Supplements for cortisol reduction
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Supplements for Cortisol Reduction: Key Options and Evidence
Amino Acids, Electrolytes, Antioxidants, and Carbohydrates for Exercise-Induced Cortisol
Research shows that several supplements can help reduce cortisol levels, especially during high-intensity exercise. Amino acid supplements help prevent muscle breakdown and lower cortisol. Electrolytes replace minerals lost in sweat, reducing physical stress. Antioxidants limit oxidative stress from free radicals, and carbohydrates can decrease cortisol if taken in large enough amounts during exercise. These supplements work through different mechanisms to help manage stress and cortisol levels in the body during and after exercise .
Withania somnifera (Ashwagandha) for Stress-Related Cortisol
Withania somnifera, also known as Ashwagandha, is a medicinal plant with anti-stress properties. Clinical trials show that short-term supplementation with Ashwagandha can decrease cortisol secretion in stressed individuals, with no significant adverse effects reported. However, the long-term effects and impact on adrenal function are not fully understood, so it should be used under medical supervision .
Probiotics and Cortisol Reduction
A systematic review and meta-analysis of 46 randomized controlled trials found that probiotics supplementation can reduce cortisol levels, especially in healthy individuals, those not taking other medications, and when using a single probiotic strain. The evidence is considered low certainty, and more research is needed to clarify which subgroups benefit most .
Cortitrol™ and Magnolia/Phellodendron (Relora®) for Physical and Psychological Stress
Cortitrol™, a supplement designed to reduce stress, has been shown to significantly lower cortisol levels before, during, and after high-intensity exercise, as well as during rest. It also reduces free radical production, which is linked to stress . Similarly, a combination of Magnolia officinalis and Phellodendron amurense (Relora®) has been shown to reduce salivary cortisol exposure and improve mood in moderately stressed adults .
Vitamin C (Ascorbic Acid) and Selenium
Vitamin C supplementation has been shown to lower elevated cortisol levels in women with chronic stress-related hypercortisolemia, bringing hormone levels closer to normal . Animal studies also suggest that both vitamin C and selenium can help relieve stress and modulate cortisol levels, though results may vary depending on the model and dosage .
Tangeretin for Exercise-Induced Cortisol
A four-week supplementation with tangeretin, a citrus flavonoid, significantly reduced serum cortisol and adrenocorticotropic hormone (ACTH) levels in athletes after high-intensity resistance exercise. Tangeretin also improved antioxidant capacity and reduced inflammation, helping with recovery .
Fish Oil (Omega-3 Fatty Acids)
Fish oil supplementation, providing omega-3 fatty acids, has been shown to reduce basal cortisol levels and perceived stress in abstinent alcoholics. While it did not change the overall stress-evoked cortisol response, it did alter the timing of the peak response, suggesting a regulatory effect on the stress system .
Summary of Evidence
Multiple supplements—including amino acids, electrolytes, antioxidants, carbohydrates, Ashwagandha, probiotics, Cortitrol™, Relora®, vitamin C, selenium, tangeretin, and fish oil—have shown potential to reduce cortisol levels in various contexts such as exercise, chronic stress, and psychological stress. The effectiveness and safety can depend on the supplement, dosage, duration, and individual health status. While many of these supplements show promise, some have limited or low-certainty evidence, and long-term effects are not always known. Consulting a healthcare provider before starting any supplement for cortisol reduction is recommended.
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