What supplements lower cortisol
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Supplements That Lower Cortisol: A Comprehensive Review
Cortitrol Supplementation and Cortisol Reduction
Cortitrol is a supplement specifically formulated to mitigate cortisol responses to both physiological and psychological stress. Research has shown that Cortitrol significantly reduces serum cortisol concentrations during both rest and high-intensity resistance exercise. This reduction is observed at various time points before, during, and after exercise, indicating its effectiveness in modulating physiological stress responses and reducing free radical production .
Vitamin C and Cortisol Attenuation
Vitamin C supplementation has been found to attenuate increases in circulating cortisol, adrenaline, and anti-inflammatory polypeptides following prolonged physical stress, such as ultramarathon running. A study demonstrated that a daily intake of 1500 mg of Vitamin C significantly lowered immediate post-race serum cortisol levels compared to lower doses or placebo. This suggests that higher doses of Vitamin C can effectively reduce cortisol levels in response to extreme physical exertion 27.
Tangeretin and Cortisol Stress Response
Tangeretin, a flavonoid found in citrus peels, has been shown to reduce serum cortisol and adrenocorticotropic hormone (ACTH) levels in athletes undergoing high-intensity resistance exercise. A four-week supplementation of 200 mg/day of tangeretin significantly decreased cortisol levels before and after exercise, indicating its potential to ameliorate cortisol stress responses and enhance antioxidant capacity .
Magnolia and Phellodendron (Relora®) for Stress and Cortisol
A combination of Magnolia officinalis and Phellodendron amurense (marketed as Relora®) has been studied for its effects on cortisol and psychological mood states. Supplementation with Relora® for four weeks significantly reduced salivary cortisol exposure and improved mood state parameters, including lower stress, tension, depression, anger, fatigue, and confusion. This suggests that Relora® can effectively reduce cortisol levels and improve overall mood in moderately stressed individuals .
Omega-3 Fatty Acids and Cortisol Regulation
Omega-3 fatty acids have been shown to reduce basal cortisol levels and perceived stress. In a study involving abstinent alcoholics, omega-3 supplementation led to a significant reduction in cortisol levels throughout the day and a decrease in stress/anxiety ratings. This indicates that omega-3 fatty acids can play a role in regulating cortisol and improving stress responses 58.
Amino Acid Mixtures and Exercise-Induced Cortisol
An amino acid mixture containing arginine, valine, and serine has been found to suppress the exercise-induced cortisol response. In a study with recreationally active males, the amino acid mixture significantly reduced plasma cortisol levels after exercise compared to a placebo. This suggests that specific amino acids can synergistically work to lower cortisol levels during physical stress .
Macular Carotenoids and Cortisol Reduction
Macular carotenoids such as lutein, zeaxanthin, and meso-zeaxanthin have been shown to reduce psychological stress and serum cortisol levels. A 12-month supplementation study demonstrated significant improvements in psychological stress, cortisol levels, and measures of emotional and physical health, indicating the potential benefits of these carotenoids in managing stress and reducing cortisol .
Conclusion
Various supplements, including Cortitrol, Vitamin C, tangeretin, Relora®, omega-3 fatty acids, amino acid mixtures, and macular carotenoids, have been shown to effectively lower cortisol levels and improve stress responses. These findings suggest that targeted supplementation can be a valuable strategy for managing cortisol and mitigating the adverse effects of stress.
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