What are the best supplements for high cortisol?

Ashwagandha, phosphatidylserine, magnesium, and omega-3s are evidence-based supplements that can help lower elevated cortisol levels. Testing your cortisol rhythm is essential for personalized management.

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High cortisol levels can wreak havoc on your health, contributing to weight gain, sleep problems, anxiety, and compromised immune function. While lifestyle changes like stress management and adequate sleep are foundational, certain supplements have shown promising results in helping to lower elevated cortisol levels naturally. Understanding which supplements are backed by science and how they work can help you make informed decisions about managing your stress hormone levels.

Before diving into supplementation, it's crucial to understand your individual cortisol patterns. Cortisol naturally fluctuates throughout the day, peaking in the morning and gradually declining toward evening. Testing your cortisol rhythm can reveal whether your levels are consistently elevated or if your natural circadian pattern is disrupted.

Understanding Cortisol and Its Health Impact

Cortisol, often called the "stress hormone," is produced by your adrenal glands as part of your body's natural stress response. While cortisol serves important functions like regulating blood sugar, reducing inflammation, and helping you wake up in the morning, chronically elevated levels can lead to serious health consequences.

Cortisol-Lowering Supplements: Dosage and Timing Guide

Individual responses may vary. Start with lower doses and consult a healthcare provider before beginning any supplement regimen.
SupplementTypical DosageBest TimingExpected Timeline
AshwagandhaAshwagandha300-600mg dailyMorning or evening2-4 weeks for symptoms, 6-8 weeks for cortisol reduction
PhosphatidylserinePhosphatidylserine400-800mg dailyBefore stress or evening3-6 weeks for noticeable effects
MagnesiumMagnesium200-400mg dailyEvening with food1-3 weeks for sleep improvement
Omega-3sOmega-3 Fatty Acids1-2g EPA/DHA dailyWith meals4-8 weeks for anti-inflammatory effects
L-TheanineL-Theanine100-200mg dailyBefore stress or evening30-60 minutes for acute effects

Individual responses may vary. Start with lower doses and consult a healthcare provider before beginning any supplement regimen.

When cortisol remains high for extended periods, it can suppress immune function, increase blood pressure, promote abdominal fat storage, and interfere with sleep quality. High cortisol is also associated with increased risk of depression, anxiety, and cognitive decline. The good news is that targeted supplementation, combined with lifestyle modifications, can help restore healthy cortisol balance.

Top Evidence-Based Supplements for Lowering Cortisol

Ashwagandha: The Adaptogenic Powerhouse

Ashwagandha (Withania somnifera) is perhaps the most well-researched supplement for cortisol reduction. This adaptogenic herb has been used in Ayurvedic medicine for centuries and has gained significant scientific backing in recent years. Multiple studies have demonstrated ashwagandha's ability to significantly reduce cortisol levels while improving stress resilience.

A randomized controlled trial published in the Indian Journal of Medical Research found that participants taking 300mg of ashwagandha extract twice daily experienced a 27.9% reduction in serum cortisol levels compared to placebo. Another study showed that ashwagandha supplementation led to a 23% reduction in morning cortisol levels and significant improvements in stress-related symptoms.

The typical effective dosage ranges from 300-600mg daily, taken in divided doses. Look for standardized extracts containing at least 1.5% withanolides, the active compounds responsible for ashwagandha's stress-reducing effects.

Phosphatidylserine: Supporting Healthy Stress Response

Phosphatidylserine (PS) is a phospholipid that plays a crucial role in cell membrane function, particularly in brain cells. Research has shown that PS supplementation can help blunt the cortisol response to physical and psychological stress, making it an excellent choice for managing elevated cortisol levels.

Studies have found that taking 400-800mg of phosphatidylserine daily can reduce cortisol levels by up to 39% following exercise-induced stress. PS appears to work by supporting the hypothalamic-pituitary-adrenal (HPA) axis, the body's central stress response system, helping to prevent excessive cortisol release during stressful situations.

Magnesium: The Calming Mineral

Magnesium deficiency is surprisingly common and can contribute to elevated cortisol levels and increased stress sensitivity. This essential mineral plays a role in over 300 enzymatic reactions in the body and is crucial for proper nervous system function and stress response regulation.

Research indicates that magnesium supplementation can help lower cortisol levels, particularly in individuals who are deficient. A study published in Nutrients found that magnesium supplementation reduced both subjective stress levels and cortisol concentrations in stressed adults. Magnesium glycinate and magnesium threonate are well-absorbed forms, with typical dosages ranging from 200-400mg daily.

Additional Cortisol-Lowering Supplements

Omega-3 Fatty Acids

Omega-3 fatty acids, particularly EPA and DHA found in fish oil, have anti-inflammatory properties that can help modulate cortisol production. Studies have shown that omega-3 supplementation can reduce cortisol levels and improve the body's response to stress. A typical effective dose is 1-2 grams of combined EPA and DHA daily.

Rhodiola Rosea

Rhodiola rosea is another adaptogenic herb that has shown promise in managing stress and cortisol levels. Research suggests that rhodiola can help normalize cortisol patterns and improve stress resilience. The typical dosage is 200-400mg daily of standardized extract containing 3% rosavins and 1% salidroside.

L-Theanine

L-theanine, an amino acid found in green tea, promotes relaxation without sedation and can help reduce cortisol levels. Studies have shown that L-theanine supplementation can lower cortisol response to stress and promote a calm, focused state. Effective doses typically range from 100-200mg daily.

Timing and Dosage Considerations

The timing of supplement intake can significantly impact their effectiveness for cortisol management. Since cortisol naturally peaks in the morning and declines throughout the day, the timing strategy depends on your specific cortisol pattern and the supplement being used.

  • Ashwagandha: Can be taken in the morning or evening, but evening doses may be more effective for those with elevated nighttime cortisol
  • Phosphatidylserine: Best taken 30-60 minutes before anticipated stress or in the evening to support healthy cortisol decline
  • Magnesium: Evening supplementation can promote relaxation and better sleep quality
  • Omega-3s: Can be taken with meals at any time of day for optimal absorption
  • L-theanine: Effective when taken 30-60 minutes before stressful situations or in the evening for relaxation

It's important to start with lower doses and gradually increase as needed while monitoring your response. Some individuals may be more sensitive to certain supplements, and what works for one person may not be optimal for another.

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Safety and Potential Interactions

While the supplements discussed are generally safe for most people, it's important to be aware of potential interactions and contraindications. Ashwagandha may interact with medications for diabetes, blood pressure, and thyroid conditions. Phosphatidylserine can potentially interact with blood-thinning medications.

Magnesium can interact with certain antibiotics and may cause digestive upset in some individuals, particularly at higher doses. Always consult with a healthcare provider before starting any new supplement regimen, especially if you're taking medications or have underlying health conditions.

Pregnant and breastfeeding women should exercise particular caution with adaptogenic herbs like ashwagandha and rhodiola, as safety data in these populations is limited.

Monitoring Your Progress and Cortisol Levels

To determine if your supplement regimen is effectively lowering your cortisol levels, regular monitoring is essential. Symptoms like improved sleep quality, better stress resilience, stable energy levels throughout the day, and reduced anxiety can indicate that your cortisol levels are normalizing.

For objective measurement, cortisol testing can provide valuable insights into your progress. Testing your cortisol rhythm at multiple time points throughout the day gives a comprehensive picture of your stress hormone patterns and helps you track improvements over time.

If you already have recent cortisol test results, you can upload them for a comprehensive analysis to better understand your current status and track your progress. SiPhox Health's free upload service provides detailed insights into your cortisol patterns and personalized recommendations for optimization.

Lifestyle Factors That Enhance Supplement Effectiveness

While supplements can be powerful tools for managing high cortisol, they work best when combined with supportive lifestyle practices. Adequate sleep, regular exercise, stress management techniques, and a balanced diet all play crucial roles in maintaining healthy cortisol levels.

Prioritizing 7-9 hours of quality sleep each night is perhaps the most important factor for cortisol regulation. Poor sleep can significantly elevate cortisol levels and reduce the effectiveness of supplements. Establishing a consistent sleep schedule and creating a relaxing bedtime routine can enhance your body's natural cortisol rhythm.

Regular moderate exercise can help lower cortisol levels, but excessive high-intensity training can actually increase cortisol production. Finding the right balance of physical activity for your individual needs is key to supporting healthy stress hormone levels.

Creating Your Personalized Cortisol Management Plan

Managing high cortisol effectively requires a personalized approach that takes into account your individual cortisol patterns, symptoms, lifestyle factors, and response to different interventions. Start by identifying your primary symptoms and the times of day when they're most problematic.

Consider beginning with one or two well-researched supplements like ashwagandha and magnesium, as these have the strongest evidence base and are generally well-tolerated. Monitor your response for 4-6 weeks before adding additional supplements or making dosage adjustments.

Keep a symptom diary to track changes in sleep quality, energy levels, mood, and stress resilience. This information, combined with objective cortisol testing, will help you determine which interventions are most effective for your unique situation and guide future adjustments to your protocol.

References

  1. Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Medical Research, 136(3), 344-349.[PubMed]
  2. Hellhammer, J., Fries, E., Buss, C., Engert, V., Tuch, A., Rutenberg, D., & Hellhammer, D. (2004). Effects of soy lecithin phosphatidic acid and phosphatidylserine complex (PAS) on the endocrine and psychological responses to mental stress. Stress, 7(2), 119-126.[PubMed][DOI]
  3. Boyle, N. B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress—a systematic review. Nutrients, 9(5), 429.[PubMed][DOI]
  4. Delarue, J., Matzinger, O., Binnert, C., Schneiter, P., Chioléro, R., & Tappy, L. (2003). Fish oil prevents the adrenal activation elicited by mental stress in healthy men. Diabetes & Metabolism, 29(3), 289-295.[PubMed]
  5. Kimura, K., Ozeki, M., Juneja, L. R., & Ohira, H. (2007). L-Theanine reduces psychological and physiological stress responses. Biological Psychology, 74(1), 39-45.[PubMed][DOI]
  6. Panossian, A., & Wikman, G. (2010). Effects of adaptogens on the central nervous system and the molecular mechanisms associated with their stress—protective activity. Pharmaceuticals, 3(1), 188-224.[DOI]

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Frequently Asked Questions

How can I test my cortisol at home?

You can test your cortisol at home with SiPhox Health's Stress, Energy & Sleep Rhythm Cortisol test, which measures your cortisol levels at three different times throughout the day using simple saliva samples. This provides a comprehensive picture of your cortisol rhythm and helps identify imbalances.

How long does it take for cortisol-lowering supplements to work?

Most people begin to notice improvements in stress-related symptoms within 2-4 weeks of consistent supplementation. However, it may take 6-8 weeks to see significant changes in cortisol levels on laboratory tests. Individual responses can vary based on the severity of cortisol elevation and overall health status.

Can I take multiple cortisol-lowering supplements together?

Yes, many cortisol-lowering supplements can be safely combined, but it's best to start with one or two supplements and gradually add others while monitoring your response. Common combinations include ashwagandha with magnesium or omega-3s with L-theanine. Always consult with a healthcare provider before combining multiple supplements.

What are the signs that my cortisol levels are too high?

Common signs of high cortisol include difficulty falling asleep, waking up tired despite adequate sleep, increased belly fat, frequent infections, anxiety, mood swings, sugar cravings, and feeling wired but tired. Physical symptoms may include high blood pressure, muscle weakness, and slow wound healing.

Are there any side effects from cortisol-lowering supplements?

Most cortisol-lowering supplements are well-tolerated when taken at recommended doses. However, some people may experience mild digestive upset with magnesium, drowsiness with L-theanine, or interactions with medications. Ashwagandha may affect thyroid function in some individuals. Start with lower doses and consult a healthcare provider if you have concerns.

This article is licensed under CC BY 4.0. You are free to share and adapt this material with attribution.

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View Details
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Director of Clinical Product Operations

Director of Clinical Product Operations at SiPhox Health with a background in medicine and a passion for health optimization. Experienced in leading software and clinical development teams, contributing to patents, launching health-related products, and turning diagnostics into actionable tools.

View Details
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Advisor

Paul D. Thompson is Chief of Cardiology Emeritus of Hartford Hospital and Professor Emeritus at University of Connecticut Medical School. He has authored over 500 scientific articles on cardiovascular risk factors, the effects of exercise, and beyond. He received National Institutes of Health’s (NIH) Preventive Cardiology Academic Award, and has received NIH funding for multiple studies.

Dr. Thompson’s interests in exercise, general cardiology and sports cardiology originated from his own distance running: he qualified for the 1972 Olympic Marathon Trials as a 3rd year medical student and finished 16th in the 1976 Boston Marathon. Dr. Thompson publishes a blog 500 Rules of Cardiology where he shares lessons and anecdotes that he has learned over his extensive career as a physician, researcher and teacher.

View Details
Robert Lufkin, MD

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Advisor

Physician/medical school professor (UCLA and USC) and New York Times bestselling author empowering people to take back their metabolic health with lifestyle and other tools. A veteran of the Today Show, USA Today, and a regular contributor to FOX and other network news stations, his weekly video podcast reaches over 500,000 people. After reversing chronic disease and transforming his own life he is making it his mission to help others do the same.

His latest book, ‘Lies I Taught In Medical School’ is an instant New York Times bestseller and has re-framed how we think about metabolic health and longevity. In addition to being a practicing physician, he is author of over 200 peer reviewed scientific papers and 14 books that are available in fourteen languages.

View Details
Ben Bikman, PhD

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Advisor

Benjamin Bikman earned his Ph.D. in Bioenergetics and was a postdoctoral fellow with the Duke-National University of Singapore in metabolic disorders. Currently, his professional focus as a scientist and professor (Brigham Young University) is to better understand the role of elevated insulin and nutrient metabolism in regulating obesity, diabetes, and dementia.

In addition to his academic pursuits, Dr. Bikman is the author of Why We Get Sick and How Not To Get Sick.

View Details
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Health Programs Lead, Heart & Metabolic

Dr. Natasha Milinkovic is part of the clinical product team at SiPhox Health, having graduated from the University of Bristol Medical School. Her medical career includes rotations across medical and surgical specialties, with specialized research in vascular surgery, focusing on recovery and post-operative pain outcomes. Dr. Milinkovic built her expertise in emergency medicine as a clinical fellow at a major trauma center before practicing at a central London teaching hospital throughout the pandemic.

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View Details
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Health Programs Lead, Health Innovation

Dr. Tsogbayar leverages her clinical expertise to develop innovative health solutions and evidence-based coaching. Dr. Tsogbayar previously practiced as a physician with a comprehensive training background, developing specialized expertise in cardiology and emergency medicine after gaining experience in primary care, allergy & immunology, internal medicine, and general surgery.

She earned her medical degree from Imperial College London, where she also completed her MSc in Human Molecular Genetics after obtaining a BSc in Biochemistry from Queen Mary University of London. Her academic research includes significant work in developmental cardiovascular genetics, with her thesis publication contributing to the understanding of genetic modifications on embryonic cardiovascular development.

View Details
Pavel Korecky, MD

Pavel Korecky, MD

Director of Clinical Product Operations

Director of Clinical Product Operations at SiPhox Health with a background in medicine and a passion for health optimization. Experienced in leading software and clinical development teams, contributing to patents, launching health-related products, and turning diagnostics into actionable tools.

View Details
Paul Thompson, MD

Paul Thompson, MD

Advisor

Paul D. Thompson is Chief of Cardiology Emeritus of Hartford Hospital and Professor Emeritus at University of Connecticut Medical School. He has authored over 500 scientific articles on cardiovascular risk factors, the effects of exercise, and beyond. He received National Institutes of Health’s (NIH) Preventive Cardiology Academic Award, and has received NIH funding for multiple studies.

Dr. Thompson’s interests in exercise, general cardiology and sports cardiology originated from his own distance running: he qualified for the 1972 Olympic Marathon Trials as a 3rd year medical student and finished 16th in the 1976 Boston Marathon. Dr. Thompson publishes a blog 500 Rules of Cardiology where he shares lessons and anecdotes that he has learned over his extensive career as a physician, researcher and teacher.

View Details
Robert Lufkin, MD

Robert Lufkin, MD

Advisor

Physician/medical school professor (UCLA and USC) and New York Times bestselling author empowering people to take back their metabolic health with lifestyle and other tools. A veteran of the Today Show, USA Today, and a regular contributor to FOX and other network news stations, his weekly video podcast reaches over 500,000 people. After reversing chronic disease and transforming his own life he is making it his mission to help others do the same.

His latest book, ‘Lies I Taught In Medical School’ is an instant New York Times bestseller and has re-framed how we think about metabolic health and longevity. In addition to being a practicing physician, he is author of over 200 peer reviewed scientific papers and 14 books that are available in fourteen languages.

View Details
Ben Bikman, PhD

Ben Bikman, PhD

Advisor

Benjamin Bikman earned his Ph.D. in Bioenergetics and was a postdoctoral fellow with the Duke-National University of Singapore in metabolic disorders. Currently, his professional focus as a scientist and professor (Brigham Young University) is to better understand the role of elevated insulin and nutrient metabolism in regulating obesity, diabetes, and dementia.

In addition to his academic pursuits, Dr. Bikman is the author of Why We Get Sick and How Not To Get Sick.

View Details
Tash Milinkovic, MD

Tash Milinkovic, MD

Health Programs Lead, Heart & Metabolic

Dr. Natasha Milinkovic is part of the clinical product team at SiPhox Health, having graduated from the University of Bristol Medical School. Her medical career includes rotations across medical and surgical specialties, with specialized research in vascular surgery, focusing on recovery and post-operative pain outcomes. Dr. Milinkovic built her expertise in emergency medicine as a clinical fellow at a major trauma center before practicing at a central London teaching hospital throughout the pandemic.

She has contributed to global health initiatives, implementing surgical safety standards and protocols across rural Uganda. Dr. Milinkovic initially joined SiPhox Health to spearhead the health coaching initiative and has been a key contributor in the development and launch of the Heart and Metabolic program. She is passionate about addressing health disparities by building scalable healthcare solutions.

View Details