Cortisol is often called the “stress hormone” because it’s released by your adrenal glands when you’re stressed to help your body respond to challenges. It prepares you for a ‘fight or flight’ response by increasing energy availability and sharpening focus. A small amount of cortisol can be helpful—it keeps you awake and focused. But too much cortisol for too long can cause problems like weight gain, high blood pressure, anxiety, and sleep troubles. The good news is there are natural ways to help lower cortisol levels, and supplements are one of them. Below, we’ll go over five supplements that might help lower cortisol and reduce stress.

1. Ashwagandha May Help Reduce Stress Levels

Ashwagandha is an herb that has been used for hundreds of years in traditional Ayurvedic medicine to help people manage stress. It was originally used in India to boost energy, improve concentration, and reduce anxiety. Studies show that it may help lower cortisol levels, especially for people dealing with long-term stress. In a study from 2019, people who took ashwagandha had much lower cortisol levels compared to those who took a fake pill (placebo). This means ashwagandha can help your body handle stress better, which makes it a popular choice for many people.

2. Phosphatidylserine Might Help Lower Cortisol After Exercise

Phosphatidylserine is a type of fat found in the cells of your brain that helps maintain healthy brain function, including memory and cognitive abilities. It can also help lower cortisol, especially after physical stress like hard exercise. Some athletes use phosphatidylserine to bring down the cortisol spikes that happen after workouts. A study showed that taking this supplement helped reduce cortisol levels after exercise. If you notice that your cortisol goes up after exercise or during times of high stress, phosphatidylserine might be helpful.

3. Omega-3 Fatty Acids Could Play a Role in Stress Reduction

Omega-3 fatty acids, which are found in fish oil, flaxseeds, and walnuts, are well known for helping with inflammation. But they can also help control cortisol levels. Omega-3s have been shown to lower cortisol and support mental well-being. In a 2021 study, people who took omega-3 supplements had lower cortisol levels during stressful situations compared to those who didn’t. Omega-3s also help your heart, brain, and joints, making them a great choice for overall health.

4. Rhodiola Rosea Can Help Your Body Adapt to Stress

Rhodiola rosea is another herb, similar to ashwagandha, called an adaptogen. Adaptogens are herbs that help your body deal with stress by balancing hormones, including cortisol. In one study, people who took Rhodiola reported feeling less stressed and tired, and researchers also saw that their cortisol levels went down. Rhodiola is often used to fight burnout, anxiety, and tiredness—all of which can be linked to high cortisol. If stress is making you feel worn out, Rhodiola could be a good option for you.

5. Magnesium May Help Calm the Mind and Lower Cortisol

Magnesium is an important mineral that your body needs for hundreds of functions, including stress management. Studies suggest that magnesium can help lower cortisol levels and help you relax, especially if you’re not getting enough magnesium. Common symptoms of magnesium deficiency include muscle cramps, fatigue, irritability, and trouble sleeping. It can also help you sleep better, which is important because not getting enough sleep can cause cortisol to rise. If you’re having trouble winding down or sleeping well, taking a magnesium supplement might help you feel calmer and less stressed.

Conclusion

High cortisol levels can cause problems for your health, affecting things like your sleep and mood. But by using supplements like ashwagandha, phosphatidylserine, omega-3 fatty acids, Rhodiola rosea, and magnesium, you might be able to bring your cortisol levels back to normal in a natural way. Just remember, it’s always a good idea to talk to your doctor before starting any new supplements—especially if you have health problems or are taking other medications. Managing stress is about finding the right balance for you, and these supplements might help you move toward a calmer, healthier life.

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