Supplements for high cortisol
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Supplements for High Cortisol: A Comprehensive Review
Tangeretin Supplementation and Cortisol Reduction
Tangeretin is a flavonoid found in citrus peels, and recent studies have shown its potential in reducing cortisol levels. A 4-week supplementation of tangeretin (200 mg/day) significantly decreased serum cortisol and adreno-corticotropic hormone (ACTH) levels in soccer players undergoing high-intensity resistance exercise. This reduction was observed both before and after exercise, indicating tangeretin's effectiveness in mitigating stress responses. Additionally, tangeretin enhanced antioxidant capacity and reduced inflammation, promoting faster recovery post-exercise .
Vitamin C and Cortisol Attenuation
Vitamin C has been extensively studied for its role in stress reduction. In ultramarathon runners, a high dose of vitamin C (1500 mg/day) significantly lowered post-race cortisol levels compared to lower doses or placebo. Another study on patients with chronic stress showed that a daily intake of 1000 mg of vitamin C reduced elevated cortisol and dehydroepiandrosterone-sulphate (DHEA-S) levels over two months. These findings suggest that vitamin C can effectively attenuate cortisol spikes induced by both physical and psychological stress.
Cortitrol Supplementation for Stress Management
Cortitrol, a supplement specifically designed to manage cortisol levels, has shown promising results. In a study involving high-intensity resistance exercise, Cortitrol significantly reduced cortisol concentrations at various time points before, during, and after exercise. It also decreased free radical production, indicating its potential in reducing oxidative stress associated with elevated cortisol levels.
Zinc Supplementation and Hair Cortisol Concentrations
Zinc supplementation has been explored for its impact on chronic stress indicators. A study on young Laotian children found that different forms of zinc supplementation (preventive and therapeutic) did not significantly affect hair cortisol concentrations, a marker of chronic stress. However, there was a marginally significant reduction in hair cortisol in the therapeutic zinc group compared to the preventive group, suggesting a potential but limited effect of zinc on chronic stress.
Omega-3 Fatty Acids and Cortisol Levels
Omega-3 fatty acids, particularly from fish oil, have been shown to reduce basal cortisol levels and perceived stress. In a study involving abstinent alcoholics, a 3-week supplementation with fish oil significantly decreased basal cortisol levels throughout the day and reduced stress/anxiety ratings. This suggests that omega-3 fatty acids can be beneficial in managing stress and cortisol levels in individuals undergoing rehabilitation for alcohol addiction.
L-Tryptophan and Stress-Induced Cortisol Elevation
L-Tryptophan, an amino acid precursor to serotonin, has been studied for its effects on stress-induced cortisol elevation. In juvenile rainbow trout, dietary supplementation with L-tryptophan significantly reduced the cortisol response to stress. This indicates that L-tryptophan can modulate the hypothalamic-pituitary-interrenal axis, potentially reducing cortisol levels during stress.
Avocado Oil and Neuroprotective Effects
Avocado oil has shown potential in protecting against cortisol-induced cytotoxicity. In an in vitro study using neuroblastoma cells, avocado oil supplementation reduced oxidative stress and apoptosis induced by cortisol, and increased levels of brain-derived neurotrophic factor (BDNF). These findings suggest that avocado oil could be a beneficial supplement for mitigating the neurotoxic effects of elevated cortisol levels.
Conclusion
Various supplements, including tangeretin, vitamin C, Cortitrol, omega-3 fatty acids, L-tryptophan, and avocado oil, have shown potential in reducing cortisol levels and managing stress. While some supplements like vitamin C and omega-3 fatty acids have robust evidence supporting their efficacy, others like zinc and avocado oil require further research to confirm their benefits. Incorporating these supplements into a balanced diet may help mitigate the adverse effects of high cortisol levels and improve overall stress management.
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