From the Guidelines
Ashwagandha is the most effective supplement to lower cortisol levels, with typical doses ranging from 250-600mg daily, showing significant cortisol reduction in studies after 8-12 weeks of use. Several other supplements may also help lower cortisol levels, including:
- Phosphatidylserine at 300-400mg daily, which can blunt cortisol responses to stress, especially in those with high stress levels
- Fish oil containing omega-3 fatty acids (1-2g daily), which helps regulate stress hormones while providing anti-inflammatory benefits
- Vitamin C (500-1000mg daily), which may reduce cortisol spikes during stressful situations
- Magnesium (200-400mg daily, preferably as glycinate or threonate), which supports adrenal function and stress response
- L-theanine (200-400mg daily), which promotes relaxation without sedation
These supplements work by modulating the hypothalamic-pituitary-adrenal axis, supporting adrenal function, or reducing inflammation that contributes to stress responses 1. For best results, combine supplements with stress management techniques, adequate sleep, and a balanced diet, as these lifestyle factors significantly impact cortisol regulation. It is essential to note that while these supplements may help lower cortisol levels, they should not be used as a replacement for medical treatment, especially in cases of Cushing's disease or other underlying medical conditions 1.
In terms of medical management, adrenal steroidogenesis inhibitors, such as metyrapone and ketoconazole, can be effective in reducing cortisol levels, but their use should be carefully monitored due to potential adverse effects 1. Osilodrostat, an inhibitor of 11β-hydroxylase, has also shown promise in reducing cortisol levels, but more research is needed to fully understand its effects 1.
Ultimately, the most effective approach to lowering cortisol levels will depend on the individual's specific needs and circumstances, and should be determined in consultation with a healthcare professional.
From the Research
Supplements to Lower Cortisol
There are several supplements that can help lower cortisol levels, including:
- Essential fatty acids (EFAs) 2
- Magnesium and vitamin B6 combination 2
- Vitamin B6 alone 2
- High-dose sustained-release vitamin C 2
- Mindfulness and meditation interventions have also been shown to be effective in reducing cortisol levels, although they are not supplements per se 3, 4
Effectiveness of Supplements
The effectiveness of these supplements can vary depending on the individual and the specific circumstances. For example:
- EFAs have been shown to be effective in reducing prenatal stress and salivary cortisol levels, as well as premenstrual and menopausal anxiety in the absence of depression 2
- Magnesium and vitamin B6 combination has been shown to reduce premenstrual anxiety 2
- Vitamin B6 alone has been shown to reduce anxiety in older women 2
- High-dose sustained-release vitamin C has been shown to reduce anxiety and mitigate increased blood pressure in response to stress 2
Stress Management Interventions
In addition to supplements, stress management interventions such as mindfulness and meditation have been shown to be effective in reducing cortisol levels 3, 4. These interventions can provide individuals with strategies for managing stress and contributing to overall well-being.