Do you often feel tired, anxious, or overwhelmed? These may be signs that your body is producing too much cortisol — the stress hormone. While cortisol is important in small amounts, too much of it for too long can cause problems. Thankfully, several natural supplements can help manage cortisol and reduce its negative effects on your body.
In this article, we’ll explain what cortisol does, why high levels are harmful, and how 10+ supplements can help you feel calm, focused, and healthy.
What Is Cortisol and Why Does It Matter?
Cortisol is a hormone made by your adrenal glands. It helps your body handle stress, regulate blood pressure, control blood sugar, and fight inflammation. It’s useful when you’re in danger or need a quick energy boost.
Understanding how to reduce cortisol levels with supplements is a practical approach to managing these symptoms effectively.
But if you’re stressed all the time — from work, family, lack of sleep, or poor diet — your body may keep producing high levels of cortisol. This can lead to:
- Weight gain (especially around the belly)
- Poor sleep
- Anxiety and depression
- Low energy and fatigue
- Weakened immune system
- Memory and concentration problems
That’s where natural supplements come in. Many of them can help balance cortisol levels, reduce stress, and protect your health.
1. Ashwagandha: A Powerful Adaptogen
Ashwagandha is a popular herb in Ayurvedic medicine. It’s known for helping the body manage stress. It’s one of the best supplements to lower cortisol.
Benefits:
- Lowers cortisol levels naturally
- Reduces anxiety and fatigue
- Improves sleep and mood
- Boosts energy and mental focus
How to take it: 300–600 mg daily of a high-quality extract.
2. Rhodiola Rosea: Boosts Energy & Reduces Burnout
Rhodiola is another powerful adaptogen that helps your body adapt to stress. It supports energy production and reduces feelings of mental and physical fatigue.
Benefits:
- Balances cortisol
- Improves focus and memory
- Increases stamina
- Reduces burnout symptoms
How to take it: 200–400 mg per day.
3. Magnesium: The Calming Mineral
Magnesium is a mineral that helps relax muscles, improve sleep, and reduce stress. It also plays a major role in regulating the nervous system.
Benefits:
- Calms the brain and body
- Lowers cortisol levels
- Improves sleep quality
- Reduces muscle tension and mood swings
How to take it: 300–400 mg daily (magnesium glycinate or citrate is well-absorbed).
4. Omega-3 Fatty Acids: Fight Inflammation and Stress
Omega-3s (found in fish oil) help reduce inflammation in the body. Chronic inflammation can increase cortisol, so keeping it in check is important.
Benefits:
- Lowers cortisol and inflammation
- Supports brain and heart health
- Reduces anxiety and depression
- Enhances focus and memory
How to take it: 1000–2000 mg of EPA and DHA combined daily.
5. Vitamin C: Supports Adrenal Health
Vitamin C is not just for colds. It also supports your adrenal glands and reduces stress-related damage in the body.
Benefits:
- Reduces cortisol spikes
- Supports immune function
- Aids recovery from stress
- Fights oxidative stress
How to take it: 500–1000 mg per day (preferably in divided doses).
6. L-Theanine: Calm Without Drowsiness
L-Theanine is an amino acid found in green tea. It helps promote calm and clear thinking without making you sleepy.
Benefits:
- Reduces cortisol levels
- Improves relaxation and focus
- Lowers anxiety without sedation
- Enhances mental clarity
How to take it: 100–200 mg once or twice daily.
7. B Vitamins: Fuel for the Nervous System
B vitamins (especially B5, B6, B12) are crucial for energy, mood, and stress control. They also help the body make neurotransmitters like serotonin and dopamine.
Benefits:
- Reduce stress and fatigue
- Support adrenal function
- Improve mood and focus
- Balance cortisol levels
How to take it: Use a B-complex supplement for full benefits.
8. Phosphatidylserine: Brain and Cortisol Support
Phosphatidylserine is a fat-like substance found in brain cells. It plays a role in memory, focus, and the body’s stress response.
Benefits:
- Reduces cortisol after exercise or mental stress
- Protects brain cells
- Improves memory and attention
- Helps prevent stress-related cognitive decline
How to take it: 100–300 mg daily.
9. Holy Basil (Tulsi): Natural Stress Reliever
Holy basil is another adaptogenic herb that supports your body in fighting stress. It’s also great for improving mood and immune health.
Benefits:
- Balances cortisol
- Reduces anxiety and mood swings
- Supports mental clarity
- Helps your body adapt to stress
How to take it: 300–600 mg daily.
10. Probiotics: Gut Health and Cortisol Control
Your gut and brain are deeply connected — this is called the gut-brain axis. A healthy gut can help reduce stress and lower cortisol levels.
Benefits:
- Improves digestion and mood
- Balances gut bacteria
- Reduces stress-related gut issues
- Supports immune health
How to take it: Look for multi-strain probiotics with 5–10 billion CFU.
11. Prebiotics: Feed the Good Bacteria
Prebiotics are types of fiber that help good bacteria in your gut grow. They also support better digestion, mood, and stress control.
Benefits:
- Supports gut-brain balance
- Enhances the effect of probiotics
- Reduces cortisol indirectly
- Improves emotional well-being
How to take it: Add prebiotic-rich foods (like garlic, onions, oats) or supplements to your diet.
Other Helpful Lifestyle Tips
While supplements can do a lot, they work best when paired with healthy habits:
- Sleep 7–9 hours a night
- Exercise regularly (even walking helps)
- Eat whole foods rich in fiber and nutrients
- Limit caffeine, sugar, and processed food
- Practice deep breathing, yoga, or meditation
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