Supplements to lower cortisol
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Supplements to Lower Cortisol: A Comprehensive Review
Introduction to Cortisol and Stress
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 lower cortisol levels.
Cortitrol Supplementation
Cortitrol and Exercise-Induced Stress
Cortitrol, a supplement designed to mitigate cortisol responses, 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 multiple 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 .
Vitamin C Supplementation
Vitamin C and Ultramarathon Running
Vitamin C has been studied for its effects on cortisol levels in endurance athletes. A study involving ultramarathon runners found that those who supplemented with 1500 mg/day of Vitamin C had significantly lower post-race cortisol levels compared to those who took 500 mg/day or a placebo. This suggests that higher doses of Vitamin C can attenuate the adrenal stress hormone response to prolonged physical exertion .
Lipid-Based Nutrient Supplements (LNS)
LNS 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 (<26 years) who took LNS had lower cortisol levels at 36 weeks gestation compared to those who took iron and folic acid or multiple micronutrients .
Tangeretin Supplementation
Tangeretin and High-Intensity Exercise
Tangeretin, a flavonoid found in citrus peels, has been shown to reduce cortisol and ACTH levels in soccer players undergoing high-intensity resistance training. A four-week supplementation period resulted in significantly lower cortisol levels before and after exercise, as well as enhanced antioxidant capacity and reduced inflammation .
Omega-3 Fatty Acids
Omega-3 and Stress in Alcoholics
Omega-3 fatty acids have demonstrated potential in reducing basal cortisol levels and perceived stress in abstinent alcoholics. A study found that a three-week supplementation with fish oil significantly lowered cortisol levels throughout the day and reduced stress/anxiety ratings, suggesting its efficacy in managing stress-related hormonal imbalances .
Omega-3 and Cellular Aging Biomarkers
Another study on omega-3 supplementation in midlife adults showed that it could reduce overall cortisol levels and inflammation during stress. Participants who took omega-3 supplements had lower cortisol and interleukin-6 levels during a stress test, indicating its potential to mitigate stress-induced hormonal responses .
Amino Acid Mixtures
Amino Acids and Exercise-Induced Cortisol
A specific amino acid mixture containing arginine, valine, and serine was found to suppress the exercise-induced cortisol response in recreationally active males. The study demonstrated that this mixture could effectively reduce cortisol levels without affecting other exercise-related biological parameters .
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. A 12-month study found that supplementation with these carotenoids significantly lowered cortisol levels and improved measures of emotional and physical health .
Honey and Honey Propolis
Honey and Mild Stress
Honey and honey propolis have also been studied for their potential to reduce cortisol levels in women experiencing mild stress. Although the reductions in cortisol were not statistically significant, there was a notable decrease in glucocorticoid hormone levels, suggesting some potential benefits .
Souroubea Sympetala and Betulinic Acid
Betulinic Acid in Rainbow Trout
An interesting study on the traditional anxiolytic plant Souroubea sympetala and its active principle, betulinic acid, showed that these compounds could significantly reduce cortisol levels in rainbow trout. This suggests potential applications in mitigating stress responses in aquaculture settings .
Conclusion
Various supplements, including Cortitrol, Vitamin C, lipid-based nutrient supplements, tangeretin, omega-3 fatty acids, amino acid mixtures, macular carotenoids, honey, and betulinic acid, have shown promise in reducing cortisol levels and managing stress. These findings highlight the potential of dietary supplements in modulating stress responses and improving overall health. Further research is needed to confirm these effects and determine optimal dosages and combinations for different populations.
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