4 supplements that can help your low cortisol levels

It is a hormone that your body releases to help you fight or run away from a threat. But when your life is so stressful that cortisol is constantly pumping through your veins, it can lead to high blood sugar, high blood pressure, obesity, and diabetes—all of which are increasing the risk of diabetes. long-term health conditions.

So it’s no surprise that you might want a pill that can lower cortisol.

Here’s what is known about dietary supplements that can affect the way your body deals with stress and, as a result, lower your cortisol.

Magnesium

2020 review in the newspaper Energy supports the concept of a vicious cycle of magnesium-stress. In fact, many common symptoms of stress are also symptoms of magnesium deficiency, such as fatigue, trouble sleeping, upset stomach, nervousness, irritability, and headaches. Studies show that stress may deplete the body of this important nutrient and that low magnesium may make the body more stressed. Supplementing with magnesium, some studies show, can relieve symptoms of stress, such as irritability, fatigue and poor sleep, and reduce cortisol levels.

If those symptoms sound like just another Tuesday to you, it may not be surprising that “Many people in the US are a little bit low in magnesium,” says Cydney McQueen, PharmD, professor of medicine at the University of Missouri. -Kansas. City School of Pharmacy and food equipment specialist.

If you want to try a supplement for possible effects on your body and cortisol levels, McQueen says magnesium might be a good place to start. Magnesium supplements available in bulk at the recommended dosage are known to be safe and may provide additional benefits. Magnesium in food or supplements can help prevent diabetes, migraine headaches and osteoporosis, and can help lower blood pressure.

“Increasing the dosage enough with a supplement can have side effects and we know it’s safe at those dosages.”

Omega-3 polyunsaturated fatty acids

Healthy fats found in seafood and soybeans, among many other sources, may play a role in regulating stress hormones, including cortisol.

A 2018 survey of 2,724 middle-aged adults in the journal Psychoneuroendocrinology found that those with higher cortisol levels had lower levels of omega-3 in the blood. Some research finds that when people with this natural stress symptom take omega-3 supplements, cortisol levels and other stress symptoms improve.

Omega-3 is one that McQueen highlights as a popular supplement that is generally safe and may have other benefits.

“These supplements can prevent inflammation, and that can treat some of the negative effects of high cortisol,” he says. “They can help your blood flow and lipid levels,” he says.

But before you try these tools, the National Institutes of Health (NIH) advises that there is conflicting evidence as to whether omega-3 supplementation can increase the risk of prostate cancer. People taking medications that affect blood clotting or who have a fish or shellfish allergy should talk to their doctor before taking this supplement.

Vitamin C

A 2017 research review, published in JBI Database of Systematic Reviews and Implementation Reportsconcluded that the release of vitamin C in high doses helped reduce blood pressure and anxiety in response to stress in women. That doesn’t mean it can’t have the same effect on men. The study was not limited to men.

Vitamin C is a well-known antioxidant, so it can bring other health benefits. But, be aware, there are real risks to getting too much vitamin C, especially in certain groups, such as postmenopausal women with diabetes and people at risk of developing kidney stones. . The upper limit for all adults is 2,000 mg/day.

Ashwagandha

This evergreen shrub found in India, Africa and the Middle East has been used medicinally for thousands of years. Ashwagandha is known as an adaptogen—a plant or mushroom that helps the body respond to stress, anxiety or fatigue.

Some clinical trials show that the evergreen plant can help relieve stress and insomnia.

“If you have a supplement that helps you sleep better at night, it’s a way to deal with stress, so naturally your cortisol will go down,” McQueen says.

There is limited evidence, according to the NIH, to support ashwagandha’s role in anxiety.

Remember, most systematic scientific research on medicinal plants often faces the same problem—too little science. Research on this plant is no different. That said, “it looks promising for helping people with anxiety and depression. As part of that, you’re going to reduce cortisol,” says McQueen.

Regarding safety, research has not followed people taking ashwagandha for more than three months. There may be long-term effects that are still unknown. You should not take it if you are pregnant, breastfeeding, undergoing surgery, or have autoimmune or thyroid problems. It also interacts with many medications. If you are taking a prescription, discuss this supplement with your doctor or pharmacist first.

Important point

These supplements can help move the needle on your cortisol levels. But remember, McQueen emphasizes, “Cortisol is a symptom, not a disease.”

What causes your high cortisol levels is stress.

Anything you can do to reduce stress—yoga, meditation, good sleep, a healthy diet—will also lower cortisol.

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