Between social stressors, career pressures, workout worries, and constant concerns over whether we’re eating healthily enough, we all feel stressed out sometimes… however. If you’re thinking this is all part and parcel of modern-day life and something you should simply deal with, trust us, it’s really not.
With stress comes high cortisol levels, and with high cortisol levels comes, well, nothing good. So if you’re feeling frazzled, stretched too thin, or just plain burnt out, don’t despair. Your stress hormones and cortisol levels may peak from time to time, but we have the tips and tricks you need to keep them under control.
What Is Cortisol and Why Does It Matter?
Contrary to popular belief, cortisol, otherwise known as ‘the stress hormone’, helps you out more often than you know. Running late? Approaching an important deadline at work? Responding to an unexpected emotional event? It’s cortisol to the rescue. By elevating your alertness and providing a temporary boost of energy, it helps you to successfully navigate these high-pressure situations. And that’s not all…
- Cortisol peaks in the morning to help us wake up and start the day with high energy.
- Increases your blood glucose levels accordingly helping to regulate your metabolism
- Assists in regulating your blood pressure
- Benefits your immune system by reducing inflammation
The catch? While a small amount of cortisol can make us feel energised and on the ball, too much can wreak havoc on both the mind and the body. Hence the whole ‘stress hormone’ thing. You’ll also know cortisol as the ‘fight or flight’ response. Your body releases a surge of cortisol to give you the push you need to respond quickly.
If this happens repeatedly, as it does in times of continued high stress, it can lead to a host of problems such as trouble sleeping, weight gain, and even heart issues and a weakened immune system over time. These are only solvable by reducing those levels again. Here’s how to do that.
How to Lower Cortisol Levels Naturally
Okay, so cortisol isn’t all bad. It gets us out of bed, helps us hustle through deadlines, and saves us from a meltdown in unexpectedly stressful situations. But, when it’s dialled up too high for too long, our nervous systems demand some serious TLC.
Before deciding on your supplement regimen (don’t worry - we’ll get there!), remember that your daily habits can do a lot of the heavy lifting. Treat these new habits as the non-negotiables in your cortisol-calming toolkit, and plan out ways to incorporate them daily.
1. Prioritise Sleep (Seriously)
We know, we know. “Get a good night’s sleep” is the wellness equivalent of “eat your vegetables”, but we’re saying it for good reason. A lack of sleep directly spikes your cortisol levels. It messes with your blood sugar, mood, focus, and, as you’ve probably noticed, even brings on unhealthy food cravings. The antidote?
- Aim for 7–9 hours of good-quality sleep every night.
- Be consistent with your sleep and wake times. Oh, and try not to go too crazy on the weekends. No point in keeping a healthy sleep schedule if it goes completely out the window every Saturday and Sunday evening.
- Ditch the screens at least an hour before bed (it’s possible, we promise).
- Try magnesium or calming breath routines to help wind down (more on that in a bit).
2. Move Your Body, But Like, Gently
As you probably know, exercise is a natural stress reliever. But too much of this (usually) good thing can unfortunately raise your cortisol levels. Especially high-intensity workouts that don’t allow enough time for rest and recovery. So, if you feel yourself getting overwhelmed and realise your cortisol is peaking, try the following steps.
- Opt for gentle cardio such as walking, cycling, and swimming. These simple, low-intensity forms of exercise promote relaxation and aid stress management. They’ll keep your fitness levels up whilst helping to burn off any excess stress hormones.
- Speaking of low-intensity exercise, activities that incorporate slow stretching, like yoga and pilates, can signal your body to shift into “rest and digest” mode.
- Throw in some resistance training (like lifting weights or bodyweight exercises) a few times a week to support your hormone balance. Resistance training helps your body make important hormones like testosterone, growth hormone, and insulin. This means you’ll have more energy, sleep better, and feel generally happier and healthier. It also helps lower stress hormones (like cortisol) so you feel calmer and altogether stronger.
- Remember, rest days are not lazy days. They’re completely necessary for your recovery - and, yes, lowering cortisol levels!
3. Try Mindfulness, or at Least, You Know, Breathe
Mindfulness can be very simple and very effective when you do it right.
- Breathe Deeply
Practice intentional breathing to calm your nervous system in moments. In for 4, hold for 4, out for 4, hold for 4, and repeat. If that’s not for you, simply closing your eyes and doing nothing for 2 or 3 minutes can help reduce stress perception.
- Set 5 Minutes Aside Every Day
That might sound impossible but it needn’t be complicated or a big event. Even journaling or sipping quietly on your morning coffee without your phone or screens of any other kind to distract you counts.
4. Nourish Your Body
Low blood sugar and high cortisol? They go hand in hand. So, when you skip meals or find yourself accidentally running on caffeine alone (we’ve all been there), your body thinks it’s in danger and, you guessed it, ramps up the cortisol.
Here’s what you can do instead.
- Eat regular, balanced meals. Be sure to include sources of protein, healthy fats, and fibre in as many meals as possible. Bonus points if you manage to get magnesium-rich foods like leafy greens, nuts and seeds, and dark chocolate. They have the power to calm the nervous system and regulate your stress response.
- Cut back on ultra-processed foods. These food items will send your blood sugar on a rollercoaster ride, which can take hours to balance itself out again.
- Go easy on the caffeine! Caffeine stimulates the central nervous system causing cortisol to spike. Since your levels are already naturally higher in the mornings, it’s especially important not to over-consume caffeine-rich drinks in the early hours.
The Best Supplements to Reduce Cortisol
Whatever the reason for your cortisol spike, feeling anxious, tired, or wide awake at the wrong times isn’t fun! Luckily, certain supplements can offer extra support in balancing out those hormones. Here are some of the most effective, research-backed supplements to reduce cortisol:
-
Ashwagandha
A well-known adaptogenic herb that helps the body adapt to stress, it can effectively lower cortisol levels, support your mood, improve your energy and even your sleep patterns over time. Our Energy Blend in tasty lemon flavour contains Ashwagandha if you want to try it for yourself! -
Magnesium
Magnesium is an essential mineral that, if you didn’t know, is involved in hundreds of bodily functions. It supports relaxation, helps regulate your nervous system, and improves sleep. Level up your nighttime routine with our Sleep Bundle. It contains two of our best sellers, the Lipo Magnesium Shots and Snooze Strips. They’re specially formulated to support deep relaxation, natural sleep cycles, and overnight recovery. -
Omega-3 Fatty Acids
Found in fish oil and certain plant oils, omega-3s help lower inflammation and support brain health. Omega-3 fatty acids may also help limit cortisol spikes that are caused by physical or emotional stressors.
-
Phosphatidylserine
A natural compound found in the brain that helps regulate cortisol. In capsule form, however, it’s especially effective during, or just after, periods of intense exercise or prolonged stress. It can also support memory functions and help you focus.
Honourable Mentions:
- Rhodiola Rosea: An adaptogen that may reduce fatigue and enhance mental performance and, therefore, help to balance cortisol.
- L-theanine: An amino acid found in green tea that promotes calm alertness. L-theanine can reduce cortisol without causing drowsiness which makes it particularly useful for daytime stress support!
What Supplements Lower Cortisol Safely?
When it comes to lowering cortisol and managing stress, the above supplements are among the most widely researched natural options out there.
Studies frequently show that, when taken consistently, they can be effective in reducing stress-related symptoms, improving mood, and supporting sleep and focus.
Most are considered safe for general use, with typical daily doses ranging from 100–600 mg (or higher for omega-3s and magnesium), but it of course depends on your chosen supplement and which ones you plan on taking together. That’s why it's so important to choose high-quality, reputable brands and to follow the recommended dosages on their packaging.
As for side effects, if they do happen, they’re usually pretty mild when it comes to these supplements. However, look out for things like digestive upset and drowsiness to be safe. Also, some supplements can interact with medications, affect thyroid function, and may be unsuitable during pregnancy or breastfeeding.
How can you know for sure what supplements lower cortisol safely for you? Check in with a healthcare professional before starting any new supplement routine. And remember, as with most health and wellness journeys, you’ll likely see much better (and much faster!) results pairing supplements and healthy habits together.
Looking for even more guidance on your path to a healthier, calmer, more balanced you? Check out our wellness hub. It’s packed with tips, tricks, and all the info you’ll need along the way.