Cortisol lowering supplements
Pro Research Analysisby 
Searched over 200M research papers
Cortisol Lowering Supplements: An Overview
Introduction to Cortisol and Stress
Cortisol, often referred to as the "stress hormone," plays a crucial role in the body's response to stress. Elevated cortisol levels can lead to various health issues, including anxiety, depression, and impaired cognitive function. This article explores various supplements that have been studied for their potential to lower cortisol levels.
Cortitrol Supplementation
Effects on Physical Stress
Cortitrol, a supplement designed to mitigate cortisol responses, has shown significant effects in reducing serum cortisol levels during both rest and high-intensity resistance exercise. In a double-blind, placebo-controlled study, Cortitrol significantly reduced cortisol concentrations at multiple time points before, during, and after exercise. Additionally, it lowered plasma adrenocorticotropin hormone (ACTH) levels and free radical production, indicating its effectiveness in modulating physiological stress responses1.
Vitamin C Supplementation
Impact on Ultramarathon Runners
Vitamin C has been studied for its effects on cortisol levels in athletes. In a study involving ultramarathon runners, those who supplemented with 1500 mg/day of Vitamin C had significantly lower immediate post-race serum cortisol levels compared to those who took 500 mg/day or a placebo. This suggests that higher doses of Vitamin C can attenuate the adrenal stress hormone response to prolonged exercise2.
Alleviating Chronic Stress
Another study focused on women with functional hypercortisolemia due to chronic stress found that a daily dose of 1000 mg of Vitamin C significantly reduced elevated plasma cortisol levels over a two-month period. This indicates that Vitamin C can be effective in lowering cortisol levels in individuals experiencing chronic stress10.
Omega-3 Fatty Acids
Effects on Stress Reactivity
Omega-3 fatty acids have been shown to reduce overall cortisol levels and inflammation during stress. In a randomized controlled trial, participants who took 2.5 g/day of omega-3 had significantly lower cortisol levels during a stress test compared to those who took a placebo. This suggests that omega-3 supplementation can help in managing stress and potentially slow down cellular aging5.
Benefits for Alcoholics
In a study involving abstinent alcoholics, omega-3 supplementation reduced basal cortisol levels and perceived stress. This indicates that omega-3 fatty acids can be beneficial in reducing stress and cortisol levels in individuals undergoing rehabilitation for alcohol addiction8.
Withania somnifera (Ashwagandha)
Systematic Review Findings
Withania somnifera, commonly known as Ashwagandha, has been extensively studied for its anti-stress properties. A systematic review of clinical trials found that Ashwagandha supplementation consistently decreased cortisol levels in stressed individuals without significant adverse effects. However, the long-term effects and impact on adrenal function remain unclear6.
Tangeretin Supplementation
Effects on Athletes
Tangeretin, a flavonoid found in citrus peels, has been studied for its cortisol-lowering effects in athletes. A four-week supplementation of 200 mg/day of tangeretin significantly reduced serum cortisol and ACTH levels in soccer players undergoing high-intensity resistance exercise. This suggests that tangeretin can help in managing exercise-induced stress4.
Amino Acid Mixtures
Exercise-Induced Cortisol Response
A specific amino acid mixture containing arginine, valine, and serine was found to suppress the exercise-induced cortisol response in recreationally active males. This mixture effectively reduced plasma cortisol levels post-exercise, indicating its potential in managing exercise-related stress7.
Macular Carotenoids
Psychological and Physical Health
A study on young adults found that supplementation with macular carotenoids (lutein, zeaxanthin, and meso-zeaxanthin) significantly reduced psychological stress, serum cortisol, and symptoms of sub-optimal physical and emotional health over a 12-month period. This suggests that these carotenoids can be beneficial in managing stress and improving overall health9.
Conclusion
Various supplements, including Cortitrol, Vitamin C, omega-3 fatty acids, Withania somnifera, tangeretin, amino acid mixtures, and macular carotenoids, have shown promise in lowering cortisol levels and managing stress. While these supplements offer potential benefits, it is essential to consult healthcare professionals before starting any new supplementation regimen, especially for long-term use.
Sources and full results
Most relevant research papers on this topic
Cortitrol supplementation reduces serum cortisol responses to physical stress.
Cortitrol supplementation effectively reduces cortisol responses to physical stress and associated free radical production, improving recovery and performance.
RCTVitamin C supplementation attenuates the increases in circulating cortisol, adrenaline and anti-inflammatory polypeptides following ultramarathon running.
Vitamin C supplementation with 1500 mg per day reduces the adrenal stress hormone and anti-inflammatory polypeptide response to prolonged exercise in ultramarathon runners.
RCT
Highly CitedLate-Pregnancy Salivary Cortisol Concentrations of Ghanaian Women Participating in a Randomized Controlled Trial of Prenatal Lipid-Based Nutrient Supplements.
Lipid-based nutrient supplements during pregnancy did not significantly affect cortisol levels compared to iron and folic acid supplements, but younger women may experience lower cortisol levels at 36 weeks gestation.
RCT
Large Human Trial
Very Rigorous JournalEffects of 4-Week Tangeretin Supplementation on Cortisol Stress Response Induced by High-Intensity Resistance Exercise: A Randomized Controlled Trial
Four-week tangeretin supplementation can reduce cortisol stress response and enhance antioxidant capacity in soccer players during high-intensity resistance exercise, shortening recovery time.
RCTOmega-3 Supplementation and Stress Reactivity of Cellular Aging Biomarkers: An Ancillary Substudy of a Randomized, Controlled Trial in Midlife Adults
Omega-3 supplementation may slow accelerated aging and reduce depression risk by lowering inflammation and cortisol levels during stress and boosting repair mechanisms during recovery.
RCTVery Rigorous JournalEffects of Withania somnifera on Cortisol Levels in Stressed Human Subjects: A Systematic Review
Brief-term supplementation with Withania somnifera appears to have a stress-reducing effect in stressed individuals, but long-term effects are not fully understood.
Systematic ReviewAcute supplementation with an amino acid mixture suppressed the exercise-induced cortisol response in recreationally active healthy volunteers: a randomized, double-blinded, placebo-controlled crossover study
An amino acid mixture containing arginine, valine, and serine effectively suppresses the exercise-induced cortisol response without affecting glucose or lipid metabolism.
RCTVery Rigorous JournalFish oil supplementation reduces cortisol basal levels and perceived stress: a randomized, placebo-controlled trial in abstinent alcoholics.
Fish oil supplementation may reduce distress symptoms and basal cortisol secretion in abstinent alcoholics, potentially improving rehabilitation outcomes.
RCT
Rigorous JournalSupplementation with macular carotenoids reduces psychological stress, serum cortisol, and sub-optimal symptoms of physical and emotional health in young adults
Macular carotenoids supplementation significantly reduces psychological stress, cortisol, and symptoms of sub-optimal emotional and physical health in young adults.
RCTVitamin C supplementation alleviates hypercortisolemia caused by chronic stress.
Ascorbic acid supplementation can lower cortisol and DHEA-S levels in females with functional hypercortisolemia caused by chronic stress, bringing hormone levels closer to a normal range.
RCT