Cortisol, the stress hormone notorious for contributing to excess belly fat and heightened risk for several chronic illnesses, is produced by the body as part of the ‘fight or flight’ response. Its elevated levels can lead to various health problems including high blood sugar, high blood pressure, weight gain, and even diabetes. It’s no surprise, then, that many people would be interested in any solution that could potentially lower cortisol levels.
Dietary supplements are touted as substances that may impact how the body tackles stress, thereby affecting cortisol levels. Outlined here are several supplements that could play a significant role in managing cortisol levels.
Magnesium is essential for the body, and a deficiency can lead to common symptoms of stress. These include fatigue, difficulties in sleeping, an upset stomach, irritability, and migraines. According to a 2020 review, there is a vicious cycle in which stress tends to drain the body’s magnesium stores, amplifying the body’s stress response in the process. Several studies suggest that magnesium supplements can help alleviate stress symptoms and subsequently reduce cortisol levels.
The use of magnesium supplements is a generally safe option, and there are several other potential benefits. These include preventive effects against diabetes, migraines, osteoporosis, as well as positive impacts on blood pressure levels.
Omega-3 polyunsaturated fatty acids, healthful fats found in seafood and soybeans among other sources, are another option. A 2018 study discovered individuals with high cortisol levels often had low omega-3 levels within their blood. Omega-3 supplementation has been found to help improve both cortisol and other stress indicators. However, some bodies of research indicate that increased intake of these fatty acids could amplify the risk of prostate cancer. Therefore, people on blood-clotting medications or those with seafood allergies ought to consult their healthcare provider before starting these supplements.
High-dose, sustained-release Vitamin C could also aid in managing stress responses. A 2017 research analysis suggested that this form of Vitamin C could help counterbalance blood pressure hikes and anxiety linked with stress, especially in women. Being an antioxidant, Vitamin C could bring additional health benefits. However, certain groups need to be cautious about excessive intake, including postmenopausal women with diabetes and those at risk of kidney stones.
In the realm of traditional medicine, Ashwagandha, a green shrub native to India, Africa, and the Middle East, has been used for millennia for its adaptogenic properties. These plants, including Ashwagandha, can help the body effectively respond to stress, anxiety, or fatigue. Studies reveal it could aid in relieving stress and insomnia. However, further research is still needed as these studies tend to have small sample sizes and duration is limited to three months.
In all supplements mentioned, it’s essential to bear in mind that while they may potentially lower cortisol levels, the real concern is elevated stress. Cortisol is merely a symptom, not the disease itself. You would significantly lower cortisol levels by adopting healthier lifestyle habits that reduce stress. These could include practicing yoga, meditation, making sleep and diet improvements.
Lastly, remember that dietary supplements are just that – supplements. They are meant to augment a balanced and nutritious diet, not replace it. Equally important is the need to acknowledge individual differences in stress responses, health status, and medication regimens. Always consult with a healthcare provider before starting any new supplement regimen.
