We came across many articles where experts share their opinions on natural cortisol support supplements. In this article, we have summarised some of the top notes by experts.
Experts say that “Cortisol dysregulation can actually cause brain damage and affect many organ systems.” Higher levels of stress lead to increased cortisol, ultimately compromising your health. People are becoming more and more aware about cortisol and stress.
Ingredients to look for
Experts sharing information about some of the common ingredients you find in cortisol-reducing supplements:
Ashwagandha:
It is considered among the best supplements to support cortisol regulation. It calms the nervous system without sedative qualities and helps the body stay balanced during stress. In research studies, short-term supplementation with ashwagandha (500 milligrams of ashwagandha root extract over 60 days) had a stress-reducing effect. It shows a greater reduction in morning cortisol levels and has a role in reducing stress and anxiety.
Andy De Santis says that the strongest evidence for the use of ashwagandha as a supplement lies in its ability to reduce cortisol and perceived stress levels, potentially leading to improved sleep by aiding in falling asleep sooner and enhancing sleep quality.
Tulsi
This is another adaptogen that is favoured by experts after ashwagandha. This herb could increase someone’s energy and help manage physical and emotional stress.In many cortisol-reducing supplements, you will also find tulsi on the product label.
You don't have to take the Tulsi supplement separately; the best way is to stick with holy basil tea or grow the raw herb organically on your own, as recommended by experts at the Cleveland Clinic.
Rhodiola
This is the third most common ingredient on the list. It is also an adaptogen similar to ashwagandha. If you want both a calming effect and an energy boost, then look for rhodiola while choosing a cortisol-reducing supplement.
Doctor Insights on how cortisol reducing supplements work
Dr. Erin Conlon, a licensed naturopathic physician with a PhD in naturopathic medicine and MS in integrative medical research, explains that, “Many supplements work by regulating hypothalamic-pituitary-adrenal (HPA) axis, which is a complex system connecting the hypothalamus and the pituitary gland in your brain to your adrenal glands. Together they act as your body’s central stress response system. Chronic stress can disrupt the HPA axis, often leading to cortisol dysregulation.”
According to research studies, certain adaptogens and nutrients may help modulate cortisol levels and support the body’s resilience under stress.
Best Natural Cortisol Supplements vs teas: Doctor-Recommended Options
Dr Lin from the Cleveland Clinic says, The supplement aisle at the store is hardly a one-way ticket to a stress-free life. Some herbs and natural supplements may help keep cortisol levels in a healthy range, like ashwagandha, rhodiola, lemon balm and chamomile. Dr Lin also adds a word of caution, saying that while some herbs might help lower cortisol levels, you don’t want to just swallow pills out of a bottle to address stress. Cortisol production is a response to stress and not necessarily your body’s driver of stress. So, blindly taking supplements to try to lower cortisol may not resolve the root issue behind your stress. If you’re thinking about trying supplements, talk to a trained provider first,” recommends Dr Lin.
For those who want to avoid supplements, you may choose herbal teas. These contain herbs like ashwagandha, chamomile, peppermint, passion flower, etc, which reduce cortisol levels.
At last, Dr Lin adds a very beautiful message saying, “Take a moment to brew a cup of tea with soothing herbs. Deeply breathe in the luscious aroma and wrap your hand around the warm cup. This is a wonderful way to reset your nervous system.”
Words of caution, experts always pinpoint
Doctors always say, “Avoid supplements promising overnight results or have aggressive stimulants in their ingredient list. Stick with clinician-vetted, science-backed options, and set realistic expectations. Often, studies have shown that consistent usage is necessary to start to see an effect on your overall stress response.”
Supplements shouldn’t replace a well-balanced diet and should be monitored by a doctor. But if recommended, one the most important minerals we use in our clinical practice is magnesium, which helps to regulate hormones, including cortisol. Vitamin B12, folic acid, and vitamin C can also help support the metabolism of cortisol, expert from Henry Ford Health adds.
Experts at Nutriessential explain about different cortisol reducing supplements available
At Nutriessential, we have a huge variety of cortisol-reducing supplements available. The ingredients listed above are common to many of them, along with the additional ingredients.
You can find these supplements from brands like Integrative Therapeutics, Vital Nutrients, Protocol for Life Balance, Innate Response, InfiniWell, Life Extension, Dr Wilson's, etc. These brands follow strict manufacturing practices, transparent labelling, third-party testing, and are GMP-compliant, ensuring their products are free of common allergens. This is the main reason why we represent them.
You should buy cortisol supplements only on a doctor's recommendation. They evaluate products depending on effectiveness, safety and convenience.
Our expert further explains the different supplements we have at Nutriessential. These supplements contain clinically relevant doses of the best-studied ingredients, such as ashwagandha, L-theanine, lemon balm, magnesium, passionflower, vitamin D and others, to relieve stress, improve mood, and reduce cortisol levels. These are high-quality supplements because they are formulated based on scientific evidence. Every ingredient you find in them has been studied for its cortisol-reducing effect. They do not cause sedation or next-day grogginess.
Many supplements are available as capsules, but those who don't like swallowing capsules have the option of choosing gummies.
Experts also offer tips to reduce cortisol naturally
Supplements with the ingredients listed above help regulate cortisol levels, but there are also natural ways to maintain stress hormone balance.
Practicing meditation, gratitude, yoga, exercise, acupuncture, and sleep hygiene are some additions everyone should incorporate into their daily routine.
Experts regularly mention avoiding stress and caffeine intake to manage cortisol levels.
The 4-7-8 breathing technique is also a good technique to practice. In this technique, inhale deeply for four seconds, hold breath for seven seconds and release a long exhale for eight seconds. Do it and experience the change.
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