Supplements to Lower Cortisol
What Are Supplements to Lower Cortisol?
Elevated cortisol means cortisol levels are higher than expected for the time of day or clinical situation. Cortisol is a steroid hormone made by the adrenal glands that helps regulate metabolism, blood pressure, inflammation, immune function, and the body’s response to stress. Cortisol is often called the "stress hormone" because levels can rise during physical or emotional stress. Cortisol also follows a normal daily rhythm, so a single symptom or isolated reading does not necessarily mean someone has a cortisol disorder. Persistently abnormal levels should be evaluated by a healthcare professional.
No supplement is proven to treat a medical cortisol disorder, such as Cushing’s syndrome or adrenal insufficiency. Some supplements have been studied for stress response, inflammation, or relaxation and may have modest effects on cortisol measures in certain studies, but the evidence is limited and varies by product, dose, and study population. Examples sometimes discussed include:
- Fish oil: Fish oil provides the omega-3 fatty acids EPA and DHA. Omega-3s may help support heart health and may help regulate inflammation, but evidence that fish oil reliably lowers cortisol is limited. People who take blood-thinning medicines, have a bleeding disorder, are having surgery, or have a fish or shellfish allergy should ask a healthcare professional before using fish oil supplements.
- Ashwagandha: Ashwagandha is an herb used in traditional medicine and is often marketed for stress, sleep, and relaxation. Some studies suggest certain ashwagandha extracts may reduce perceived stress and cortisol levels, but studies are often small and use different preparations, so results may not apply to all products. Ashwagandha can cause side effects such as drowsiness or stomach upset and has rarely been linked to liver injury. It should be avoided during pregnancy and breastfeeding, and people with thyroid disease, autoimmune conditions, liver disease, hormone-sensitive prostate cancer, upcoming surgery, or those taking sedatives, thyroid medicines, blood pressure medicines, diabetes medicines, immunosuppressants, or anti-seizure medicines should speak with a healthcare professional before using it.
When considering supplements discussed for stress or cortisol, keep these precautions in mind:
- Talk with a healthcare professional first: If you are concerned about high cortisol, symptoms such as unexplained weight gain, easy bruising, high blood pressure, muscle weakness, mood changes, or sleep problems can have many causes. A healthcare professional can decide whether cortisol testing or other evaluation is appropriate and whether a supplement is safe for you.
- Choose quality products and avoid excessive doses: Dietary supplements can vary in strength, purity, and ingredients. Choose products from reputable companies that use independent third-party testing when possible, and follow the dose on the product label or the dose recommended by your healthcare professional.
- Review medications and health conditions: Supplements may interact with prescription medicines, over-the-counter medicines, other supplements, or medical conditions. Share a complete list of what you take with your healthcare professional, and stop taking a supplement and seek medical advice if you develop concerning symptoms such as rash, trouble breathing, severe stomach symptoms, yellowing of the skin or eyes, dark urine, unusual bleeding, or marked drowsiness.
In summary, cortisol is an essential hormone that naturally changes throughout the day and rises during stress or illness. Fish oil and ashwagandha have been studied for inflammation, stress, and relaxation, but they should not be presented as proven treatments for high cortisol or cortisol disorders. If you are worried about cortisol levels or related symptoms, talk with a healthcare professional before starting supplements or relying on them to manage your health.