Top 5 Supplements That Lower Cortisol

Modern life is inherently stressful. Between demanding schedules, endless notifications, and the general fast pace of the world, it is completely normal to feel like you are constantly running on fumes. 

At the biological center of this overwhelming feeling is cortisol—the body’s primary stress hormone. This has made cortisol management a growing focus for people looking to take a more proactive approach to their health. And while lifestyle changes like exercise, adequate sleep, and mindfulness remain the foundation of any solid stress-management strategy, interest in natural supplements that may support healthy cortisol levels has surged in recent years.

Below, you will discover what cortisol is, why you may want to lower it and what are the top 5 commercially available supplements that may actually make a difference.

Cortisol is a steroid hormone made by the adrenal glands. It follows a strong daily rhythm, peaking in the early morning and falling through the day, with a small rise after waking called the cortisol awakening response. 

Cortisol also rises acutely during physical or psychological stress, helping mobilize glucose, maintain blood pressure, and tune immune activity. While cortisol plays a key role in the acute stress response, many people view higher levels of cortisol as a marker of elevated stress exposure. 

Therefore, reducing cortisol levels in people who are often or chronically exposed to stress is viewed as a marker of improved stress tolerance. But because cortisol has normal day-to-day variation, most human studies that test supplements do not aim to drive cortisol as low as possible. They usually test whether a supplement reduces stress-induced cortisol output, speeds cortisol recovery after a stressor, or lowers the average cortisol levels in people reporting frequent exposure to high levels of stress.

Below, we have highlighted the five most well studied natural supplements that appear to reduce cortisol, and thus may help reduce perceived stress, or overall body tolerance to stressors.

Ashwagandha (Withania somnifera) is one of the most well studied botanical supplements for stress outcomes that include cortisol.

While there are many trials investigating its potential, many of the publications have been written by just a few research groups. Thus, below we have highlighted three experiments that stand out with good design such as including randomization, but also representing the findings of different independent research teams:

These studies suggest that ashwagandha extracts may indeed shift cortisol markers downward in some stressed populations, often alongside self-reported stress improvements.

As with any supplement, Ashwagandha is also not free of risks. Safety notes that matter in practice include thyroid effects in some people, sedation in combination with other sedatives, and avoidance during pregnancy due to limited safety data.

Supplementation with Omega-3 fatty acids has also been shown to potentially lower cortisol levels, including in studies focusing on baseline daily cortisol, but also in research on cortisol output during lab-controlled acute stress tests.

Here are some of the most notable trials:

Omega-3 evidence appears to be quite reliable, as many studies have focused on stress-reactivity and regulation signals that show up in some settings, especially when cortisol is measured repeatedly rather than once. However it's important to note that dose, baseline omega-3 status, and the population studied may all matter in regards to whether supplementation has a truly notable effect.

Moreover, safety considerations include bleeding risk concerns mainly in people on anticoagulants or antiplatelet therapy, and GI side effects. Quality also matters because oxidation varies by product.

Magnesium is often discussed for stress, sleep, and neuromuscular symptoms, but there is also evidence suggesting supplementation with this mineral may help improve markers related to average cortisol output, such as 24-hour urinary cortisol excretion.

Notably, in a post-hoc analysis of a randomized controlled trial in overweight and obese adults, magnesium supplementation was associated with lower 24-hour urinary cortisol excretion and changes consistent with altered glucocorticoid metabolism. [6] 

Yet, it is important to mention that such beneficial effects are once again, most likely to occur in people with inadequate magnesium intake in the first place. Nevertheless, magnesium supplementation is generally recommended for people with healthy kidneys, as it is one of the more commonly deficient supplements amongst the population, and also very well tolerated with minimal risk for side effects.

L-theanine is an amino acid commonly found in tea such as green tea. It is believed to help balance the action of caffeine, by further promoting its cognitive benefits but reducing the risk of side effects such as jitters. Researchers have also conducted controlled studies that focus on acute stress challenges, with salivary cortisol as an endpoint.

In a randomized, triple-blind, placebo-controlled crossover study, a single 200 mg dose of L-theanine preparation was tested against placebo during a mental arithmetic stress challenge, with significant benefits reported for salivary cortisol and anxiety measures. [7] This type of result suggests that L-theanine may have an acute beneficial effect on cortisol secretion, likely related to its calming response profile. Moreover, L-theanine is generally well tolerated in studies, though sedation can be additive if combined with other sedating agents.

Phosphatidylserine (PS) is a phospholipid (a fatty substance) that forms a critical part of cell membranes, especially in the brain. While your body produces some on its own, levels decline with age, which is why it's taken as a supplement.

It has been tested in exercise and stress-reactivity contexts, and in both cases research suggests that PS may help improve tolerance to stress and help lower cortisol.

Safety notes to keep in mind when supplementing with PS should include potential GI effects in some users and the usual caution about product quality and labeling accuracy.