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

Ashwagandha, also known as Indian ginseng, poison gooseberry, or winter cherry, is a traditional adaptogenic Ayurvedic herbal remedy that can give an immediate feeling of calmness or the "zen effect."

Numerous analyses confirm that Ashwagandha is a powerful stress-buster, which is why it is widely used to treat anxiety and chronic stress.

One study on 60 chronically stressed individuals showed as much as 30 percent cortisol reduction after taking 200-300 mg of Ashwagandha extract for 60 days, compared to the group that didn't receive Ashwagandha extract [1].

Arctic root, also known as roseroot and golden root, is a traditional Chinese medicinal herb.

Besides being adaptogenic, it is also nootropic, meaning it can stimulate memory and cognitive ability.

Rhodiola is also known to help reduce cortisol and increase mood-improving brain chemicals such as dopamine, serotonin, and norepinephrine.

Since it is more invigorating than sedating, it makes a better choice for people experiencing stress-related fatigue and mood disorders.

Bacopa, commonly called Brahmi and botanically referred to as Bacopa monnieri or Centella asiatica, is a traditional adaptogenic and nootropic Ayurvedic herb used to treat anxiety, insomnia, fatigue, and depression.

It is also known to treat digestive disorders and improve heart and lung functions.

A study suggested that Brahmi may help you alleviate fatigue by lowering your cortisol levels and enhance your mental health by elevating your mood [2].

Ayurvedic medical practitioners continue to use Brahmi for ages to confront other health issues due to its potential benefits in behavioral improvements and oxidative damage prevention.

Ginkgo is a popular adaptogenic herb that helps you become more stress-resilient.

Studies suggest that ginkgo increases your body's ability to handle stressors by counteracting the effects of high levels of cortisol and adrenaline.

Although it is one of the most marketed brain supplements, some studies reported that ginkgo offers only a minimal effect to enhance memory or help prevent mental decline with age.

But on a positive note, ginkgo has been shown to effectively improve blood pressure and depression symptoms by lowering stress levels.

Cordyceps is a combination of a caterpillar and a fungus used in traditional Chinese and Tibetan medicine [3] to increase the body's performance and promote longevity.

Studies have shown that cordyceps have multiple benefits to offer.

Research suggests that cordyceps can help the body stabilize and balance stress hormones when they are too high or too low.

Additionally, it can increase muscle oxygenation needed to boost exercise performance.

Schisandra is a herbal berry-bearing plant traditionally used in Chinese medicine.

It is considered most effective in athletes to improve coordination and endurance because it has been shown to lower cortisol levels only after strenuous physical exertion.

A study on Schisandra supplementation in athletes undergoing heavy physical activity reported a notable decrease in cortisol levels and an evident increase in performance.

However, more clinical trials are needed to confirm its benefits in less physically active individuals.

Phosphatidylserine is a natural fatty substance produced in the cells of your body. Its primary action is to help the nervous system transmit signals throughout the body.

Phosphatidylserine is considered a superb supplement to enhance memory and protect the brain from mental decline.

In fact, it is the only approved supplement by the US-FDA for cognitive decline and dementia.

Besides being an excellent brain supplement, Phosphatidylserine is a tried and tested cortisol reducer and performance-enhancer.

Fish oil is a widely accepted dietary supplement that contains omega-3 fatty acids, ALA, EPA, and DHA to aid different body functions, from cell activity to muscle growth.

In particular, the DHA or Docosahexaenoic acid in fish oil is essential in maintaining normal brain function in adults [5].

Studies suggest that omega-3 can enhance the general mental well-being of individuals suffering from psychiatric disorders such as borderline personality disorder, ADHD, and schizophrenia.

Fish oil helps improve mood disorders by lowering stress response through serum cortisol reduction.

L-theanine is a non-protein amino acid with powerful stress-relieving properties. Primarily found in natural green tea powder, it has been shown to help lower cortisol levels, thus promoting a calming and soothing effect.

A significant number of health enthusiasts regularly consume green tea to better their sleeping patterns, induce relaxation, and lower stress levels.

Also, it is regarded to enhance mental focus and other cognitive functions.

However, a cup of green tea contains only about 25 mg of L-theanine. That's why it's essential to get a higher dose of L-theanine through a supplement.

Prebiotics are dietary insoluble fibers that feed the good symbiotic bacteria in your gut.

Moreover, adequate prebiotic intake resulting in a balanced microbiome has been shown to lower stress response in healthy individuals.

Simply put, when the pathogenic and symbiotic microbiota in your gut is in harmony, your brain is relaxed, resulting in hormonal balance.

In one study conducted, forty-five individuals were given two different prebiotic supplements for three weeks and reported a significantly reduced salivary cortisol awakening response [6].

It is vital to satisfy your nutritional needs to prevent the life-threatening effects of long-term stress.

And one can always benefit from a high-quality source of vitamins and minerals.

Research says Vitamins C and B vitamins such as Folate (B9) and Cobalamin (B12) effectively reduce cortisol after prolonged physical exertion.

Some studies suggest that taking a multivitamin supplement with Zinc may inhibit the release of cortisol. Thus, helping the body reduce cortisol production.