Many of us have learned over the years that stress and high cortisol levels are not good for our overall health, but in this day and age, it’s hard to avoid stress altogether.
However, experiencing frequent stress is terrible for you for various reasons. When this happens, your cortisol, also known as the stress hormone, remains at a high level, which can lead to weight gain, increased blood pressure, muscle weakness, and more. As Tom Nikkola, CSCS, a nutrition coach and personal trainer, noted in one of his Instagram posts, “Cortisol isn’t the enemy; it’s essential for survival.”
“But when it stays elevated too long, it becomes a silent destroyer of your metabolism, muscle, hormones, and brain function,” he continued.
Aside from practicing self-care and healthy lifestyle habits, in his post, Tom notes that numerous supplements can help “get your cortisol under control.” He shared 11 of them, so there are many options to choose from. Read more about them below.
Struggling With Sleep? This Rechargeable Sound Machine Is A Total Game-Changer
Ashwagandha
This herbal supplement has been known to help people cope with symptoms of stress and depression for years. While it may not be as powerful as an anti-anxiety or anti-depression medication, it has natural properties that can help keep your cortisol leveled.
Plus, Tom notes it's one of the "most researched adaptogens for cortisol regulation," which should give you a little reassurance before taking it, and it could reduce your cortisol levels by "14 to 30 percent."
Rhodiola Rosea
If your stress tends to tire you out, you should talk to your doctor about taking Rhodiola Rosea; as Tom writes, research has shown it "can lower cortisol and reduce mental fatigue."
Therefore, this supplement could not only reduce your stress levels but can also improve your cognitive function, which is put at risk if you're anxious or under stress all the time.
Holy Basil
Holy Basil is also referred to as Tulsi and, according to Tom, "has been used in Ayurvedic medicine for centuries to combat stress and regulate cortisol."
"It has a calming effect on the nervous system while also helping blood sugar balance, which indirectly supports cortisol regulation," he adds.
Panax Ginseng
You may have heard of ginseng, as it can be found in certain herbal teas that promote stress relief and immunity support. It's a root that's been widely used for "modulating cortisol production," as Tom writes in his post.
Ginseng is also known for supporting cognitive function, so if you feel like you need to clear your head due to excess stress, you may want to check it out.
Phosphatidylserine
Yes, it sounds like a handful, but according to Tom, it's a "phospholipid found in brain cell membranes that plays a crucial role in regulating the body's stress response."
"It has been shown to blunt cortisol spikes, particularly after exercise, making it useful for athletes and those with stressed-induced cortisol dysregulation."
L-Theanine
If you've heard of L-Theanine before, it's likely because you drink green tea or have read up on the benefits of green tea. It's an amino acid found in tea leaves, and Tom notes that it "promotes relaxation by increasing alpha brain waves and reducing cortisol levels during acute stress."
"Unlike sedatives, it induces calmness without drowsiness, making it ideal for daytime use," continues Tom.
Magnesium
Magnesium helps numerous bodily functions and is a part of many reactions, such as stress regulation. Tom explains that if you're deficient in magnesium, you can experience elevated cortisol levels and "heightened anxiety.'
"Supplementing with highly bioavailable forms like magnesium glycinate can help reduce stress and promote relaxation," writes Tom.
Vitamin C
Vitamin C is such a great vitamin that helps our bodies in so many ways, from supporting our immunity to giving us more energy. It also helps reduce cortisol production when you're stressed out, and Tom notes that studies show that high doses of Vitamin C can stop "the rise of cortisol" caused by physical and emotional stress.
Omega-3 Fatty Acids
You've probably heard of these wonderful healthy fats and how they're found in nutritious foods like salmon. Besides being beneficial in weight loss, they can help stabilize your mood.
"Omega-3 fatty acids, particularly EPA and DHA, help reduce inflammation-driven HPA axis overactivation, which in turn lowers excess cortisol production," writes Tom.
Glycine
"Glycine is an inhibitory neurotransmitter that has a claiming effect on the nervous system," explains Tom.
"Studies suggest that it can lower cortisol after acute stress and improve sleep quality, making it beneficial for stress management and recovery."
Myo-Inositol
If you have PCOS or have been experiencing symptoms that align with PCOS, you may want to start taking this supplement, as Tom writes that it can help "reduce cortisol spikes, particularly in individuals with anxiety or hormonal imbalances like PCOS, making it a valuable supplement for stress resilience."
The Bottom Line
To sum everything up, luckily, Tom included a little guide at the end of his super educational Instagram post. If you're looking for supplements that will be the best for overall cortisol regulation, try Ashwagandha, Rhodiola, and Phosphatidylserine.
If you want something for stress or anxiety-related cortisol spikes, try L-theanine, Glycine, and Magnesium. If you wish to try supplements that'll benefit you the most post-exercise, try Phosphyatidyliserine and Omega-3s. Finally, if you want the best supplements for inflammation-driven cortisol elevation, try Omega-3,s Vitamin C, and Holy Basil.
Of course, as it is with any supplement before you begin taking a new one, it is advisable to speak to your doctor to ensure they will not interfere with any health conditions or medications you're already taking. Good luck!
