Best Supplements to Reduce Cortisol (extensive guide)

Last updated June 26, 2024.
Edited and medically reviewed by Patrick Alban, DC. Written by Deane Alban.

These supplements are proven to reduce cortisol, a stress hormone that, in excess, is often the cause of physical and mental health problems.

Ashwagandha

Ashwagandha (Withania somnifera) is a traditional Ayurvedic herb used mainly to treat anxiety.

It belongs to a select group of herbs referred to as adaptogens — natural remedies that counter the physical and mental effects of stress.

" Ashwagandha excels at stress reduction and decreases cortisol significantly more than many other supplements.

Adaptogens are neither stimulating nor sedating, but bring the body into a state of balance known as homeostasis.

This makes it a good choice if you are both stressed and fatigued.

Arctic root can also significantly reduce depression symptoms, sometimes by as much as 50%. 

It works not just by reducing cortisol, but also by increasing dopamine, serotonin, and norepinephrine — brain chemicals that have an appreciable impact on mood. 

One clinical trial showed that Arctic root significantly lowered the cortisol response brought on by chronic stress. 

Study participants experienced less burnout and improved mental performance.

Arctic root goes by many common names including rose root, rosenroot, and golden root.

So when choosing a supplement, be sure to look for one that contains genuine Rhodiola rosea.

Bacopa

Bacopa (Bacopa monnieri) is another traditional Ayurvedic herb that’s considered both an adaptogen and a nootropic — a substance that safely enhances mental performance.

Dozens of studies on thousands of people have reached the same conclusion: that ginkgo does very little to improve memory or help prevent mental decline in healthy adults. 

However, ginkgo does reduce blood pressure and symptoms of stress by lowering cortisol levels. 

Cordyceps

Cordyceps is a fungus used in traditional Chinese medicine mainly to increase stamina and promote longevity.

Cordyceps is a genus of over 750 species, but two, Cordyceps sinensis and cordyceps militaris, are commonly sold as supplements. 

You won’t find cordyceps growing in the woods though; this fungus is a parasite that grows in caterpillars!

Cordyceps has been found to improve physical performance and, as an adaptogen, is believed to normalize cortisol levels.

Other Supplements That Lower Cortisol

Not all supplements that reduce cortisol in humans are herbs.

This next group of supplements is a mixed bag that includes fats, a compound found only in tea, and a certain kind of fiber.

Fish Oil

Fish oil is the most popular supplemental source of omega-3 essential fatty acids.

Fish oil supplements have positive effects on brain functions of all kinds — mood, memory, cognition, and general mental well-being.

One of the ways it works is by blunting the stress response and effectively reducing cortisol levels. 

Impressively, it is the only supplement to receive a qualified stamp of approval from the US Food and Drug Administration for cognitive decline and dementia. 

Numerous studies have measured the effects of phosphatidylserine on the stress experienced by athletes such as runners, cyclists, golfers, and even Olympians.

During these studies, it was discovered that phosphatidylserine decreased cortisol, increased physical performance, and reduced post-exercise muscle soreness and recovery time.  

L-Theanine

L-theanine is an amino acid found almost exclusively in black, green, white, and oolong teas.

It is widely regarded for inducing a state of “calm attentiveness.”

Cortisol reduction may be one of the ways it achieves this.

When study participants were given a drink that contained 200 mg of l-theanine, they reported feeling less stressed afterward and their cortisol response was substantially blunted for up to three hours. 

It would be hard to consume this much l-theanine from tea which generally has 25 mg per cup, but you can easily get a 200 mg dose with an l-theanine supplement.

Prebiotics

Prebiotics are foods that contain insoluble fibers that “good” intestinal bacteria feed on.

So the next time you are stressed out and tempted to grab unhealthy comfort food, reach for a snack that contains one or more of these top prebiotic foods instead.

Supplements That May Reduce Cortisol

This next group includes supplements that may reduce cortisol.

And what does that mean?

The one study performed on humans found that it decreased cortisol levels, but only in trained athletes after heavy physical exertion. 

Unless you are an athlete, there’s currently little evidence that schisandra will reduce your cortisol levels.

Magnesium

While magnesium definitely is a relaxing, anti-anxiety mineral, the evidence for magnesium lowering cortisol levels is inconsistent.

Various studies have concluded that magnesium decreases cortisol (after exercise), that magnesium has no effect on cortisol levels in sedentary subjects, and that magnesium substantially increases cortisol (after exercise). 

And other research suggests that magnesium modulates the release of cortisol, dialing it up and down as needed. 

Curcumin

Curcumin is the main bioactive compound in the spice turmeric.

It is a top-notch brain supplement that’s beneficial for anxiety, depression, and neurodegenerative diseases.

It has been found to normalize cortisol balance, adrenal gland function, and brain-derived neurotrophic factor (BDNF) levels, but only in lab animals so far. 

Vitamins

Numerous vitamins show some cortisol-busting potential.

Vitamins C, B1, B2, and B3 (niacin) have been found to reduce cortisol, but only after prolonged physical exercise. 

Zinc

People with Addison’s disease, also known as adrenal insufficiency, benefit from licorice root supplements which contain glycyrrhetic acid, a compound that increases cortisol. 

Licorice root (Glycyrrhiza glabra) is a multipurpose herb used in both traditional Chinese and Ayurvedic healing, most commonly for digestive disorders.

You may be familiar with it as the flavoring used in natural licorice candies.

Clearly, licorice is one supplement to avoid if you want to decrease cortisol. 

Which Cortisol Supplements to Try First

With a number of cortisol-reducing supplements to choose from, you may be unsure which one or ones to try first.

Here are my recommendations in priority order.

#1. Satisfy Your Core Nutritional Needs First

Having a nutritional deficiency is a physical stressor, so it’s imperative that you meet your daily requirements of vitamins, minerals, and particularly, essential fatty acids.

Stress is a notorious nutrient drain and virtually everyone under stress could benefit from a high-quality multivitamin-mineral supplement and an omega-3 supplement in the form of fish oil or krill oil.

Most multivitamin supplements are relatively low in magnesium, so consider taking additional magnesium separately.

Magnesium is extremely important for combating stress and it’s estimated that 75% of us have an inadequate intake. 

#2. Try Ashwagandha or Phosphatidylserine

Next, I’d suggest starting with either the traditional Ayurvedic remedy ashwagandha or phosphatidylserine, depending on which symptoms of stress you’re experiencing.

Ashwagandha excels at stress reduction and decreases cortisol significantly more than many other supplements.

It’s a good choice if you have anxiety, insomnia, or depression fueled by stress.

Phosphatidylserine is another proven cortisol reducer.

It’s also an excellent brain supplement that improves memory and protects against mental decline while enhancing physical performance.