What is cortisol?
Cortisol, sometimes known as the “stress hormone,” is a steroid hormone produced by the adrenal cortex, the gland’s outer layer, in reaction to internal or external stimuli. Cortisol acts to raise your blood pressure, blood sugar, and heart rate when you are in a stressful environment.
Furthermore, this potent hormone plays an important role in the “fight or flight” response. When our bodies detect danger, it prepares us for stressful conditions.
Cortisol overproduction might cause issues even though your body’s reaction to stress is a crucial survival strategy. Your body will periodically release extra cortisol if your stress is chronic, which will make you feel stressed all the time and might have a negative impact on your health.
What supplements reduce cortisol?
Several substances may aid healthy cortisol levels and stress management. To be sure there are no prescription interactions before beginning a new vitamin or herbal regimen, however, it’s necessary to consult with your doctor.
Here are a handful of the best supplements, in experts’ opinions, for reducing cortisol.
1. Ashwagandha
Ashwagandha is recognized as an adaptogen, or a compound that is supposed to aid in your body’s ability to adapt to stress. Studies have shown its capacity to reduce cortisol levels.
And recent study reveals that ashwagandha may also have anti-inflammatory properties and may help avoid chronic illnesses like diabetes and heart disease that are stress-induced.
2. Rhodiola
Rhodiola is a supplement that is often used and is made from the roots of the Rhodiola rosea plant. One of its main advantages is its capacity to aid in stress management and control cortisol levels.
3. Fish Oil
Another vitamin that might help lower cortisol levels is fish oil, which is an excellent source of omega-3 fatty acids. According to studies, those who experience more stress also tend to have lower omega-3 levels. Fortunately, another study discovered that taking omega-3 supplements for four months at doses of 1.25 and 2.25 grams per day resulted in generally decreased cortisol levels under stressful situations.
4. Ginseng
Although ginseng is most recognized for its capacity to increase stamina and endurance, it also possesses anti-inflammatory, antioxidant, and stress-relieving qualities. According to studies, ginseng supplements reduce cortisol levels in healthy individuals by preventing the production of ACTH, which may have an anti-stress impact. It appears in gummy, tincture, and capsule forms.
5. Chamomile
Chamomile’s effects on the mental and digestive systems have led to its usage for over 3,000 years as a natural medicine to ease anxiety and promote sleep. The immune system is thought to be strengthened and cortisol release to be controlled by chamomile. Additionally, it has anti-inflammatory properties and prevents the production of cytokines, pro-inflammatory signaling proteins that raise cortisol levels. Although chamomile is frequently produced into tea, it may also be consumed as tinctures or capsules.
The Bottom Line
It is well knowledge that a variety of variables, including cortisol, can contribute to stress. There is growing evidence that some vitamins can assist control cortisol levels, which will help you manage your stress. You may acquire a customized lifestyle plan that safely incorporates supplements and meals to balance stress and enhance your quality of life by working with your healthcare provider and a nutritional therapy practitioner.