What Are the Best Supplements to Reduce Cortisol Naturally?

Cortisol plays a critical role in the body. Regulating metabolism, immune function, and most importantly, managing our response to stress are all among this hormone’s main responsibilities. But when cortisol levels remain elevated for extended periods, it can contribute to fatigue, weight gain, disrupted sleep patterns, and overall feelings of burnout.

Fortunately, certain supplements can help bring cortisol back into balance, supporting a calmer, more resilient body and mind. In this guide, we’ll explore what cortisol is, how it affects your body, what causes high levels, and the best supplements to support a healthy stress response.

Table of Contents:

• What Is Cortisol?
  
• How Does Cortisol Affect Your Body?
  
• What Causes High Cortisol Levels?
  
• What Supplements Help Reduce Cortisol?
• What Are Other Ways to Reduce Cortisol?
• Next Steps: Balance Your Cortisol Levels Naturally
  

What Is Cortisol?

Cortisol is a hormone produced by the adrenal glands in response to stress. It plays a vital role in various bodily functions, including metabolism, immune response, and blood sugar regulation. Often referred to as the “stress hormone,” cortisol is released during moments of physical or emotional stress to help the body respond effectively (i.e., survive until the danger has passed). While this response is helpful in short bursts, chronically high cortisol can lead to long-term health issues. When faced with a stressful situation — whether it's a looming deadline, an argument, or reacting to physical danger — cortisol levels rise to help the body respond appropriately.

Chronic stress can keep cortisol elevated for extended periods. This prolonged activation of the stress response can lead to fatigue, weight gain (especially around the midsection), disrupted sleep, brain fog, and even increased inflammation. Over time, excessive cortisol output can contribute to adrenal dysfunction, making it harder for the body to manage stress effectively.

The good news? By incorporating specific nutrients and supplements into your routine, you can support your body’s ability to regulate cortisol levels, promote resilience, and maintain overall well-being.

How Does Cortisol Affect Your Body?

When cortisol is in balance, it helps the body function efficiently. However, elevated cortisol levels over time can contribute to:

• Fatigue and brain fog: High cortisol can disrupt sleep and cognitive function.

• Weight gain: Especially around the midsection due to increased glucose production.

• Weakened immune function: Chronic stress can suppress the immune system, making you more susceptible to illness.

• Digestive issues: Stress slows digestion, which can lead to bloating, discomfort, and poor nutrient absorption.

• Mood imbalances: Anxiety, irritability, and even depression can be linked to prolonged stress exposure.

Regulating cortisol is essential for maintaining energy, mental clarity, and long-term health.

What Causes High Cortisol Levels?

Several factors can contribute to chronically high cortisol, including:

• Chronic stress: Emotional, mental, or physical stress can keep cortisol elevated.

• Poor sleep quality: Disruptions to the sleep cycle can interfere with cortisol regulation.

• Overconsumption of caffeine: Excess caffeine can stimulate cortisol production.

• Inflammation and poor gut health: The gut and brain are closely connected, and imbalances in gut bacteria can increase stress-related inflammation.

• Nutrient deficiencies: Low levels of key minerals and vitamins can impair the body's ability to regulate stress.

Addressing these factors through supplementation, diet, and lifestyle changes can significantly improve cortisol balance.

What Supplements Help Reduce Cortisol?

Several natural supplements have been shown to support cortisol regulation and stress resilience. Here are some of the most effective:

Adaptogens: Supporting the Body’s Stress Response

Adaptogens are plant-based compounds that help the body adapt to stress more efficiently. They often work by supporting the hypothalamic-pituitary-adrenal (HPA) axis, the system responsible for regulating cortisol production.

Several well-researched adaptogens have been shown to help modulate stress levels:

• Rhodiola Rosea: One of the most well-studied adaptogens, rhodiola is known for its cognitive benefits. It helps enhance mental clarity and stress resilience while reducing fatigue and the negative effects of prolonged stress. It’s been shown to improve mental performance and reduce burnout, making it especially beneficial for those experiencing high workloads or chronic stress.

• Ashwagandha: Ashwagandha helps regulate cortisol by supporting adrenal health. It has been shown to reduce cortisol levels, support relaxation, and improve sleep quality. Studies show that ashwagandha supplementation can reduce stress and anxiety while promoting overall relaxation and mental clarity.

• Holy Basil (Tulsi): A powerful antioxidant-rich herb that supports emotional well-being and promotes a balanced stress response.

• Ginseng: Ginseng is an adaptogen that helps support energy levels while reducing stress-related fatigue. It promotes overall well-being by balancing cortisol and enhancing resilience to mental and physical stressors.

• Cordyceps Sinensis: Cordyceps is a medicinal mushroom and natural nootropic known for its ability to support adrenal function, cognitive performance, and energy production. It has been studied for its role in balancing stress hormones, enhancing mental clarity, and promoting endurance during physical and mental stress.

Adaptogens are an excellent tool for managing cortisol naturally, which is why they are included in BodyBio Calm — a comprehensive formula designed to support stress resilience through a blend of adaptogens, amino acids, and phospholipids.*

Phospholipids: Essential Nervous System Support

While adaptogens help regulate cortisol at a systemic level, phospholipids provide foundational support at the cellular level. Phospholipids are structural components of cell membranes, particularly in the brain and nervous system, where they play a vital role in communication and stress regulation.

Two of the most beneficial phospholipids for cortisol balance include:

• Phosphatidylserine (PS): Phosphatidylserine is a phospholipid that plays a critical role in cellular function and nervous system support. Known for its role in cognitive function, PS has been shown to help regulate cortisol production, improve focus, and enhance memory. It also helps regulate cortisol levels, reduce stress-induced cognitive decline, and support overall brain health.*

• Phosphatidylcholine (PC): Supports overall brain health and cellular integrity, reducing the impact of chronic stress on the nervous system.*

Since prolonged stress can deplete these critical nutrients, supplementing with phospholipids may help promote a more balanced response to stress and protect cognitive function.*

Amino Acids: Building Blocks for Stress Resilience

Amino acids are the fundamental building blocks of proteins, playing a crucial role in neurotransmitter production, brain function, and overall stress resilience. Certain amino acids help regulate cortisol levels, support adrenal function, and promote relaxation, making them valuable for managing chronic stress and maintaining a balanced nervous system.

Several key amino acids have been studied for their role in stress modulation:

• Taurine: This amino acid helps stabilize the nervous system by supporting GABA production, the brain’s primary calming neurotransmitter, helping to reduce stress, promote relaxation, and reduce overstimulation. Taurine has been shown to help balance cortisol levels and improve stress tolerance.

• Glycine: Glycine supports relaxation by enhancing GABA activity and promoting restful sleep. It also plays a role in regulating the body's autonomic nervous system, helping to counteract the effects of excessive cortisol.

• L-Theanine: Found naturally in green tea, L-theanine promotes relaxation without drowsiness by increasing alpha brain wave activity, which is associated with calm focus. It has been shown to reduce cortisol levels while enhancing cognitive function, making it an excellent choice for those experiencing mental stress.

• L-Tyrosine: Tyrosine is a precursor to dopamine, norepinephrine, and epinephrine, neurotransmitters that are depleted under chronic stress. Supplementing with L-tyrosine can help maintain mental performance and focus during stressful situations, preventing stress-related fatigue.

• Glutamine: A critical amino acid for gut health and immune function, glutamine can help counteract the negative effects of stress-induced intestinal permeability (also known as leaky gut), which can contribute to systemic inflammation and cortisol dysregulation.

Amino acids provide essential support for stress resilience by stabilizing neurotransmitter levels, supporting adrenal health, and promoting relaxation. When combined with adaptogens, phospholipids, essential minerals, and fatty acids, they can help create a comprehensive approach to managing cortisol and maintaining overall well-being.

Electrolytes & Minerals: Restoring Balance

Cortisol imbalances are often linked to mineral depletion. Stress increases the body’s demand for electrolytes and trace minerals, which play essential roles in maintaining cellular balance and adrenal function.

When these key minerals are low, the body may struggle to regulate cortisol effectively, leading to symptoms like fatigue, brain fog, and increased sensitivity to stress. Some of the most important minerals for stress regulation include:

• Sodium & Potassium: Essential for adrenal function and cellular hydration, helping to regulate fluid balance, nerve signaling, and stress adaptation. These minerals work together to support proper cortisol regulation, ensuring that the adrenal glands function optimally while maintaining hydration and electrolyte balance within cells.

• Magnesium: Magnesium is an essential mineral for relaxation, helping regulate neurotransmitters that control stress and mood. Magnesium deficiencies are common in people with chronic stress. Supplementing with magnesium can support cortisol regulation and improve sleep quality.

• Trace Minerals: Micronutrients such as zinc, selenium, and manganese support hormone regulation, immune function, and stress adaptation. These minerals play essential roles in enzyme activity, antioxidant defense, and neurotransmitter balance, all of which help the body manage cortisol levels effectively.

Two products specifically designed to replenish these vital nutrients are e-lyte, a balanced electrolyte formula, and the brand new ReMineralize, a macro and trace mineral supplement designed for long-term adrenal and cellular support.*

Fatty Acids: Essential Support for Stress and Cortisol Balance

Fatty acids, particularly omega-3s, play a crucial role in regulating inflammation, supporting brain function, and promoting a balanced stress response. Chronic stress and elevated cortisol levels are often associated with increased inflammation, which can contribute to fatigue, cognitive difficulties, and weakened immune function.

Omega-3s have been shown to help regulate the body’s stress response by lowering cortisol spikes and improving mood stability. They also support heart health, cognitive performance, and overall well-being, making them a valuable addition to a cortisol-balancing routine.

To maintain optimal fatty acid levels, incorporating high-quality fish oil, a plant-based omega-6 & 3 blend like Balance Oil, or omega-3-rich foods like wild-caught salmon, flaxseeds, and walnuts can help support a healthy stress response and long-term resilience.

What Are Other Ways to Reduce Cortisol?

In addition to supplements, lifestyle choices play a crucial role in maintaining healthy cortisol levels. Here are some key strategies:

• Prioritize sleep: Aim for 7-9 hours of quality sleep each night to support natural cortisol rhythms.

• Reduce caffeine intake: High caffeine consumption can keep cortisol levels elevated longer than necessary.

• Incorporate relaxation techniques: Meditation, deep breathing, and gentle movement like yoga can promote stress resilience.

• Maintain a balanced diet: Eating whole, nutrient-dense foods supports stable blood sugar levels and adrenal health.

• Exercise regularly (but not excessively): Moderate-intensity exercise can help regulate cortisol, but overtraining can spike stress hormones. If you’re in a phase of active burnout, practice low-intensity exercise only.

• Stay hydrated and replenish minerals: Electrolytes like those in e-lyte and ReMineralize help maintain cellular hydration and proper adrenal function.

Next Steps: Balance Your Cortisol Levels Naturally

Cortisol is an essential hormone, but when it remains elevated for too long, it can contribute to fatigue, cognitive challenges, and overall stress overload. The right combination of adaptogens, phospholipids, minerals, and fatty acids can help regulate stress levels, support adrenal function, and restore balance to the body.

Managing stress isn’t about eliminating it entirely — it’s about equipping your body with the tools it needs to adapt and thrive. Taking a proactive approach to stress management can help improve long-term resilience and overall well-being. With the right nutrients, your body can find the balance it needs to handle life’s daily demands more effectively. 

BodyBio Calm provides a targeted blend of adaptogens, amino acids, and phospholipids designed to support a healthy stress response, helping you stay grounded no matter what life throws your way.