How To Lower Cortisol Naturally & Effectively

If you’re struggling with stress, you might wonder how lower cortisol levels could be your answer to better health. Elevated cortisol levels contribute to unwanted weight, sleep disturbances, and increased health risk. Our guide cuts directly to the point, offering straightforward ways to lower cortisol naturally. We incorporate simple lifestyle changes, dietary tweaks, and recommendations on natural supplements to manage your cortisol levels more effectively.

Key Points to Help Manage Cortisol Levels

• Elevated cortisol, often due to stress, can lead to serious health complications, including obesity, high blood pressure, Cushing’s syndrome, anxiety and depression. This all points to the importance of naturally learning to regulate cortisol levels to maintain overall health and well-being.
• Effective methods to lower cortisol levels include prioritizing healthy sleep, practicing relaxation and mindfulness strategies for stress reduction, and engaging in moderate exercise regularly. Eating a healthy, balanced diet and building positive social relationships is also beneficial.
• Other strategies for managing cortisol include monitoring your cortisol levels through medical testing and natural supplements. Cognitive behavioral therapy can also be a tool for managing chronic stress.

Cortisol: The Stress Hormone

Cortisol is a glucocorticoid hormone originating from the adrenal glands. It responds to signals sent by the hypothalamus and pituitary gland. Cortisol is a necessary hormone that plays a role in many bodily functions, including metabolic control, inflammation suppression, and immune system regulation.

If we encounter stressful situations, cortisol becomes active, which is why you’ll hear it called the body’s primary stress hormone. It helps regulate bodily processes, including blood pressure, blood sugar levels and sleep patterns. Cortisol is involved with the HPA axis, which includes the hypothalamus, pituitary glands and adrenal glands.

These work together, ensuring the proper production of the cortisol hormone.

The adrenal glands responsible for producing cortisol are located on top of each kidney. The following steps explain how it works in the body.:

• Synthesis and release: Cortisol is synthesized and released by adrenal glands in response to signals from the hypothalamus and pituitary gland. The hypothalamus releases corticotropin-releasing hormone (CRH), which signals the pituitary gland’s adrenocorticotropic hormone or ACTH release. ACTH then stimulates adrenal glands to produce and release cortisol.
• Stress response: Cortisol’s primary function is to prepare the body for a fight-or-flight response during stress. When faced with a stressful situation, cortisol levels rapidly rise, providing the body energy.
• Metabolism regulation: Cortisol regulates metabolism by influencing the breakdown of fats, carbohydrates and proteins. It promotes the conversion of stored glycogen into glucose, which is then released into the bloodstream. The increased glucose availability provides the body with a quick energy source.
• Immune system modulation: Cortisol has anti-inflammatory properties that suppress the immune system. This is beneficial in short-term stress situations. Prolonged elevation of cortisol can lead to a weakened immune system that makes one more susceptible to infections.
• Blood pressure regulation: Cortisol maintains blood pressure by increasing blood vessels’ responsiveness to other vasoconstrictors like norepinephrine.
• Circadian rhythm: Cortisol levels follow a circadian rhythm. They are highest, typically in the early morning, helping to wake your body up and providing the energy you need for your day. Then, as the day goes on, your levels should gradually decrease, reaching the lowest levels when it’s time for you to relax and sleep.

The HPA Axis and Cortisol Levels

The Hypothalamic-Pituitary-Adrenal (HPA) axis functions as a neuroendocrine system, pivotal in the body’s stress response and regulating several physiological processes. The HPA is especially important in cortisol levels since it’s the primary hormone released in response to stress.

The process starts in the hypothalamus, a brain region. If your body perceives stress, it will release corticotropin-releasing hormone (CRH) into the bloodstream. CRH then travels to the pituitary gland, which releases adrenocorticotropic hormone (ACTH into the bloodstream).

ACTH stimulates the adrenal glands, which produce cortisol and other hormones. The adrenal cortex releases cortisol into the bloodstream, where it then acts on the hypothalamus and pituitary gland through a negative feedback loop. When high cortisol levels are in the blood, it signals them to release CRH and ACTH. This negative feedback loop maintains the body’s balance of cortisol.

The HPA axis is primarily active during times of stress. While the acute stress response is adaptive, chronic HPA axis activation has adverse health effects.

The Effects of High Cortisol Levels

Again, short-term cortisol spikes can be helpful in a stressful situation. However, long-term chronic cortisol elevation begins to negatively affect physical and mental health.

Mental health effects of consistently high levels include:

• Anxiety and depression: Cortisol affects neurotransmitter balances, which causes these symptoms and contributes to changes in your mood regulation. You might also experience mood swings and irritability.
• Cognitive impairment: Prolonged cortisol exposure at high levels can interfere with new memory formation, the retrieval of existing ones, and overall cognitive function.
• Sleep problems: Elevated cortisol can disrupt your circadian rhythm and ability to follow a consistent sleep schedule, leading to difficulties falling or staying asleep. Sleep disturbances can also contribute to worsening stress and mental health symptoms.
• Suppressed serotonin: Cortisol can suppress serotonin production. Serotonin is the key neurotransmitter associated with mood regulation. Low levels are linked to depression.

The physical effects include:

• Suppressed immune system: You may be more susceptible to illnesses and infections when you don’t have normal cortisol levels.
• Weight gain: Cortisol can increase your appetite, especially for sugary and high-calorie foods. Elevated cortisol levels contribute to abdominal fat, especially a cortisol belly.
• Digestive problems: If you’re experiencing issues with nutrient absorption and GI symptoms, it could be due to the effects of elevations in cortisol on your digestive system.
• Cardiovascular complications: Chronic stress and elevated cortisol raise the risk of heart-related problems like high blood pressure and atherosclerosis.
• Hormonal imbalances: Cortisol is part of the endocrine system and interacts with other hormones. Chronic elevations can affect hormone balance, thyroid and reproductive hormones. 
• Insulin resistance: Elevated levels contribute to insulin resistance and can lead to metabolic issues as well as an increased risk of developing type 2 diabetes.
• Skin problems: Cortisol contributes to skin issues like eczema and acne.

Signs of Chronically Elevated Cortisol

While these symptoms vary depending on the person, the severity of the problem and other individual factors, general signs that your cortisol is persistently elevated can include the following:

• Weight gain, especially around the abdomen
• Muscle weakness and wasting
• Bone density reduction
• Skin issues
• Digestive problems like bloating and indigestion.
• Increased blood pressure
• Insomnia
• Depression and other mood disorders.
• Irritability
• Fatigue and weakness
• Changes in menstrual cycle.
• Reduced libido.
• Frequent illnesses.
• Hair loss or thinning
• Headaches or migraines

Reasons for Chronically Elevated Cortisol

Several factors can cause elevated cortisol levels. One of the most common is chronic stress. When you experience prolonged periods of stress, your body’s stress response is activated continuously, elevating cortisol levels. Chronic stressors, both psychological and physical, contribute to the dysregulation of your HPA axis.

Cushing’s syndrome is a medical condition characterized by excessive cortisol production. This is either due to a tumor in the adrenal glands, known as adrenal Cushing’s syndrome, or excessive production of ACTH by a tumor somewhere else, known as Cushing’s disease.

Other reasons for elevations in your cortisol levels include:

• Alcohol: Chronic or excessive alcohol consumption can disrupt your cortisol regulation. Alcohol affects the adrenal glands and HPA axis. Alcohol is primarily metabolized in the liver. Liver dysfunction due to drinking excessively can contribute to cortisol dysregulation.
• Sleep deprivation: Getting too little or poor-quality sleep disrupts the normal diurnal rhythm of cortisol.
• Medications: Medications like corticosteroids elevate cortisol levels and can suppress your natural production.
• Mental health conditions: Anxiety disorder and chronic depression are two mental disorders in particular that are associated with changes in cortisol regulation.
• Obesity: Fat cells, known as adipose tissue, produce cortisol. With obesity, there may be an increase in visceral fat, leading to elevated cortisol. This can lead to a cycle where cortisol promotes abdominal fat storage and further cortisol production.
• Inflammation and chronic illnesses: Certain chronic diseases or inflammatory conditions can persistently over-activate the immune system. This leads to increased cortisol production because the body is responding to inflammation.
• Polycystic ovary syndrome (PCOS): Women with PCOS may have elevations in their cortisol levels, often because of insulin resistance.
• Genetics: These factors can play a role in cortisol regulation, with some people potentially being more susceptible to cortisol dysregulation because of genetic variations that affect their HPA axis.

While not a direct cause of high cortisol, certain nutrient deficiencies can play a role and can contribute to HPA axis dysfunction. These include:

• Vitamin C supports the adrenal gland. Inadequate levels can impact adrenal function, influencing cortisol production.
• Vitamin B5, pantothenic acid, is involved in coenzyme A synthesis. This is needed for the production of adrenal hormones, including cortisol.
• Vitamin B6 is part of the conversion of tryptophan to serotonin. Serotonin is a neurotransmitter influencing mood, and levels can indirectly affect cortisol regulation. Low B6 levels can impact serotonin synthesis and your stress response.
• Zinc is involved in the function of enzymes needed for steroid hormone metabolism, including cortisol.

Can You Test Your Cortisol Levels at Home?

While you may feel like you have symptoms of high cortisol, it’s hard to know without testing them. You can get a baseline with an at-home test using saliva. These kits measure cortisol levels in your saliva to provide a snapshot of your levels throughout different times of the day. Saliva cortisol testing is used to assess what’s known as the diurnal rhythm of cortisol, which generally follows a set pattern throughout the day.

While saliva cortisol testing can be useful, it could be more accurate than a blood test used in a clinical setting.

Cortisol levels vary naturally throughout the day, peaking in the morning and reaching their lowest level in the evenings, which is why the at-home testing is done in a certain way.

The first sample is usually collected within 30 minutes of waking up to capture peak levels. Then, an afternoon sample may be taken around 4-5 hours after a morning sample. A third sample may be collected in the early evening, and some test kits ask for a nighttime sample, usually right before bed.

These kits measure cortisol at specific times, providing insights into how you respond to stress and observing natural fluctuations in levels throughout the day.

How to Lower Cortisol Naturally

There are natural ways to lower cortisol based on certain lifestyle changes.

These include:

• Regular exercise: Exercising stimulates endorphin release, which helps promote feelings of well-being. Exercise also helps regulate your HPA axis, reducing excessive cortisol production. If you exercise consistently, you can improve your mood, reduce stress levels, and sleep better. While physical activity is critical to managing cortisol levels, you don’t want to overdo it. For example, exercise that’s too strenuous can have the opposite effect. Moderate-intensity exercise is often ideal for managing stress, combating chronic illness, and regulating stress and cortisol response.
• Adequate sleep: During deep sleep, cortisol levels usually decrease, allowing your body to recover and maintain a healthy diurnal cortisol rhythm. Restful sleep also promotes hormonal balance, reduces cortisol levels during the day and improves your body’s ability to deal with stress.
• Mindfulness and relaxation techniques: Mindfulness strategies like deep breathing and meditation can help activate your relaxation response, improving stress resilience, lowering cortisol levels, and improving emotional well-being.
• Healthy diet: Our food impacts our cortisol levels; certain choices can help reduce them. For example, caffeine can raise cortisol, as can added sugar and refined grains. Foods that stabilize and nutrient-rich blood sugar levels can prevent fluctuations that otherwise trigger cortisol release. Nutrients like omega-3 fatty acids stabilize energy levels, reduce inflammation, and naturally lower cortisol.
• Social connection: A social and emotional support network can trigger the release of oxytocin, a hormone that counteracts the effects of cortisol. A strong, supportive social network also contributes to emotional well-being, can help lower stress and regulates stress response.
• Laughing: It sounds silly, quite literally, but laughing and enjoying activities can release endorphins and help if you’re dealing with too much cortisol.
• Cognitive-behavioral therapy (CBT) is an approach to therapy that helps you identify and change negative thought patterns and behaviors. It changes your perception of stressors and modulates your response to stress. CBT can also help you develop healthier coping mechanisms.
• Hydration: Dehydration activates your stress response, increasing cortisol levels.
• Reduce caffeine intake: Caffeine is a central nervous stimulant that can lead to chronically high cortisol levels. It stimulates the release of cortisol through the activation of the HPA axis. Peak cortisol levels increase usually within 30 to 60 minutes after consuming caffeine.

How to Lower Cortisol Levels with Supplements

While you can make lifestyle changes to lower cortisol naturally, some supplements can help. Remember to always speak to a doctor about any new supplements you try. Some of the natural supplements to naturally lower high cortisol levels include:

Ashwagandha

Ashwagandha is one of the best supplements for naturally lowering cortisol. It’s an adaptogenic herb that may help modulate your stress response by balancing cortisol levels. Ashwagandha interacts with the HPA axis and has anti-inflammatory effects as well.

Typically, doses of ashwagandha to lower cortisol range from 300 to 600 mg per day, and it may be taken with meals or as directed on the product label.

Rhodiola Rosea

Rhodiola rosea is also an adaptogen, and it’s believed to regulate the stress response. It may lower cortisol levels naturally if they’re too high and increase your body’s resistance to stress. Common doses range from 200 mg to 600 mg a day. It’s often taken in the morning because it can have energizing effects.

Phosphatidylserine

Phosphatidylserine taken as a supplement may help regulate cortisol levels before and after stressful events. It has a potential calming effect and is involved in cell communication. Dosages typically range from 100 mg to 600 mg a day, and they may be taken in divided doses throughout the day, ideally with food.

Magnesium

Magnesium is involved in numerous enzymatic reactions related to stress response. It may help modulate the activity of the HPA axis, reducing cortisol levels. Magnesium is best absorbed with food; a standard range is between 200 and 400 mg daily.

L-Theanine

L-theanine, naturally found in tea leaves, is a popular supplement that promotes calm and relaxation. It influences the brain’s neurotransmitters and reduces cortisol levels. L-theanine can be taken throughout the day or before bed. Doses typically vary between 100 mg and 200 mg daily.

Omega-3 Fatty Acids

Omega-3 fatty acids like EPA and DHA, found in fish oil, are anti-inflammatory and may help positively influence the stress response system. Omega-3 supplements can be taken with meals, and a common recommendation is to have around 1,000 mg a day of a combination of EPA and DHA.

You can incorporate more healthy fats into your diet, even without omega-3 supplements.

Vitamin C

Vitamin C is an antioxidant that may counteract the effects of stress on the body and support the health of the adrenal glands. The recommended vitamin C dose is 90 mg for men and 75 for women, but people often take much higher doses. Liposomal vitamin C is the best-absorbed supplemental form.

Do Somatic Exercises Reduce Cortisol Levels Naturally?

Somatic exercises involve conscious body awareness and movement to improve physical function and reduce muscular tension. They can lower stress and may indirectly help lower cortisol naturally.

Engaging in somatic exercises like gentle stressing or mindfulness movement helps activate your body’s relaxation response, which counteracts the cortisol-releasing stress response.

Other benefits of somatic exercises, particularly for stress and naturally lowering cortisol, include:

• Somatic practices emphasize the mind-body connection and stress management. Learning to recognize and release tension leads to a more relaxed physiological state.
• These exercises can help promote relaxation so that you can have better sleep quality, and enough of it is a requirement for cortisol regulation.
• Somatic exercises often focus on releasing muscle tension and contribute to relaxation, indirectly influencing cortisol levels.
• Engaging in somatic exercises can increase positive feelings and contribute to an overall sense of well-being, which helps counteract stress and may modulate cortisol.

The Relationship Between Gut Health and Cortisol

Another area of research to determine if your goal is to manage your stress response and lower cortisol is your gut health. Communication via the gut-brain axis involves a network of signals between your central nervous system and the enteric nervous system in your GI tract. The hormonal, immune and neural pathways are affected.

Elevated cortisol can influence gut motility and reduce blood flow to your digestive system. The reduced blood flow affects the composition of the gut microbiota. Prolonged or chronic stress can lead to inflammation in the GI tract, which can affect the function of the gut barrier and may be linked with irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).

The gut microbiota consists of microorganisms living in the gastrointestinal tract. These microorganisms can influence the HPA axis and impact stress response and cortisol regulation.

Microbes in the gut ferment dietary fiber to produce short-chain fatty acids like butyrate. Trying a short-chain fatty acid supplement or consuming more fiber may have anti-inflammatory effects that can positively affect the HPA axis and modulate cortisol levels.

Research also shows that some probiotics can modulate the stress response and cortisol levels.

A balanced, diverse diet supports gut microbiota diversity, and that can regulate cortisol. Additionally, a healthy gut is needed to properly absorb nutrients, and having adequate nutrient status of vitamins and minerals helps your HPA function optionally, contributing to cortisol regulation.

What does all this mean? If you want to avoid having your cortisol levels rise too much or lower them currently, consider eating gut-healthy foods, taking a short-chain fatty acid supplement and taking a probiotic.

Final Thoughts—How to Lower Your Cortisol Levels

If you’ve wondered how to lower cortisol naturally, you’re not alone. It’s a common question as more people learn about the impact of adrenal health and look towards ways to reduce and manage stress and begin lowering cortisol levels and other stress hormones. There are ways that you can lower your cortisol naturally, but it can take time. Adaptogen supplements, for example, often take several weeks up to a few months to fully start to show their beneficial effects. Still, the comprehensive benefits it can have on your health to make this effort are impressive.

Of course, this isn’t medical advice, and if you have questions about how to lower cortisol naturally, your cortisol levels or supplements, please speak with a healthcare professional.