Cortisol commonly referred to by the name of “stress hormone,” is a steroid hormone that is released through the adrenal cortex which is the outermost part of the gland’s adrenal cortex when it is triggered by internal or external stressors. If you’re confronted with adversity cortisol is a hormone that increases blood pressure blood sugar and heart rate. It’s released in a “fight-or-flight” or “fight-or-flight” response, triggering the release of glucose from the muscle and liver for energy to face or escape from the threat.
Although your body’s reaction to stress is a crucial defense mechanism, an over-production of cortisol could cause issues. If you’re constantly stressed your body releases more cortisol in regular intervals which causes your mind and body to be continuously stressed and could lead to severe health issues. Evidence suggests that cortisol levels that are elevated for a long time could suppress immunity, reduce bone density, raise body fat, impede the digestion system, and negatively affect the reproductive system.
There are a variety of proven natural remedies that promote the body’s ability to cope with stress, which can reduce cortisol levels. A lot of the herbs and supplements that are listed below have been utilized for centuries but were only recently carefully studied by scientists.
Learn details about these 15 scientifically proven herbs and supplements that can lower the levels of cortisol in your body.
What Is Cortisol?
Also known in the context of being a “stress hormone,” cortisol is a major player in the body’s stress response. Cortisol secretion is regulated by the hypothalamic-pituitary-adrenal (HPA) axis, a communication system that connects the brain with the body and is responsible for the release of other hormones in addition to cortisol.
If you’re experiencing mental or physical stress the hypothalamus (the part of the brain that regulates hunger, thirst, and fatigue, transmits an email to the pituitary gland that it needs to release the hormone adrenocorticotropic (ACTH) which moves into the cortex of adrenal and stimulates production of cortisol.
The body produces cortisol over the course of a day, based on the rhythm of your circadian. Under normal circumstances cortisol levels are at their lowest at night and are released with higher amounts in the early morning hours, peaking around an hour after waking. Cortisol levels rise every day around the same time. A disturbance in this pattern can have profound effects on your physique, specifically with regard in relation to immunity metabolism, your immune system, and the stress response.
Which Supplements and Herbs Lower Cortisol?
Chamomile
Chamomile has been used for more than three thousand years as a natural treatment to ease anxiety and improve sleep because of its effect on the digestive and nervous systems. Chamomile can regulate the release of cortisol and improve your immune system. It is also anti-inflammatory and blocks the formation of pro-inflammatory signaling proteins known as Cytokines which raise cortisol levels. It is usually made into tea, but it is also available as tinctures or capsules. If you suffer from allergies to hay fever, it’s vital to be aware that there are cases of people with sensitivities to pollens having serious allergic reactions to chamomile.
The Rhodiola
Rhodiola often referred to as arctic or gold root is a cultivated plant with medicinal properties. It has been used as an adaptogen in order to reduce stress-induced catecholamines and cortisol (hormones like epinephrine also called adrenaline). Of the various rhodiola varieties that have been studied, researchers have discovered Rhodiola rosea to be the most efficient in terms of health benefits. Its properties to reduce cortisol is due to the chemical salidroside which is a polyphenol that is believed to slow down the destruction of neurotransmitters such as dopamine, norepinephrine, as well as serotonin.
Lemon Balm
It is believed that lemon balm ( Melissa officinalis) is part of the mint family which has been utilized traditionally in medicine for thousands of years to ease stress. The lemon balm plant contains the chemical rosmarinic acid which has been shown to decrease cortisol levels in blood. Furthermore, lemon balm is a source of several antioxidants, such as quercetin and caffeic acid. These antioxidants aid in neutralizing free radicals that are present in our body and decrease the stress caused by oxidative damage that could result in chronic health issues.
Prebiotics
Prebiotics are a type of indigestible food that boosts the development and activities of probiotics. They are beneficial microorganisms found in the gut microbiome. The results of studies on their effects on cortisol are promising, however further research is needed. Prebiotics, which are primarily simple carbohydrates, can be found in a variety of foods, including whole grains, fruits, artichokes, and onions, and are also available as food supplements.
Probiotics
Probiotics are live microorganisms that can aid in boosting the health of your gut, boost your immune system, and decrease inflammation. Studies have proven that probiotics can reduce cortisol levels and can even lessen the signs of depression. In a double-blind, randomized controlled study, researchers discovered that supplementation with probiotics, specifically using lactobacillus plantarumstrain reduced cortisol levels, and also increased the levels of lactobacilli for students studying for an upcoming exam.
Ashwagandha
Ashwagandha is one of the plants that has been used for hundreds of years in Ayurvedic treatment to reduce stress levels and combat insomnia. It’s referred to as an adaptogen or a substance that is believed to aid your body in adapting to stress. Studies have proven its capability to lower levels of cortisol, and recent studies suggest that ashwagandha could provide anti-inflammatory benefits and aid in preventing chronic stress-related conditions such as heart disease.
The passion flower
Passionflower is a herb that has relaxing effects and has been utilized for its medicinal properties since the 16th century. The Passiflora Genus includes several species a few of which could be beneficial for treating chronic inflammation. Studies on animals have shown that passionflower extract may have a sedative effect that helps to boost the amount of slow-wave sleep. However, further research is required in humans. Passionflower is used in teas, capsules as well as tinctures and tablets.
Whey Protein
The protein whey can be described as a full form of protein that has all nine amino acids essential to life. It’s among the most bioavailable forms of protein that is available. It has also been proven to reduce levels of cortisol while aiding in reducing the symptoms of depression and anxiety. Whey is also believed to be one of the most potent sources of cysteine. It is an amino acid that is not essential and can help to protect cells from oxygen-induced stress and enhance immunity. In a study, eating Whey protein improved cognitive performance, decreased cortisol levels, and enhanced mood of people who experience stress. Researchers believe that this could be due to the increased activity of serotonin and tryptophan within the brain.
Ginseng
Although it is most well-known for its capacity to improve endurance and stamina, ginseng is also a powerful antioxidant, anti-inflammatory, and anti-stress qualities. Studies have shown that ginseng supplements reduce cortisol levels in healthy individuals through blocking the release of ACTH and this could provide an anti-stress benefit. Ginseng can be consumed in the form of tea, tincture or a capsule.
Bacopa
Bacopa ( Bacopa monnieri)is a plant that is found in areas of marsh and has been utilized in Ayurvedic treatment for hundreds of years. It’s probably most well-known within the Western world for its role in enhancing memory, however, it’s also utilized to treat depression, anxiety as well as stress. Although more studies are required and more research is needed, in a study of healthy subjects who engaged in multitasking sessions, bacopa was found to reduce cortisol levels, and also improve mood.
Oil from Fish
Fish oil is a different nutritional ingredient that helps reduce cortisol levels. It’s rich in omega-3 fatty acids. They contain anti-inflammatory properties, which can control the HPA axis and reduce cortisol’s inflammation effects. In a controlled study that was randomized the supplementation of fish oil reduced cortisol production in abstinent alcohol drinkers who are believed to suffer from HPA axis dysfunction.
Maca
Maca is derived from the base of Lepidium meyenii it is a part of the family cabbage. It is found within the Andes mountains. It is extensively utilized in South America. Maca has been utilized by indigenous Peruvians for hundreds of years to boost stamina, energy, and sexual libido. An article published in the International Journal of Biomedical Science found that maca can be able to exert antidepressant properties in rats, which reduce cortisol levels and ACTH levels at the same time. While the mechanism behind maca’s action isn’t completely researched, scientists believe that the cause could be due to the sterols in plants -organic compounds that can be that are found in the cell membranes of plants that aid in the function of several glands (including the pineal, thyroid, and adrenals) via the pituitary.
The phosphatidylserine
Phosphatidylserine is one of the phospholipids which means it’s a key part of cell membranes, and crucial for keeping membranes fluid and flexible. It protects brain cells from harm and may help increase memory and enhance learning. Many studies have investigated how phosphatidylserine affects performance in athletic activities (even for Olympians! ) The results have shown that it enhances athletic performance and reduces recovery time while increasing cortisol levels.
L-theanine
L-theanine is an amino acid that can be found in green tea and has been proven to decrease cortisol levels in the brain. It’s a substance that increases mental clarity and alertness by stimulating alpha brain waves. Alpha waves are typically experienced when we’re meditative or in a relaxed state and are connected to feelings of creativity as well as intuition and calm. One study found that those who drank drinks that contained 200 mg of L-theanine felt relaxed afterward and also experienced lower levels of cortisol.
The Bottom Line
Managing stress can be a daunting task. It’s not a secret that there are a lot of factors that play a role in the context of tension, and the stress hormone cortisol might be one of these. Evidence is mounting that some supplements help control cortisol levels, which can aid in managing stress levels. Through working with your healthcare doctor and a Nutritional Therapist You will be able to develop an individual lifestyle plan that incorporates food supplements and other foods to reduce stress levels and enhance your overall health.
