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The Top 9 Supplements to Reduce Cortisol Naturally

The Top 9 Supplements to Reduce Cortisol Naturally

It is time to take a deep dive into our top supplements to reduce cortisol naturally in the form of adaptogenic herbs. 

It may seem that adaptogens are popping up everywhere on supplements and food products…

We get it. There are many false claims being made in an effort to snatceh your hard-earned dollars.

We understand how incredibly confusing and frustrating buying and researching supplements can be, especially in today’s day in age where there are just so many options to choose from. Not to fret, friends, we are here to help!

There is also substantial research to support some of these natural remedies, and through clinical experience, we have started to identify which ones actually move the needle depending on you and your needs.

If you’re sick of flushing your money down the toilet on supplements that seem to have no positive impact on your stress levels and overall health, keep reading! We are going to dive deep into learning about herbs that lower cortisol! 

The First Step in Cortisol Reduction

As a disclaimer, before running straight to the supplement aisle to tame your stress, we always recommend learning first how to reduce cortisol naturally

In order to properly address your underlying stressors, using lifestyle factors and eating foods that relax muscles and reduce stress must be tackled first and foremost. 

Natural supplements (supplements should be…well…a supplement!) can be the 5-10% push to get you closer to where you want to be, but they are a drop in the bucket compared to making changes to the lifestyle pieces to lower stress. 

Now, if you’re confident you’re changing your diet and lifestyle in a way that gets your body into a state of “rest-and-digest” versus “fight-or-flight” mode, then these supplements may give you that bit of extra support needed to get you feeling your least stressed self. 

First things first, let’s quickly review what this stress hormone cortisol is. 

What Is Cortisol?

If you’ve read our previous article about how to reduce cortisol naturally you know a little bit about the complicated and highly resilient hormone cortisol. Cortisol is our body’s primary stress hormone in the body, which can be both life-threatening and life deteriorating.

When your body undergoes a stressful situation, the brain sends a signal from the hypothalamus in the brain down to the adrenal glands that sit on the kidneys to pump out cortisol. This hormone literally helps you physically fight dangerous situations, such as running from a bear in the woods or getting through your biking intervals.

Cortisol works phenomenally in emergencies, but chronic stress can create heightened levels of cortisol on a daily basis that become problematic.

So, is there anything we can do to attenuate these sky-high levels of cortisol when life stress is out of control? Yes, there is! Adaptogens!

Adaptogens are herbal compounds that enhance how our body works and will help you become more resistant to the negative effects of stress.

Most notably, the neuroendocrine-immune system AKA our nerves and hormones, can really benefit from the support adaptogens provide. While adaptogens are often found in immune system-supporting supplements, there are a large variety of adaptogens out there that are used in various ways.

From supporting hormone regulation, decreasing stress, and improving focus, to naturally boosting energy from the compounds in maca root, there are a massive number of adaptogens out there and they are a much better option to helping our body than using medications with harmful side effects.

In other words, these natural cortisol reducers can stabilize the physiological responses to stress to make us feel more at peace and relaxed when we actually feel like we’re on a hamster wheel! 

>>>> Looking to boost energy without caffeine? Consider these foods and supplements.

As mentioned, adaptogens are not just pills to fit another ill. They should be used in conjunction with a stress-reducing diet and modification of lifestyle factors.

It is important to understand that lowering stress and cortisol cannot be achieved with supplements alone. They are a drop in the bucket when compared to the pertinent dietary and lifestyle changes that will absolutely hold the most weight in reducing cortisol naturally. 

Without further ado, let’s talk about some of the best and well-researched supplements to start balancing cortisol naturally! 

(And if you have zero interest in reading further and you would just like to see what we recommend and also receive 20% off all our favorite cortisol-lowering supplements for life, you can just skip the line right here!)

The 9 Best Supplements to Lower Cortisol & Best Supplement Brands for Reducing Cortisol Naturally

1. Cortisol Manager by Integrative Therapeutics

  • Powerful adaptogen blend that includes L theanine, magnolia, and Phosphatidylserine in addition to having ashwagandha
  • Great supplement to naturally enhance sleep
Bottle of Cortisol Manager by Integrative Therapeutics which is a powerful adaptogen blend with ashwaghanda for lowering cortisol.

Want the top all-natural ingredients to reduce cortisol naturally all in one supplement? Here it is!

One of our favorite supplements to help lower cortisol levels and reduce anxiety mid-day or wind down in the evening is Cortisol Manager by Integrative Therapeutics, which not only contains ashwagandha but several other of our favorite adaptogenic herbs that are discussed further down in this post. 

The immediate relaxation effect from this all-natural supplement is like nothing you have ever experienced before! The “zen” feeling that ashwagandha brings when combined with other adaptogens is REAL!

You may purchase Cortisol Manager by Integrative Therapeutics on Amazon.  A better option, however, is to 👉buy it through Fullscript👈, which is nearly $18 cheaper 🤯 when you use our affiliate link to create your Fullscript account (there is zero cost to you, but we may earn a commission which helps support our website). 

Additionally, all supplements shipped from Fullscript come directly from temperature-controlled warehouses and are shipped in temperature-controlled packaging. For this reason, we buy all our supplements, especially ones that are heat-sensitive like our favorite glutathione, directly from Fullscript.  

If you’d like to save some cash and purchase the best supplement for lowering cortisol through Fullscript, simply use our link to create your account which will also give you 20% off all supplements you buy through Fullscript for LIFE. This link will take you directly to our favorite supplements to reduce cortisol naturally. Free shipping on orders over $49 too.🙂

2. Ashwagandha by Pure Encapsulations

  • One of the most reputable supplement manufacturers on the market with 3rd party testing and GMP audited facilities to back it!
  • A simple and pure supplement with ashwagandha as the only ingredient, allows you to see exactly how you react to this adaptogen without confusion from other ingredients

Ashwagandha is one of the most popular adaptogenic herbs that has been shown to lower cortisol. It has been used for thousands of years in Ayurvedic medicine, in particular for anxiety. 

Ashwagandha berries or Indian ginseng which is made into a supplement to reduce cortisol.
Ashwagandha (Indian ginseng, poinson gooseberry, or winter cherry)

Research on ashwagandha has shown significant reductions in cortisol levels and a significant reduction in self-reported stress and anxiety symptoms by bringing the body into hormonal and neurotransmitter homeostasis. 

In a study with chronically stress individuals, participants were given 300 mg of high-concentration full-spectrum Ashwagandha root which showed significant reductions in serum cortisol compared to those who did not receive ashwagandha.[1]

Pure Encapsulations is one of the makes one of the most respected supplement manufacturers on the market which is why we recommend their Ashwagandha 500 mg for those looking for a stand-alone ashwagandha product.

Pure Encapsulations Ashwagandha 500 mg is available on Amazon, but a better option is to 👉purchase on Fullscript👈, which is nearly $9 cheaper 🤯 when you use our affiliate link to create your Fullscript account.

3. Rhodiola Rosea

  • Helpful for those with stress-related fatigue & depression

Rhodiola (Arctic root) is a Chinese herb known for its stress-reducing, stamina-building, and mood-stimulating effects in individuals who are fatigued from high stress or struggle with depression. 

In laboratory studies, it has been found to increase the sensitivity of dopamine and serotonin, two prominent neurotransmitters involved in motivation, focus, enjoyment, and mood.

Researchers reported positive results on mood and stress in individuals with stress-related fatigue stating that Rhodiola supplementation exerted an anti-fatigue effect that increases mental performance, and concentration and decreased cortisol response to awakening stress in patients with high levels of fatigue.[2] 

If you’re a person who feels more jittery and anxious, Rhodiola may not be the best choice for you. In contrast, a person dealing with stress-related fatigue and depression who needs a little “wake-up” in the morning or mid-afternoon may benefit more from this herb’s ability to enhance mental performance.

Save BIG $$$ by 👉buying it through Fullscript👈.

4. Schisandra

  • Helpful for athletes in improving endurance in addition to reducing cortisol
Schisandra berries hanging in a tree.
Schisandra plant!

Schisandra, which is a berry used in traditional Chinese medicine, is a powerful herb that appears to be most applicable in well-trained athletes. It has a unique taste and is added frequently to health juices and drinks!

Schisandra supplement for reducing cortisol naturally

The plant has been shown to improve coordination and endurance. One study administered schisandra chinensis root in athletes undergoing heavy physical activity and reported decreased levels of cortisol and increased physical performance with adaptogen supplementation.[3] 

For those who are high-performance athletes, consider adding a scoop of schisandra powder to your post-workout smoothie or between meals! We prefer the liquid form 👉which is cheaper on Fullscript👈 than on Amazon.

5. Toxin-Free, High-Quality Fish Oil

  • Helps decrease inflammation, stress, and symptoms of depression in addition to improving cognition when a high-quality brand is used

It’s no secret that we love omega 3 fish oil! Its ability to fight inflammation, improve symptoms of depression, decrease the risk of heart disease, improve insulin sensitivity, improve cognitive performance, and more is astounding.[4,5,6,7] 

Fish oil has even been shown to blunt the stress response by reducing cortisol levels in humans.[8,9]

Of course, you always want to go with professional-grade fish oil supplement from a trusted company that practices third-party testing to which can be found in the as Ultimate Omega by Nordic Naturals which tests each of their products for toxicity such as from mercury and ensure the potency is exactly what their label claims. 

For athletes looking for something NSF Certified for Sport, your best best is Nordic Naturals Ultimate Omega D3 SPORT

Bottle of Ultimate Omega SPOT D3 by Nordic Naturals which is a supplement that helps reduce inflammation and stress

Omega 3 supplementation or consumption of wild-caught fatty fish such as salmon, mackerel, herring, or anchovies about two times per week may be one of the safest and most effective ways to reduce cortisol and improve adrenal dysfunction when combined with an anti-stressful diet and lifestyle practices. 

If you’re looking for the most affordable option to purchase high-quality fish oil 🐟, you can save $8 💰 or more by purchasing Nordic Naturals supplements on Fullscript👈 instead of on Amazon.

6. L-Theanine

  • Commonly found in green tea and commonly shown to increase focus in addition to reducing cortisol

Where are the green tea lovers at?! We love, love to have ourselves some green tea as well.

Green tea is amazing not only for its smooth and delicious taste but it’s also rich in the amino acid L-theanine. This amino acid is the component of green tea that gives it its calming effect.

The great thing about l-theanine and green tea is that it gives you the feeling of “alertness” that coffee provides without making you feel jittery or spiking your cortisol. 

What more could you ask for?!

Our clients report noticeable differences in their cognitive performance and ability to relax with l-theanine supplementation. This amino acid has even been studied for its ability to reduce stress and cortisol levels, improve cognitive function, and improve sleep, and other positive effects.

One randomized, double-blind crossover trial explored the effects of an l-theanine-based nutrient drink on mood responses to a cognitive stressor and revealed a significant reduction in stress and a blunted cortisol response for up to three hours after following the treatment of l-theanine.[10] 

Consuming a few cups of green tea daily or considering a supplement of l-theanine may work wonders for reducing stress and improving energy without compromising your adrenal health. 

You may purchase high-quality L-Theanine from Integrative Therapeutics on Amazon, or, save $6 now and for years to come by creating an account and purchasing supplements like L-Theanine on Fullscript.👈

7. Prebiotics 

  • Feeding the guy prebiotics helps balance the healthy gut bacteria as well as hormones

As you may know, scientists are discovering groundbreaking associations between the gut microbiome and system-wide health every year. Providing the gut with adequate amounts of prebiotics, which are types of dietary fiber that feed the friendly probiotic bacteria in your gut, is crucial for a balanced microbiome.

Bottole of BIOHM Prebiotic BOOST - Helps naturally heal the gut and reduce cortisol

When the gut bacteria are balanced, the brain is happy. 

When the brain is happy, hormones are balanced, and cortisol levels are in check.

While this may sound like kook science, research findings confirm the vast role gut bacteria play in our overall health, in particular stress levels.   

One study administered two different prebiotics in forty-five individuals for 3 weeks and reported a significantly lower salivary cortisol awakening response compared with those who did not receive prebiotic supplements.[11] 

This type of evidence suggesting that microbiota may influence brain function and cortisol levels in the body is a complete game-changer. 

Check out our article for guidance on the best prebiotic supplements on the market to find the one that will specifically help you the most, or start with taking one of our all-time favorites prebiotics and probiotics with a powerful 1-2 punch👌.

We recommend the Prebiotic Boost from BIOHM used in combination with the BIOHM Total Gut Probiotic or BIOHM Women’s Balanced Probiotic Supplement 💃 which have a substantial amount of research behind them. Even better, anytime you 👉use our coupon code “FWDFUEL”👈. at checkout, you’ll receive 20% off!

Lastly, and really the best option to improve your gut health, is to take a food-first approach by crushing lots of naturally occurring prebiotic-rich foods!

Prebiotic-rich foods include:

  • Apples
  • Chicory root
  • Bananas
  • Garlic
  • Onion
  • Dandelion greens 
  • Jerusalem artichoke 
  • Leeks
  • Raw cacao
  • Flaxseeds
  • Jicama root 
  • Oats

Here we are again, talking about the gut! It all comes back to the gut…

We can significantly move the needle with stress and adrenal health by diving deep into the gut microbiome!

8. Phosphatidylserine

  • Helps improve neural messaging in addition to reducing cortisol response from high-intensity exercise

Phosphatidylserine is a naturally occurring fatty substance produced in the body that plays a large role in the brain and nervous system’s control, helping to transmit messages all around the body.

Bottle of Phosphatidylserine by Integrative Theraputics which is helpful in lowering cortisol and stress

This powerful cortisol-blunting nutrient has been well-researched in athletes who face heightened levels of cortisol, especially those engaging in moderate to high-intensity exercise.

It has proposed benefits for athletes, revealing a more favorable testosterone-to-cortisol ratio, thus indicating that phosphatidylserine may be an effective supplement for combating exercise-induced stress, preventing the physiological deterioration from too much exercise, and stimulating a beneficial hormonal status for athletes by blunting cortisol levels.[12] 

Another study showed that 800 mg/d of phosphatidylserine supplementation for 10 days significantly blunted the adrenocorticotropic hormone (ACTH) and cortisol responses to physical exercise in men. The results from this study suggest supplementing with Phosphatidylserine by Integrative therapeutics may be warranted in individuals with high levels of stress in general, not just those who have high levels of exercise-related stress.[13] 

Want to try Phosphatidylserine by Integrative Therapeutics for yourself to reduce your cortisol naturally? Well, you can try one of the prior links which link to Amazon, or 👉SAVE OVER $14👈 when you buy where we buy our supplements, Fullscript!

9. Magnolia

Magnolia bark clippings which may help reduce stress from high cortisol.
Magnolia bark

Magnolia bark is a medicinal herb used in traditional Chinese and distributed throughout temperate and tropical regions of Asia, North America, and South America to help alleviate stress and decrease depression through its positive effects on the central nervous system.

In one clinical trial, magnolia reduced the levels of the stress hormone cortisol in moderately stressed individuals compared to placebo.[14] 

Bottle of Cortisol Manager by Integrative Therapeutics which includes the Magnolia Bark, a natural cortisol reducing supplement.

Interestingly, there has also been some preliminary research using magnolia for weight management in females. One study used healthy, overweight premenopausal female adults between the ages of 20 and 50 years, who typically eat more in response to stressful situations and self-reported anxiety. They found a reduction in cortisol levels and reductions in weight gain in the treatment group.[15] 

So, what do you do if you want a supplement with Magnolia baark in it? Simply select our top pick on this list, Cortisol Manager by Integrative Therapeutics, which already has this amazing herb in it. Cortisol Manager is our top pick for a reason!

Remember, you could buy Cortisol Manager on Amazon, or you could save $18 by buying it through our favorite affiliate, 👉FULLSCRIPT👈, which helps support our website and will also give you massive discounts automatically on all future supplement purchases of any kind when you simply create your account with our link 🙂.

Summing Up The Best Supplements to Reduce Cortisol Naturally

Well, there you have it, folks! Our top 9 supplements to reduce cortisol naturally! There is a mass quantity of information out there, and marketing can drain your bank account and hope for results.

There is still substantial research needing to be done on most of these natural supplements; however, these are the ones that we find have some preliminary quality evidence for use and have worked well for lowering cortisol levels in the highly stressed individuals we coach!

Lowering cortisol levels naturally is not an easy feat and will take a significant commitment to change the necessary lifestyle factors, but it will happen if you keep putting in the effort. Stay the course! You’ve got this!

Your fatigue and gut issues could be related to food sensitivities; thus embarking on an elimination diet may also be a necessary next step!

If you’ve already tried an elimination diet, are actively trying to lower your cortisol, and have tested a few supplements to reduce cortisol naturally, it may be time to work one-on-one with a registered dietitian to get the personalized attention you need and work to get to the root of your health issues!



About The Author

Abby Grimm

Abby is a functionally trained Registered Dietitian. She received her Bachelor of Science from the University of Dayton and completed her Master of Science in Nutrition from Case Western Reserve University, where she is an adjunct instructor. Abby has been an athlete her entire life, but never truly discovered her potential until she dialed in her nutrition from a whole-foods approach. As a high school athlete and into her college career often experienced fatigue, discomfort, and nagging injuries that held her back from excelling despite trying to eat properly. Throughout her functional nutrition education and competitive involvement in the sport of Crossfit, Abby began a more holistic lifestyle, which has significantly improved her performance and overall well-being. Abby enjoys sharing her knowledge of functional sports nutrition to help improve the lives of active individuals.

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