What Supplements Lower Cortisol and Reduce Stress?
Stress is a human experience, but it is our physical reaction to it that dictates everything. Stress, when a prolonged condition or improperly resolved, can have adverse health consequences, e.g. by increasing the concentration of cortisol. Cortisol is known as the "stress hormone" and despite the physiological importance of cortisol, chronically elevated cortisol is associated with a wide number of deleterious effects, including anxiety, obesity, sleep problem and immune dysfunction.
In fact, from all the types of supplements, it is possible to mix also to restore the homeostasis of cortisol and the stress, not only on a physical level, but on an emotional level, as a way to cope with the physical and emotional load of everyday stressors. In this article, we’ll explore some of the most effective supplements known to reduce cortisol and promote relaxation.
Understanding Cortisol and Stress
It is now important to characterize what cortisol is and how cortisol works in the body. Cortisol is an adrenal gland hormone secreted during a stress response as part of the body's "fight or flight" response. When exposed to a physiological or psychomotor stress, the body is activated by the release of the stress hormone cortisol and by its preparation to respond to the stress. This is done by elevating heart rate, blood pressure, and blood glucose.
Yet, if cortisol is chronically elevated (i.e. due to prolonged chronic stress), several of the following health conditions can result:
Weight Gain: Especially around the abdomen.
Sleep Disruptions: Cortisol controls the sleep-arousal cycle and exacerbates insomnia.
Compromised immune system: Associated chronic stress has been reported to suppress immune response and thereby elevate the risk of infection.
Digestive Disorders: Cortisol may aberrantly regulate the digestion and this can produce symptoms, i.e. bloating or constipation.
Mood Disorders: Elevated cortisol levels correlate with anxiety and depression.
The only counter to those effects is to keep cortisol at bay, in order to return to the highest possible degree of equilibrium and serenity.
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Supplements That Lower Cortisol and Reduce Stress
Let’s dive into some of the most researched and widely recommended supplements that help reduce cortisol levels and ease stress.
1. Ashwagandha
Ashwagandha (Withania somnifera) is perhaps the most commonly known adaptogenic herb which has been utilized traditionally in the Ayurvedic medicine for stress management. Adaptogens are compounds that contribute the ability of the organism to maintain resilience in stressful conditions and homeostasis in the organism.
How it works: Ashwagandha works by regulating the body’s stress response. It has been proven to reduce the level of cortisol, relieve anxiety and improve work ability in stress.
Scientific backing: The use of Ashwagandha to lower cortisol has been shown in significant studies. A study in the Indian Journal of Psychological Medicine reported that Ashwagandha extract consumers show highly significant increase in salivary cortisol and very significant decrease in stress and anxiety.
Dosage: The typical dose of Ashwagandha extract ranges from 300 mg to 600 mg per day.
2. Rhodiola Rosea
Another effective adaptogen, Rhodiola Rosea (Arctic root or golden root) helps the system of the body's capacity of adaptation to stress. It is thought that Rhodiola enhances psychological and physical capacities under stressful situations by reducing fatigue and enhancing energy.
How it works: Rhodiola has also been demonstrated to normalize the cortisol axis through the ability of Rhodiola to normalize physical and psychological stress. It is also a treatment of depression and has antidepressant properties along with burnout symptom and fatigue relief capabilities.
Scientific backing: The use of Rhodiola has been widely researched in stress and fatigue. Subjects who consumed Rhodiola supplements in a study published in phytomedicine reported a reduced subjective perception of fatigue and an enhanced mental function under stress.
Dosage: The majority of daily doses of Rhodiola are between 200 and 400 mg.
3. Phosphatidylserine
Phosphatidylserine is a phospholipid that is in the brain and has a vital function in cognitive processes. A dietary ingredient, applicant stress, is widely used for stress lowering and memory improvement/enlargement.
How it works: Decreasing cortisol response to physical stress (e.g. exercise) has been reported for phosphatidylserine. It is advantageous for cognitive reserve preservation and stress reduction at the brain level.
Scientific backing: An article in The Journal of Clinical Endocrinology Metabolism reported that Phosphatidylserine supplementation significantly reduced cortisol concentrations after exercise.
Dosage: The typical dose for Phosphatidylserine is 100 mg to 400 mg/day.
4. Magnesium
Magnesium is a physiologically active mineral, and its role in >300 biochemical activities in the human body is considered. It is calming down the nervous system and it also can decrease levels of cortisol.
How it works: Magnesium plays a role in modulation of the stress response by normalization of cortisol as well as promotion of relaxation. It also stops hyperactivity of the nervous system, which like is usually exacerbated by stress.
Scientific backing: A study published in the Journal of Research in Medical Sciences found that magnesium supplementation led to a significant decrease in cortisol levels in individuals experiencing stress.
Dosage: Magnesium is commonly taken at 200 mg to 400 mg per day. Magnesium glycinate and magnesium citrate are commonly used forms which are known to have faster absorption.
5. L-Theanine
L-Theanine is an amino acid found in green tea. It is known as an anxiolytic and stress reliever and is widely applied to relieve stress and anxiety.
How it works: L-Theanine acts on improving the concentration of GABA, serotonin and dopamine in the brain, three of which are anxiolytic neurotransmitters, leading the sedative and mood-raising effect. It also has a role in decreasing physical stress symptoms (e.g. elevated heart rate).
Scientific backing: A number of studies have demonstrated the significant anxiolytic and relaxant effect of L-Theanine and the capacity to effectively lower levels of cortisol. The anxiolitic effect of L-Theanine and its inhibition of cortisol and heart rate in exposed individuals has been reported in a Biological Psychology paper.
Dosage: The usual dose of L-Theanine is between 100 mg to 400 mg/day.
6. Holy Basil (Tulsi)
Holy Basil (or Tulsi), an adaptogenic plant, has been used for millennia in Ayurvedic medicine for stress relief with broader wellness effects.
How it works: Holy Basil has been reported to normalize the stress response of the body and reduce the serum cortisol level. It also possesses antioxidant activity that prevents damage in organism due to chronic stress.
Scientific backing: It has been demonstrated that Holy Basil can reduce the levels of cortisol and increase stress resistance (i,e, In the Journal of Ethnopharmacology a study revealed that Holy Basil supplementation decreased stress and cortisol in the participants.
Dosage: Holy Basil is widely consumed in daily doses of 300 mg up to 2,000 mg per day, usually in capsules or extracts.
7. Fish Oil (Omega-3 Fatty Acids)
Omega-3 fatty acids found in fish oil have been demonstrated to provide a wide range of health benefits such as anti-inflammatory and anti-cortisol action.
How it works: Omega-3s have a stress-relieving phenotype that may reduce cortisol secretion and protect from stress-related damage. They also support brain health and improve mood.
Scientific backing: A study published in Brain, Behavior, and Immunity, however, found that omega-3 supplementation led to a significant blunted cortisol response to acute stress.
Dosage: Fish oil capsules are typically taken at a standard dose of 1,000 to 3,000 mg/day but such dose may be modified based on individual needs.
8. Vitamin C
Vitamin C has been known to exert immune-stimulatory effect, but it also plays an important regulatory function of cortisol and stress relief.
How it works: Vitamin C has been shown to be supportive of cortisol secretion and supports to adrenal glands, the source of cortisol. It also gives the antioxidant activity and prevention of oxidative stress formation.
Scientific backing: As documented in Psychoneuroendocrinology, vitamin C supplementation reliably decreased mean cortisol in the face of a stressor.
Dosage: The typical recommended dose of Vitamin C is 500 mg to 1,000 mg per day.
9. B-Vitamins
B-vitamins, particularly B5 (pantothenic acid), are crucial to the body's skill to regulate cortisol levels as one of the mechanisms in the stress regulation system of the body.
How it works: B-vitamins are involved in the biosynthesis of neurotransmitters (serotonin and dopamine) affecting the mood. They further enable adrenal glands to secrete hormones (e.g. cortisol).
Scientific backing: A manuscript in The Journal of Nutritional Biochemistry stated B5 supplement ameliorated the elevation of serum cortisol in stress.
Dosage: The B-vitamins are most commonly used as a combination, the doses of B5 are most commonly reported, on the scale from 500mg to 1000mg/day.
10. Ginseng
Ginseng is a popular herb used for enhancement of energy and stress. It has several adaptogenic properties which allow the organism to recover both in physical and psychic stress.
How it works: Ginseng is found to lower cortisol levels by stimulating the adrenal glands and by synergizing the body's stress response. It also enhances mood and energy levels.
Scientific backing: Supplementation with ginseng inhibited salivary cortisol in response to mental effort, as reported in The Journal of Clinical Endocrinology Metabolism.
Dosage: The usual dose of ginseng is between 100 mg and 400 mg daily.
Integrative Therapeutics Cortisol Manager buying link is given below:
Conclusion: What Supplements Lower Cortisol
Decreases in stress management and in cortisol (synthesizing rate of cortisol/cortisone) are important for the prevention of the general health and well-being phenomenon. Formulated supplements e.g. Ashwagandha, Rhodiola Rosea, Phosphatidylserine, Magnesium and others offer safe and effective solutions to reduce stress and ease the body's response to stressful situations.
Consulting a physician before starting any new supplements on a daily regime is helpful in finding out the suitability of the supplements for your own requirements, health status and so on.
Through the appropriate use of supplements and stress management techniques, people can enhance their capacity to handle stress, reduce cortisol activity and live a healthier, more balanced life.
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