Cortisol reducing supplements
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Cortisol Reducing 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. Consequently, there is significant interest in supplements that can help reduce cortisol levels and mitigate stress.
Cortitrol Supplementation
Effects on Physical Stress
Cortitrol, a supplement designed to reduce cortisol responses to stress, has shown promising results. In a study involving high-intensity resistance exercise, Cortitrol significantly reduced cortisol levels at various time points before, during, and after exercise. Additionally, it lowered plasma adrenocorticotropin hormone (ACTH) and free radical production, indicating its effectiveness in modulating physiological stress responses .
Macular Carotenoids
Psychological and Physical Health Benefits
Macular carotenoids (MCs), including lutein, zeaxanthin, and meso-zeaxanthin, have demonstrated significant benefits in reducing psychological stress and serum cortisol levels. A 12-month study found that daily supplementation with MCs improved psychological stress, cortisol levels, and overall emotional and physical health in young adults .
Omega-3 Fatty Acids
Impact on Cellular Aging and Stress Reactivity
Omega-3 fatty acids are well-known for their anti-inflammatory properties. A study on middle-aged adults revealed that omega-3 supplementation reduced overall cortisol levels and inflammation during stress. This reduction in cortisol and inflammation may help slow cellular aging and reduce the risk of depression . Another study on abstinent alcoholics found that fish oil supplementation reduced basal cortisol levels and perceived stress, further supporting the stress-reducing benefits of omega-3 fatty acids .
Withania somnifera (Ashwagandha)
Systematic Review of Cortisol Reduction
Withania somnifera, commonly known as Ashwagandha, has been extensively studied for its anti-stress properties. A systematic review of clinical trials concluded that Ashwagandha supplementation effectively decreases cortisol secretion in stressed individuals without significant adverse effects. However, the long-term effects and impact on adrenal function require further investigation .
Tangeretin
Effects on Exercise-Induced Stress
Tangeretin, a flavonoid found in citrus peels, has shown potential in reducing cortisol levels in athletes. A study involving soccer players demonstrated that four weeks of tangeretin supplementation significantly decreased serum cortisol and ACTH levels during high-intensity resistance exercise. Additionally, it enhanced antioxidant capacity and reduced inflammation, aiding in quicker recovery .
Amino Acid Mixtures
Suppression of Exercise-Induced Cortisol
Amino acid mixtures containing arginine, valine, and serine have been found to suppress exercise-induced cortisol responses. In a study with recreationally active males, the amino acid mixture significantly reduced plasma cortisol levels post-exercise compared to a placebo, without affecting other exercise-related biological parameters .
Zinc Supplementation
Impact on Chronic Stress in Children
Zinc supplementation has been explored for its potential to reduce chronic stress in children. A study in rural Laotian children found no significant overall effect of zinc supplementation on hair cortisol concentrations, an indicator of chronic stress. However, there was a marginally significant reduction in cortisol levels in children receiving preventive zinc compared to those receiving therapeutic zinc .
Honey and Honey Propolis
Mild Stress Reduction in Women
Honey and honey propolis have been investigated for their potential to reduce stress-related hormones. A study on women experiencing mild stress found that both honey and honey propolis supplementation decreased cortisol levels, although the changes were not statistically significant. The reduction in glucocorticoid hormone levels was more pronounced in the honey group .
Conclusion
Various supplements, including Cortitrol, macular carotenoids, omega-3 fatty acids, Withania somnifera, tangeretin, amino acid mixtures, zinc, and honey, have shown potential in reducing cortisol levels and mitigating stress. While some supplements like Cortitrol and omega-3 fatty acids have demonstrated significant effects, others like zinc and honey require further research to establish their efficacy. Overall, these findings highlight the potential of dietary supplements in managing stress and improving overall health.
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