Supplements to decrease cortisol
Pro Research Analysisby 
Searched over 200M research papers
Supplements to Decrease Cortisol: A Comprehensive Review
Introduction to Cortisol and Stress Management
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 reduce cortisol levels and alleviate stress.
Cortitrol Supplementation and Cortisol Reduction
Cortitrol and Exercise-Induced 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 lowered cortisol concentrations at multiple time points during exercise and rest, indicating its effectiveness in modulating physiological stress responses .
Magnolia and Phellodendron (Relora®) for Stress and Cortisol
Relora® and Psychological Mood State
A combination of Magnolia officinalis and Phellodendron amurense, marketed as Relora®, has been found to reduce salivary cortisol exposure and improve mood states in moderately stressed individuals. A study involving 56 subjects demonstrated that Relora® significantly decreased cortisol levels and improved various mood parameters, including overall stress, tension, depression, and fatigue .
Tangeretin Supplementation and Cortisol Response
Tangeretin and High-Intensity Exercise
Tangeretin, a flavonoid found in citrus peels, has been studied for its effects on cortisol response during high-intensity resistance exercise. A randomized controlled trial with soccer players showed that four weeks of tangeretin supplementation significantly reduced serum cortisol and adrenocorticotropic hormone (ACTH) levels, suggesting its potential in ameliorating exercise-induced cortisol stress responses .
Fish Oil and Cortisol Levels in Alcoholics
Omega-3 Fatty Acids and Stress Reduction
Fish oil, rich in omega-3 fatty acids, has been shown to reduce basal cortisol levels and perceived stress in abstinent alcoholics. A study involving male alcoholics undergoing rehabilitation found that fish oil supplementation led to a significant reduction in cortisol levels throughout the day, highlighting its potential as a stress-reducing supplement .
Macular Carotenoids and Psychological Stress
Lutein, Zeaxanthin, and Meso-Zeaxanthin
Macular carotenoids, including lutein, zeaxanthin, and meso-zeaxanthin, have demonstrated antioxidant and anti-inflammatory properties that can reduce psychological stress and serum cortisol levels. A 12-month study with young adults showed that supplementation with these carotenoids significantly improved stress, cortisol levels, and overall emotional and physical health .
Withania somnifera (Ashwagandha) and Cortisol
Ashwagandha's Anti-Stress Effects
Withania somnifera, commonly known as Ashwagandha, is a medicinal plant known for its anti-stress properties. A systematic review of clinical trials revealed that Ashwagandha supplementation effectively decreases cortisol secretion in stressed individuals without significant adverse effects, making it a promising natural remedy for stress management .
Amino Acid Mixtures and Exercise-Induced Cortisol
Arginine, Valine, and Serine
Amino acid mixtures containing arginine, valine, and serine have been studied for their ability to suppress exercise-induced cortisol responses. A randomized, double-blind, placebo-controlled trial found that such a mixture significantly reduced cortisol levels during exercise, suggesting a synergistic effect of these amino acids in stress reduction .
Zinc and Vitamin D Co-Supplementation
Effects on Mood and Cortisol
Zinc and vitamin D, either alone or in combination, have been investigated for their effects on mood and cortisol levels in obese individuals with depressive symptoms. A 12-week study found that while these supplements significantly improved depression scores, they did not have a notable impact on serum cortisol levels .
Conclusion
Various supplements, including Cortitrol, Relora®, tangeretin, fish oil, macular carotenoids, Ashwagandha, amino acid mixtures, and combinations of zinc and vitamin D, have shown potential in reducing cortisol levels and alleviating stress. These findings suggest that dietary supplementation can be an effective strategy for managing stress and improving overall well-being. However, further research is needed to fully understand the long-term effects and optimal dosages of these supplements.
Sources and full results
Most relevant research papers on this topic