Supplement to Reduce Cortisol

The adrenal glands release the hormone cortisol in reaction to stress. Although our bodies need cortisol, chronically high cortisol levels can cause health issues like weight gain, anxiety, and despair. There are a number of organic substances that could aid in lowering the body’s cortisol levels. We’ll talk about some of these supplements and how they operate in this blog.

 

1. Ashwagandha

Withania somnifera, also known as ashwagandha, is a potent herb that has been used for thousands of years in Ayurveda medicine to treat a wide range of health issues. Given that it is an adaptogen, it can assist the body in adjusting to stress and restoring normal physiological functions. By modulating the HPA axis, the area of the body that manages the stress response, ashwagandha is able to assist the body in adjusting to stress.

The brain, pituitary, and adrenal glands are all parts of the intricate HPA axis system. The hypothalamus alerts the pituitary gland to release the hormone adrenocorticotropic hormone when the body is under stress (ACTH). Cortisol, the body’s main stress hormone, is then released by the adrenal glands in response to an ACTH signal. By raising blood sugar, weakening the immune system, and raising heart rate and blood pressure, cortisol aids the body’s reaction to stress.

Yet, persistently high cortisol levels can cause illnesses including sadness, anxiety, and weight gain. Cortisol levels can be lowered and the HPA axis can be controlled using ashwagandha. Participants in a trial with ashwagandha supplementation for eight weeks saw significantly lower cortisol levels than those in the control group, according to a report in the Journal of the International Association of Sports Nutrition.

Ashwagandha provides additional advantages for lowering stress and enhancing general health and wellbeing. It has been demonstrated to enhance mood, cognition, and sleep quality. It might also possess anti-inflammatory and antioxidant qualities that can aid in lowering oxidative stress and inflammation in the body.

 

2. Magnesium

Magnesium is a mineral that is crucial for many physiological functions in the body, such as blood sugar balance, blood pressure control, and muscle and neuron function. Moreover, it is known to lower cortisol levels. Magnesium functions by attaching to cortisol receptors, preventing cortisol from doing the same and having its effects. The amount of cortisol that is accessible to effect the body’s tissues and organs may decrease as a result of this.

Studies have indicated that taking a magnesium supplement helps lower cortisol levels in those whose stress-related cortisol levels are elevated. In a study that was written up in the Journal of Nutrition and Metabolism, subjects who took magnesium supplements for six weeks had their cortisol levels fall noticeably in comparison to the control group. The researchers also found that magnesium supplementation reduced depression symptoms and enhanced sleep quality, both of which are connected to elevated cortisol levels.

Magnesium has been demonstrated to provide additional advantages for lowering stress and enhancing general health and wellbeing. Muscles can be relaxed, and calmness is encouraged, both of which can assist lower stress levels. Also, those who have high blood pressure or type 2 diabetes, as well as those who experience muscle cramps or spasms, may benefit from taking a magnesium supplement.

It’s crucial to remember that magnesium can also be obtained through food sources, even though taking supplements may help lower cortisol levels. Leafy green vegetables, nuts and seeds, whole grains, and seafood are some foods high in magnesium. But, if you’re thinking about taking a magnesium supplement, you should first speak with your doctor because for some people, consuming too much magnesium might have negative effects.

 

3. The fatty acids omega-3

A class of polyunsaturated fatty acids known as omega-3 fatty acids are crucial for maintaining human health. The best sources of them are fatty fish like salmon and tuna as well as plant foods like flaxseeds and walnuts. Many health advantages of omega-3 fatty acids have been demonstrated, including the reduction of inflammation, enhancement of brain function, and decreased risk of heart disease. They aid in lowering cortisol levels as well.

Omega-3 fatty acids have been demonstrated in trials to enable those whose cortisol levels are raised due to stress to lower them. Participants who took omega-3 supplements for 12 weeks saw a significant drop in cortisol levels compared to a control group in a study that was published in the Journal of Psychiatric Research. The researchers also found that taking an omega-3 supplement increased mood and lessened anxiety and depressive symptoms, which are both linked to elevated cortisol levels.

By lowering bodily inflammation, omega-3 fatty acids may help lower cortisol levels. Although inflammation is a typical reaction to stress, prolonged inflammation can raise cortisol levels. The anti-inflammatory qualities of omega-3 fatty acids can assist to lessen inflammation and stop the release of cortisol.

Omega-3 fatty acids provide additional advantages for lowering stress and enhancing general health and wellbeing in addition to lowering cortisol levels. They have been found to increase cognitive performance and memory, as well as lessen symptoms of depression and anxiety. Moreover, omega-3 fatty acids may lower the risk of heart disease and stroke.

It is important to note that while omega-3 fatty acids can be obtained from dietary sources, such as fish and nuts, many people do not consume enough of these foods to obtain the recommended daily intake of omega-3s. Supplementation may be required in this situation. Before beginning any new supplements, you should consult your doctor because they can interact with your current prescriptions or health issues.

 

4. Vitamin C

Ascorbic acid, another name for vitamin C, is a water-soluble vitamin that is vital for good health. It is essential to numerous bodily physiological activities, such as collagen formation, immunological function, and antioxidant defense. Cortisol levels are known to be decreased in part by vitamin C.

Studies have indicated that taking vitamin C supplements can lower cortisol levels in people whose stress-related cortisol levels are already raised. Participants in a study that was published in the International Journal of Medical Sciences saw a significant drop in cortisol levels over the course of four weeks after taking vitamin C supplements as compared to a control group. Also, the researchers found that taking vitamin C supplements reduced anxiety symptoms and increased mood, both of which are linked to elevated cortisol levels.

Vitamin C may lower oxidative stress in the body, hence lowering cortisol levels. Cortisol levels may rise as a result of increased oxidative damage brought on by stress. Strong antioxidants like vitamin C can lower oxidative stress and stop cortisol from being released. Vitamin C may also assist to strengthen the immune system, which is advantageous for minimizing the harmful effects of stress on the body.

Vitamin C provides additional advantages for lowering stress and enhancing general health and wellbeing in addition to lowering cortisol levels. It has been demonstrated to strengthen the immune system, defend against cardiovascular disease, and lower the risk of several cancers. Moreover, vitamin C may lessen the effects of aging and enhance skin health.

While vitamin C can be gained from diet, such as citrus fruits and vegetables, it is crucial to remember that many people do not consume enough of these foods to meet the recommended daily consumption of vitamin C. Supplementation may be required in this situation. Before beginning any new supplements, you should consult your doctor because they can interact with your current prescriptions or health issues.

 

5. Rosea Rhodiola

For ages, the plant rhodiola rosea has been used in traditional medicine to lessen stress and enhance both physical and mental function. It is a plant that is indigenous to the arctic regions of Europe and Asia. Research has shown that it contains adaptogenic qualities, which enable it to aid the body in adjusting to and managing stress.

Studies have indicated that taking Rhodiola rosea supplements can help those whose cortisol levels are raised due to stress to lower them. Participants who took Rhodiola rosea supplements for four weeks saw a significant drop in cortisol levels compared to a control group in a study that was published in the Nordic Journal of Psychiatry. The researchers also found that taking Rhodiola rosea supplements reduced symptoms of anxiety and sadness, both of which are linked to elevated cortisol levels, and increased mood.

By controlling the hypothalamic-pituitary-adrenal (HPA) axis, the body’s primary stress response system, rhodiola rosea may aid in lowering cortisol levels. The HPA axis is engaged when the body is under stress, which causes a rise in cortisol production. The HPA axis may be regulated by rhodiola rosea, which would stop the body from producing too much cortisol and lessen the harmful consequences of stress.

Rhodiola rosea provides other advantages for lowering stress and enhancing general health and wellbeing in addition to lowering cortisol levels. It has been demonstrated to enhance cognitive function, lessen weariness, and promote physical and mental performance. Antioxidant and anti-inflammatory properties of rhodiola rosea may also aid to defend against oxidative stress and lessen inflammation in the body.

While Rhodiola rosea is usually regarded as safe, it might interact with particular drugs and medical conditions. Before beginning any new supplements, it’s crucial to speak with your doctor, especially if you’re taking medication or have a medical condition.

In conclusion, cortisol is a hormone that our bodies require, but prolonged high amounts might cause health issues. Ashwagandha, magnesium, omega-3 fatty acids, vitamin C, and rhodiola rosea are examples of natural supplements that may help lower cortisol levels and improve general health and wellbeing. Before beginning any new supplements, you should consult your doctor because they can interact with your current prescriptions or health issues.