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If you’ve been feeling constantly stressed, wired but tired, or like your body just won’t settle down, you might be dealing with high cortisol levels!
WHAT IS CORTISOL?
Cortisol is our primary stress hormone—and while it’s necessary for survival (hello, fight or flight), too much of it for too long can wreak havoc on our health. Think: poor sleep, anxiety, weight gain (especially around the midsection), low energy, and mood swings.
The good news? There are natural ways to help support your body in bringing cortisol levels back to balance—and supplements can play a big part in that. Here are 4 of the best supplements backed by science (and often loved by practitioners- i.e ME!) for helping lower cortisol:
1. Ashwagandha
This adaptogenic herb is probably the most well-known when it comes to stress support—and for good reason. Ashwagandha has been shown in multiple studies to help reduce cortisol levels, improve sleep, and support overall resilience to stress.
- How it works: It helps regulate the hypothalamic-pituitary-adrenal (HPA) axis, the system that controls your stress response.
- Typical dose: 450-1000 mg per day
2. Magnesium
Magnesium is a crucial mineral for hundreds of bodily functions—and it’s one many of us are low in. It plays a major role in calming the nervous system and supporting better sleep, both of which are key to lowering cortisol levels.
- Best forms: Magnesium glycinate or magnesium threonate for better absorption and calming effects.
- Typical dose: 200–400 mg per day
3. L-Theanine
Found naturally in green tea, this amino acid promotes a calm but alert mental state. It can reduce the “wired” feeling- making it great for stress without sedation. When combined in the morning with caffeine- it can help improve focus
- How it works: Increases alpha brain waves and supports GABA, the calming neurotransmitter.
- Typical dose: 250–400 mg daily
4. GABA (Gamma-Aminobutyric Acid)
GABA is your brain’s primary inhibitory neurotransmitter—it basically tells your brain to chill out. Supplementing with GABA can help promote relaxation, reduce anxious thoughts, and support better sleep, especially when cortisol is running high. Some people might notice some relief from muscle pains and headaches too.
- How it works: It directly calms the nervous system by inhibiting overactive signals in the brain.
- Typical dose: 100–750 mg per day (these can be spread out throughout the day as well)
- Pro tip: GABA works well when paired with L-Theanine or magnesium for an added calming effect.
LOOKING FOR AN ALL-IN-ONE SUPPLEMENT?
HERE ARE SOME OF MY FAVORITES:
- DAILY CALM– Combines Ashwagandha, Saffron, GABA & L-Theanine into one easy daily capsule
- ASHWAGANDA + GABA– Uses KSM-66-1,000 mg Ashwagandha & 100 mg GABA
- GOODBYE STRESS– Made by Olly these soft gels contain Ashwagandha, GABA, L-Theanine, and Lemon Balm
Bonus Tips for Managing Cortisol:
While supplements are helpful, they work best when paired with lifestyle habits like:
- Prioritizing sleep
- Practicing deep breathing or meditation
- Reducing caffeine intake (especially in the afternoon)
- Eating regular, balanced meals to stabilize blood sugar
A Final Word
Always talk with your healthcare provider before starting any new supplements—especially if you’re pregnant, breastfeeding, or taking medications. Not every supplement is right for every person, and sometimes high cortisol is just a symptom of something deeper.
That said, with the right tools and a little support, it is possible to feel calmer, more balanced, and in control of your stress!
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