This post was written by Olivia Morrison, PharmD, Parkview Health.
Have you ever wondered what the stress hormone is or how it got its name? Cortisol is a steroid hormone produced by the adrenal glands, located on top of your kidneys. It helps your body manage stress and prepare itself for demanding situations. Because of this, it is commonly referred to as the stress hormone.
In the short term, cortisol can activate processes the body needs in high-stress situations. These processes include increasing your heart rate, increasing blood flow to muscles and releasing sugars from the liver for energy. Long-term stress can cause your body to make too much cortisol. Over time, this can cause health issues like a weak immune system, inflammation, high blood pressure and metabolism issues.
What are the symptoms of high cortisol?
- Weight gain, particularly in the face and belly
- Purple stretch marks
- High blood sugar or blood pressure
- Facial hair growth in women
- Weak or brittle bones
- A lump of fat on the back of the neck
- Muscle weakness in your arms or legs
- Bruising easily
What should I do if I have these symptoms?
Well-being exercises and supplements can help manage stress and cortisol levels. However, if you are experiencing symptoms of high cortisol or are concerned about your stress levels, contact your primary care physician. They can perform appropriate tests to confirm your adrenal glands are functioning properly and determine whether your symptoms require further testing or treatment.
Methods to manage stress and reduce cortisol
Well-being exercises can help you naturally regulate your body’s stress response. You may also benefit more by combining multiple strategies. Consider trying:
- Getting quality sleep and following a regular sleep schedule
- Prioritizing frequent movement through activities like walking, biking, swimming and yoga
- Spending time outdoors
- Deep breathing exercises
- Spending time with loved ones
- Laughter
- Prioritizing whole foods and reducing carbohydrate intake
Supplements may also help reduce stress and manage cortisol levels.
- Ashwagandha is the most studied and best-supported supplement commonly used for stress. It may reduce cortisol levels, anxiety symptoms and how stressed you feel.
- Omega-3 fatty acids are well researched for cholesterol management and heart benefits. However, their anti-inflammatory effects may also play a role in regulating cortisol levels and stress responses. Examples of omega-3 fatty acids include fish oil, krill oil and foods such as fish, nuts and chia or flax seeds.
- Phosphatidylserine has some evidence suggesting it may reduce exercise-induced stress, lower cortisol levels after heavy training, and improve how stressed you feel. Commonly available brands of phosphatidylserine include Thorne®, Bulk Supplements®, Nutricost® and Double Wood®.
- Magnesium supports many of the same processes as cortisol, including sleep patterns and blood sugar levels. Clinical research suggests that magnesium may help decrease cortisol levels.
- Holy basil (tulsi) is an adaptogen similar to Ashwagandha, but less evidence generally supports its use for stress management. Some studies suggest it may decrease self-reported stress symptoms and improve stress scores.
Although some individuals may benefit from the supplements listed, the Food and Drug Administration does not evaluate dietary supplements for safety or effectiveness before they become available to the public. If you are interested in trying a vitamin or supplement, always discuss the risks and benefits with your pharmacist or provider before starting.
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References
Medical News Today: What is cortisol, and what is its purpose?
Forbes: 4 Best Supplements to Reduce Cortisol, According to Experts
Meto: 10 Supplements to Reduce High Cortisol (Evidence-Based Guide).
Natural Medicines: Ashwagandha
Natural Medicines: Phosphatidylserine
