Best Supplements to Lower Cortisol (Herbal & Non-Herbal)

Ashwagandha, also known as Indian ginseng, is a traditional Ayurvedic remedy recognized for its adaptogenic properties, providing a calming effect.

A study published by the National Institute of Health indicates that Ashwagandha is effective in alleviating stress, particularly anxiety and chronic stress [1].

Based on experience, Ashwagandha has helped our team feel less stressed and improved our mood and sleep, making it a great choice for keeping our bodies in balance, especially during workouts.

Arctic root, also known as roseroot and golden root, is a traditional Chinese medicinal herb with adaptogenic and nootropic properties that stimulate memory and cognitive ability.

Rhodiola, recognized for reducing cortisol and increasing mood-improving brain chemicals, is particularly beneficial for stress-related fatigue and mood disorders, as per the National Institute of Health [2].

I've personally found that this supplement enhances dopamine and serotonin sensitivity, resulting in improved mental performance, focus, and mood.

Bacopa, also known as Brahmi, is an Ayurvedic herb used for treating mental disorders, digestive issues, as well as heart and lung functions.

A study published by the National Institute of Health indicates that bacopa may contribute to alleviating fatigue by lowering cortisol levels and improving mood [3].

While it is known to enhance dopamine and serotonin sensitivity, our team has experienced improved mental performance, focus, and mood over the months of taking it.

Ginkgo, a popular adaptogenic herb, can help enhance stress resilience by counteracting the effects of cortisol and adrenaline.

While some studies suggest a minimal impact on memory enhancement or age-related mental decline prevention, it remains beneficial for managing stress [4].

In my experience, I've noticed that taking ginkgo has reduced symptoms of mood swings and contributed to better blood pressure.

Cordyceps, a blend of caterpillar and fungus from traditional Chinese and Tibetan medicine, is known for enhancing performance and promoting longevity.

According to the National Institute of Health, cordyceps is beneficial for stabilizing stress hormones, improving muscle oxygenation for exercise, and combating inflammation [5].

Furthermore, it is considered one of the best dietary supplements; combining cordyceps with other adaptogens boosts energy and enhances adrenal function.

Schisandra, a herbal plant from Chinese medicine, is deemed effective in athletes for improving coordination and endurance, with observed cortisol reduction after strenuous physical activity.

Research from ScienceDirect suggests that athletes undergoing heavy physical activity reported decreased cortisol levels and increased performance with Schisandra supplements [6].

However, further clinical trials are necessary to confirm its benefits for less physically active individuals.

Phosphatidylserine, a natural fatty substance in your body, aids the nervous system in transmitting signals.

Phosphatidylserine supplements are FDA-approved for cognitive decline and dementia and are renowned for enhancing memory.

Additionally, a study published by the National Institute of Health reveals that it helps to lower cortisol levels, thus improving overall sports performance [7].

Fish oil, a popular dietary supplement rich in omega-3 fatty acids, including ALA, EPA, and DHA, supports various bodily functions, from cell activity to muscle growth.

Research from the National Institute indicates that DHA, or docosahexaenoic acid, found in fish oil, is crucial for maintaining normal brain function in adults.

Furthermore, the study suggests omega-3's potential to enhance mental well-being in individuals and have a positive impact on managing blood sugar levels through improved insulin sensitivity [8].

L-theanine, a stress-relieving non-protein amino acid, is primarily found in natural green tea powder. It effectively lowers cortisol levels, promoting a calming effect.

Many health enthusiasts consume green tea to improve sleep, induce relaxation, and lower stress levels. Research from Science Direct also suggests it can help enhance mental focus and cognitive functions [9].

However, a cup of green tea provides only about 25 mg of L-theanine. For a higher dose, consider L-theanine supplements.

Prebiotics, dietary insoluble fibers, nourish good symbiotic bacteria in your gut. According to research from ScienceDirect, adequate prebiotic intake for a balanced microbiome lowers stress response in healthy individuals [10].

When the pathogenic and symbiotic microbiota in your gut is in harmony, your brain is relaxed, ensuring hormonal balance.

Adding prebiotics to our daily routine helped us feel calm and focused, which is important for handling our intense workouts successfully.

Research from WebMD suggests that supplementation with multivitamins can effectively lower cortisol levels after prolonged physical exertion.

Moreover, vitamin C and B vitamins, along with minerals like zinc and magnesium, are found to inhibit cortisol release, providing a relaxing effect [11].

Adding daily multivitamin intake to our routine has significantly boosted our team's fitness progress by ensuring we receive essential nutrients often lacking in our regular diet.