What Supplements Lower Cortisol? Natural Ways to De-Stress 

Feeling wired, tired, bloated, and cranky, for no obvious reason? If you’ve been snapping at your partner, waking up at 3 a.m. in a full-blown anxiety spiral, or wondering why your favorite jeans suddenly won’t zip, I’ve got two words for you: cortisol overload.

Hi, I’m Dr. Michelle Sands, board-certified naturopathic physician, hormone whisperer, and your trusted guide for getting back into balance, naturally. Today we’re talking about one of the most misunderstood hormones in your body: cortisol.

Let’s get into it.

What Is Cortisol, And Why Should You Care?

Cortisol is your body’s main stress hormone, released by the adrenal glands when your brain senses danger (real or perceived). Think of it as your survival chemical: helpful in emergencies, harmful when it never turns off.

• Cortisol helps regulate:

• Metabolism and blood sugar¹ ² ³

• Inflammation⁴

• Focus and memory⁵

But when you're stuck in chronic fight-or-flight mode, because of deadlines, doomscrolling, sugar crashes, or, let’s be real, life, cortisol goes from your BFF to your burnout trigger.

What High Cortisol Can Cause:

• Belly fat that won’t budge, even with healthy eating⁶

• Insomnia or restless sleep⁷

• Anxiety, mood swings, or that “buzzed and foggy” feeling⁸⁹

• Fatigue that hits like a wall

• High blood pressure and cardiovascular risk¹⁰

What Supplements Lower Cortisol? (Naturally, and Effectively)

Let’s skip the gimmicks and talk about what actually works. These are the top natural ingredients I recommend to my patients (and use myself) for real, sustainable cortisol balance:

1. Adaptogenic Herbs & Botanicals

These herbs have been used for centuries to help the body “adapt” to stress , without knocking you out like sedatives.

• Ashwagandha: One of the most researched adaptogens out there. It’s been shown to reduce cortisol levels by up to 30%¹¹.

• Rhodiola Rosea: Increases resilience to stress and reduces mental and physical fatigue¹².
  Holy Basil (Tulsi): Modulates the stress response while supporting mood and cognition¹³.

2. Vitamins & Minerals That Regulate Cortisol

You can’t out-supplement a nutrient deficiency. These essentials help your adrenals function smoothly:

• Magnesium: The ultimate chill-out mineral. It helps calm the nervous system and blunt cortisol spikes¹⁴.

• Vitamin C: More than just an immune booster, it lowers stress-induced cortisol surges¹⁵.
  B Vitamins (especially B6 & B12): Crucial for adrenal support and neurotransmitter balance¹⁶.

At GLOW Natural Wellness, I formulated Daily GLOW to provide comprehensive adrenal support, hormone detox, and immune system balance. It includes magnesium, Vitamin C, activated B vitamins, and adaptogens like Rhodiola and Ashwagandha to help regulate cortisol, restore energy, and support resilience from the inside out.

3. Omega-3 Fatty Acids

Found in fish oil and flaxseeds, omega-3s reduce inflammation and emotional reactivity.

• One study found omega-3s lowered cortisol reactivity in response to mental stress¹⁸.

• They’re also linked to lower anxiety and better mood regulation¹⁷.

I developed GLOMEGA at GLOW Natural Wellness using ultra-pure SuperbaBoost® krill oil. It delivers brain-supporting DHA and EPA with enhanced absorption to reduce inflammation, support mood balance, and improve your body’s response to stress.

4. Amino Acids & Protein-Based Support

• L-Theanine: Naturally found in green tea, this amino acid promotes a state of calm focus without sedation¹⁹.

• Collagen or Whey Protein: Supports metabolic stability and muscle maintenance during high-stress periods²⁰.
  

5. Probiotics & Gut-Brain Support

Your gut and brain are in constant communication. When your microbiome is stressed, your brain is too.

• Probiotic strains like Lactobacillus and Bifidobacterium have been shown to reduce cortisol and support mood²².

• A healthier gut = a more resilient stress response²¹.

Lifestyle Strategies That Amplify Your Results

Supplements work best when paired with lifestyle habits that help your body downshift. Here’s your cortisol-balancing checklist:

• Prioritize Sleep: Cortisol peaks in the morning and should decline at night, sleep is what resets the rhythm²³.

•  Move Smart: Mix strength training with yoga or walking. Too much HIIT can spike cortisol²⁴.

• Practice Mindfulness: Meditation and deep breathing literally rewire your brain to be less reactive²⁵.

• Watch Caffeine & Sugar: Both spike blood sugar and cortisol. Swap your third latte for herbal tea²⁶.

If falling or staying asleep is a struggle, GLOW PM from GLOW Natural Wellness can help. I designed it with calming herbs, magnesium, and adaptogens to reduce nighttime cortisol spikes and support deep, restful sleep, without leaving you groggy in the morning.

Ready to Reset Your Cortisol and Feel Like Yourself Again?

If you’ve been running on empty, waking up tired, or riding a constant stress wave, it’s time to give your body the support it’s asking for. Balancing cortisol isn’t about doing more, it’s about restoring rhythm, nourishment, and calm.

Start with one or two changes that feel doable. Add targeted supplements like Daily GLOW or GLOW PM, and consider the Adrenal Hormone Test to get clarity on what your body truly needs.

Your body’s not broken, it’s responding to a world that asks too much. Let’s help it reset, naturally.

FAQs 

1. What supplements help lower cortisol?
Adaptogens like ashwagandha and rhodiola, plus nutrients like magnesium, vitamin C, and omega-3s.

2. How long do cortisol supplements take to work?
Most people feel a difference in stress, sleep, and energy within 2–4 weeks.

3. Is it safe to take cortisol-lowering supplements daily?
Absolutely. When taken as directed, most natural cortisol supplements are safe for daily, long-term use.

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