If you need to lower cortisol naturally because belly-fat, wired-tired insomnia, and high fasting glucose are stalking you, read on. The fix: You can lower cortisol naturally without flipping your life upside down. Here are nine human-tested supplements that tame the stress hormone and one lifestyle tweak no pill can touch.
Lower cortisol naturally by using evidence-backed supplements. Human trials show that ashwagandha, phosphatidylserine, holy basil, vitamin C, magnesium, omega-3 fish oil, L-theanine, specific probiotics, and Rhodiola can cut cortisol 13 to 40 % within 4 to 60 days. Quality sleep remains the non-negotiable lifestyle fix.
Why Cortisol Matters
Cortisol keeps you alive during real danger, mobilizing glucose, sharpening focus, and dulling pain. That’s great when you need to sprint from a rattlesnake. Not so great when the “snake” is nonstop email. Persistent cortisol spikes raise blood sugar, strip muscle, pack on visceral fat, block deep sleep, and wreck testosterone and thyroid hormones.
Translation: poor gains, accelerated aging, and a mind stuck in overdrive. Blood tests or four-point saliva panels reveal the pattern, but your body already whispers clues: midnight wake-ups, anxious afternoons, and widening waistlines.
Ready to fix it? Let’s dive into the science-backed options.
Ashwagandha 240 mg: How It Lowers Cortisol 23%
Ashwagandha, also known as Indian ginseng or winter cherry, is packed with phytochemicals, especially a group of steroidal lactones called withanolides, which are believed to drive many of its effects. However, research suggests that other compounds in the plant might play a role as well.
The root has been used as a rejuvenating remedy for at least 3,000 years. Its name literally means “smell of a horse,” hinting at its traditional association with strength and vitality, but it’s definitely not something you’d want to sprinkle on your morning oatmeal.
In one study of the stress-reducing actions of ashwagandha a 60 person trial found 240 mg/day Shoden ashwagandha cut cortisol 23 % versus placebo after eight weeks.
Other ashwagandha extracts that have been studied to lower cortisol include:
Phosphatidylserine: 600 mg Lowers Cortisol Up To 40% in Just 10 Days!
Phosphatidylserine is a type of fat found in your cell membranes. In the brain, it helps nerve cells communicate and plays a role in the release of neurotransmitters such as dopamine and acetylcholine. Due to these functions, researchers are investigating whether phosphatidylserine can help enhance memory.
Human studies show it also drops cortisol. In one clinical trial, people who took 600 mg of phosphatidylserine daily experienced a 30-40% drop in cortisol levels triggered by exercise after just ten days of use.
Holy Basil: 250 mg Lowers Cortisol by 18%
Also known as Tulsi, which means “the incomparable one,” Holy Basil (Ocimum tenuiflorum) holds a special place in India’s temples, where it’s revered as an earthly form of the goddess Tulsi in Hinduism.
The herb is rich in compounds like ursolic acid, eugenol, and rosmarinic acid, which help calm the nervous system, support blood sugar control, and offer mild antimicrobial effects. Interestingly, Holy Basil belongs to the same botanical family (Lamiaceae) as the common culinary basil you’d find in your kitchen.
In one randomized clinical trial, 100 people ranging from younger to older adults took a Holy Basil supplement called Holixer at a dose of 125 mg twice daily. After just eight weeks, their cortisol levels dropped by 18%. As a bonus, their sleep scores also improved.
Vitamin C: 1 Gram Reduces Morning Cortisol 35%
Humans can’t produce ascorbic acid on their own, and stress puts extra strain on our supply, as the adrenal glands burn through it quickly. Beyond its well-known role in supporting immunity, vitamin C helps neutralize free radicals that surge during spikes in cortisol.
In one vitamin C study, researchers gave 1,000 mg of ascorbic acid to stressed women daily for eight weeks. The result was a 35% drop in cortisol levels.
It’s worth noting that while people often use the terms interchangeably, ascorbic acid is the pure chemical form of vitamin C. Vitamin C supplements sometimes contain other compounds like bioflavonoids, which may improve absorption or add antioxidant benefits. Still, the core active molecule is ascorbic acid itself.
Fish Oil Omega-3 Fats: 1 Gram Reduces Salivary Cortisol
EPA and DHA, two key omega-3 fats, help reduce systemic inflammation that can keep cortisol levels elevated. Their benefits extend from easing joint discomfort to lowering triglycerides.
In a well-designed study, researchers found that abstinent alcoholics who took 1,000 mg of EPA and DHA daily for three weeks had lower levels of salivary cortisol. Participants also reported feeling less daily stress.
For vegans, algal oil offers the same EPA and DHA ratio as fish oil, without the fishy aftertaste or burps.
L-Theanine: Just One 200 mg Dose Drops Cortisol During Stressful Situations
L-theanine is an amino acid found in green tea that can cross the blood-brain barrier, promoting a state of calm focus by increasing alpha brain waves. Gamers often pair it with caffeine to stay alert without the jitters.
In one study, researchers tested a specific supplement called AlphaWave L-theanine. A 200 mg dose helped lower salivary cortisol levels in people who were stressed out by taking a math test.
Magnesium
Magnesium plays a crucial role as a cofactor in over 300 biochemical reactions in the body, including processes that help deactivate adrenaline. In a study of 49 older, overweight men and women, taking 350 mg of magnesium citrate daily led to a 16% drop in cortisol levels after six months.
Worth noting: Leafy green foods, such as spinach, are also excellent natural sources of magnesium.
Specific Probiotics Target Excess Cortisol Production by 20%!
Emerging research indicates that certain probiotic strains might help ease stress and lower stress hormones. One such strain is Bifidobacterium longum 1714™ produced by Alimentary Health Ltd.
In a clinical trial, people who took 1 × 10⁹ CFU (colony-forming units) daily for four weeks saw a 20% reduction in their morning cortisol levels. As an added bonus, their memory also improved. Other probiotics shown to lower this stress hormone include:
📌 Lactobacillus helveticus R0052 + Bifidobacterium longum R0175 (also called ProbioStick)
📌 Lactobacillus plantarum DR7
📌 Lactobacillus gasseri CP2305
📌 Lactobacillus plantarum PS128™
📌 Lactobacillus paracasei PS23 (HK-PS23)
Rhodiola rosa: 576 mg Reduces Cortisol 13% In One Month!
Rhodiola rosea, sometimes called Arctic root, is packed with compounds like rosavins and salidroside. People often use it to help with altitude tolerance, fight fatigue, and boost mood.
In one clinical trial, participants took 576 mg per day of a specific Rhodiola extract called SHR-5 for four weeks. The results showed that Rhodiola promoted a 13% reduction in morning cortisol compared to a placebo. People taking Rhodiola also reported feeling less tired and stressed.
These findings suggest that Rhodiola may help lower stress levels and support the body’s response to stress.
FAQ
1️⃣ What are classic high-cortisol symptoms?
Belly fat gain, wired-tired insomnia, afternoon crashes, stubborn fasting glucose—your body’s stress dashboard flashing red.
2️⃣ Can I stack multiple cortisol-reducing supplements?
Start with one, retest cortisol in a few weeks, then decide if you need another.
3️⃣ What if I take meds?
All supplements have their share of side effects. For example, fish oil may thin blood, ashwagandha can synergize with thyroid pills, and probiotics interact with immunosuppressants.
Can Supplements Lower Excess Cortisol?
Various studies suggest that supplements can help lower cortisol levels, but the degree of benefit varies from person to person. One key factor not to overlook is quality sleep. No supplement can fully make up for poor sleep habits.
If you want to know whether a supplement is truly working for you, it’s smart to check your cortisol levels. Your doctor can order tests for this, or you can do it yourself using a home test kit.
Quick Research Summary:
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Clinical trials have shown that several supplements including ashwagandha, phosphatidylserine, Rhodiola, holy basil, magnesium, certain probiotics, omega-3s, L-theanine, and vitamin C can reduce cortisol levels to varying degrees, often ranging from about 13% to 40%.
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Effects depend on factors such as dosage, supplement quality, individual stress levels, and how long you take the supplement.
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Sleep, diet, and stress management remain crucial foundations for keeping cortisol in check.
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