Cortisol, often called the "stress hormone", is essential for energy, stress management, and recovery. But when levels are too high or too low, it can disrupt sleep, mood, and overall health. The good news? Certain nutrients can help regulate cortisol effectively. Here's a quick overview:
- Magnesium: Reduces stress by calming the nervous system. Found in spinach, pumpkin seeds, and almonds. Supplements like magnesium glycinate may help.
- Omega-3 Fatty Acids: Lowers cortisol and inflammation. Best sources include salmon, mackerel, and walnuts. Supplements of EPA/DHA can be effective.
- Vitamin C: Supports adrenal function and reduces cortisol spikes. Found in citrus fruits, strawberries, and broccoli. Supplement doses of 1,000–1,500 mg work well.
- Adaptogens (Ashwagandha, Ginseng): Normalize cortisol and improve stress response. Ashwagandha doses of 250–600 mg daily are proven effective.
- B Vitamins (Especially B12): Support adrenal health and stress management. Found in salmon, eggs, and leafy greens. B-complex supplements can fill gaps.
Quick Comparison
| Nutrient | Key Benefit | Food Sources | Supplement Dose |
|---|---|---|---|
| Magnesium | Calms stress, aids sleep | Spinach, almonds, seeds | 350–500 mg/day |
| Omega-3s | Lowers cortisol, inflammation | Salmon, mackerel, walnuts | 500 mg–2.5 g EPA/DHA |
| Vitamin C | Reduces cortisol spikes | Citrus, strawberries, broccoli | 1,000–1,500 mg/day |
| Adaptogens | Normalizes cortisol | Ashwagandha, ginseng | 250–600 mg/day |
| B Vitamins | Supports adrenal health | Salmon, eggs, leafy greens | 2.4 mcg B12/day |
Balancing cortisol starts with a healthy diet and the right supplements. Combine these nutrients with good sleep, moderate exercise, and stress-reduction techniques for better results. Keep reading for a deeper dive into each nutrient and how they help!
Supplements to reduce cortisol (HOW TO GET YOUR CORTISOL UNDER CONTROL- NATURALLY)
1. Magnesium
Magnesium plays a crucial role in balancing cortisol levels, which can help restore hormonal harmony and improve sleep quality. Let’s take a closer look at how magnesium supports cortisol regulation and why it’s so essential.
Role in Cortisol Balance
Magnesium helps regulate the HPA (hypothalamic-pituitary-adrenal) axis, which directly impacts cortisol production. It works by reducing glutamate release - a compound that can heighten stress - and increasing GABA, a neurotransmitter that promotes relaxation and calmness [3][8]. However, a magnesium deficiency, which affects about 70% of Americans, can heighten stress responses and make it harder for the body to manage cortisol levels [3].
"In some ways, magnesium can mimic what some of our anxiety medications do." – Joseph Austerman, DO, Psychiatrist [3]
Scientific Evidence
Research has consistently shown magnesium’s role in cortisol regulation. For instance, a 2012 study found that taking 500 mg of magnesium daily significantly lowered blood cortisol levels [4]. Another study revealed that a daily dose of 350 mg over 24 weeks noticeably improved how the body metabolizes cortisol [9].
To naturally benefit from magnesium, incorporating magnesium-rich foods into your diet is a great place to start.
Dietary Sources
Whole foods packed with magnesium can help meet your daily needs. Here are some excellent options:
- Pumpkin seeds: 168 mg per 1-ounce serving
- Chia seeds: 111 mg per 1-ounce serving
- Roasted almonds: 80 mg per ounce
- Roasted cashews: 72 mg per ounce
- Cooked spinach: 158 mg per cup (78 mg per ½ cup)
- Dark chocolate (70–85% cocoa): 64 mg per ounce
Other options include a medium avocado (58 mg) and cooked buckwheat (86 mg per cup). To maintain a balanced diet, try including 1 ounce (or ¼ cup) of nuts or seeds daily, along with three servings of whole grains and five servings of fruits and vegetables [5][6].
Supplementation Options
If you’re not getting enough magnesium from your diet, supplements can help fill the gap. Experts recommend limiting supplemental magnesium to 350 mg per day to avoid side effects [2]. Common forms of magnesium supplements include:
- Magnesium citrate: Readily available and commonly used
- Magnesium glycinate: Known for its calming effects and easy absorption
- Magnesium l-threonate: Often highlighted for its potential benefits on brain health [3]
When starting supplements, it’s best to begin with a low dose to avoid gastrointestinal discomfort. If you have kidney issues, consult a healthcare provider before taking magnesium supplements [10].
"Magnesium may help with sleep problems, especially if they are related to scenarios which are caused by a deficiency of magnesium, such as leg cramps." – Abhinav Singh, MD, MPH, FAASM, Sleep Medicine Physician [2]
Daily magnesium needs vary by age and gender. Adult men typically require 400–420 mg per day, while women need 310–320 mg [5]. Since nearly half of U.S. adults may not be consuming enough magnesium [2], combining magnesium-rich foods with appropriate supplementation can be a practical way to support cortisol balance and improve sleep quality.
2. Omega-3 Fatty Acids
Omega-3 fatty acids play a key role in reducing cortisol levels, thanks to their anti-inflammatory effects and their ability to support neural balance, which also contributes to better sleep. These essential fats help regulate the balance between the sympathetic and parasympathetic nervous systems [14], while also influencing hormone production through insulin and thyroid hormones. This process aids in stimulating metabolism and maintaining overall hormonal stability [12]. Let’s dive into how omega-3s contribute to cortisol regulation and broader hormonal health.
Role in Cortisol Balance
Omega-3 fatty acids are known for their ability to regulate cortisol by reducing inflammation and modulating the nervous system. Studies reveal that these fats can significantly lower cortisol production, particularly during periods of heightened stress [15][17].
By optimizing this balance, omega-3s help your body respond to stress more effectively, ensuring cortisol levels remain steady throughout the day.
Scientific Evidence
Research backs the effectiveness of omega-3s in managing cortisol. For instance, one study found that participants consuming a high dose of omega-3 (2.5 grams per day) experienced a 19% reduction in total salivary cortisol during stress compared to a placebo group [15]. Additionally, the same study reported a 33% decrease in IL-6, a marker of inflammation, among those taking omega-3s [15].
Omega-3s also improve sleep. A meta-analysis highlighted notable improvements in sleep efficiency, with benefits observed in both objective measures and subjective sleep quality assessments [14].
Beyond stress and sleep, omega-3s have shown positive effects on psychological and physical markers of occupational burnout. Eight weeks of daily supplementation led to improvements in these markers, and one study even noted that omega-3s prevented stress-induced declines in telomerase activity and anti-inflammatory cellular signaling [15][16]. This evidence underscores the importance of incorporating omega-3s into your diet or through supplements to support cortisol regulation.
Dietary Sources
Whole food sources of omega-3s are ideal, with animal-based foods providing the most bioavailable forms - EPA and DHA - compared to plant-based ALA, which the body must convert into EPA and DHA [11][13].
- Fatty fish: Salmon (2.5 g per 100 g), mackerel (2.2 g per 100 g), sardines (1.5 g per 100 g), herring (1.8 g per 100 g), and tuna (1.6 g per 100 g) are excellent sources.
- Plant-based options: Flaxseeds (18.1 g per 100 g), chia seeds (17.8 g per 100 g), and walnuts (9.1 g per 100 g) are rich in ALA [11].
For oils, choose those with a favorable omega-3 to omega-6 ratio, such as rapeseed, walnut, or camelina oil, and use them raw to preserve their nutrients [11].
Supplementation Options
Since omega-3 intake is often low in typical U.S. diets [13], supplements can be a practical solution. Most health guidelines recommend at least 500 mg of EPA and DHA daily, though higher doses - up to 2.5 grams per day - may be more effective for reducing cortisol levels [15].
When selecting supplements, prioritize quality. Look for products that clearly list EPA and DHA content rather than just total omega-3 amounts, as these are the forms your body can readily utilize. Aim for a balanced omega-6 to omega-3 ratio of 2:1 for optimal results [13].
3. Vitamin C
Vitamin C plays a key role in supporting adrenal health and helping the body manage cortisol levels by reducing oxidative stress.
Role in Cortisol Balance
The adrenal glands store high concentrations of vitamin C - up to 10 mmol/L [18][20] - which is critical for their function during stress. When ACTH (adrenocorticotropic hormone) stimulates the release of cortisol, vitamin C is also secreted to help regulate this process. Additionally, it supports collagen production [19] and counters oxidative stress [19].
Scientific Evidence
Several studies highlight the benefits of vitamin C in managing cortisol. Supplementing with 1,000–1,500 mg daily has been shown to blunt cortisol spikes following stress [18][22][23][24]. For example, research involving ultramarathon runners demonstrated reduced cortisol levels after intense physical exertion [18]. In 2023, a study found that vitamin C supplementation lowered cortisol levels in individuals with hypercortisolemia. Another study revealed that taking 1,000 mg of ascorbic acid daily decreased elevated plasma cortisol and DHEA-S levels [23][24].
Dietary Sources
Incorporating vitamin C-rich foods into your diet can naturally support adrenal function and cortisol balance. Citrus fruits like grapefruit, oranges, lemons, and limes are excellent sources. Other fruits such as kiwi, cantaloupe, papaya, guava, and strawberries also pack a punch of vitamin C [7]. Vegetables are another great option - red peppers, tomatoes, white potatoes, and cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, red cabbage, and kale are all excellent choices. These foods not only help regulate cortisol levels but also strengthen the immune system during prolonged stress [7][21].
Supplementation Options
If your diet doesn’t provide enough vitamin C, supplements can fill the gap. Doses of 1,000–1,500 mg daily are effective for managing stress-induced cortisol increases, and some studies suggest doses up to 3,000 mg may speed up cortisol recovery [22][24].
"Research demonstrates that vitamin C can reduce excessive cortisol production in response to both psychological and physical stressors", says Diogo Barardo, Ph.D., Director of R&D at biotechnology company Novos Core [23].
One workplace study involving 130 men aged 22–38, who worked stressful night shifts on an oil platform, showed that taking 250 mg of ascorbic acid twice daily for 60 days significantly improved depression scores [18]. Next, we’ll dive into how adaptogens can work alongside vitamin C to further regulate cortisol levels.
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4. Adaptogens (Ashwagandha, Ginseng)
Adaptogens like ashwagandha and ginseng offer a natural way to help manage cortisol levels. Unlike stimulants or sedatives, they work gently to support your body’s stress response, bringing balance without extremes.
Role in Cortisol Balance
Adaptogens play a key role in regulating cortisol by supporting the hypothalamic-pituitary-adrenal (HPA) axis. Persistent stress can overactivate this system, leading to elevated cortisol levels that may disrupt sleep, mood, and overall health. Adaptogens act as stress buffers, helping to normalize cortisol levels and stabilize the HPA axis [26]. For example, ashwagandha has been shown to lower serum cortisol in individuals experiencing mental stress [26], while ginseng may alleviate both mental and physical fatigue [25].
Scientific Evidence
The evidence for adaptogens, particularly ashwagandha, in cortisol management is well-documented. A meta-analysis of nine randomized controlled trials, involving 558 participants, revealed that ashwagandha significantly reduced serum cortisol levels compared to placebo groups [29]. In studies, daily doses ranging from 250 to 600 mg over 56 to 60 days led to a meaningful average cortisol reduction of 3.27 μg/dL compared to placebo [26][28]. Additionally, another study found that taking 240 mg of ashwagandha extract daily for 60 days significantly reduced anxiety levels compared to a placebo group [28].
Supplementation Options
If you're considering adaptogens, here are some guidelines based on research. Effective dosages of ashwagandha typically range from 125 to 600 mg daily, taken over 30 to 90 days [29]. Both root-only and root-and-leaf formulations have shown benefits. However, it’s crucial to remember that adaptogens aren’t a cure-all. As Dr. Yufang Lin, MD, an Integrative Medicine Specialist, points out:
"Taking ashwagandha will not make the stress go away, but it may help reduce the symptoms so one feels more at ease... But if you take the time to develop coping tools to help manage stress in the future, that will go much further in the long run." [27]
Before starting any adaptogen, consult your healthcare provider [25]. Choose supplements verified by trusted organizations like ConsumerLab, USP, or NSF International [27]. While ashwagandha and Asian ginseng are backed by numerous studies, keep in mind that dietary supplements are not regulated by the FDA [25].
5. B Vitamins (Especially B12)
B vitamins, particularly B12, play a key role in supporting adrenal function and managing cortisol levels, which are essential for handling stress and promoting better sleep.
How B Vitamins Help Balance Cortisol
Vitamin B12 is crucial for producing adrenal hormones, while vitamins B6 and B3 assist in regulating estrogen and breaking down excess steroid hormones. Folate and B12 also contribute to mood regulation by supporting the synthesis of neurotransmitters through the production of S-adenosyl-methionine (SAMe) [30][31]. Without enough of these nutrients, the body may struggle with methylation processes, such as converting homocysteine back to methionine, which are vital for an effective stress response [31].
Stress can quickly deplete the body's reserves of B vitamins, especially B12. This vitamin is essential for maintaining a healthy nervous system and circulatory health, both of which are critical during stressful periods. Ensuring adequate B12 intake can help the body manage cortisol secretion more effectively [34].
What the Research Says
Scientific studies indicate that taking B-complex supplements can improve the body's response to stress and help balance cortisol levels. Benefits often appear after just four weeks of supplementation, with continued improvements in energy levels and task performance over time [31].
Best Food Sources of B Vitamins
Getting B vitamins from whole foods is an excellent way to ensure your body absorbs them effectively. Here are some standout options:
- Salmon: Packed with B1, B2, B3, B5, B6, and B12 [30].
- Clams and Oysters: A 3-ounce serving of clams provides around 84.1 mcg of B12, while oysters offer about 24.5 mcg per serving [32].
- Nutritional Yeast: A great choice for plant-based eaters, providing B1, B2, B3, B6, B9, and B12 [30].
- Leafy Greens: Spinach, kale, and romaine lettuce are excellent sources of B9 (folate) [30].
- Eggs and Dairy: Eggs supply B2, B5, B7, B9, and B12, while milk and dairy offer highly absorbable B12. For instance, one cup of whole milk provides about 46% of the daily value for B12, and two large eggs deliver a similar amount [32].
Supplementing with B Vitamins
When stress depletes your B vitamin stores, supplements can fill the gap. Adults typically need about 2.4 mcg of B12 daily, but those dealing with chronic stress or following a plant-based diet might require more. High-quality B-complex supplements can help restore balance and support stress management [30].
For individuals with severe B12 deficiency, healthcare providers might recommend injections or high-dose oral supplements [34]. In some cases, methylcobalamin - a specific form of B12 - can provide added benefits, such as helping to regulate your internal clock by enhancing light sensitivity [33].
Before starting any new supplementation, consult your healthcare provider to determine the best approach for your needs. Adding B vitamins to your routine can complement other nutrients discussed, offering targeted support for stress and overall well-being.
Diet vs. Supplements: Comparison Table
When it comes to nutrients that support cortisol balance, you can get them from whole foods or supplements. Each option offers its own advantages and challenges. Here's a breakdown to help you weigh the differences:
| Aspect | Whole Foods | Supplements |
|---|---|---|
| Bioavailability | Nutrients are absorbed better because they work together naturally; the body recognizes the food matrix [37][38] | Absorption varies; advanced forms like liposomal vitamin C and chelated minerals may absorb more efficiently [39] |
| Cost | Generally less expensive; grains, fruits, and vegetables make up about 18% of daily food costs [40] | Can add up over time, especially with high-quality products |
| Convenience | Requires time for meal prep, shopping, and planning | Ready-to-use with no preparation needed |
| Nutrient Density | Packed with compounds like carotenoids, flavonoids, and antioxidants that aren't found in most supplements [36] | Offers concentrated doses of specific nutrients but often lacks supportive compounds |
| Safety | Low risk of overdose or adverse effects | Higher potential for overdosing or nutrient interactions; professional guidance recommended [41] |
| Effectiveness for Cortisol | Provides steady, long-term nutrient support | Delivers therapeutic doses; for example, ashwagandha has been shown to reduce cortisol by 23% over two months [1] |
This table highlights when it might be better to rely on whole foods or supplements for managing cortisol levels.
When Food Sources Excel
Whole foods are often the best choice to meet your nutrient needs. They come with a wide range of beneficial compounds that work together to boost their effectiveness. Plus, they’re safe, affordable, and - let’s face it - delicious.
"It's best to improve the diet before using supplements... That's because vitamins and minerals are most potent when they come from food. In food, they are accompanied by many other beneficial nutrients, including hundreds of carotenoids, flavonoids, minerals, and antioxidants that aren't in most supplements. Plus, food tastes better than supplements and is often less expensive." [36]
When Supplements Make Sense
Supplements can be a great tool in specific situations, especially when dietary intake falls short. For example, as we age, our ability to absorb nutrients decreases, and our energy needs change. This can make supplementation especially helpful.
"As we get older, our ability to absorb nutrients from food decreases. Also, our energy needs aren't the same, and we tend to eat less." [36]
For individuals with restricted diets or particular health concerns, supplements like magnesium can play a key role in cortisol management. Registered dietitian Kaitlyn Seguin explains:
"It's my first supplement choice for cortisol management because it also has other benefits, like reducing blood pressure and blood sugar, without having any significant side effects." [1]
The Bioavailability Factor
Not all supplements are created equal. Some advanced formulations, such as liposomal vitamin C and chelated minerals, are designed for better absorption and can sometimes outperform food sources in specific scenarios [39].
Making the Right Choice
For most people, a combination of whole foods and supplements works best. Use whole foods as the foundation of your diet, prioritizing nutrient-rich options like fatty fish, leafy greens, and dairy products. Supplements can then fill in specific gaps or provide therapeutic doses when needed.
However, it’s important not to rely too heavily on supplements. Dr. Rachele Podjenic from Stanford cautions:
"You can't supplement your way out of a poor diet... Even though fruits and vegetables are technically in many greens powders, since these whole foods are no longer in their original structure, we don't really know if the nutrients are bioavailable once they are absorbed. There are a lot of claims being made, but almost no data to support them. In my opinion, greens powders are just a waste of money." [35]
In short, balance is key. Focus on eating a nutrient-dense diet and reserve supplements for specific needs or therapeutic purposes. And always check with a healthcare provider before starting any new supplement, especially if you’re managing stress or other health conditions.
Conclusion
Keeping cortisol levels in check plays a big role in staying healthy as we age. Chronic cortisol elevation can disrupt everything from sleep to brain function, and it becomes even more critical with age. Studies reveal that cortisol levels rise notably after age 60, and individuals with Alzheimer’s often show higher cortisol levels compared to those without dementia [43].
The nutrients we’ve discussed - magnesium, omega-3 fatty acids, vitamin C, adaptogens, and B vitamins - provide proven ways to support the body’s stress response. Dr. Natasha Malkani from Cedars-Sinai highlights the importance of a well-rounded approach:
"Rather than worrying about cortisol, people should focus on building stress-reduction strategies. Also, they should check in with their doctors regularly to ensure they are staying on top of emerging health concerns. Working together, we can manage stress and cortisol to help patients stay healthy over the long term." [42]
Combining nutrient support with healthy habits can further help maintain cortisol balance. Prioritizing 7-9 hours of sleep, cutting back on caffeine, staying active with moderate exercise, and practicing relaxation techniques can stabilize cortisol levels and improve nutrient absorption [47].
High-quality supplements can also make a difference. For instance, MASI’s Fisetin supplement supports stress regulation and overall cellular health [46]. This compound not only helps manage chronic inflammation - a major contributor to cognitive decline - but also promotes autophagy, clearing out harmful protein aggregates linked to neurodegenerative diseases [46]. MASI Longevity Science ensures the highest standards by manufacturing its supplements in Germany with pharmaceutical-grade materials and testing them independently in Switzerland for purity and safety [45].
With 43% of U.S. adults reporting increased anxiety in 2024, stress is on the rise, and age-related hormonal shifts further challenge cortisol regulation [48]. That’s why combining nutrient-rich foods with reliable supplements becomes essential. Dr. Elissa Epel from UCSF explains that while some age-related changes are inevitable, the right interventions can address the imbalance between anabolic and catabolic hormones, which is a hallmark of aging [44].
Whether you lean on a nutrient-packed diet, targeted supplements, or a mix of both, the secret lies in consistency and choosing quality options. The choices you make today can shape your cortisol balance and overall wellness for years to come.
FAQs
What are the signs of high or low cortisol levels, and how can I recognize them?
Cortisol imbalances can show up in different ways, depending on whether your levels are too high or too low.
High cortisol levels often bring on symptoms like weight gain (especially around the face and abdomen), muscle weakness, fatigue, irritability, and anxiety. You might also notice trouble sleeping or the development of fatty deposits between your shoulders.
In contrast, low cortisol levels, which are commonly linked to conditions like Addison's disease, can result in extreme fatigue, dizziness, unintended weight loss, and low blood pressure. If any of these symptoms sound familiar, it’s a good idea to reach out to a healthcare professional for a thorough evaluation and advice.
What should I know about potential side effects or interactions of supplements for cortisol balance?
While supplements aimed at balancing cortisol might help some people, they can also come with side effects. These could include mild digestive issues like nausea or bloating, feelings of drowsiness, or even overstimulation. Certain adaptogens, for example, may influence blood pressure or blood sugar levels, which could be a concern for some individuals.
Adrenal support supplements require extra caution. Some of these products might include unlisted ingredients, such as thyroid hormones or steroids, which could present serious health risks. To stay safe, it’s always a good idea to talk to your healthcare provider before adding any new supplement to your routine. This is especially important if you're taking medications or managing existing health conditions, as it helps reduce the chance of harmful interactions or side effects.
How do sleep and exercise impact cortisol levels, and how can nutrients help maintain balance?
Sleep and exercise are key players in managing cortisol, the body's main stress hormone. When sleep is poor, cortisol levels can spike, potentially throwing off your metabolism and impacting your overall health. On the flip side, staying active with regular exercise can help bring cortisol levels down and encourage a sense of calm.
Pairing these habits with targeted nutrients - like magnesium for its calming effects and adaptogens known to ease stress - can further support cortisol balance. This well-rounded approach not only aids in better sleep and hormonal balance but also boosts overall energy and wellness, reflecting MASI Longevity Science's dedication to delivering science-based health solutions.
