Best Supplements for High Cortisol: Benefits, Foods & Natural Ways to Lower Stress

Stress, lack of sleep, improper dietary habits, and other factors can result in high cortisol levels (hypercortisolism). Cortisol is known as a "stress hormone" that helps regulate body functions associated with energy, metabolism, sleep, and stress response.

Nonetheless, having persistently elevated levels of cortisol can lead to such symptoms as abdominal weight gain, nervousness, problems falling asleep, fatigue, brain fog, mood changes, etc.

This leads to reduced performance and activity. Ingesting drugs, while it can be managed by taking natural supplements, seems rather less useful. There is now a range of products labelled under supplements for high cortisol to effectively deal with stress and its effect on life. 

What is Cortisol?

Cortisol is a hormone that increases when we are under stress. It ensures that our bodies have enough energy, alertness, and stability, and also allows our bodies to cope with physical and psychological stresses.

Role of Cortisol in the Body

Cortisol is a hormone in the body that helps manage stress and supports energy, metabolism, and the immune system 

• It is involved in the conversion of fats, proteins, and carbohydrates into energy for the body
• Regulation of blood sugar levels and energy balance
• Regulation of inflammation reactions in the body
• Provides physical strength and energy
• The regulation of your wake-sleep cycle
• Helps your body cope with stress

Though cortisol is very important for our health, its elevated level may lead to poor health outcomes.

What Causes High Cortisol Levels?

Cortisol levels may be altered due to a lot of reasons, as the body senses a threat or condition of stress, thus sending the body into a fight or flight mode:

Signs and Symptoms of High Cortisol

Increased cortisol leads to various changes in our body as well as our mental and emotional state. Here are some of the measures that can help you understand if you have an increased level of cortisol or not:

Physical Symptoms 

• Increased abdominal fat
• Fatigue and exhaustion
• Water retention is causing a puffy face
• Muscle loss and reduced strength
• Frequent headaches
• High blood pressure
• Increased sugar cravings
• Acne and fine lines on the skin

Mental and Emotional Symptoms

• May cause constant worry or confusion
• Can lead to sleep problems like insomnia
• May increase irritability and strong emotional reactions
• Can cause mood swings and emotional instability
• May result in brain fog and mental confusion
• Can lead to fatigue and emotional burnout

Sleep-Related Symptoms

• Frequent waking due to light sleep
• Feeling tired even after a full night’s sleep

Symptoms of High Cortisol in Women

• Irregular periods due to hormonal imbalance
• Hair fall linked to increased cortisol levels
• Worsening of PCOS-related stress symptoms

Symptoms of High Cortisol in Men

• Fatigue and low energy levels
• May affect testosterone balance in males
• Reduced motivation and low mood

What Happens if Cortisol Levels Stay High for Too Long? 

Chronically high cortisol levels can affect multiple systems in the body and may lead to various physical, mental, and hormonal health issues over time, which can be identified as: 

• Abdominal Obesity and Decreased Metabolic Rate: Elevated cortisol contributes to belly fat storage and decreases metabolic rate.
• Risk of Type 2 Diabetes: Altered cortisol can affect how the body controls blood sugar levels and increase the risk of diabetes.
• High Blood Pressure: Prolonged stress puts an additional strain on blood vessels and contributes to hypertension.
• Higher Probability of Cardiovascular Disease: Chronic high levels of cortisol will increase heart strain.
• Hormonal Disturbances: Chronic stress affects the hormonal upkeep in the body.
• Immune Deficiencies: Chronic stress negatively affects the immune system, making individuals vulnerable to diseases.
• Disrupted Sleeping Patterns: Elevated levels of cortisol may influence the sleeping cycle and contribute to insomnia.

Can Supplements Really Help Lower Cortisol Levels?

Cortisol and sleep disorders are closely related. Disturbances in sleep can also result in an increase in the levels of cortisol and vice versa. 

Supplements do not instantly block cortisol; instead, they lower the levels by working on the release mechanism. 

These are hence also called “Cortisol-lowering supplements”.  They help in supporting a healthier stress response over time. 

• Chronic inflammation and higher cortisol levels are also closely related, and nutrients like omega-3 fatty acids may help support a healthier stress response.

• The adaptogenic supplement ashwagandha is effective in lowering cortisol as it involves the HPA axis, as well as balancing nervous system activity when stressed for prolonged periods.

• Phosphatidylserine is another nutrient that may help in normalising the body’s reaction to stress through cortisol balance. 

Best Supplements for High Cortisol Levels

There is a set of best supplements that can be used to manage higher levels of cortisol, which not only directly manage stress but also aid in restoring surrounding factors that lead to increased levels of stress. 

Some of the cortisol-lowering supplements are as follows:

Best Natural Foods That May Help Lower Cortisol 

It is important to consider that diet can help the body respond positively to stress. Natural foods are always a go-to. 

Some of the best food sources to manage high cortisol levels are: 

Foods and Habits That May Increase Cortisol 

There are some foods and lifestyle factors that may enhance the body’s reaction to stress and may result in problems associated with cortisol imbalance. 

The table will help you to understand what those foods and habits are: 

Natural Ways to Reduce High Cortisol Without Supplements 

Supplements can, however, be useful, but everyday habits are important in dealing with stress and regulating cortisol. Minor and gradual improvements can have more significant effects than extreme changes in lifestyle.

• Optimise Sleep Schedule – Try to get enough rest and sleep for 7-9 hours every day.
• Practice Meditation – Short meditation sessions may help in decreasing stress levels.
• Practice Yoga – Yoga practice can positively impact both physical and mental states.
• Take Deep Breaths – It may help deal with the stressful situation.
• Spend Time Outside – Nature is great for improving mood and reducing stress.
• Physical activity – It is essential, but overworking can cause additional stress.
• Limit Screen Exposure – It is better not to spend too much time in front of the screens.
• Socialise More – Spending time with relatives and friends may help manage stress.
• Manage Time Properly – Plan and organise everyday activities.

How to Choose the Best Cortisol Supplement?

Not all supplements can be given to anyone; choosing what’s right for you matters. Here’s what you should keep in mind before choosing. 

However, this medicine should only be used under a doctor’s prescription and proper medical guidance. 

• Ingredients That Have Been Clinically Studied - Look for ingredients that are proven by research to help in reducing stress and cortisol, such as ashwagandha or magnesium.
• Third-Party Tested Supplements - Check for third-party tests being done; these tests guarantee the supplement's purity, quality, and ingredient content.
• Labels That List Ingredient Doses - Products that include doses of their ingredients should be considered over those that include proprietary blends.
• Based On Your Symptoms - Pick one that contains ingredients suited to your needs.
• Check for Possible Medication Interactions – Ensure that the supplement does not interfere with other medications or illnesses you may be having.
• Pick The Form Of Supplement You Prefer – This includes choosing between capsules, powders, and gummies, among other options.

Best Supplements to lower cortisol by Zeelab Pharmacy

High cortisol can disturb sleep, mood, and energy. Explore Zeelab Pharmacy’s recommended supplements that may support relaxation, stress balance, and overall wellness.

ZEELAB Ashwagandha Immunity and Stamina Booster Capsules

ZEELAB Ashwagandha Immunity and Stamina Booster Capsules

ZEELAB Ashwagandha Capsule is a herbal supplement that may support stress balance and relaxation, often considered among supplements to lower cortisol naturally.

• Composition: Ashwagandha (Withania Somnifera) 500mg
• Benefits: Helps support calmness, better stress response, stamina, immunity, and overall daily wellness. 

Zeelab Omega 3 Fish Oil Capsules

Zeelab Omega 3 Fish Oil Capsule

ZEELAB Omega 3 Fish Oil Capsule is a nutritional supplement with omega-3 fatty acids, often considered the best fish oil for lowering cortisol support.

• Composition: Omega-3 Fatty Acid (1000mg)
• Benefits: Supports heart, brain, joint, eye health, and overall wellness with omega-3 nutrition. 

ZEE Vitamin C 500 Chewable Tablet

ZEE Vitamin C 500 Chewable Tablet

Zee C 500 Tablet is a vitamin C supplement that may support antioxidant needs and immunity during wellness care for hypercortisolism.

• Composition: Sodium Ascorbate (450mg), Ascorbic Acid (100mg), Zinc Citrate (5mg)
• Benefits: Supports immunity, antioxidant protection, collagen formation, skin health, and general wellness. 

Zecobax Z Multivitamin Capsule

Zecobax Z Multivitamin Capsule

Zecobax Z Capsule is a multivitamin supplement that may support daily nutrition, energy, and immunity, hence, considered as one of the best supplements to reduce cortisol levels by many. 

• Composition: Lysine (50 mg), Vitamin B1 (1.4 mg), Vitamin B2 (1.6 mg), Vitamin B6 (2 mg), Vitamin B12 (0.001 mg), Vitamin C (25 mg), Folic Acid (0.1 mg), Niacin (18 mg), Pantothenic Acid (5 mg), Copper (1.7 mg), Selenium (0.04 mg), Zinc (17 mg)
• Benefits: May support energy, immunity, metabolism, skin, hair, nerve health, and nutritional balance.

Melatonin 5mg Tablet

Melatonin 5mg Tablet

Melatonin 5 mg Tablet is a sleep-support supplement that may help manage sleep disturbances linked with high cortisol and stress-related imbalance.

• Composition: Melatonin (5mg)
• Benefits: It can support restful sleep, relaxation, stress recovery, and a healthier cortisol-related sleep balance.

How Long Do Cortisol Supplements Take to Work? 

Results can vary depending on the supplement, lifestyle habits, and consistency of use. Some ingredients may work quickly, while others may require regular use over time. 

Sleep quality, stress levels, and daily habits can influence how quickly results appear.

Are Cortisol Supplements Safe? 

Cortisol supplementation products are usually safe; however, there have been cases where individuals have experienced certain adverse reactions to these medications.

• Digestive issues
• Sleepiness
• Interactions with medications
• Blood pressure alteration in certain individuals
• Thyroid factors associated with certain components
• Overuse increases potential adverse reactions

Who Should Avoid Cortisol Supplements?

People falling under certain specific categories should actively avoid cortisol supplements to avoid serious health implications -

• Pregnant women 
• Breastfeeding mothers
• Patients diagnosed with autoimmune disorders 
• Patients diagnosed with thyroid 
• People undergoing antidepressant therapy
• People with higher blood pressure 
• Patients diagnosed with diabetes who are undergoing therapy 

When Should You See a Doctor for High Cortisol? 

Everyone experiences stress at some point in their lives, but if the symptoms become long-lasting, one needs to seek professional help when experiencing:

• Extreme fatigue
• Uncontrolled rapid weight gain
• High blood pressure levels
• Chronic anxiety or depression
• Menstrual problems
• Insomnia

Conclusion

Anyone who is experiencing high cortisol can manage this condition by following a balanced strategy that involves adopting a healthy lifestyle, getting enough sleep, managing the level of stress and eating properly.

Ashwagandha, magnesium, omega-3 fatty acids, melatonin and B vitamins are some of the supplements for lowering cortisol levels effectively.

Remember that if you see persistent symptoms of high cortisol, it is important that you visit a doctor at your earliest convenience for proper evaluation and guidance.