How to Keep the Stress Hormone Cortisol Under Control

Cortisol has vital functions in the body—it helps mobilise energy reserves, which we often need. But chronically high cortisol levels can pose a serious health problem. In this guide, you’ll learn how cortisol works, the role stress plays, and most importantly, how to lower high cortisol levels.

01 Cortisol: Definition & Function

What Is Cortisol and What Does It Do?

Most people know cortisol as the “bad” stress hormone, but the reality is a little more nuanced.

Cortisol’s primary role is to regulate bodily functions according to the body’s daily rhythm. Produced in the adrenal cortex from cholesterol, it follows a distinct pattern: cortisol levels peak in the morning when you wake up, gradually decline during the day, and reach their lowest point at night, only to rise again in the early hours of the morning.


In essence, cortisol is a “wake-up” hormone that:


  • Stimulates metabolism,
  • Mobilises energy from stored reserves,
  • Sharpens alertness and speeds up brain processing,
  • Increases heart rate, breathing, and blood pressure,
  • Suppresses repair and immune processes that consume energy.

This makes cortisol essential for helping you start your day with energy. When you sleep, low cortisol levels allow your body to engage in immune processes and repair mechanisms.

02 Cortisol’s Role in Stress

What Role Does Cortisol Play in Stress?

In stressful or threatening situations, the body releases more cortisol. Historically, this was vital for survival—and still is to some extent. The cortisol surge triggered by stress releases energy and prepares the body for strenuous physical activity, whether that’s fighting an enemy, fleeing from danger, or taking on a physical challenge.


Nowadays, however, we face different types of stress where fight or flight isn’t always an option. In these cases, the cortisol-triggered stress response is left hanging with no physical action to resolve it.

03 Causes of High Cortisol

What Causes High Cortisol Levels?

The main causes of chronically elevated cortisol levels include:

  • Chronic stress: This could stem from a heavy workload, emotional stress, or difficult living conditions.


  • Disruptions in cortisol production: Often due to benign tumours in the adrenal glands, less commonly in the pituitary gland (Cushing’s syndrome).


  • Long-term use of glucocorticoid medications: These synthetic cortisol variants suppress the immune system and are used to treat conditions like rheumatoid arthritis, severe asthma, or autoimmune diseases.


  • Severe obesity


  • Alcoholism

Chronically high cortisol affects energy metabolism, weakens the immune system, and inhibits growth and repair processes. It also disrupts the balance of other hormones.

04 Effects of High Cortisol

What Are the Effects of High Cortisol Levels?

The consequences of too much cortisol can affect both your physical and mental health:

  • Increased blood sugar levels, potentially leading to diabetes
  • Raised blood lipid levels
  • High blood pressure
  • Altered fat distribution: more fat around the abdomen and face, less around arms, legs, and hips
  • Greater susceptibility to infections
  • Muscle loss
  • Bone loss (osteoporosis)
  • Reduced libido and sexual function due to low testosterone
  • Memory issues
  • Depression
05 Lowering Cortisol Levels

How Can You Lower Cortisol Levels?

If your high cortisol levels are stress-related, the best approach is learning to manage stress more effectively. While completely eliminating stress isn’t realistic (or necessary), you can adopt strategies to organise your workload and manage stress more efficiently.

This includes being aware of your personal limits and learning to say no when those limits are reached. Regular relaxation breaks, sufficient sleep, a healthy diet, and increased physical activity can all help lower cortisol levels.


If your cortisol levels are elevated due to an underlying hormonal imbalance, medical treatment may be necessary.


Can you reduce cortisol with home remedies? Yes, several home remedies and supplements can support healthy cortisol levels, including B vitamins, vitamin D, and omega-3 fatty acids.

06 Diet & Cortisol Regulation

Can a Balanced Diet Help Regulate Cortisol?

Cortisol raises blood sugar and lipid levels. Conversely, high blood sugar and lipid levels can increase cortisol. This means that your diet can have a significant impact on cortisol regulation.

It’s wise to limit animal fats—with one exception: fatty fish like salmon, mackerel, and herring are rich in omega-3 fatty acids, which help lower cortisol. Carbohydrates play an even bigger role. If you want to reduce cortisol, cut back on sugar. Stay hydrated with water or tea instead of sugary soft drinks or juices. Swap white bread, pasta, and pastries for fibre-rich wholegrain alternatives and load up on vegetables. These healthy foods help maintain stable blood sugar levels, which in turn can help keep cortisol in check.

07 Conclusion

At a Glance

01. Cortisol is an essential hormone that mobilises energy and regulates bodily functions throughout the day. In stressful situations, more cortisol is released to prepare the body for physical challenges.


02. Chronically high cortisol levels can lead to health issues such as high blood sugar, high blood pressure, susceptibility to infections, memory problems, and more. Chronic stress or hormonal imbalances are often the root causes.


03. Ways to lower cortisol levels include stress management, a balanced diet, and adequate sleep. Certain nutrients like omega-3 fatty acids and B vitamins can also support cortisol regulation.

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⟡ Survey on the awareness of multi-nutrient powders with 211 consumers aged 18 to 49 in Germany, 09/24.

↡ Survey of 527 AG1 customers after 12+ days of use, 2024. The survey was conducted on a previous version of AG1’s continually evolving formulation. The survey results can be transferred to the current version of the formula due to no or scientifically negligible changes in supporting nutrients. Vitamins C, B6, B12, riboflavin, niacin, pantothenic acid, and folate help reduce tiredness and fatigue. Pantothenic acid supports mental performance. Calcium supports normal digestive enzyme function, while biotin maintains normal mucous membranes, such as the gut lining.

◊ Comparison (2025) with individual supplements in comparable amounts that are typically sold at retail: vitamin B complex, vitamin A, vitamin C, vitamin E, bacterial cultures, zinc, magnesium, calcium, selenium, chromium, manganese, molybdenum, coenzyme Q10, greens powders (from sea algae such as spirulina, barley leaf, wheatgrass, dandelion, spinach powder, etc.), mushroom supplements (reishi, shiitake).

‡ Survey of 144 verified customers from 12 European countries who have been taking AG1 for an average of 9 days.


Research Studies
a. In a triple-blind, randomised, placebo-controlled parallel-designed clinical trial evaluating nutrient biomarkers and microbiome shifts in 105 healthy adults ages 20-59 over the course of 12 weeks.
b. In a double-blind, randomised, placebo-controlled 2-week cross-over clinical trial assessing microbiome shifts in 20 active adults ages 19-37.
c. In a double-blind, randomised, placebo-controlled 2-week cross-over clinical trial assessing microbiome shifts of 24 healthy adults with occasional GI distress ages 26-59.
d. In a double-blind, randomised, placebo-controlled cross-over clinical trial assessing bioavailability in 16 healthy adults ages 18-42 over the course of 8 hours.
The studies were conducted on a similar version of AG1's continually evolving formulation. The transferability of the study results is ensured because of comparable ingredients and amounts.

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2: Vitamins C, B6, B12, riboflavin, niacin, pantothenic acid and magnesium contribute to normal energy-yielding metabolism and to the reduction of tiredness and fatigue. With vitamins C, B6, B12, as well as thiamine, riboflavin, niacin, biotin, pantothenic acid, calcium, phosphorus, copper and manganese, AG1 contributes to normal energy-yielding metabolism. Magnesium contributes to electrolyte balance. Biotin, zinc and chromium contribute to normal macronutrient metabolism.

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