What supplements reduce cortisol
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Supplements That Reduce 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 reduce cortisol levels and mitigate stress. This article synthesizes the findings from multiple research studies on this topic.
Cortitrol Supplementation
Cortitrol and Exercise-Induced Stress
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 randomized, 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 responses1.
Omega-3 Fatty Acids
Fish Oil and Basal Cortisol Levels
Fish oil, rich in omega-3 fatty acids, has been found to reduce basal cortisol levels and perceived stress. In a study involving abstinent alcoholics, a 3-week supplementation with fish oil significantly decreased cortisol levels throughout the day and reduced stress/anxiety ratings. Although the peak cortisol response to acute stress did not differ between the supplemented and placebo groups, the timing of the peak was earlier in those who took fish oil, suggesting a regulatory effect on the hypothalamic-pituitary-adrenocortical (HPA) axis2.
Magnolia and Phellodendron Bark Extracts
Relora® and Psychological Stress
A combination of Magnolia officinalis and Phellodendron amurense, marketed as Relora®, has been shown to reduce cortisol exposure and improve mood states in moderately stressed individuals. A 4-week supplementation with Relora® significantly lowered salivary cortisol levels and improved various mood parameters, including reduced tension, depression, and fatigue, while increasing vigor and overall mood state3.
Tangeretin
Tangeretin and High-Intensity Exercise
Tangeretin, a flavonoid found in citrus peels, has demonstrated potential in reducing cortisol levels induced by high-intensity resistance exercise. A 4-week supplementation in soccer players resulted in significantly lower serum cortisol and ACTH levels post-exercise, along with enhanced antioxidant capacity and reduced inflammation, suggesting its efficacy in managing exercise-induced stress4.
Macular Carotenoids
Lutein, Zeaxanthin, and Meso-Zeaxanthin
Macular carotenoids, including lutein, zeaxanthin, and meso-zeaxanthin, have been studied for their antioxidant and anti-inflammatory properties. A 12-month trial showed that supplementation with these carotenoids significantly reduced cortisol levels, psychological stress, and symptoms of sub-optimal emotional and physical health in young adults5.
Withania somnifera (Ashwagandha)
Ashwagandha and Cortisol Reduction
Withania somnifera, commonly known as Ashwagandha, is a medicinal herb known for its anti-stress properties. A systematic review of clinical trials revealed that Ashwagandha supplementation effectively reduces cortisol levels in stressed individuals without significant adverse effects. However, the long-term impact on adrenal function remains to be fully understood6.
Honey and Honey Propolis
Mild Stress in Women
Honey and honey propolis have shown potential in reducing cortisol levels in women experiencing mild stress. Although the changes were not statistically significant, the reduction in cortisol and glucocorticoid levels suggests a beneficial effect on stress-related hormones7.
Conclusion
Several supplements, including Cortitrol, fish oil, Relora®, tangeretin, macular carotenoids, Ashwagandha, and honey, have demonstrated potential in reducing cortisol levels and mitigating 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
Cortitrol supplementation reduces serum cortisol responses to physical stress.
Cortitrol supplementation effectively reduces cortisol responses to physical stress and associated free radical production, improving recovery and performance.
RCTFish oil supplementation reduces cortisol basal levels and perceived stress: a randomized, placebo-controlled trial in abstinent alcoholics.
Fish oil supplementation may reduce distress symptoms and basal cortisol secretion in abstinent alcoholics, potentially improving rehabilitation outcomes.
RCT
Rigorous JournalEffect of Magnolia officinalis and Phellodendron amurense (Relora®) on cortisol and psychological mood state in moderately stressed subjects
Daily supplementation with a combination of Magnolia bark extract and Phellodendron bark extract (Relora®) reduces cortisol exposure and perceived daily stress, while improving mood state parameters, including lower fatigue and higher vigor.
RCT
Very Rigorous JournalEffects of 4-Week Tangeretin Supplementation on Cortisol Stress Response Induced by High-Intensity Resistance Exercise: A Randomized Controlled Trial
Four-week tangeretin supplementation can reduce cortisol stress response and enhance antioxidant capacity in soccer players during high-intensity resistance exercise, shortening recovery time.
RCTSupplementation with macular carotenoids reduces psychological stress, serum cortisol, and sub-optimal symptoms of physical and emotional health in young adults
Macular carotenoids supplementation significantly reduces psychological stress, cortisol, and symptoms of sub-optimal emotional and physical health in young adults.
RCTEffects of Withania somnifera on Cortisol Levels in Stressed Human Subjects: A Systematic Review
Brief-term supplementation with Withania somnifera appears to have a stress-reducing effect in stressed individuals, but long-term effects are not fully understood.
Systematic ReviewGlucocorticoid and cortisol hormone in response to honey and honey propolis supplementation in mild stress women.
Honey and honey propolis supplementation can reduce stress-related hormones in women experiencing mild stress without suppressing the immune system.
RCTImpact of Two Forms of Daily Preventive Zinc or Therapeutic Zinc Supplementation for Diarrhea on Hair Cortisol Concentrations Among Rural Laotian Children: A Randomized Controlled Trial
Daily preventive zinc and therapeutic zinc supplements for diarrhea treatment had no significant impact on hair cortisol levels in young Laotian children, with a marginal difference between the two being insignificant.
RCT
Large Human TrialVery Rigorous JournalLate-Pregnancy Salivary Cortisol Concentrations of Ghanaian Women Participating in a Randomized Controlled Trial of Prenatal Lipid-Based Nutrient Supplements.
Lipid-based nutrient supplements during pregnancy did not significantly affect cortisol levels compared to iron and folic acid supplements, but younger women may experience lower cortisol levels at 36 weeks gestation.
RCTLarge Human TrialVery Rigorous JournalEffect of environmental enrichment and herbal compound supplementation on physiological stress indicators (chromogranin A, cortisol and tumour necrosis factor-α) in growing pigs.
Environmental enrichment and herbal compound supplementation may reduce stress in growing pigs, with hair cortisol and chromogranin A as non-invasive tools to detect stress.
RCTRigorous Journal