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Supplements for Reducing Cortisol: Evidence-Based Guide

Supplements for Reducing Cortisol: Evidence-Based Guide

Introduction

Cortisol, a steroid hormone released by the adrenal cortex, plays a crucial role in the body’s stress response. While essential for managing acute stress, chronic elevated cortisol levels can lead to serious health complications, such as inflammation, weight gain, and mental health issues. Lifestyle changes, including regular exercise, adequate sleep, stress management techniques, and a balanced diet rich in whole foods, are the foundation for managing cortisol levels. However, certain supplements may provide additional support in reducing cortisol and promoting overall well-being.

This article explores the evidence behind supplements for reducing cortisol, focusing on scientific studies and expert opinions. We will discuss the potential benefits, mechanisms of action, and recommended dosages of supplements such as ashwagandha, omega-3 fatty acids, Rhodiola Rosea, probiotics, prebiotics, and L-theanine. It is important to note that while these supplements show promise in reducing cortisol levels, they should not be considered a substitute for lifestyle changes and medical advice from a healthcare professional.

By understanding the role of cortisol in the body and the evidence supporting various supplements, readers can make informed decisions about incorporating these natural remedies into their stress management plan. However, it is crucial to approach supplement use with caution, as individual responses may vary, and potential interactions with medications or underlying health conditions should always be considered.

Lifestyle Changes to Reduce Cortisol

Before delving into the world of supplements, it is crucial to emphasise the importance of lifestyle changes as the foundation for managing cortisol levels. Chronic stress and elevated cortisol can have far-reaching effects on nearly every organ system in the body, contributing to a myriad of health issues (Hannibal & Bishop, 2014). Implementing healthy lifestyle habits can help to reduce stress, lower cortisol levels, and improve overall well-being.

Regular exercise is one of the most effective ways to manage stress and cortisol levels. Engaging in around 150-200 minutes of low to moderate-intensity exercise per week has been shown to reduce stress and improve mental health (Stubbs et al., 2017). Exercise helps to release endorphins, the body’s natural mood-boosters, and can help to reduce tension and improve sleep quality (Mandolesi et al., 2018).

In addition to exercise, getting adequate sleep is essential for managing cortisol levels. Aim for 7-9 hours of quality sleep per night, as sleep deprivation can lead to elevated cortisol levels and increased stress (Hirotsu et al., 2015). Establishing a consistent sleep schedule and creating a relaxing bedtime routine can help to improve sleep quality and duration.

Stress management techniques, such as meditation, deep breathing, and mindfulness practices, can also be effective in reducing cortisol levels. These practices help to activate the parasympathetic nervous system, promoting relaxation and reducing stress (Pascoe et al., 2017). Incorporating just a few minutes of mindfulness or deep breathing exercises into your daily routine can have a significant impact on stress levels and overall well-being.

Finally, maintaining a balanced diet rich in whole foods, such as fruits, vegetables, whole grains, and lean proteins, is crucial for managing stress and cortisol levels. A nutrient-dense diet provides the body with the essential vitamins, minerals, and antioxidants needed to support healthy stress responses (Sinha & Jastreboff, 2013). Avoiding excessive caffeine, alcohol, and processed foods can also help to reduce stress and improve overall health.

The Role of Supplements in Reducing Cortisol

While lifestyle changes should be the first line of defence against elevated cortisol levels, certain supplements may provide additional support. It is essential to note that supplements should not be used as a substitute for a healthy lifestyle or medical treatment. However, when used in conjunction with lifestyle changes and under the guidance of a healthcare professional, supplements can be a valuable tool in managing stress and reducing cortisol levels.

Evidence-Based Supplements for Reducing Cortisol

Ashwagandha (Withania somnifera)

Ashwagandha, an adaptogenic herb used in Ayurvedic medicine, has gained popularity for its potential stress-reducing and cortisol-lowering effects. Adaptogens are natural substances that help the body adapt to stress and promote homeostasis (Panossian & Wikman, 2010).

A randomised, double-blind, placebo-controlled study conducted by Chandrasekhar et al. (2012) investigated the effects of ashwagandha on stress and anxiety in adults. Sixty subjects with a history of chronic stress were randomly assigned to receive either 300 mg of ashwagandha root extract or a placebo twice daily for 60 days. The researchers found that ashwagandha supplementation resulted in a significant reduction in stress and anxiety scores, as well as a 27.9% reduction in serum cortisol levels, compared to the placebo group.

Another randomised controlled trial by Salve et al. (2019) evaluated the effects of ashwagandha on stress and sleep quality in healthy adults. The study included 60 participants who were randomised to receive either 250 mg of ashwagandha root extract or a placebo twice daily for 8 weeks. The researchers found that ashwagandha supplementation led to significant improvements in sleep quality and a reduction in stress levels, as measured by the Perceived Stress Scale. Additionally, the ashwagandha group experienced a significant decrease in serum cortisol levels compared to the placebo group.

The potential mechanisms behind ashwagandha’s stress-reducing effects may involve its ability to regulate the hypothalamic-pituitary-adrenal (HPA) axis, which plays a central role in the body’s stress response (Singh et al., 2011). Ashwagandha may also have neuroprotective and anti-inflammatory properties that contribute to its stress-reducing effects (Salve et al., 2019).

Omega-3 Fatty Acids

Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), have been studied for their potential stress-reducing and cortisol-lowering effects. These essential fatty acids are known for their anti-inflammatory properties and their role in brain health (Calder, 2015).

A study by Kiecolt-Glaser et al. (2011) investigated the effects of omega-3 supplementation on inflammation and mood in healthy young adults. The randomised, placebo-controlled trial included 68 medical students who were assigned to receive either 2.5 grams of omega-3 fatty acids (2,085 mg EPA and 348 mg DHA) or a placebo daily for 12 weeks. The researchers found that omega-3 supplementation led to a 14% decrease in lipopolysaccharide-stimulated interleukin-6 production, a marker of inflammation, and a 20% reduction in anxiety symptoms compared to the placebo group.

Another study by Madison et al. (2021) examined the effects of omega-3 supplementation on stress reactivity and cellular aging biomarkers in midlife adults. The randomised controlled trial included 138 participants aged 40-65 years who were assigned to receive either 2.5 grams of omega-3 fatty acids (1,250 mg EPA and 1,250 mg DHA) or a placebo daily for 4 months. The researchers found that omega-3 supplementation resulted in a 19% reduction in overall cortisol levels and a 33% decrease in the inflammatory marker C-reactive protein compared to the placebo group.

The stress-reducing effects of omega-3 fatty acids may be attributed to their ability to modulate the HPA axis and reduce inflammation (Kiecolt-Glaser et al., 2011). Omega-3s may also influence neurotransmitter function and brain-derived neurotrophic factor (BDNF) levels, which are involved in mood regulation and stress resilience (Ferreira et al., 2014).

Rhodiola Rosea

Rhodiola Rosea, also known as arctic root or golden root, is an adaptogenic herb that has been traditionally used to enhance physical and mental performance and reduce stress (Anghelescu et al., 2018). Rhodiola Rosea contains bioactive compounds, such as salidroside and rosavin, which are thought to contribute to its stress-reducing effects (Panossian et al., 2010).

A randomised, double-blind, placebo-controlled study by Olsson et al. (2009) investigated the effects of Rhodiola Rosea on stress-related fatigue and cognitive function. The study included 60 participants with stress-related fatigue who were randomised to receive either 576 mg of Rhodiola Rosea extract or a placebo daily for 28 days. The researchers found that Rhodiola Rosea supplementation led to significant improvements in fatigue, mood, and cognitive performance compared to the placebo group.

Another study by Edwards et al. (2012) evaluated the therapeutic effects and safety of Rhodiola Rosea extract in subjects with life-stress symptoms. The open-label study included 101 participants who received 200 mg of Rhodiola Rosea extract twice daily for 4 weeks. The researchers found that Rhodiola Rosea supplementation resulted in significant improvements in stress symptoms, fatigue, quality of life, and mood.

The stress-reducing effects of Rhodiola Rosea may be mediated by its ability to modulate the HPA axis, influence neurotransmitter levels, and reduce oxidative stress (Panossian et al., 2010). Rhodiola Rosea has also been shown to have neuroprotective and anti-inflammatory properties that may contribute to its stress-reducing effects (Anghelescu et al., 2018).

Probiotics and Prebiotics

The gut-brain axis, a bidirectional communication pathway between the central nervous system and the gastrointestinal tract, has gained attention for its potential role in stress and mood regulation (Foster & McVey Neufeld, 2013). Probiotics, beneficial bacteria that reside in the gut, and prebiotics, non-digestible compounds that promote the growth of beneficial gut bacteria, have been studied for their potential stress-reducing effects.

A randomised, double-blind, placebo-controlled study by Kato-Kataoka et al. (2016) investigated the effects of probiotic supplementation on stress and gut microbiota in healthy medical students during an examination period. The study included 47 participants who were randomly assigned to receive either a probiotic milk containing Lactobacillus casei Shirota or a placebo milk daily for 8 weeks. The researchers found that probiotic supplementation led to a significant reduction in salivary cortisol levels and abdominal dysfunction during the examination period compared to the placebo group.

Another study by Schmidt et al. (2015) examined the effects of prebiotic supplementation on stress and anxiety in healthy volunteers. The randomised, double-blind, placebo-controlled study included 45 participants who received either 5.5 grams of a prebiotic (galactooligosaccharide) or a placebo daily for 3 weeks. The researchers found that prebiotic supplementation resulted in lower cortisol awakening response and improved attention to positive stimuli compared to the placebo group.

The stress-reducing effects of probiotics and prebiotics may be related to their ability to modulate the gut microbiota, influence neurotransmitter production, and regulate the HPA axis (Foster & McVey Neufeld, 2013). Probiotics and prebiotics may also have anti-inflammatory effects that contribute to their stress-reducing properties (Kato-Kataoka et al., 2016).

L-Theanine

L-Theanine, an amino acid found primarily in green tea, has been studied for its potential stress-reducing and relaxation-promoting effects. L-Theanine has been shown to influence alpha brain wave activity, which is associated with relaxation and mental alertness (Nobre et al., 2008).

A randomised, double-blind, placebo-controlled study by White et al. (2016) investigated the effects of L-theanine on stress and cognitive function in healthy adults. The study included 34 participants who were assigned to receive either 200 mg of L-theanine or a placebo in a nutrient drink. The researchers found that L-theanine supplementation led to a significant reduction in stress-related symptoms, including tension and anxiety, and improved cognitive performance compared to the placebo group.

Another study by Kimura et al. (2007) examined the effects of L-theanine on psychological and physiological stress responses. The randomised, double-blind, placebo-controlled trial included 12 participants who received either 200 mg of L-theanine or a placebo. The researchers found that L-theanine intake resulted in lower heart rate and salivary immunoglobulin A responses to an acute stress task compared to the placebo group.

The stress-reducing effects of L-theanine may be attributed to its ability to modulate neurotransmitter levels, particularly gamma-aminobutyric acid (GABA), which has calming effects on the brain (Nathan et al., 2006). L-theanine may also have neuroprotective and anti-inflammatory properties that contribute to its stress-reducing effects (Kim et al., 2009).

Safety Considerations and Precautions

While the supplements discussed in this article have shown promise in reducing cortisol levels and managing stress, it is essential to approach their use with caution. Supplements can interact with medications, and some may have side effects or contraindications. It is crucial to consult with a healthcare professional before starting any new supplement regimen, especially if you have a pre-existing medical condition or are taking medications.

Pregnant and breastfeeding women should exercise extra caution when considering supplement use, as some supplements may not be safe during these stages. It is also important to note that supplements are not regulated by the Food and Drug Administration (FDA) in the same way as medications, so quality and purity may vary between brands.

When purchasing supplements, look for products that have been third-party tested for quality and purity. Reputable brands will often have certifications from organizations such as NSF International, USP, or ConsumerLab.

Conclusion

In conclusion, while lifestyle changes remain the foundation for managing cortisol levels, certain supplements may provide additional support in reducing stress and promoting overall well-being. Ashwagandha, omega-3 fatty acids, Rhodiola Rosea, probiotics, prebiotics, and L-theanine have shown promise in reducing cortisol levels in various human clinical studies.

However, it is crucial to approach supplement use with caution and always consult with a healthcare professional before starting any new regimen. Supplements can interact with medications and may have side effects or contraindications, especially for individuals with pre-existing medical conditions. Pregnant and breastfeeding women should exercise extra caution when considering supplement use.

When incorporating supplements into a stress management plan, it is essential to remember that they should not be used as a substitute for a healthy lifestyle or medical treatment. A balanced approach that includes regular exercise, adequate sleep, stress management techniques, and a nutrient-dense diet, along with the judicious use of evidence-based supplements, may provide the most comprehensive support for reducing cortisol levels and promoting overall well-being.

Key Highlights and Actionable Tips

  • Cortisol is a stress hormone secreted by the adrenal glands in response to various stressors, and elevated levels can lead to health issues.
  • Symptoms of elevated cortisol include fatigue, weight gain, anxiety, depression, and sleep disturbances.
  • Lowering cortisol levels can improve overall health, sleep quality, fat loss, hormonal balance, and nutrient retention.
  • Five supplements that can help lower cortisol levels are turmeric (curcumin), Withania somnifera (Indian ginseng), schisandra, Rhodiola rosea, and ZMA (zinc, magnesium, and vitamin B6).
  • Incorporating these supplements into your routine, along with lifestyle changes like stress management and a balanced diet, can help manage cortisol levels and improve overall health.

How do I know if my cortisol levels are too high?

Some common symptoms of elevated cortisol levels include fatigue, weight gain (especially around the midsection), anxiety, depression, sleep disturbances, and difficulty concentrating. If you experience several of these symptoms, it may be worth discussing your cortisol levels with a healthcare professional. They can order a cortisol test, which typically involves collecting saliva samples at various times throughout the day to measure your cortisol levels and determine if they are within a healthy range.

Can lifestyle changes alone help lower cortisol levels, or are supplements necessary?

Lifestyle changes can play a significant role in managing cortisol levels. Engaging in regular exercise, practicing stress-reduction techniques like meditation or deep breathing, getting adequate sleep, and maintaining a balanced diet rich in whole foods can all help lower cortisol levels naturally. However, in some cases, supplements may provide additional support, especially if your cortisol levels are particularly high or if you have difficulty implementing lifestyle changes. It’s always best to consult with a healthcare professional before starting any new supplement regimen.

Are there any potential side effects or interactions to be aware of when taking cortisol-lowering supplements?

As with any supplement, there is a potential for side effects or interactions with medications. For example, Rhodiola rosea may interact with certain antidepressants, while ZMA supplements may interfere with antibiotics. It’s essential to discuss any supplements you plan to take with your healthcare provider, especially if you have pre-existing health conditions or are taking medications. They can help you determine the appropriate dosage and monitor for any potential side effects or interactions.

How long does it typically take to see results from cortisol-lowering supplements?

The time it takes to see results from cortisol-lowering supplements can vary depending on factors such as the severity of your cortisol imbalance, the specific supplements you are taking, and your individual response. Some people may notice improvements in their symptoms within a few weeks, while others may require several months of consistent use to see significant changes. It’s important to be patient and give the supplements time to work, while also incorporating lifestyle changes to support healthy cortisol levels.

Can cortisol-lowering supplements be used long-term, or should they be cycled?

The long-term safety and efficacy of cortisol-lowering supplements can vary depending on the specific supplement and individual factors. Some supplements, like turmeric and Rhodiola rosea, have been used for centuries in traditional medicine and are generally considered safe for long-term use when taken in appropriate doses. However, others may require cycling or may not be suitable for extended use. It’s always best to follow the guidance of a healthcare professional when using supplements long-term and to periodically reassess your need for them based on your symptoms and cortisol levels.

References

Edwards, D., Heufelder, A., & Zimmermann, A. (2012). Therapeutic effects and safety of Rhodiola rosea extract WS® 1375 in subjects with life-stress symptoms–results of an open-label study. Phytotherapy Research: PTR, 26(8), 1220–1225. https://doi.org/10.1002/ptr.3712

Kato-Kataoka, A., Nishida, K., Takada, M., Kawai, M., Kikuchi-Hayakawa, H., Suda, K., Ishikawa, H., Gondo, Y., Shimizu, K., Matsuki, T., Kushiro, A., Hoshi, R., Watanabe, O., Igarashi, T., Miyazaki, K., Kuwano, Y., & Rokutan, K. (2016). Fermented Milk Containing Lactobacillus casei Strain Shirota Preserves the Diversity of the Gut Microbiota and Relieves Abdominal Dysfunction in Healthy Medical Students Exposed to Academic Stress. Applied and Environmental Microbiology, 82(12), 3649–3658. https://doi.org/10.1128/AEM.04134-15

Madison, A. A., Belury, M. A., Andridge, R., Shroff, M. R., Renna, M. E., Malarkey, W. B., Bailey, M. T., & Kiecolt-Glaser, J. K. (2021). Omega-3 supplementation and stress reactivity of cellular aging biomarkers: an ancillary substudy of a randomized, controlled trial in midlife adults. Molecular Psychiatry, 26(7), 3034–3042. https://doi.org/10.1038/s41380-021-01077-2

Salve, J., Pate, S., Debnath, K., & Langade, D. (2019). Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus, 11(12), e6466. https://doi.org/10.7759/cureus.6466

White, D. J., de Klerk, S., Woods, W., Gondalia, S., Noonan, C., & Scholey, A. B. (2016). Anti-Stress, Behavioural and Magnetoencephalography Effects of an L-Theanine-Based Nutrient Drink: A Randomised, Double-Blind, Placebo-Controlled, Crossover Trial. Nutrients, 8(1), 53. https://doi.org/10.3390/nu8010053



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