How Can You Support Your Body's Cortisol Levels? Supplements, Foods, and More

What is cortisol?

Cortisol is often called the “stress hormone” because it is released by the adrenal glands in response to stress¹. Cortisol, though social media may make it seem otherwise, isn’t all bad. It is a key hormone that plays a vital role in our bodies by helping regulate metabolism, blood sugar, and inflammation.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 day. Levels gradually decline through the afternoon and evening, and reach their lowest point later in the night, which helps the body to unwind and rest, and recover during sleep.²

Why is it important to manage cortisol levels?

When the body’s natural circadian rhythm is disrupted, cortisol secretion can become irregular. As cortisol is a key hormone involved in essential bodily processes, like metabolism, immunity, and even mood, it is important to maintain your cortisol levels. While low cortisol levels are rare, high cortisol levels may be more common, leading to a need to regulate or lower cortisol levels to support everyday health.

Recognizing the signs of high cortisol is an important first step in managing stress. Elevated cortisol levels can manifest in various physical and mental symptoms. Common signs of high cortisol can include¹:

• unexplained weight gain (particularly around the abdomen)
• elevated blood pressure
• disrupted sleep
• daytime fatigue

If you suspect chronically high cortisol, it’s important to consult a healthcare professional for proper evaluation.

Can nutrients, herbs, or minerals help reduce cortisol levels?

Several nutrients, herbs, and minerals have strong scientific backing for their ability to moderate the body’s stress response. Below, we discuss key supplements and the evidence behind them:

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: randomized controlled trials have found that ashwagandha supplementation can support lowering cortisol levels in chronically stressed individuals.³

Magnesium

• Magnesium is an essential mineral that plays a role in hundreds of bodily processes, including the regulation of the stress response. Low magnesium levels are associated with increased stress and anxiety, while sufficient magnesium intake can help promote relaxation.⁴

Omega-3 Fatty Acids

• Omega-3 fatty acids, commonly found in fish oil (EPA and DHA), are best known for their role in helping maintain the body’s normal inflammatory response, but they may also influence cortisol regulation.⁵

Vitamin C

• Vitamin C (ascorbic acid) is crucial for adrenal gland function and is rapidly used by the body during stress responses. Vitamin C’s antioxidant properties and role in neurotransmitter synthesis may help blunt the spike in cortisol associated with acute stress.⁶

L-theanine

• L-theanine is an amino acid known for promoting relaxation. Research indicates that L-theanine supplementation can help reduce the physiological stress response. For instance, individuals given L-theanine have shown lower cortisol levels in response to stressful cognitive tasks compared to those given a placebo.⁷

Rhodiola rosea

• Rhodiola rosea is another herbal adaptogen traditionally used to combat fatigue and stress. Rhodiola’s adaptogenic compounds are believed to mediate the HPA axis (hypothalamic–pituitary–adrenal axis), helping to prevent excessive cortisol spikes under chronic stress.⁸

What foods can help reduce cortisol?

Diet can also have a meaningful impact on cortisol levels and overall stress regulation. Eating certain foods – and maintaining balanced nutrition – may help keep cortisol levels in a healthy range. Key considerations include getting the right balance of macronutrients and plenty of micronutrients from whole foods.

• Macronutrients
  • A balanced intake of macronutrients (carbohydrates, proteins, and fats) is important for cortisol balance. Ensuring you consume enough complex carbohydrates (such as whole grains or starchy vegetables), adequate protein, and healthy fats (especially sources of omega-3s like fish, flaxseed, or chia seeds) may indirectly aid cortisol regulation.⁹
• Micronutrients
  • Vitamins and minerals obtained from a whole-food diet also play a role in cortisol regulation. Many micronutrients support the enzymes involved in synthesizing or breaking down cortisol.
  • Vitamin C and magnesium can be obtained from foods like citrus fruits, berries, leafy greens, nuts, and seeds – and these nutrients have been linked to lower cortisol levels during stress.
  • B vitamins (found in whole grains, legumes, and animal products) are also important for 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) might reduce oxidative stress and cortisol production.

Other ways to reduce cortisol

Beyond diet and supplements, certain lifestyle changes can naturally help reduce cortisol and improve your body’s stress resilience:

• Stress management techniques: Practicing relaxation methods like meditation, deep breathing exercises, or yoga has been shown to lower cortisol levels. Even short bouts of deep breathing or listening to calming music after a stressful event can rapidly lower cortisol production.¹⁰
• Adequate sleep: Prioritizing quality sleep is crucial for cortisol balance. Cortisol follows a daily rhythm (highest in the morning, lowest at night). Chronic sleep deprivation or poor sleep quality disrupts this rhythm and tends to keep cortisol elevated at night.¹¹
• Social support and laughter: Positive social interactions and laughter can also regulate stress hormones. Making time for hobbies, social connections, and relaxation each day can buffer against chronic stress and high cortisol.¹¹