest!
Rhodiola rosea is another adaptogenic herb that may help reduce cortisol levels and improve stress resilience. Rhodiola has long been used in traditional medicine to help combat fatigue and enhance both mental and physical performance.Research suggests that rhodiola influences the release of stress hormones to help prevent chronic stress and complications related to stress. One 2012 study also found that supplementing with 200 milligrams of rhodiola rosea extract twice daily for four weeks led to significant reductions in symptoms of stress, with improvements noticeable after just three days. Quick turn around and no side effects… show me a pharmaceutical that can boast the same. - “Ashwagandha is an adaptogenic herb that has been linked to lower serum cortisol levels and a better sense of stress management,” says Dr. DeCesaris.An eight-week study found that daily supplementation with either 250 milligrams or 600 milligrams of ashwagandha root extract significantly reduced levels of cortisol while also improving overall sleep quality[1]. Another small study from 2021 had similar findings, reporting that 300 milligrams of ashwagandha per day decreased stress levels and improved memory, focus and psychological well-being after 90 days.There you have it. Ashwagandha is great and I have suggested it for years, but you do have to wait for results. A program exists where one takes both Rhodiola and Ashwagandha simultaneously for up to 8 weeks and then cuts to Rhodiola while maintaining with a daily dose of Ashwagandha. Some companies offer capsules with both products in same capsule
- Fish oil, does so many great things for you. Add this one to the list.Omega-3 fatty acids (fish oil) can help reduce cortisol levels (due to major stressors) when taken in doses ranging from 2 to 3 grams per day, says Dr. DeCesaris. They may help by reducing inflammation produced in response to stress.
A small study in Molecular Psychiatry found that supplementing with 2.5 grams of omega-3 fatty acids daily for four months reduced overall cortisol levels by 19% compared to a placebo. Additionally, a small 2022 study in children with depression found that 12 weeks of omega-3 fatty acid supplementation led to a reduction in morning cortisol level.
Thinking you can eat enough salmon or other fish high in Omegas is a fool’s endeavor. You need to supplement, so do so with high quality supplements. Please don’t grab low cost Walmart or Costco brand type stuff. It is junk. Also, quick note. Try not to mail order fish oils in the summer in warmer climates. Basically, UPS or Amazon will cook them for you and diminish their healing properties.
3 Lifestyle changes to help lower cortisol. Eat, Sleep, Pray kinda works here.
- Eat clean and healthy… Dump the sugar and booze, the fun stuff makes you a mess. Eat more dark leafy greens, hit up some avocados, fish, clean/lean beef (not some Bill Gate’s crazy cow packed with neurotoxins). Some Greek yogurt sounds pretty good. Really, don’t stress about your diet. That is what got us here in the first place. Just clean it up a bit and reduce sugars as much as possible. Enjoy the food you eat, savor it a bit… eat mindfully.
- Get to bed, really get good quality sleep. Use melatonin or GABA to help with quality sleep if there is an issue in this arena. Almost nothing beats a good night’s sleep when it comes to managing stress. Sleep deprivation, on the other hand, has been connected to increased cortisol levels. So, go to sleep… lights out and NO screens 1.5 hours before sleep time.
- Here is the Pray part… not going to get all Jesus on you, although I personally recommend following his teachings. How about we just say mindful meditation out of doors. A hike or walk in nature goes a long way especially if you give yourself affirmations along the way. Believe it or not there is a term called Forest Bathing, based on some Japanese hiking relaxation systems. Too much information about how to hike can stress you out too. So, go into nature, go slowly. In your head name 5 things you can hear, 5 you can smell and 5 beautiful or interesting things you see. It won’t take long until the stress just drips right off you. Take your shoes off, if appropriate, you will be grounded and experience some of the healing properties of our mother earth. You may also want to check out a museum or gallery that offers up beautiful things that are of interest to you. This will help reduce your stress and it may just change your life.
Stress stinks! Being aware and carving out some time away from stress is essential. Take your Legit Multivitamin, eat, sleep and pray… if that doesn’t work try the supplements. Stay strong, Stay Healthy and Stay Legit.
Strictly opinion and not medical advice. Consult your doctor, pharmacist and/or nutritionist before starting/stopping any supplement or exercise program.
