Supplements to lower cortisol levels
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Supplements to Lower Cortisol Levels
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. Several supplements have been studied for their potential to lower cortisol levels. This article synthesizes the findings from multiple research studies on this topic.
Cortitrol Supplementation
Cortitrol and Exercise-Induced Cortisol Reduction
Cortitrol, a supplement designed to mitigate cortisol responses to stress, has shown significant effects in reducing cortisol levels during both rest and high-intensity exercise. In a double-blind, placebo-controlled study, Cortitrol significantly reduced cortisol concentrations at various time points before, during, and after exercise. Additionally, it lowered plasma adrenocorticotropin hormone (ACTH) levels and free radical production, indicating its effectiveness in modulating physiological stress responses.
Tangeretin Supplementation
Tangeretin's Impact on Cortisol in Athletes
A study on soccer players revealed that a 4-week supplementation with tangeretin significantly decreased serum cortisol and ACTH levels during high-intensity resistance exercise. The experimental group showed lower cortisol levels compared to the control group, suggesting that tangeretin can ameliorate cortisol stress responses and enhance antioxidant capacity.
Lipid-Based Nutrient Supplements (LNS)
LNS and Cortisol in Pregnant Women
Research on pregnant Ghanaian women indicated that lipid-based nutrient supplements (LNS) might lower cortisol levels, particularly in younger women. While the overall study population did not show significant differences, younger women receiving LNS had lower cortisol levels compared to those receiving iron and folic acid or multiple micronutrients.
Fish Oil Supplementation
Omega-3 Fatty Acids and Cortisol Reduction
Fish oil, rich in omega-3 fatty acids, has been found to reduce basal cortisol levels and perceived stress in abstinent alcoholics. A study demonstrated that a 3-week fish oil supplementation led to a significant decrease in cortisol levels throughout the day, suggesting its potential as a stress-reducing supplement.
Withania somnifera (Ashwagandha)
Ashwagandha's Effect on Cortisol
Withania somnifera, commonly known as Ashwagandha, has been shown to decrease cortisol secretion in stressed individuals. A systematic review of clinical trials concluded that short-term supplementation with Ashwagandha effectively reduces cortisol levels without significant adverse effects, although long-term impacts remain unclear.
Amino Acid Mixtures
Amino Acids and Exercise-Induced Cortisol
An amino acid mixture containing arginine, valine, and serine was found to suppress exercise-induced cortisol responses in healthy volunteers. The study indicated that this combination of amino acids could effectively reduce cortisol levels during physical stress without affecting other exercise-related biological parameters.
Honey and Propolis
Honey and Propolis for Mild Stress
Supplementation with honey and honey propolis has shown potential in reducing cortisol and glucocorticoid levels in women experiencing mild stress. Although the changes were not statistically significant, the trend suggests that these natural products may help manage stress-related hormones.
Probiotics
Probiotics and Cortisol in Children
A study on economically disadvantaged children in Côte d'Ivoire found that a probiotic food supplement significantly lowered cortisol levels compared to a placebo. This suggests that probiotics may have a beneficial effect on stress biomarkers in young children.
Macular Carotenoids
Carotenoids and Psychological Stress
Macular carotenoids, including lutein, zeaxanthin, and meso-zeaxanthin, have been shown to reduce cortisol levels and improve psychological stress and emotional health in young adults. A 12-month supplementation study demonstrated significant improvements in stress and cortisol levels, highlighting the potential of these antioxidants in stress management.
Vitamin C
Ascorbic Acid and Hypercortisolemia
Vitamin C (ascorbic acid) supplementation has been found to alleviate hypercortisolemia caused by chronic stress. A study on women with elevated cortisol levels showed that a daily dose of 1000 mg of vitamin C significantly reduced cortisol and DHEA-S levels, suggesting its efficacy in managing stress-related hormonal imbalances.
Conclusion
Various supplements, including Cortitrol, tangeretin, fish oil, Ashwagandha, amino acids, honey, probiotics, macular carotenoids, and vitamin C, have shown potential in lowering cortisol levels and managing stress. These findings highlight the importance of dietary and supplemental interventions in stress management and overall health. However, it is essential to consult healthcare professionals before starting any supplementation regimen.
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