10 Supplements Clinically Shown to Reduce Cortisol Levels

Cortisol levels that stay high for weeks or months can negatively impact your body in multiple ways. This stress hormone triggers weight gain, disrupts sleep, and leaves you feeling anxious and exhausted.

Clinical research shows that specific supplements can help regulate cortisol levels naturally. We’ll examine the 10 best supplements to reduce cortisol with solid scientific backing from human trials.

Why High Cortisol Levels Matter for Your Health

Cortisol serves an important role in your body’s stress response. It helps you handle immediate threats by increasing blood sugar and sharpening focus.

But cortisol isn’t just a “stress hormone.” This vital hormone follows a natural daily rhythm, peaking in the morning to promote wakefulness and gradually declining at night.

Your body relies on cortisol to maintain blood glucose levels, regulate blood pressure, and provide anti-inflammatory effects. Problems arise when these levels stay chronically elevated.

High cortisol contributes to:

• Weight gain around your midsection
• Disrupted sleep patterns and insomnia
• Weakened immune system function
• Increased inflammation throughout your body
• Memory problems and brain fog

How These Supplements Help Lower Cortisol

These 10 supplements work through different pathways to help reduce high cortisol levels in your body.

Some supplements target the hypothalamic-pituitary-adrenal axis directly. This system controls how your body produces and releases cortisol in response to stress.

Others work by improving how quickly your body breaks down and clears cortisol from your system. A few supplements calm your nervous system, which reduces the signals that trigger cortisol release in the first place.

The gut-brain connection also plays a role. Oxidative stress and inflammation can keep cortisol levels high, so supplements that address these issues help restore balance to your stress response system.

10 Evidence-Based Supplements That Lower Cortisol Levels

Based on clinical research, these 10 supplements may help reduce cortisol through different mechanisms and with varying levels of scientific support.

1. Ashwagandha: The Premier Stress-Fighting Adaptogen

Ashwagandha stands out as the most studied supplement for reducing cortisol levels. This adaptogen directly modulates your stress response system.

Multiple randomized controlled trials show ashwagandha can reduce serum cortisol by up to 33% in stressed individuals. A 2012 study involving 64 adults found that 600 mg daily for 60 days substantially lowered cortisol compared to placebo.

The key lies in standardized extracts like KSM-66, which contains specific compounds called withanolides. These active ingredients help control stress-activated proteins and normalize cortisol production.

Clinical dosage: 225-600 mg daily of standardized extract

Study duration: 30-90 days for best results

2. Magnesium: The Cortisol Clearance Mineral

Magnesium works differently than other supplements to lower cortisol. Instead of blocking production, it helps your body clear cortisol more efficiently.

Research shows magnesium activates an enzyme called 11β-HSD2, which converts active cortisol into inactive cortisone. A 24-week clinical trial found that 350 mg daily substantially decreased 24-hour cortisol excretion.

Magnesium also supports your parasympathetic nervous system. This “rest and digest” mode counteracts the stress response that drives cortisol production.

Clinical dosage: 350 mg elemental magnesium daily

Best forms: Magnesium citrate or glycinate for better absorption

3. Omega-3 Fatty Acids: Blunting Your Stress Response

Omega-3s help regulate cortisol through multiple pathways. These essential fatty acids reduce inflammation and calm your central nervous system’s response to stress.

Clinical trials show omega-3 supplementation can reduce both baseline cortisol levels and stress-induced cortisol spikes. One study found that 7.2 g daily of fish oil substantially blunted cortisol response to mental stress tasks.

The anti-inflammatory effects matter too. Brain health supplements often include omega-3s because inflammation in the brain can trigger cortisol release. This creates a cycle where stress leads to inflammation, which leads to more stress.

Clinical dosage: 300 mg to 7.2 g daily (EPA + DHA combined)

Context: Effective for both chronic elevation and acute stress response

4. Probiotics: Balancing Your Gut-Brain Axis

Your gut microbiome directly communicates with your stress response system. Probiotics help reduce cortisol by strengthening your intestinal barrier and reducing inflammatory signals.

A 2024 meta-analysis of 46 studies found that probiotic supplementation markedly decreased cortisol levels. The results varied widely between different strains and populations though.

Single-strain probiotics showed better results than multi-strain formulas. The effect was more pronounced in healthy adults compared to those with diagnosed conditions.

Key consideration: Strain-specific effects mean not all probiotics work equally well

5. L-Theanine: Acute Stress Relief from Green Tea

L-Theanine is an amino acid found in green tea that promotes relaxed alertness. It works by blocking glutamate receptors in your brain, reducing neuronal excitement.

Research shows L-theanine excels at blunting acute stress responses. A crossover study found that 200 mg of L-theanine substantially reduced cortisol after a mental stress task.

But L-theanine appears less effective for chronically elevated cortisol levels. It works best when taken before anticipated stressful situations. This amino acid naturally found in green tea promotes calm focus without drowsiness.

Clinical dosage: 200 mg as a single dose

Best timing: 30-60 minutes before stressful events

6. Bacopa Monnieri: The Cognitive Stress Reducer

Bacopa monnieri combines nootropic and adaptogenic properties. This Ayurvedic herb helps reduce cortisol while supporting memory and cognitive function.

Clinical trials show bacopa can reduce cortisol in both acute and chronic stress situations. A 12-week study found that 300 mg daily substantially lowered serum cortisol while improving memory and reducing anxiety.

The active compounds called bacosides provide antioxidant and anti-inflammatory effects in the brain. This may explain why bacopa helps with both stress and cognitive performance at the same time.

Clinical dosage: 300-640 mg daily of standardized extract

Study duration: 8-12 weeks for optimal benefits

7. Vitamin C: Supporting Your Adrenal Function

Your adrenal glands contain some of the highest concentrations of vitamin C in your body. This essential nutrient serves as a cofactor for cortisol synthesis and regulation.

Research shows vitamin C supplementation can help lower cortisol levels. One clinical trial found that 1,000 mg daily for two months reduced cortisol by 35% compared to just 10% in the control group.

Vitamin C also helps combat oxidative stress markers that can keep cortisol elevated. The antioxidant effects support overall adrenal gland health and proper stress hormone regulation.

Clinical dosage: 1,000 mg daily

Duration: At least 8 weeks for measurable effects

8. Nicotinamide and D-Ribose Combo: Boosting NAD+ for Stress Relief

The combination of nicotinamide and D-ribose offers a unique approach to cortisol reduction by boosting cellular energy production through NAD+ enhancement.

A clinical study from the University of Washington found that this combination significantly reduced salivary cortisol levels in healthy middle-aged adults. The study used RiaGev, containing 1280 mg D-ribose, 240 mg nicotinamide, and 480 mg palm oil taken twice daily.

After eight days of supplementation, participants showed a 10.4% increase in NAD+ levels and a 27.6% increase in NADP+. These energy molecules are central to cellular function and stress response regulation.

The cortisol reduction likely stems from improved cellular energy status. When your cells have adequate energy resources, they don’t trigger the same stress signals that lead to cortisol release.

This combination also increased glutathione antioxidant levels by 11.6%, which helps combat the oxidative stress that can keep cortisol elevated. The benefits of NAD extend beyond just energy production to include stress regulation.

Clinical dosage: 1280 mg D-ribose + 240 mg nicotinamide twice daily

Study duration: 8 days for measurable effects

9. Creatine: Suppressing Exercise-Induced Cortisol

Creatine shows specific promise for reducing cortisol spikes triggered by high-intensity exercise. This supplement works by maintaining cellular energy stores during physical stress.

A study in competitive swimmers found that six days of creatine loading significantly suppressed post-exercise cortisol response. Swimmers taking 20 g daily had cortisol levels of 15.5 μg/dL after intense training compared to 18.33 μg/dL in the control group.

The mechanism relates to energy preservation. During intense exercise, your body normally breaks down muscle protein to fuel ongoing activity, triggering cortisol release. Creatine and ATP work together to maintain energy stores, reducing the need for this catabolic response.

This makes creatine particularly valuable for athletes and anyone doing high-intensity training. By preventing energy depletion, creatine helps maintain anabolic conditions even during demanding workouts.

Clinical dosage: 20 g daily for 6 days (loading protocol), then 3-5 g daily for maintenance

Best for: Exercise-induced cortisol spikes and athletic performance

10. Phosphatidylserine: Source Matters for Effectiveness

Phosphatidylserine (PS) shows promise for reducing exercise-induced cortisol, but research results depend heavily on the source material.

Early studies using PS derived from cow brain tissue showed impressive results. Athletes taking 800 mg daily experienced a 20% reduction in exercise-induced cortisol spikes.

But modern supplements use plant-based sources due to safety concerns. Studies with soy or cabbage-derived PS show little to no effect on cortisol levels.

The issue: Plant-based PS appears to lack the molecular structure needed for cortisol reduction

Clinical dosage: 400-800 mg daily (though effectiveness questionable with current sources)

Comparison Table: Supplements to Lower Cortisol

Supplement	Evidence Level	Dosage Range	Primary Mechanism	Best For
Ashwagandha	Strong	225-600 mg/day	HPA axis modulation	Chronic stress
Magnesium	Strong	350 mg/day	Cortisol clearance	Baseline regulation
Omega-3s	Strong	300 mg-7.2 g/day	Anti-inflammatory	Acute + chronic stress
Probiotics	Promising	Strain-dependent	Gut-brain axis	Inflammation-related stress
L-Theanine	Promising	200 mg/dose	Neurotransmitter balance	Situational stress
Bacopa Monnieri	Promising	300-640 mg/day	Adaptogenic effects	Cognitive stress
Vitamin C	Promising	1,000 mg/day	Adrenal support	General stress support
Nicotinamide + D-Ribose	Promising	1280mg + 240mg twice daily	NAD+ enhancement	Cellular energy stress
Creatine	Promising	20g loading/3-5g maintenance	Energy preservation	Exercise-induced stress
Phosphatidylserine	Conflicting	400-800 mg/day	HPA axis blunting	Exercise stress (limited)

Natural Ways to Reduce Cortisol

Supplements work best when combined with lifestyle changes that address the root causes of elevated cortisol.

• Sleep plays a major role in cortisol regulation. Getting 7-9 hours of quality sleep helps reset your stress hormone cycles. Going to bed and waking up at consistent times strengthens this natural rhythm.
• Regular exercise reduces cortisol, but avoid overtraining. Moderate activities like walking, yoga, or swimming work better than intense daily workouts that can spike stress hormones.
• Deep breathing exercises activate your parasympathetic nervous system. Try the 4-7-8 technique: inhale for 4 counts, hold for 7, exhale for 8. Practice this for 5 minutes daily.
• Social connections buffer stress responses. Spending time with supportive friends and family members naturally lowers cortisol levels.
• Time in nature also helps. Even 20 minutes outdoors can reduce stress hormones and improve your mood.

Consider meditation or mindfulness practices. Research shows these techniques can lower both acute stress responses and baseline cortisol levels over time.

Safety Considerations and Professional Guidance

Most cortisol-reducing supplements are well-tolerated, but some important safety notes apply.

Ashwagandha may interact with thyroid medications and can cause liver issues in rare cases. Avoid during pregnancy due to potential effects on fetal development.

High-dose omega-3 supplementation can increase bleeding risk if you take blood-thinning medications. Start with lower doses and monitor for any unusual bruising.

Magnesium can cause digestive upset at higher doses. Chelated forms like magnesium glycinate tend to be gentler on your stomach.

Important: Consult your healthcare provider before starting any new supplement regimen, especially if you take medications or have health conditions.

Supporting Your Body’s Natural Stress Response

Supplements work best as part of a comprehensive approach to stress management. Regular exercise, adequate sleep, and stress-reduction techniques amplify the benefits.

Consider testing your cortisol levels before and after supplementation to track progress. Many people find that combining targeted supplementation with lifestyle changes produces the most significant improvements.

Remember that cortisol serves important functions in your body. The goal isn’t to eliminate it completely but to restore healthy patterns and prevent chronic elevation.

These 10 supplements offer evidence-based options for managing cortisol naturally. Start with the strongest evidence options like ashwagandha and magnesium, then add others based on your specific needs and response.