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 Liu2022Liu2021.
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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Most relevant research papers on this topic
[Effects of Tangeretin on cortisol stress response induced by high-intensity resistance exercise].
Tangeretin supplementation significantly alleviates cortisol stress response induced by high-intensity resistance exercise, enhances antioxidant capacity, accelerates inflammation elimination, and promotes body function recovery.
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