Supplements that lower cortisol
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Probiotic Supplements and Cortisol Reduction
Research shows that probiotic supplements can help lower cortisol levels in both healthy and stressed populations. A large review of 46 randomized controlled trials found that probiotics, especially single-strain supplements and those used in healthy individuals, led to a modest decrease in cortisol levels. The effect was more pronounced in studies conducted in Asia and in people not taking other medications. However, the overall certainty of this evidence is low, and more research is needed to clarify which groups benefit most and under what conditions . Another study in children found that a probiotic milk product significantly reduced cortisol compared to placebo or no intervention, suggesting benefits for stress management in young populations as well .
Herbal Supplements: Withania somnifera and Relora®
Withania somnifera (also known as ashwagandha) is a traditional herbal supplement that has been shown to reduce cortisol secretion in people experiencing stress. Multiple clinical trials indicate that short-term use of ashwagandha can lower cortisol without significant side effects, though the long-term safety and effects on adrenal function remain unclear .
A combination supplement containing Magnolia officinalis and Phellodendron amurense (marketed as Relora®) has also been studied. In moderately stressed adults, four weeks of Relora® supplementation led to an 18% reduction in salivary cortisol and improvements in mood, including less tension, depression, and fatigue .
Vitamin C and Cortisol in Stress
Vitamin C (ascorbic acid) supplementation has been shown to lower elevated cortisol levels in women with chronic stress. In a study of women with functional hypercortisolemia, daily vitamin C intake for two months significantly reduced cortisol and DHEA-S levels, bringing them closer to normal ranges . Animal studies also suggest that vitamin C, alone or with selenium, can help regulate cortisol during stress, though results are mixed and more research in humans is needed .
Tangeretin and Exercise-Induced Cortisol
Tangeretin, a flavonoid found in citrus peels, was shown to reduce cortisol and ACTH levels in athletes undergoing high-intensity resistance training. After four weeks of supplementation, athletes had lower stress hormone levels and improved antioxidant capacity, which may help with recovery and inflammation after exercise .
Fish Oil (Omega-3 Fatty Acids) and Cortisol
Fish oil supplements, rich in omega-3 fatty acids, have been found to reduce basal cortisol levels and perceived stress in abstinent alcoholics. After three weeks of supplementation, participants had lower daily cortisol and reported less stress and anxiety, suggesting a potential role for omega-3s in stress management .
Other Nutritional Supplements and Cortisol During Exercise
Several types of supplements have been shown to help lower cortisol during high-intensity exercise. These include amino acids, electrolytes, antioxidants, and carbohydrates. Amino acids help prevent muscle breakdown, electrolytes replace minerals lost in sweat, antioxidants limit oxidative stress, and carbohydrates can blunt the immune response and reduce cortisol if taken in sufficient amounts .
Prenatal Nutrient Supplements and Cortisol
In pregnant women, lipid-based nutrient supplements (LNS) and multiple micronutrient supplements did not significantly lower cortisol levels overall. However, younger women (aged 26 or younger) who took LNS had lower cortisol at 36 weeks of gestation compared to those who took iron and folic acid alone, suggesting age may influence the effect of supplementation on cortisol during pregnancy .
Conclusion
Several supplements—including probiotics, ashwagandha, Relora®, vitamin C, tangeretin, fish oil, and certain exercise-related nutrients—have been shown to lower cortisol levels in various populations and situations. The strength of evidence varies, and effects may depend on individual factors such as age, health status, and type of stress. While these supplements can be helpful for managing stress and cortisol, more research is needed to determine optimal dosages, long-term safety, and which groups benefit most. Always consult a healthcare provider before starting new supplements for stress or cortisol management.
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