How to support your body's cortisol levels: Supplements, foods, and more

Understanding Cortisol and Its Effects

Cortisol is often called the “stress hormone” because it’s released by the adrenal glands in response to stress¹. But cortisol isn’t all bad. It’s a key hormone that plays a vital role in our bodies by supporting metabolism, immune health, and the body's ability to respond to everyday demands.¹

Cortisol release is closely tied to the body’s circadian rhythm, or the internal 24-hour clock that governs sleep-wake cycles and hormonal processes. We typically see an increase in cortisol levels around 30–45 minutes after waking up, which helps the body transition into alertness and readiness for the day². Levels gradually decline through the afternoon and evening, and reach their lowest point later in the night, which helps the body unwind, rest, and recover during sleep.²

What are the signs of high cortisol?

Because cortisol is involved in essential processes like metabolism, immune health, and even mood, keeping it in a healthy rhythm matters for how you feel day to day¹. While low cortisol levels are rare, elevated cortisol is more common, which is why so many people are searching for how to lower cortisol levels.¹

Common signs of high cortisol can include:¹

• Unexplained weight gain, particularly around the abdomen
• Disrupted sleep or trouble falling asleep
• Daytime fatigue
• Difficulty concentrating
• Irritability or low mood
• Frequent cravings, especially for sugary or salty foods
• Feeling "wired but tired" in the evening

Lifestyle Changes to Support Healthy Cortisol Levels

Before reaching for a supplement, it's worth looking at the daily habits that most influence cortisol. These are the foundations everything else builds on.

Protect your sleep

Prioritizing quality sleep is crucial for cortisol balance. Cortisol follows a daily rhythm, and short or poor-quality sleep disrupts that rhythm and tends to keep cortisol elevated the following evening³ Keeping consistent bedtimes and wake times, limiting screens before bed, and winding down with a relaxing routine all help your body settle.

Move your body, but don't overdo it

Regular physical activity supports a healthy stress response, and even a daily walk counts. Very intense or prolonged training without adequate recovery can temporarily raise cortisol, so consider balancing harder sessions with rest days and lower-intensity movement like walking, stretching, or yoga.

Build a consistent morning routine

Because cortisol peaks shortly after waking, a steady morning routine helps your body get the alertness it needs from that peak without adding extra stress². Simple anchors include getting daylight early, hydrating, and eating a balanced breakfast.

Supplements That Help Support Balanced Cortisol

When it comes to supplements to lower cortisol, a handful of well-researched nutrients and adaptogens stand out.

Ashwagandha

Ashwagandha (Withania somnifera) is an Ayurvedic herb renowned for its adaptogenic properties—meaning it helps the body adapt to stress. Modern research supports its benefits: a randomized controlled trial found that ashwagandha supplementation supported lower cortisol levels in adults experiencing regular stress.⁴

Magnesium

Magnesium is an essential mineral that plays a role in hundreds of bodily processes, including the body's stress response⁵. Low magnesium status is associated with increased feelings of stress, while sufficient magnesium intake can help promote relaxation.⁵

Omega-3 fatty acids

Omega-3 fatty acids, commonly found in fish oil (EPA and DHA), are best known for supporting heart, brain, and immune health, but they may also influence cortisol⁶. In one study, healthy adults who supplemented with fish oil for six weeks showed lower salivary cortisol compared to those taking a placebo.⁶

Vitamin C

Vitamin C (ascorbic acid) supports adrenal gland function and is rapidly used by the body during stress responses⁷. In a randomized controlled trial, participants who took vitamin C before a stressful task showed a smaller cortisol spike and recovered faster than those given a placebo.⁷

L-theanine

L-theanine is an amino acid known for promoting relaxation. Research indicates that L-theanine supplementation can help support a calmer physiological response to stress⁸. For instance, individuals given an L-theanine-based drink showed lower cortisol levels in response to stressful cognitive tasks compared to those given a placebo.⁸

Rhodiola rosea

Rhodiola rosea is another herbal adaptogen traditionally used to help the body manage stress and support energy and vitality. Rhodiola's active compounds are believed to act on the HPA axis (hypothalamic–pituitary–adrenal axis), helping to support a balanced cortisol response under stress.⁹

Dietary Choices for Cortisol Management

Certain foods lower cortisol by supplying the micronutrients your body uses to process and metabolize the hormone. It is important to focus on two things: consuming an appropriate balance of macronutrients and getting a variety of essential micronutrients from nutrient-dense foods.

Macronutrients

A balanced intake of carbohydrates, proteins, and fats is part of how the body maintains a healthy cortisol rhythm. Complex carbohydrates like whole grains, adequate protein, and healthy fats (especially omega-3 sources like fish, flaxseed, or chia seeds) all contribute to normal, healthy function¹⁰.

Micronutrients

Vitamins and minerals obtained from a whole-food diet also play a role in how the body processes cortisol. Many micronutrients support the enzymes involved in synthesizing or breaking down the hormone.

• Vitamin C and magnesium can be obtained from foods like citrus fruits, berries, leafy greens, nuts, and seeds—and both nutrients have been linked to lower cortisol levels during stress⁵⁷.
• B vitamins (found in whole grains, legumes, and animal products) act as cofactors in energy metabolism and may help buffer the effects of stress.
• Foods rich in antioxidants and polyphenols (such as colorful fruits and vegetables, green tea, or dark chocolate) help support the body against oxidative stress.

For a broader look at building a diet that supports whole-body health, see our guide to healthy eating habits.

Stress-Relief Techniques to Decrease Cortisol

Certain daily practices can help lower cortisol and improve your body's stress resilience:

• Relaxation techniques: Practicing meditation, deep breathing exercises, or yoga has been shown to lower cortisol levels. Even listening to calming music after a stressful event can help cortisol return to baseline more quickly¹¹.
• Social support and laughter: Positive social interactions and laughter can also support healthy stress hormone levels¹². Making time for hobbies, social connections, and relaxation each day can buffer against long-term stress and high cortisol¹².

Cortisol also has a direct relationship with immune function—learn more about how stress affects the immune system.

Monitoring and Maintaining Healthy Cortisol Levels

If you've made those changes and still notice persistent signs of high cortisol, talk to your healthcare provider. Cortisol can be measured through blood, saliva, or urine tests, and a professional can help you interpret the results in context.¹

How AG1 and AGZ Fit Into a Routine

Foundational Nutrition is one daily habit within your control. AG1 Next Gen includes adaptogens like rhodiola and ashwagandha, which help the body manage various types of stress, alongside 75+ vitamins, minerals, and whole-food-sourced ingredients, including magnesium and vitamin C.* In a third-party, single-arm study of 104 healthy adults ages 25–59, 83% of participants felt calmer after three months of daily use.†*

For evenings, AGZ combines ashwagandha, magnesium, and L-theanine to help support relaxation and restful sleep. AG Omega3 delivers concentrated EPA and DHA from wild-caught small fish to complement AG1.*

Explore the full AG1 lineup and start your day here.

†In a third-party, single-arm, closed-label interventional study of 104 healthy adults ages 25–59 assessing self-perceived efficacy of AG1 Next Gen over 3 months.

References:

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5. Pickering G, Mazur A, Trousselard M, et al. Magnesium status and stress: the vicious circle concept revisited. Nutrients. 2020;12(12):3672.
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8. White DJ, de Klerk S, Woods W, Gondalia S, Noonan C, Scholey AB. Anti-stress, behavioural and magnetoencephalography effects of an L-theanine-based nutrient drink: a randomised, double-blind, placebo-controlled, crossover trial. Nutrients. 2016;8(1):53.
9. Panossian A, Wikman G. Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress-protective activity. Pharmaceuticals (Basel). 2010;3(1):188-224.
10. Stimson RH, Johnstone AM, Homer NZ, et al. Dietary macronutrient content alters cortisol metabolism independently of body weight changes in obese men. J Clin Endocrinol Metab. 2007;92(11):4480-4484.
11. Khalfa S, Bella SD, Roy M, Peretz I, Lupien SJ. Effects of relaxing music on salivary cortisol level after psychological stress. Ann N Y Acad Sci. 2003;999:374-376.
12. Yim J. Therapeutic benefits of laughter in mental health: a theoretical review. Tohoku J Exp Med. 2016;239(3):243-249.