Supplements that reduce cortisol
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Supplements That Reduce Cortisol: Key Research Insights
Amino Acids, Electrolytes, Antioxidants, and Carbohydrates for Exercise-Induced Cortisol Reduction
Research shows that several supplements can help reduce cortisol levels, especially during high-intensity exercise. Amino acids help prevent muscle breakdown, which lowers cortisol. Electrolytes replace minerals lost in sweat, reducing physical stress. Antioxidants limit oxidative stress from free radicals, and carbohydrates, when taken in large enough amounts, can decrease cortisol by repressing the immune response during exercise. All these supplements have been shown to attenuate cortisol concentrations in specific situations related to exercise stress .
Probiotics and Cortisol Reduction
A systematic review and meta-analysis of 46 randomized controlled trials found that probiotics supplementation can decrease cortisol levels, especially in healthy individuals, those not taking other medications, and when using a single probiotic strain. The effect was more pronounced in studies conducted in Asia. However, the overall certainty of the evidence is low, and more research is needed to clarify which subgroups benefit most .
Withania somnifera (Ashwagandha) for Stress-Related Cortisol
Withania somnifera, also known as Ashwagandha, has been shown to decrease cortisol secretion in stressed individuals. Short-term supplementation appears effective for reducing stress and cortisol, with no significant adverse effects reported. However, the long-term effects and impact on adrenal function are not yet fully understood, so medical supervision is recommended .
Magnolia officinalis and Phellodendron amurense (Relora®) for Moderately Stressed Adults
A combination of Magnolia officinalis and Phellodendron amurense (marketed as Relora®) significantly reduced salivary cortisol exposure by 18% in moderately stressed adults after four weeks. This supplement also improved mood and reduced perceived stress, tension, depression, anger, fatigue, and confusion .
Macular Carotenoids (Lutein, Zeaxanthin, Meso-zeaxanthin) and Psychological Stress
Daily supplementation with macular carotenoids for six to twelve months significantly reduced serum cortisol, psychological stress, and symptoms of sub-optimal emotional and physical health in young adults. These benefits were maintained or improved over time .
Fish Oil (Omega-3 Fatty Acids) and Basal Cortisol Levels
Fish oil supplementation, providing eicosapentaenoic and docosahexaenoic acids, reduced basal cortisol levels and perceived stress in abstinent alcoholics over three weeks. This suggests omega-3s may help lower distress symptoms and cortisol secretion .
Tangeretin Supplementation and Exercise-Induced Cortisol
A four-week course of tangeretin supplementation (200 mg/day) in soccer players reduced serum cortisol and adrenocorticotropic hormone (ACTH) levels after high-intensity resistance exercise. Tangeretin also enhanced antioxidant capacity and reduced inflammation, potentially aiding recovery .
Vitamin C (Ascorbic Acid) for Chronic Stress-Related Hypercortisolemia
Vitamin C supplementation (1000 mg/day) for two months significantly lowered elevated plasma cortisol and DHEA-S levels in women with functional hypercortisolemia due to chronic stress. No significant changes were observed in those not receiving supplementation .
HMB (β-Hydroxy β-Methylbutyrate) and Cortisol in Athletes
HMB supplementation, a metabolite of the amino acid leucine, can reduce cortisol concentrations in athletes during endurance exercise, though effects may vary depending on exercise type .
Phosphatidylserine and Exercise-Induced Cortisol Response
Phosphatidylserine supplementation has been shown to attenuate the serum cortisol response to acute exercise stress, with some evidence suggesting the effect may be dose-dependent .
Conclusion
Multiple supplements—including amino acids, electrolytes, antioxidants, carbohydrates, probiotics, Withania somnifera, Magnolia/Phellodendron extracts, macular carotenoids, fish oil, tangeretin, vitamin C, HMB, and phosphatidylserine—have demonstrated the ability to reduce cortisol levels in various contexts. The effectiveness and mechanisms can vary depending on the supplement, dosage, population, and stressor. While many of these supplements show promise for managing cortisol and stress, further research is needed to clarify long-term effects and optimal usage.
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