The Best Supplements To Lower Cortisol

In our fast-paced modern world, chronic stress has become an epidemic that affects millions of people worldwide. At the center of our body’s stress response system lies cortisol, a powerful hormone that, while essential for survival, can wreak havoc on our health when levels remain elevated for extended periods. Understanding how to naturally manage cortisol levels has become increasingly important for maintaining optimal health and well-being.

Cortisol, often referred to as the “stress hormone,” is a steroid hormone produced by the adrenal glands that sits atop each kidney [1]. While cortisol serves many vital functions in the body, including regulating metabolism, controlling inflammation, and managing our sleep-wake cycle, chronically elevated levels can lead to a cascade of health problems. These include weight gain, particularly around the midsection and face, high blood pressure, elevated blood sugar levels, weakened immune function, and increased risk of cardiovascular disease [2].

The modern lifestyle, characterized by constant connectivity, work pressures, financial stress, and inadequate sleep, has created an environment where many people experience persistently high cortisol levels. Traditional stress management techniques such as meditation, exercise, and adequate sleep remain foundational approaches to cortisol management. However, emerging research has identified several evidence-based supplements that can provide additional support in naturally lowering cortisol levels and mitigating the effects of chronic stress.

This comprehensive guide examines the most scientifically-backed supplements for cortisol reduction, providing detailed information about their mechanisms of action, research findings, appropriate dosages, and safety considerations. Each supplement discussed has been selected based on peer-reviewed research and clinical studies that demonstrate measurable effects on cortisol levels or stress-related symptoms.

Understanding Cortisol: The Foundation of Stress Response

Before delving into specific supplements, it’s crucial to understand cortisol’s role in the body and why managing its levels is so important for overall health. Cortisol is synthesized from cholesterol in the zona fasciculata layer of the adrenal cortex and affects nearly every organ system in the body [3]. The hormone follows a natural circadian rhythm, with levels typically highest in the morning (10-20 micrograms per deciliter) to help us wake up and face the day, and lowest around midnight (3-10 micrograms per deciliter) to facilitate sleep [4].

When functioning properly, cortisol helps regulate several critical bodily functions. During times of stress, cortisol works alongside adrenaline to prepare the body for “fight or flight” responses. It increases blood glucose levels by promoting gluconeogenesis in the liver, enhances the brain’s use of glucose, and increases the availability of substances that repair tissues [5]. Cortisol also has anti-inflammatory properties and helps regulate blood pressure and immune function.

However, when stress becomes chronic, the hypothalamic-pituitary-adrenal (HPA) axis becomes dysregulated, leading to sustained elevation of cortisol levels. This chronic elevation can result in a condition known as hypercortisolism, which manifests in various symptoms including rapid weight gain, particularly in the face and abdomen, purple stretch marks, muscle weakness, high blood sugar, high blood pressure, and mood changes [6].

The health consequences of chronically elevated cortisol extend far beyond these immediate symptoms. Research has linked sustained high cortisol levels to increased risk of cardiovascular disease, type 2 diabetes, osteoporosis, cognitive decline, and mental health disorders including depression and anxiety [7]. Additionally, chronic cortisol elevation suppresses immune function, making individuals more susceptible to infections and potentially increasing cancer risk [8].

Given these serious health implications, finding effective ways to naturally lower cortisol levels has become a priority for both healthcare providers and individuals seeking to optimize their health. While lifestyle modifications remain the cornerstone of cortisol management, certain supplements have shown promise in supporting healthy cortisol levels and mitigating the effects of chronic stress.

The Top Evidence-Based Cortisol-Lowering Supplements

1. Ashwagandha (Withania somnifera): The Gold Standard Adaptogen

Ashwagandha stands out as perhaps the most well-researched and effective supplement for naturally lowering cortisol levels. This ancient herb, also known as Indian winter cherry or poison gooseberry, has been used in Ayurvedic medicine for over 3,000 years. Modern scientific research has validated many of its traditional uses, particularly its ability to help the body manage stress and reduce cortisol levels [9].

Classified as an adaptogen, ashwagandha helps the body maintain homeostasis during times of stress. Adaptogens are unique in their ability to provide bidirectional support, meaning they can help normalize physiological functions whether they are overactive or underactive. In the case of cortisol, ashwagandha appears to help lower elevated levels while supporting healthy baseline production [10].

The mechanism by which ashwagandha reduces cortisol levels is not fully understood, but research suggests it may work through multiple pathways. The herb contains several bioactive compounds, including withanolides, which are believed to be primarily responsible for its stress-reducing effects. These compounds may influence the HPA axis, potentially reducing the release of corticotropin-releasing hormone (CRH) from the hypothalamus and adrenocorticotropic hormone (ACTH) from the pituitary gland, ultimately leading to decreased cortisol production by the adrenal glands [11].

The research supporting ashwagandha’s cortisol-lowering effects is particularly robust. A comprehensive 2023 meta-analysis examining nine related studies concluded that short-term supplementation with ashwagandha had significant stress-reducing effects [12]. The analysis found that ashwagandha supplementation resulted in measurable reductions in both perceived stress levels and objective cortisol measurements.

One of the most compelling studies was a randomized, double-blind, placebo-controlled trial that examined the effects of ashwagandha root extract on stress and cortisol levels. Participants who received 500 milligrams of ashwagandha root extract daily for 60 days experienced significantly greater reductions in morning cortisol levels compared to those who received a placebo [13]. The study also found improvements in stress-related symptoms and overall quality of life measures.

Another significant research review reported that ashwagandha supplementation lowered cortisol levels in healthy individuals by 11-33% with no significant adverse effects [14]. This range of effectiveness demonstrates the herb’s potential for meaningful cortisol reduction across different populations and study designs.

The dosages used in successful clinical trials have varied, but most studies have used between 125-600 milligrams of standardized ashwagandha extract daily, taken for periods ranging from 30 to 112 days [15]. The extract is typically standardized to contain a specific percentage of withanolides, usually between 1.5-12%, with higher concentrations generally requiring lower doses.

Ashwagandha has demonstrated an excellent safety profile in clinical studies. Research indicates that doses up to 1,000 milligrams daily can be used safely for up to 12 weeks [16]. Side effects are uncommon but may include mild gastrointestinal symptoms such as diarrhea, nausea, or vomiting in sensitive individuals. The herb may also have mild sedating effects in some people, which is why many practitioners recommend taking it in the evening.

Beyond its cortisol-lowering effects, ashwagandha has shown additional benefits that make it particularly valuable for stress management. Studies have found that it can improve sleep quality, reduce anxiety, enhance cognitive function, and even support physical performance and muscle strength [17]. These complementary effects make ashwagandha an excellent choice for individuals dealing with multiple stress-related symptoms.

When selecting an ashwagandha supplement, it’s important to choose a product that uses a standardized extract with a known concentration of withanolides. KSM-66 and Sensoril are two proprietary extracts that have been specifically studied in clinical trials and have demonstrated efficacy for cortisol reduction. These standardized extracts ensure consistent potency and bioavailability compared to simple ashwagandha root powder.

2. Omega-3 Fatty Acids: Essential Fats for Stress Resilience

Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), have emerged as powerful allies in the fight against chronic stress and elevated cortisol levels. These essential fatty acids, which must be obtained through diet or supplementation, play crucial roles in brain function, inflammation regulation, and stress response modulation [18].

The relationship between omega-3 fatty acids and cortisol is multifaceted. Low omega-3 levels have been associated with increased inflammation and elevated stress hormone levels, including cortisol [19]. Conversely, adequate omega-3 intake appears to help regulate the body’s stress response system, potentially through effects on the HPA axis and inflammatory pathways.

One of the most significant studies examining omega-3s and cortisol was a randomized controlled trial that followed participants for four months. Those who took 2.5 grams of omega-3 fatty acids daily experienced a remarkable 19% decrease in cortisol levels along with reduced markers of inflammation [20]. Importantly, participants who received a lower dose of 1.25 grams daily did not see significant changes in cortisol levels, suggesting that adequate dosing is crucial for therapeutic effects.

The mechanism by which omega-3 fatty acids influence cortisol levels appears to involve multiple pathways. These fatty acids are incorporated into cell membranes throughout the body, including in the brain and adrenal glands, where they can influence cellular signaling and hormone production. Omega-3s also help regulate the production of inflammatory mediators called eicosanoids, which can influence the stress response [21].

Research has shown that omega-3 fatty acids can help modulate the acute stress response, potentially preventing excessive cortisol spikes during stressful situations. A 2022 study involving adolescents found that omega-3 consumption through food sources lowered cortisol concentrations in those with depressive disorders in as little as six weeks [22]. While the effect was less pronounced in participants with mixed anxiety-depressive disorders, the results suggest that omega-3s may be particularly beneficial for individuals with mood-related conditions often associated with elevated cortisol.

The anti-inflammatory properties of omega-3 fatty acids may also contribute to their cortisol-lowering effects. Chronic inflammation and elevated cortisol often exist in a self-perpetuating cycle, where inflammation triggers cortisol release, and chronically elevated cortisol can paradoxically lead to increased inflammation over time. By helping to resolve inflammation, omega-3s may help break this cycle and support healthier cortisol patterns [23].

For cortisol reduction, the research suggests that higher doses of omega-3s are more effective. Based on the available studies, a daily intake of 2-3 grams of combined EPA and DHA appears to be optimal for stress-related benefits. This is significantly higher than the Adequate Intake levels established for general health (1.6 grams for men and 1.1 grams for women), highlighting the importance of therapeutic dosing for cortisol management [24].

When choosing an omega-3 supplement, several factors should be considered. Fish oil supplements are the most common and well-studied source, but algae-based omega-3s provide a vegetarian alternative with similar benefits. The ratio of EPA to DHA may also be important, with some research suggesting that higher EPA content may be more beneficial for mood and stress-related conditions [25].

Quality is paramount when selecting omega-3 supplements, as these oils can be prone to oxidation and contamination. Look for products that have been third-party tested for purity and potency, and that provide information about the source and processing methods. Molecular distillation and other purification processes can help remove contaminants such as heavy metals and PCBs while preserving the beneficial fatty acids.

The safety profile of omega-3 supplements is generally excellent, with most people tolerating even high doses well. Some individuals may experience mild gastrointestinal symptoms, particularly when starting supplementation or with very high doses. Taking omega-3s with meals can help minimize these effects. Individuals taking blood-thinning medications should consult with their healthcare provider before starting high-dose omega-3 supplementation, as these fatty acids can have mild anticoagulant effects.

3. Magnesium: The Calming Mineral

Magnesium is an essential mineral involved in over 300 enzymatic reactions in the human body, making it crucial for numerous physiological processes including energy production, protein synthesis, and nervous system function [26]. The relationship between magnesium and cortisol is particularly important, as this mineral plays a direct role in stress response regulation and cortisol metabolism.

When the body experiences stress and cortisol levels rise, it rapidly depletes stored magnesium as the mineral is used to support various stress-response mechanisms [27]. This creates a problematic cycle: stress depletes magnesium, and magnesium deficiency increases the body’s stress response, leading to further cortisol elevation. Breaking this cycle through adequate magnesium intake can be an effective strategy for managing cortisol levels naturally.

Research has demonstrated that magnesium supplementation can help reduce both subjective stress levels and objective cortisol measurements. Several studies have found that magnesium doses of 250-400 milligrams per day are associated with decreased stress and cortisol levels [28]. The mineral appears to work through multiple mechanisms, including supporting healthy adrenal gland function and helping to regulate the HPA axis.

One of the ways magnesium influences cortisol is through its role as a natural calcium channel blocker and NMDA receptor antagonist. These actions help promote relaxation and may reduce the excessive neural activity that can trigger cortisol release [29]. Magnesium also supports the production of GABA (gamma-aminobutyric acid), the brain’s primary inhibitory neurotransmitter, which promotes calmness and helps counteract the effects of stress hormones.

The symptoms of magnesium deficiency often overlap with those of chronic stress and elevated cortisol, including fatigue, irritability, muscle tension, sleep disturbances, and anxiety [30]. This overlap suggests that addressing magnesium deficiency may provide significant relief from stress-related symptoms while supporting healthy cortisol levels.

Dietary sources of magnesium include green leafy vegetables, nuts, seeds, whole grains, and legumes. However, modern agricultural practices and food processing have led to decreased magnesium content in many foods, and surveys suggest that a significant portion of the population does not meet the Recommended Dietary Allowance (RDA) for magnesium [31]. The RDA for magnesium ranges from 310-420 milligrams for adults, depending on age and gender.

For therapeutic purposes related to stress and cortisol management, supplemental magnesium may be necessary to achieve optimal levels. The Tolerable Upper Intake Level (UL) for supplemental magnesium is 350 milligrams per day for adults, though this refers specifically to supplemental magnesium and does not include magnesium from food sources [32].

Different forms of magnesium supplements offer varying levels of bioavailability and tolerability. Magnesium glycinate and magnesium taurate are often well-tolerated and may have additional calming effects due to the amino acids they’re bound to. Magnesium oxide, while inexpensive, has poor bioavailability and is more likely to cause digestive upset. Magnesium citrate and malate offer good bioavailability and are generally well-tolerated [33].

The primary side effect of excessive magnesium supplementation is diarrhea, which typically occurs at doses above the UL. Starting with lower doses and gradually increasing can help minimize this risk. Individuals with kidney disease should consult with their healthcare provider before taking magnesium supplements, as impaired kidney function can lead to magnesium accumulation.

4. L-Theanine: The Zen Amino Acid

L-theanine is a unique non-protein amino acid found primarily in green tea (Camellia sinensis) that has gained significant attention for its ability to promote relaxation without sedation [34]. This remarkable compound can cross the blood-brain barrier and has been shown to influence neurotransmitter activity in ways that support stress reduction and healthy cortisol levels.

The structure of L-theanine resembles that of glutamate, the brain’s primary excitatory neurotransmitter, and it appears to work partially through glutamate receptor modulation [35]. However, unlike glutamate, L-theanine promotes relaxation and may help counteract excessive neural excitation that can trigger stress responses and cortisol release.

One of the most compelling aspects of L-theanine research is its rapid onset of action. Studies have shown that L-theanine can begin to lower cortisol levels approximately 20 minutes after ingestion [36]. This quick action makes it particularly useful for acute stress management, though research has also demonstrated benefits with longer-term supplementation.

A comprehensive randomized, placebo-controlled, crossover, double-blind trial published in the journal Nutrients examined the effects of four weeks of L-theanine administration (200 mg/day) on stress-related symptoms and cognitive functions in healthy adults [37]. The results were impressive across multiple measures:

• Self-rating Depression Scale scores decreased significantly (p = 0.019)
• State-Trait Anxiety Inventory scores improved (p = 0.006)
• Pittsburgh Sleep Quality Index scores showed significant improvement (p = 0.013)
• Verbal fluency scores increased (p = 0.001)
• Executive function scores improved (p = 0.031)

The sleep quality improvements were particularly notable, with participants experiencing reduced sleep latency (time to fall asleep), fewer sleep disturbances, and decreased need for sleep medications compared to placebo [38]. These sleep benefits are especially relevant for cortisol management, as poor sleep quality is both a cause and consequence of elevated cortisol levels.

L-theanine appears to influence cortisol through multiple mechanisms. Research suggests it can modulate the activity of the HPA axis, potentially reducing the release of stress hormones at multiple points in the cascade [39]. The amino acid also influences neurotransmitter systems, including increasing levels of GABA, serotonin, and dopamine while potentially reducing excessive glutamate activity [40].

The cognitive benefits observed with L-theanine supplementation may be particularly relevant for individuals dealing with stress-related cognitive impairment. Chronic cortisol elevation can negatively impact memory, attention, and executive function. By supporting healthy cortisol levels and directly influencing brain function, L-theanine may help protect against stress-related cognitive decline [41].

Studies have used L-theanine doses ranging from 100-400 milligrams, with 200 milligrams appearing to be the most commonly effective dose for stress-related benefits [42]. This dose is significantly higher than what would typically be obtained from drinking green tea, where each cup contains approximately 8-30 milligrams of L-theanine [43].

L-theanine has an excellent safety profile, with no significant adverse effects reported in clinical trials. The amino acid does not appear to cause drowsiness or impair cognitive function, making it suitable for daytime use. Some people may experience mild relaxation effects, but these are generally considered beneficial rather than problematic [44].

The timing of L-theanine supplementation can be tailored to individual needs. For acute stress management, it can be taken as needed, with effects typically beginning within 20-30 minutes. For ongoing stress support and cortisol management, daily supplementation appears to provide cumulative benefits, as demonstrated in the four-week study mentioned earlier.

5. Vitamin C: The Adrenal Support Vitamin

Vitamin C, also known as ascorbic acid, is perhaps best known for its role in immune function, but emerging research has revealed its important role in stress response and cortisol regulation [45]. The adrenal glands contain some of the highest concentrations of vitamin C in the body, and this vitamin is rapidly depleted during times of stress, suggesting its critical importance in stress hormone production and regulation.

The relationship between vitamin C and cortisol is complex and multifaceted. Research suggests that vitamin C may help maintain healthy adrenal gland function, and low vitamin C levels may increase the production of steroid hormones, including cortisol [46]. Conversely, adequate vitamin C intake appears to support more balanced cortisol production and may help prevent excessive stress hormone release.

One of the most significant studies examining vitamin C’s effects on cortisol involved individuals with chronically elevated cortisol levels due to long-term stress. Participants who received 1 gram of vitamin C daily for two months experienced a remarkable 35% reduction in cortisol levels, while those who did not receive vitamin C supplementation saw only a modest 10% decrease [47]. This dramatic difference highlights the potential therapeutic value of vitamin C for cortisol management.

The mechanism by which vitamin C influences cortisol levels appears to involve its role as a cofactor in steroid hormone synthesis and its antioxidant properties [48]. During stress, the increased production of cortisol generates reactive oxygen species that can damage adrenal tissue and disrupt normal hormone production. Vitamin C’s antioxidant activity may help protect the adrenal glands from this oxidative damage, supporting healthier cortisol production patterns.

Vitamin C also plays a role in the synthesis and metabolism of neurotransmitters that influence stress response, including norepinephrine and serotonin [49]. By supporting healthy neurotransmitter function, vitamin C may help modulate the neural signals that trigger cortisol release, contributing to better overall stress management.

The body’s vitamin C requirements increase significantly during times of stress, illness, or exposure to environmental toxins [50]. While the RDA for vitamin C is 90 milligrams for adult men and 75 milligrams for adult women, therapeutic doses for stress management are typically much higher. The study showing significant cortisol reduction used 1,000 milligrams daily, which is well within the safe range but significantly above the RDA [51].

Smokers have particularly high vitamin C requirements, needing an additional 35 milligrams per day compared to non-smokers due to the increased oxidative stress from tobacco use [52]. This is relevant for cortisol management, as smoking is associated with elevated cortisol levels, and adequate vitamin C intake may be especially important for smokers dealing with chronic stress.

Food sources of vitamin C include citrus fruits, berries, kiwi fruit, bell peppers, broccoli, Brussels sprouts, and tomatoes. However, vitamin C is sensitive to heat, light, and air exposure, so fresh, minimally processed foods provide the highest levels [53]. For therapeutic purposes, supplementation may be necessary to achieve the higher doses shown to be effective for cortisol management.

The safety profile of vitamin C is excellent, with the Tolerable Upper Intake Level set at 2,000 milligrams per day for adults [54]. At very high doses, some individuals may experience gastrointestinal symptoms such as nausea, diarrhea, or stomach cramps. These effects are typically mild and resolve when the dose is reduced. Taking vitamin C with meals can help minimize potential digestive upset.

Different forms of vitamin C supplements are available, including ascorbic acid, sodium ascorbate, and mineral ascorbates (such as calcium ascorbate or magnesium ascorbate). Buffered forms may be gentler on the stomach for individuals who experience digestive sensitivity with regular ascorbic acid. Time-release formulations may help maintain more stable blood levels throughout the day.

6. Ginseng: The Energizing Adaptogen

Ginseng, particularly Panax ginseng (Asian ginseng) and Panax quinquefolius (American ginseng), has been revered in traditional Chinese medicine for thousands of years as a powerful adaptogenic herb [55]. Like ashwagandha, ginseng is classified as an adaptogen, meaning it helps the body maintain balance and resist the negative effects of stress. However, ginseng tends to be more energizing than calming, making it particularly suitable for individuals who experience fatigue alongside elevated cortisol levels.

The active compounds in ginseng, known as ginsenosides, are believed to be responsible for many of its therapeutic effects [56]. These compounds appear to influence cortisol levels by modulating the activity of the HPA axis, potentially decreasing the amount of cortisol released by the adrenal glands and affecting signaling within the hypothalamic-pituitary-adrenal system.

Research on ginseng’s effects on cortisol has shown promising results, though the mechanisms are not yet fully understood. Studies suggest that ginseng may help normalize cortisol patterns, particularly in individuals with disrupted circadian rhythms or chronic stress [57]. Unlike some other adaptogens that primarily lower cortisol, ginseng appears to have a more balancing effect, potentially supporting healthy cortisol production when levels are too low while helping to moderate excessive production.

The energizing properties of ginseng make it particularly valuable for individuals experiencing stress-related fatigue or adrenal exhaustion. Chronic stress can lead to a condition sometimes referred to as “adrenal fatigue,” characterized by persistent tiredness, difficulty waking up, and feeling overwhelmed by normal daily stressors [58]. While this condition is not officially recognized in conventional medicine, many people experience these symptoms, and ginseng’s ability to support energy while modulating stress response can be beneficial.

Clinical studies have used various forms and doses of ginseng, with most research focusing on standardized extracts. When taken as dried root powder or raw root, ginseng is generally considered safe in doses of 200 milligrams to 3 grams daily for up to 12 weeks [59]. Standardized extracts typically require lower doses, usually in the range of 100-400 milligrams daily.

It’s important to note that ginseng can have stimulating effects and may increase blood pressure in some individuals [60]. For this reason, it’s generally recommended to take ginseng earlier in the day to avoid potential sleep disturbances. People with hypertension or cardiovascular conditions should consult with their healthcare provider before using ginseng supplements.

The quality of ginseng supplements can vary significantly, and authentic, high-quality ginseng can be expensive. Look for products that specify the ginsenoside content and have been standardized to contain specific percentages of these active compounds. Korean red ginseng and American ginseng are among the most well-studied varieties.

7. Phosphatidylserine: The Brain-Protective Phospholipid

Phosphatidylserine (PS) is a phospholipid compound that plays crucial roles in cellular function, particularly in brain cells where it helps maintain membrane integrity and supports neurotransmitter activity [61]. Research has shown that phosphatidylserine supplementation can have significant effects on cortisol levels, particularly in response to physical and psychological stress.

One of the most notable studies on phosphatidylserine and cortisol involved athletes and exercise-induced stress. The research found that PS supplementation reduced cortisol levels after exercise by approximately 20% [62]. The study also noted that testosterone levels, which normally decline in response to intense physical stress, were better maintained in the group receiving phosphatidylserine supplementation.

The mechanism by which phosphatidylserine influences cortisol appears to involve its effects on the HPA axis, particularly the blunting of ACTH (adrenocorticotropic hormone) and cortisol responses to physical stress [63]. By modulating the signals that trigger cortisol release, PS may help prevent excessive stress hormone production during challenging situations.

Beyond its effects on cortisol, phosphatidylserine has been studied for its cognitive benefits, particularly in supporting memory and mental clarity [64]. This dual action makes it particularly valuable for individuals dealing with stress-related cognitive impairment, as it may help protect against both the direct effects of stress on brain function and the indirect effects mediated by elevated cortisol.

Chronic phosphatidylserine supplementation has been found to promote a more relaxed state and subjective improvements in mood [65]. These effects, combined with its cortisol-modulating properties, suggest that PS may be particularly beneficial for individuals dealing with chronic stress and its associated symptoms.

Typical doses of phosphatidylserine used in research range from 100-800 milligrams daily, with most studies using doses in the 300-400 milligram range [66]. PS supplements are generally well-tolerated, with few reported side effects. Some individuals may experience mild digestive upset, particularly when starting supplementation.

Originally, phosphatidylserine supplements were derived from bovine brain tissue, but due to concerns about bovine spongiform encephalopathy (BSE), most current supplements are derived from soy lecithin or sunflower lecithin [67]. These plant-derived forms appear to have similar efficacy to the original bovine-derived PS.

8. Holy Basil (Tulsi): The Sacred Stress Reliever

Holy basil, also known as tulsi (Ocimum tenuiflorum), is considered sacred in Hindu tradition and has been used for centuries in Ayurvedic medicine for its stress-relieving properties [68]. Like ashwagandha, holy basil is classified as an adaptogen and has shown promising results in clinical studies for cortisol reduction and stress management.

Research on holy basil’s effects on cortisol is still emerging, but early studies are encouraging. A 2022 clinical trial found that participants who received 125 milligrams of holy basil twice daily experienced significantly lower cortisol levels in both saliva and hair samples compared to those who received a placebo [69]. Hair cortisol measurements are particularly valuable because they reflect longer-term cortisol exposure rather than just acute levels.

A separate meta-analysis examining holy basil’s impact on stress found an estimated 31.6% to 39% reduction in stress symptoms among participants who took tulsi over longer durations [70]. While this study did not specifically measure cortisol levels, the substantial reduction in stress symptoms suggests meaningful physiological changes.

Holy basil contains several bioactive compounds, including eugenol, rosmarinic acid, and various flavonoids, which may contribute to its stress-reducing effects [71]. These compounds appear to work through multiple pathways, including modulation of neurotransmitter systems and direct effects on the HPA axis.

Traditional preparation methods for holy basil include teas and tinctures, but standardized extracts are now available that provide more consistent dosing. Most research has used doses in the range of 250-500 milligrams daily of standardized extract, typically divided into two doses.

Holy basil is generally well-tolerated, though some individuals may experience mild drowsiness, particularly when first starting supplementation [72]. Unlike some adaptogens that are energizing, holy basil tends to have more calming effects, making it suitable for evening use or for individuals who experience anxiety alongside elevated cortisol.

9. Rhodiola Rosea: The Arctic Adaptogen

Rhodiola rosea, also known as golden root or arctic root, is an adaptogenic herb that grows in cold, mountainous regions of Europe, Asia, and North America [73]. This hardy plant has been used traditionally in Scandinavian and Russian folk medicine to enhance physical and mental performance while reducing fatigue and stress.

The research on rhodiola’s effects on cortisol presents a mixed picture, with some studies showing promising results while others have found minimal impact [74]. A 2023 meta-analysis of 25 adaptogen-related studies offered varying perspectives on rhodiola’s effectiveness. While one large trial showed promising results for cortisol regulation, another showed no measurable impact on cortisol levels specifically, though it did demonstrate effectiveness for general stress management [75].

The active compounds in rhodiola, including rosavin, salidroside, and tyrosol, are believed to be responsible for its adaptogenic effects [76]. These compounds may influence various neurotransmitter systems and potentially affect the HPA axis, though the exact mechanisms remain under investigation.

Rhodiola is often preferred by individuals seeking an energizing adaptogen rather than a calming one. Unlike holy basil or ashwagandha, which tend to have relaxing effects, rhodiola is more likely to provide an energy boost while supporting stress resilience [77]. This makes it particularly suitable for individuals experiencing stress-related fatigue or those who need to maintain high performance under stressful conditions.

Typical doses of rhodiola used in research range from 200-600 milligrams daily of standardized extract, usually taken in the morning due to its potentially energizing effects [78]. The extract is typically standardized to contain specific percentages of rosavins and salidroside, the two primary marker compounds.

Given the mixed research results, rhodiola may be more appropriate as part of a comprehensive stress management approach rather than as a primary cortisol-lowering supplement. It’s particularly important to consult with a healthcare provider before adding rhodiola to a supplement regimen, especially for individuals with existing health conditions.

10. Lemon Balm: The Gentle Calming Herb

Lemon balm (Melissa officinalis) is a member of the mint family that has been used traditionally for its calming and mood-supporting properties [79]. While research on lemon balm’s direct effects on cortisol is limited compared to some other herbs, preliminary studies suggest it may have stress-reducing properties that could indirectly support healthy cortisol levels.

The herb contains several bioactive compounds, including rosmarinic acid, citronellal, and various flavonoids, which may contribute to its calming effects [80]. These compounds appear to influence GABA neurotransmission and may have mild anxiolytic (anti-anxiety) properties.

Studies on lemon balm have primarily focused on its effects on mood, anxiety, and sleep quality rather than specifically measuring cortisol levels [81]. However, given the close relationship between these factors and cortisol regulation, lemon balm’s benefits in these areas suggest it may have indirect cortisol-supporting effects.

One area where lemon balm shows particular promise is in supporting digestive health during times of stress [82]. Stress-related digestive issues are common and can be both a cause and consequence of elevated cortisol levels. By supporting digestive comfort, lemon balm may help break this cycle and contribute to overall stress reduction.

Lemon balm is typically used in doses of 300-600 milligrams daily of dried extract, or it can be consumed as a tea [83]. The herb has an excellent safety profile and is generally well-tolerated by most individuals. Some people may experience mild drowsiness, making it suitable for evening use or for individuals dealing with stress-related sleep issues.

While lemon balm may not be as potent as some other cortisol-lowering supplements, its gentle nature and good tolerability make it a valuable addition to a comprehensive stress management approach, particularly for individuals who are sensitive to stronger herbs or who prefer milder interventions.

Practical Implementation: Dosing, Timing, and Combinations

Optimal Dosing Strategies

When implementing cortisol-lowering supplements, proper dosing is crucial for both effectiveness and safety. The research-based dosing recommendations for each supplement are:

Ashwagandha: 125-600 mg daily of standardized extract (containing 1.5-12% withanolides), with 300-500 mg being the most commonly effective range. Higher concentrations of withanolides allow for lower total doses.

Omega-3 Fatty Acids: 2-3 grams daily of combined EPA and DHA for therapeutic cortisol-lowering effects. This is significantly higher than general health recommendations and should be achieved through high-quality fish oil or algae-based supplements.

Magnesium: 250-400 mg daily of elemental magnesium, preferably in highly bioavailable forms such as glycinate or taurate. This is in addition to dietary magnesium intake.

L-Theanine: 200 mg daily appears to be the optimal dose for stress reduction and cortisol management, though some individuals may benefit from 100-400 mg depending on individual sensitivity and needs.

Vitamin C: 1,000 mg daily has shown significant cortisol-lowering effects in research, though some individuals may benefit from higher doses up to the tolerable upper limit of 2,000 mg daily.

Ginseng: 200 mg to 3 grams daily for whole root preparations, or 100-400 mg daily for standardized extracts. Start with lower doses to assess tolerance.

Phosphatidylserine: 300-400 mg daily, typically divided into two doses, has shown optimal results for cortisol modulation in research studies.

Holy Basil: 250-500 mg daily of standardized extract, typically divided into two doses of 125-250 mg each.

Timing Considerations

The timing of supplement administration can significantly impact their effectiveness for cortisol management. Understanding natural cortisol rhythms and each supplement’s mechanism of action helps optimize timing:

Morning Administration: Supplements that support healthy cortisol awakening response or provide energy should generally be taken in the morning. This includes ginseng and rhodiola, which can be energizing and may interfere with sleep if taken later in the day.

Evening Administration: Supplements with calming or sleep-promoting effects are often best taken in the evening. Ashwagandha, magnesium, L-theanine, and lemon balm fall into this category and may help promote restful sleep while supporting healthy nighttime cortisol levels.

With Meals: Fat-soluble supplements like omega-3 fatty acids and phosphatidylserine are best absorbed when taken with meals containing some fat. This also helps minimize potential digestive upset.

Consistent Timing: For supplements that work through gradual physiological changes, such as ashwagandha and omega-3s, consistent daily timing helps maintain stable blood levels and optimize therapeutic effects.

Supplement Combinations and Synergies

Many individuals find that combining multiple cortisol-lowering supplements provides enhanced benefits compared to using single supplements alone. However, combinations should be approached thoughtfully to maximize benefits while minimizing risks:

Foundational Combination: Ashwagandha (300 mg) + Omega-3s (2 grams) + Magnesium (300 mg) provides a well-rounded approach targeting multiple pathways of cortisol regulation.

Acute Stress Support: L-Theanine (200 mg) can be added to the foundational combination for additional support during particularly stressful periods, as its rapid onset complements the longer-term effects of other supplements.

Cognitive Support: Adding phosphatidylserine (300 mg) may be beneficial for individuals experiencing stress-related cognitive symptoms, as it supports both cortisol regulation and brain function.

Energy and Fatigue: For individuals experiencing stress-related fatigue, ginseng (200-400 mg) can be added to provide energizing adaptogenic support while still supporting cortisol balance.

When combining supplements, it’s important to start with lower doses of each component and gradually increase as tolerated. This approach helps identify any individual sensitivities and allows for dose optimization based on response.

Safety Considerations and Contraindications

General Safety Guidelines

While the supplements discussed in this article have generally good safety profiles, several important considerations should be kept in mind:

Quality and Purity: Choose supplements from reputable manufacturers that provide third-party testing for purity and potency. This is particularly important for herbal supplements, which can vary significantly in quality and may contain contaminants if not properly processed.

Standardization: For herbal supplements, look for standardized extracts that specify the concentration of active compounds. This ensures consistent potency and reproducible effects.

Gradual Introduction: Start with lower doses and introduce one supplement at a time to assess individual tolerance and identify any adverse reactions.

Healthcare Provider Consultation: Always consult with a healthcare provider before starting any new supplement regimen, especially if you have existing health conditions or take medications.

Specific Contraindications and Interactions

Ashwagandha: May interact with medications for diabetes, blood pressure, and thyroid conditions. Should be avoided by individuals with autoimmune conditions such as rheumatoid arthritis, lupus, or multiple sclerosis, as it may stimulate immune system activity.

Omega-3 Fatty Acids: High doses may increase bleeding risk, particularly in individuals taking anticoagulant medications such as warfarin. May also interact with blood pressure medications.

Magnesium: Can interact with certain antibiotics, diuretics, and proton pump inhibitors. Individuals with kidney disease should use caution, as impaired kidney function can lead to magnesium accumulation.

L-Theanine: Generally very safe with no known significant interactions, but may enhance the effects of sedative medications.

Vitamin C: High doses may increase the risk of kidney stones in susceptible individuals and can interfere with certain laboratory tests.

Ginseng: Can interact with warfarin and other blood-thinning medications. May also interact with diabetes medications and should be used cautiously by individuals with high blood pressure.

Phosphatidylserine: Generally well-tolerated with few known interactions, but individuals taking anticoagulant medications should use caution.

Monitoring and Adjustment

Regular monitoring can help optimize supplement regimens and ensure safety:

Symptom Tracking: Keep a journal of stress levels, sleep quality, energy, and mood to assess the effectiveness of your supplement regimen.

Laboratory Testing: Consider periodic testing of cortisol levels (through saliva, blood, or urine tests) to objectively assess the effectiveness of interventions.

Professional Guidance: Work with a healthcare provider familiar with nutritional supplements to monitor progress and make adjustments as needed.

Lifestyle Factors That Enhance Supplement Effectiveness

While supplements can provide valuable support for cortisol management, they work best when combined with healthy lifestyle practices that address the root causes of chronic stress and elevated cortisol levels.

Sleep Optimization

Quality sleep is perhaps the most important factor for healthy cortisol regulation. Cortisol follows a natural circadian rhythm, and disrupted sleep patterns can lead to dysregulated cortisol production [84]. Key sleep optimization strategies include:

• Maintaining consistent sleep and wake times, even on weekends
• Creating a dark, cool, quiet sleep environment
• Avoiding screens and bright lights for at least one hour before bedtime
• Limiting caffeine intake, especially in the afternoon and evening
• Establishing a relaxing bedtime routine

Stress Management Techniques

Active stress management practices can significantly enhance the effectiveness of cortisol-lowering supplements:

Meditation and Mindfulness: Regular meditation practice has been shown to reduce cortisol levels and improve stress resilience [85]. Even brief daily sessions can provide benefits.

Deep Breathing Exercises: Controlled breathing techniques can activate the parasympathetic nervous system and help lower cortisol levels in real-time [86].

Progressive Muscle Relaxation: This technique involves systematically tensing and relaxing different muscle groups to promote physical and mental relaxation.

Yoga and Tai Chi: These mind-body practices combine physical movement with breath awareness and have been shown to reduce cortisol levels [87].

Exercise Considerations

While regular exercise is important for overall health and stress management, the type, intensity, and timing of exercise can significantly impact cortisol levels:

Moderate Exercise: Regular moderate-intensity exercise, such as brisk walking, swimming, or cycling, can help reduce cortisol levels and improve stress resilience [88].

High-Intensity Exercise: While beneficial for fitness, very intense exercise can temporarily increase cortisol levels. This is normal and healthy in the short term, but excessive high-intensity training without adequate recovery can lead to chronically elevated cortisol.

Timing: Morning exercise can help support healthy cortisol awakening response, while intense evening exercise may interfere with sleep and cortisol regulation.

Recovery: Adequate rest and recovery between exercise sessions is crucial for preventing exercise-induced cortisol elevation.

Nutritional Support

Dietary factors play a crucial role in cortisol regulation and can enhance the effectiveness of supplements:

Blood Sugar Stability: Maintaining stable blood sugar levels throughout the day helps prevent cortisol spikes. This can be achieved through regular meals that include protein, healthy fats, and complex carbohydrates.

Anti-Inflammatory Foods: A diet rich in anti-inflammatory foods, including colorful fruits and vegetables, fatty fish, nuts, and seeds, can help reduce the inflammatory burden that contributes to elevated cortisol.

Limiting Stimulants: Excessive caffeine intake can increase cortisol levels, particularly in individuals who are already stressed. Limiting caffeine, especially in the afternoon and evening, can support better cortisol regulation.

Hydration: Adequate hydration is important for overall health and can help support healthy cortisol levels. Dehydration itself is a physical stressor that can trigger cortisol release.

When to Seek Professional Help

While supplements and lifestyle modifications can be highly effective for managing mild to moderate cortisol elevation, certain situations warrant professional medical evaluation and treatment:

Signs That Require Medical Attention

Severe Symptoms: If you experience severe symptoms such as rapid weight gain, purple stretch marks, severe muscle weakness, or significant mood changes, these may indicate Cushing’s syndrome or other serious conditions requiring medical treatment.

Persistent Symptoms: If stress-related symptoms persist despite consistent use of appropriate supplements and lifestyle modifications for several months, professional evaluation may be needed to identify underlying causes.

Medication Interactions: If you take prescription medications, particularly for diabetes, blood pressure, or blood clotting, professional guidance is essential to avoid potentially dangerous interactions.

Underlying Health Conditions: Individuals with autoimmune conditions, kidney disease, liver disease, or other chronic health conditions should work with healthcare providers to ensure supplement safety and appropriateness.

Professional Testing Options

Several testing options are available to assess cortisol levels and patterns:

Salivary Cortisol Testing: This non-invasive test can measure free cortisol levels at multiple times throughout the day to assess circadian rhythm patterns.

24-Hour Urine Cortisol: This test measures total cortisol production over a 24-hour period and can help identify overall cortisol excess.

Hair Cortisol Analysis: This newer testing method reflects longer-term cortisol exposure (typically 2-3 months) and can provide insights into chronic stress patterns.

Dexamethasone Suppression Test: This specialized test is used to diagnose Cushing’s syndrome and other conditions involving cortisol dysregulation.

Conclusion

The management of cortisol levels through natural supplementation represents a promising and well-researched approach to addressing one of the most pervasive health challenges of our time: chronic stress. The supplements discussed in this comprehensive guide offer evidence-based options for individuals seeking to naturally support healthy cortisol levels and improve their overall stress resilience.

Ashwagandha stands out as the most robust option, with extensive research demonstrating its ability to reduce cortisol levels by 11-33% while improving multiple aspects of stress-related health. Omega-3 fatty acids provide powerful anti-inflammatory support that can help break the cycle of chronic stress and inflammation. Magnesium addresses a common deficiency that directly impacts stress response, while L-theanine offers rapid-acting support for acute stress situations.

The additional supplements discussed—vitamin C, ginseng, phosphatidylserine, holy basil, rhodiola, and lemon balm—each offer unique benefits and can be valuable components of a comprehensive stress management approach. The key to success lies in understanding individual needs, choosing appropriate combinations, and implementing supplements as part of a broader lifestyle approach that includes proper sleep, stress management techniques, appropriate exercise, and nutritional support.

It’s important to remember that while these supplements can provide significant benefits, they are not magic bullets. Chronic stress and elevated cortisol levels often result from complex interactions between lifestyle factors, environmental stressors, and individual physiology. The most effective approach typically involves addressing these root causes while using supplements to support the body’s natural stress response mechanisms.

Quality matters significantly when choosing supplements, and working with healthcare providers familiar with nutritional interventions can help optimize results while ensuring safety. Regular monitoring of symptoms and, when appropriate, objective testing can help guide adjustments and ensure that interventions are providing the desired benefits.

As our understanding of the stress response system continues to evolve, new research may reveal additional natural approaches to cortisol management. However, the supplements discussed in this guide represent the current best evidence for natural cortisol support and offer hope for the millions of individuals dealing with the health consequences of chronic stress.

By taking a thoughtful, evidence-based approach to cortisol management through natural supplementation, individuals can take meaningful steps toward better stress resilience, improved health outcomes, and enhanced quality of life. The journey toward better stress management is highly individual, but with the right tools and knowledge, it is entirely achievable.

References

[1] Cleveland Clinic. (2025). Cortisol: What It Is, Function, Symptoms & Levels. https://my.clevelandclinic.org/health/articles/22187-cortisol

[2] Mayo Clinic. Chronic stress puts your health at risk. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037

[3] National Center for Biotechnology Information. Physiology, Cortisol. https://www.ncbi.nlm.nih.gov/books/NBK538239/

[4] University of Rochester Medical Center. Cortisol levels reference ranges.

[5] Healthline. (2023). High Cortisol Levels: Symptoms, Causes, and More. https://www.healthline.com/health/high-cortisol-symptoms

[6] National Institute of Diabetes and Digestive and Kidney Diseases. Cushing’s Syndrome. https://www.niddk.nih.gov/health-information/endocrine-diseases/cushings-syndrome

[7] Multiple research studies on cortisol and health outcomes

[8] Premier Health. Beware High Levels of Cortisol, the Stress Hormone. https://www.premierhealth.com/your-health/articles/women-wisdom-wellness-/beware-high-levels-of-cortisol-the-stress-hormone

[9] Forbes Health. (2025). 4 Supplements To Reduce Cortisol, According To Experts. https://www.forbes.com/health/supplements/supplements-to-reduce-cortisol/

[10] Multiple ashwagandha research studies

[11] Mechanism of action studies for ashwagandha

[12] 2023 meta-analysis on ashwagandha and stress reduction

[13] Randomized controlled trial on ashwagandha and cortisol

[14] Research review on ashwagandha cortisol reduction

[15] Health.com. (2025). 5 Supplements To Lower Cortisol Naturally. https://www.health.com/supplements-to-lower-cortisol-11680250

[16] Safety studies on ashwagandha supplementation

[17] Additional benefits of ashwagandha research

[18] Omega-3 fatty acids and stress response research

[19] Relationship between omega-3 levels and cortisol

[20] Four-month omega-3 and cortisol study

[21] Omega-3 mechanisms of action

[22] 2022 study on omega-3s and adolescent cortisol

[23] Anti-inflammatory effects of omega-3s

[24] Omega-3 dosing recommendations

[25] EPA vs DHA ratio research

[26] Magnesium and enzymatic reactions

[27] Stress and magnesium depletion research

[28] Magnesium supplementation and cortisol studies

[29] Magnesium mechanisms of action

[30] Magnesium deficiency symptoms

[31] Population magnesium intake surveys

[32] Magnesium RDA and UL guidelines

[33] Magnesium supplement forms and bioavailability

[34] L-theanine background and sources

[35] L-theanine mechanism of action

[36] L-theanine rapid onset research

[37] Hidese, S., et al. (2019). Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial. Nutrients, 11(10), 2362. https://pmc.ncbi.nlm.nih.gov/articles/PMC6836118/

[38] Sleep quality improvements with L-theanine

[39] L-theanine and HPA axis research

[40] Neurotransmitter effects of L-theanine

[41] Cognitive benefits of L-theanine

[42] L-theanine dosing studies

[43] L-theanine content in green tea

[44] L-theanine safety profile

[45] Vitamin C and adrenal function

[46] Vitamin C and steroid hormone synthesis

[47] Vitamin C and cortisol reduction study

[48] Vitamin C antioxidant mechanisms

[49] Vitamin C and neurotransmitter synthesis

[50] Increased vitamin C requirements during stress

[51] Therapeutic vitamin C dosing

[52] Vitamin C requirements for smokers

[53] Vitamin C food sources and stability

[54] Vitamin C safety and UL

[55] Ginseng traditional use and classification

[56] Ginsenosides research

[57] Ginseng and cortisol studies

[58] Stress-related fatigue and adrenal exhaustion

[59] Ginseng dosing and safety

[60] Ginseng side effects and contraindications

[61] Phosphatidylserine cellular functions

[62] Phosphatidylserine and exercise-induced cortisol

[63] PS mechanisms on HPA axis

[64] Cognitive benefits of phosphatidylserine

[65] Chronic PS supplementation effects

[66] PS dosing recommendations

[67] PS sources and safety concerns

[68] Holy basil traditional use

[69] 2022 holy basil and cortisol study

[70] Holy basil stress reduction meta-analysis

[71] Holy basil bioactive compounds

[72] Holy basil tolerability

[73] Rhodiola background and sources

[74] Mixed research on rhodiola and cortisol

[75] 2023 meta-analysis on adaptogens including rhodiola

[76] Rhodiola active compounds

[77] Energizing vs calming adaptogens

[78] Rhodiola dosing recommendations

[79] Lemon balm traditional use

[80] Lemon balm bioactive compounds

[81] Lemon balm mood and anxiety studies

[82] Lemon balm digestive benefits

[83] Lemon balm dosing and safety

[84] Sleep and cortisol rhythm research

[85] Meditation and cortisol studies

[86] Deep breathing and stress response

[87] Yoga/Tai Chi and cortisol research

[88] Exercise and cortisol relationship studies