Cortisol is the hormone that flushes your blood during periods of high stress, and you need to manage it. There is a pair of glands situated at your kidneys. These are the adrenal glands that produce cortisol in most animals.
The hormone has distinct effects on the processes of your body. It enhances your blood pressure, stops digestion, and increases the amount of glucose available in your body. Moreover, it also increases your heart rate and may assist your body in case of flight or fight response.
High-stress events can affect your body in the long run, with extreme anxiety, depression, or heart disease. You may even develop hypertension or migraines.
Certain diseases include stress as the primary symptom, and it’s your body’s way of telling you it needs treatment or medication. However, you need to keep down the cortisol levels in your body by regulating them daily.
Herbs for Reducing Cortisol
Following are some of the most reliable herbal ingredients that reduce cortisol levels. People have been using these substances for centuries. Therefore, there is anecdotal evidence regarding their efficacy backed by scientific data.
Ashwagandha
The herb is indigenous to the Himalayan regions. The herb is commonly known as winter cherry. Moreover, it is a part of traditional medicine. It acts as an adaptogen and balances your body’s flight or fight response. Consequently, it reduces cortisol levels and soothes your mind and body.
It promotes homeostasis, which is the process that helps maintain the physiological states of your body. Recent data suggest that including ashwagandha in your routine can regulate cortisol levels. The reduction in the stress hormone ultimately provides your body the space it needs to gain energy and health.
Arctic Root
Another class of adaptogens includes arctic roots. These compounds work against high cortisol levels. The herb is native to the hilly regions of Asia and Europe. It has been a part of the Eurasian culture for regulating the cortisol levels of your body.
Arctic root goes by common names such as rose or golden root. The herb is useful in cases of chronic stress. It induces the production of dopamine and serotonin in your body, ultimately lowering cortisol levels.
The substance may also have a slightly stimulating effect. It may boost your overall energy and motivation to go on about your daily tasks.
Moreover, one of the key signs of chronic stress includes burnout. The exhaustion may prevent you from excelling in your regular activities. Therefore, the herb effectively eradicates these stress hormone impacts and enhances your performance.
Bacopa
Bacopa is a type of adaptogen that also acts as a nootropic. Nootropics are stimulating substances that boost your cognitive abilities. It may also protect against certain degenerative diseases such as Alzheimer’s.
The herb is present in almost all regions of the world, such as America, Europe, Australia, and Asia. It is effective against chronic anxiety and reduces the stress hormone cortisol. Moreover, it stabilizes your body and keeps the health of your vital organs in check. After maintaining homeostasis in your body, that herb may allow your mind to think clearly.
You may also witness an increase in productivity followed by lower cortisol levels. The herb may also help you regulate your energy according to the time of the day. Therefore, you are likely to have improved sleep quality.
Ginkgo
Ginkgo trees are native to China and have been a part of traditional Chinese medicine. These substances help balance the effects of high cortisol levels. An increase in stress hormones enhances your blood pressure.
The blood may exert pressure in the vessels, which induces stress on various organs. Over longer periods, the high blood pressure may also form clots, making its passage through the veins more problematic.
The herb may help you to reduce cortisol and, as a result, dilate your blood. It may also prevent clot formation, making it easier for blood to pass through arteries.
Cordyceps
The parasitic fungus is commonly present around China. It may predate various insect species, such as caterpillars. Finding the fungus around you is difficult because it is not on the dead and decaying logs. Moreover, the labs treat the fungus to make it suitable for consumption. Results show that it may help you with high cortisol levels. It reduces the symptoms of the stress hormone.
It may also promote the function of the other hormones of adrenal glands that are active during flight and fight response. Therefore, it may sharpen the natural abilities or instincts of your body.
Compounds to Reduce Cortisol
Besides herbs, numerous substances act as supplements to reduce cortisol. These include fats, amino acids, and fibers.
Fish Oil
Fish oil is rich in fatty acids such as omega 3, one of the two compounds that helps the brain function. Omega-3 directly nourishes the brain and boosts its health. Therefore, it may also work against elevated cortisol levels. You can also take fish oil supplements to lower cortisol.
The compound is helpful in the case of certain disorders such as ADHD, depression, and anxiety, followed by elevated cortisol levels. Certain types of mega-3 fatty acids are the parts of brain structure, and their reduction may impact its integrity.
An optimal intake of these healthy fats can maintain your brain activity and lower cortisol levels. You may notice an overall increase in cognitive performance, mental resilience against stress, and positive mood.
Phosphatidylserine
Phosphatidylserine is an essential phospholipid that plays various roles in the cells. It keeps the structure of cellular membranes intact. Moreover, it may promote communication between the cells by sending signals.
It has a significant effect on your brain and nervous system. The compound can protect your brain against various dioxins. It may boost your cognitive powers and help balance the stress hormone.
It helps your brain through the aging process and ensures that it does not become susceptible to generate diseases. Moreover, it is present in most foods; however, supplements are also available.
It may prevent disorders such as ADHD by boosting your focus and reducing hyperactivity. High stress is common among athletes going through extreme physical activity. They may also struggle with their sleep quality due to fatigue.
The amino acids may enhance their performance by boosting their energy levels. Moreover, it may reduce cortisol levels and ease your muscle movements after tough workout sessions.
L-Theanine
The amino acid is similar to two essential amino acids in our body. It is present in various forms of tea, such as black and oolong. People usually include amino acids in their dietary supplements as a part of their morning or night routine. Afterward, they may notice a constant mental clarity that helps them survive the day. The compound is shown to respond against the stress hormone.
The amino acid reduces high cortisol levels and soothes your mind and body. It does not act as a stimulant. The users report that they experience a calm and light mood and are less likely to be agitated.
Prebiotics
These are the plant fibers that are a nutrition source for gut bacteria. Gut bacteria are a part of our digestive system and protect us against various infections. They are useful in strengthening our immune system.
The gut bacteria use these fibers to optimize their growth and function. Therefore, these maintain digestion which gets disrupted due to high cortisol levels. The immune system may also help you against microbial attacks on your body that may, in turn, increase cortisol levels.
The compounds make your body resistant to high cortisol levels due to the activity of gut bacteria. Therefore, balance your diet to include grain and vegetables to get a good intake of prebiotics.
Following are some of the best prebiotic sources to boost your immune system’s gut health and decrease cortisol.
- Garlic
- Banana
- Onion
- Apples
- Leeks
- Asparagus
- Tomato
- Chocolate
- soybeans
Potential Cortisol Reducing Supplements
A range of compounds works to decrease cortisol levels in animals. However, there have been no trials of these substances. Only after these can we get sufficient data to prescribe these substances to humans for getting lower cortisol levels.
Most animal models mimic the exact processes that may occur in humans. Therefore, these compounds can be helpful to get lower cortisol levels. Numerous substances are present in this category, such as probiotics, lemon balm, and holy basil.
Ginseng
Through many years scientists tested ginseng on rat and mouse models to see its cortisol-reducing activity. However, in certain clinical trials, the results are not shown to be effective for humans.
Ginseng can improve your brain health and cognitive power. Therefore, it may hypothetically lower cortisol levels. In rats, it also reduces anxiety and the stress it induces.
Schisandra
It grows in northern China and goes by the common name of Mongolian cherry. The substance has been a part of Chinese traditional medicine. Moreover, it acts as an adaptogen and mediates the body’s responses and immune system.
It may also help with fatigue and exhaustion and induce sleep. It improves vitality in athletes and helps them fight post-workout stress. Therefore, there is evidence suggesting that it may help decrease cortisol levels and ensure mental and physical well-being. However, most of these findings are derived from animal models and are insufficient to categorize the compound as an effective supplement.
Minerals
The data on the stress-reducing effects of minerals is contradictory and insufficient.
Magnesium
Some of the studies suggest that it produces lower cortisol levels. However, this may only be possible for people with a highly active routine. Other studies show no effect on cortisol levels in people with an idle lifestyle. Moreover, in some cases, magnesium can also increase the cortisol level and cause high stress after an extreme workout.
Research also shows that it regulates cortisol levels according to metabolic requirements. Therefore, it is not yet advisable to use magnesium for treating stress-related disorders.
Zinc
Zinc can restrict the blood flow of cortisol; however, the results are usually insignificant. Therefore, it does not effectively treat anxiety and stress.
Curcumin
It is the central substance in turmeric, the common spice in Asia. The compound has various protective properties. It maintains your brain health and reduces the chances of developing neurodegenerative disorders. It also lowers cortisol and blood flow and optimizes the function of glands.
Vitamins
Vitamins may lower cortisol according to the extent of your physical activity. However, they can boost your brain health. Moreover, they can improve your body functions and balance stress hormones.
Increasing Cortisol
Cortisol usually disrupts moods, causes depression, and enhances anxiety. Therefore, people usually take supplements to treat anxiety and reduce cortisol. However, in some diseases, the cortisol level drops to the bare minimum.
An optimal cortisol flow in your body maintains your muscles, weight, and metabolism. In cases of Addison’s disease, the adrenal glands cannot produce normal cortisol levels. As a result, your blood pressure drops, followed by anxiety, low weight, and darkened patches on your skin.
In such disorders, you may need supplements to increase cortisol. One of the most common supplements is licorice root is quite helpful. It promotes the cortisol uptake in your body, and as a result, you regain normal levels.
Licorice root produces certain compounds that can, in turn, help cortisol production. It is part of various traditional medicines and has effective outcomes.
How to Begin with Cortisol Supplement
If you are trying to eradicate your stress symptoms and reduce cortisol, you must follow the following steps.
Monitor Your Symptoms
If you analyze the signs of your stress, you will know what kind of treatment you need. You will have extreme anxiety and panic attacks if you suffer from high cholesterol levels. In such cases, you need to reduce cortisol levels significantly.
Maintain Your Diet
A balanced diet has all the necessary substances to lower cortisol levels. Ensure that you do not have any nutritional deficiencies. Keep your vitamin, prebiotics, carbohydrate, and protein levels in check to lower cortisol. They will give you lower cortisol for prolonged periods and during older age.
Use Ashwagandha
To lower cortisol, instantly try herbs. For beginners, this herb can be quite useful. It has antioxidant properties and lowers cortisol. You can get patent products or use the rots for making tea. You can also look for ashwagandha supplements for energy boost.
It will also boost your immunity and vitality. The herbal supplements can regulate your cortisol levels without producing adverse effects.
Conclusion: What Reduces Cortisol Quickly?
Cortisol can have many adverse effects. However, the necessary supplements and herbs can reduce this stress-causing hormone. We hope this article helps you reduce your stress levels and lead a happy, balanced life.
