Understanding Cortisol: Supplements, Symptoms, and Natural Stress Management

People discovered cortisol in the mid-20th century. Recently, this hormone gained attention on social media, particularly regarding “cortisol face.” However, trends about cortisol-reducing supplements can lead to uninformed choices. Understanding cortisol is crucial before taking any action.

What is cortisol, and how is it related to stress?

Cortisol is known as the “stress hormone.” It is released by the adrenal glands in response to stress and plays a key role in various bodily functions. Cortisol helps regulate blood sugar, suppresses inflammation, aids metabolism, affects circadian rhythms, and influences the fight-or-flight response. It is vital for survival. Diet can influence cortisol levels; higher sugar and saturated fat consumption may raise cortisol, while fruits and whole grains may lower it.

Various factors can also affect cortisol levels, including medications, alcohol, caffeine, adrenal tumors, exercise, pregnancy, and health conditions.

High cortisol symptoms

Chronic high cortisol levels can harm health. Symptoms may include weight gain, purple stretch marks, decreased muscle strength, high blood sugar, hypertension, excessive hair growth in women, and osteoporosis. Mental symptoms can include brain fog and irritability. If you experience these symptoms, consult a healthcare provider to discuss risks and potential conditions related to cortisol levels.

Cortisol tests can involve blood samples or 24-hour urinary analysis, with the latter often providing a more complete picture of cortisol fluctuations.

The best supplements to potentially reduce cortisol

Some supplements may help regulate cortisol indirectly. Recommended options include:

• Vitamin C: Studies indicate that it may help lower cortisol, particularly during stress. Foods rich in vitamin C include citrus fruits, potatoes, and berries.

• Ashwagandha: This adaptogenic herb may help the body manage stress. While studies show potential benefits, specific recommendations may vary based on the product form.

• Omega-3 Fatty Acids: Research suggests that high omega-3 intake may lower cortisol levels. Foods rich in omega-3s include fatty fish and flaxseeds.

• Rhodiola rosea: As an adaptogen, it may help balance cortisol levels and improve mental performance.

• Pterostilbene: Though direct studies on its effect on cortisol are limited, it may support a healthy stress response through its neuroprotective and anti-inflammatory properties.

Are cortisol supplements safe and necessary?

While many supplements for cortisol regulation are generally safe, they may not be necessary for everyone. A balanced lifestyle, including stress management practices, can naturally maintain optimal cortisol levels.

What about cortisol blockers?

Cortisol blockers like mifepristone and pasireotide treat Cushing’s syndrome by blocking cortisol action or production. While their side effects should be discussed with a doctor, they are FDA-approved for specific conditions.

How to naturally reduce cortisol

You can take several steps to lower cortisol levels:

• Engage in regular exercise and a balanced diet.
• Practice meditation and mindfulness techniques.
• Spend time with loved ones and pets.
• Avoid caffeine and alcohol.

Improving overall health can contribute to better cortisol regulation. If natural methods don’t help, consult a healthcare professional.

The bottom line

Cortisol is released during stress and can lead to discomfort when levels are high. Supplements like vitamin C, ashwagandha, omega-3s, Rhodiola rosea, and pterostilbene may help lower cortisol. However, various natural methods exist to manage stress and cortisol. If you suspect health issues, seek medical advice.