Supplements to Lower Cortisol
Cortisol, known as the stress hormone, is one of those most disliked, especially by athletes. Mainly because it belongs to the catabolic group, which promotes the breakdown of muscle tissue. Of course, it should not be lowered too much, as it is also needed by the body for proper functioning. Nevertheless, in the vast majority of cases, we are dealing with elevated levels of this hormone, which is not good for health and fitness. To reduce it – apart from other methods – you can use some supplements.
Cortisol - a brief reminder
Cortisol is a hormone naturally produced by our body. It is classified as a steroid hormone and, at the same time, as one with a catabolic effect, meaning it is responsible for excessive breakdown of muscle tissue. Athletes, especially those in strength and physique sports, try to reduce the hormone's production to limit muscle loss and protect the results they have worked for. It is also considered to promote adipose tissue, as confirmed by studies. Of course, this refers to its high levels – in itself, kept in check, that is, in optimal amounts, it is needed for the proper functioning of the body. Cortisol, also called hydrocortisone, is produced mainly by the zona fasciculata of the adrenal cortex, whose main tasks are precisely hormonal functions. Naturally, higher hormone levels are noted with high exposure to stress. Nevertheless, researchers confirm that this phenomenon has also been observed in people who are overweight / obese.
Lower cortisol or not?
As I wrote, the hormone level should be lowered when it is too high. Too drastic measures (too low a level) can also bring a number of problems that negatively affect the entire body. The most important issues are control and observation. Otherwise, the body's vital processes are disrupted and many of its functions are weakened. When it comes to building muscle, it is no coincidence that both anabolic and catabolic processes take place. In order to build or regenerate and strengthen something (e.g. strengthening muscle fibers through the renewal mechanism), something first had to be damaged / destroyed. Nowadays, we feel the pressure of time very strongly, we are constantly busy, and stress lurks almost everywhere. High exposure to stress is unfortunately a frequent companion... This includes, for example, situations related to achieving professional goals, school / university, work or relationships with another person – these are typical examples from everyday life. Therefore, we most often deal with elevated cortisol levels, and the desired action is to reduce them. All the more so because cortisol disturbances lead to disruption of hormonal balance and many unfavorable changes in this area.
Supplements to Lower Cortisol
What, among other things, affects increased secretion of the stress hormone?
- illnesses and infections,
- disrupted circadian rhythm,
- high exposure to stress (psychological and physical factors),
- injuries and trauma,
- inflammation,
- excessively intense physical exertion,
- chronic hypoxia.
What supplements are worth using to lower cortisol / the level or effects of stress?
Adaptogens The main benefit of using adaptogens – as the name itself suggests – is better adaptation to unfavorable conditions. In practice, this means that supplementation with products from this group leads to greater resistance to stress, which nowadays is an invaluable help. Studies confirm that the use of adaptogens not only increases resistance, but also lowers cortisol levels. Moreover, a reduction in cortisol levels has also been noted in the face of stressors (stress factors). The most popular ones with documented properties include:
- bacopa monnieri,
- gotu kola,
- reishi mushrooms,
- ashwagandha,
- lion’s mane,
- Chinese magnolia vine.
Ashwagandha
is one of the most popular supplements included among adaptogens. The effect of the extract depends, among other things, on the dose, concentration or even the time of intake. Experts emphasize that the sitoindosides contained in the extracts are largely responsible for their anti-stress effect. Studies confirm that taking ashwagandha contributes to reducing stress levels, protects against and minimizes its possible effects, and also lowers cortisol levels. In addition, some sources mention that the plant extract reduces cortisol while also having a good effect on testosterone – people concerned with musculature, recovery and libido will certainly be pleased.
Phosphatidylserine
Phosphatidylserine is one of the more popular supplements used to reduce stress hormone levels. The product is recommended primarily for lowering cortisol, whose level is elevated as a result of physical stressors (including heavy training). Studies confirm that the use of phosphatidylserine has a beneficial effect on the nervous system, improving its functioning, and also enhances cognitive functions. Moreover, it has been documented that it protects neurons against the effects of stress and limits the decline in intellectual abilities with age. Supplementation brings very good results in combination with healthy fats from the Omega 3 group and ginkgo biloba extracts.
B vitamins
B vitamins support, among other things, mental functions and the functioning of the nervous system. Experts confirm that people using supplementation with vitamins from this group have significantly lower stress levels and better mental well-being. Moreover, a large proportion of the population struggles with a greater or lesser deficiency of the aforementioned vitamins. Supplementation will be particularly important for people in a group at increased risk of deficiency (e.g. those taking NSAIDs, PPIs or contraception). A relationship has also been observed between too low an intake of B vitamins in the diet and worsening mental functions and mental well-being. Taking appropriate amounts may reduce the effects of everyday stress, so it is worth considering this option as an addition to products lowering cortisol.
Omega 3
Omega 3 fatty acids, used regularly, pair very well with the previously mentioned phosphatidylserine. It has long been known that they have a beneficial effect on brain function, mental abilities and the nervous system in terms of optimizing its performance and protection. The EPA and DHA fatty acids support the work of neurons and help reduce cortisol levels through their effect on related interleukins. Some studies indicate a relationship between Omega 3 supplementation and lower perceived mental, everyday stress, and in addition confirm the accompanying drop in cortisol.
Glutathione
Glutathione, also called the king of antioxidants, brings with it a whole range of beneficial properties. It is important both for athletes, people who simply want to take care of their health, and those who place considerable mental demands on themselves. It is a fact that glutathione alleviates symptoms of fatigue, and also minimizes the effects of stress and shows the ability to lower cortisol levels. In addition, it supports the body's immunity. Proper supplementation will be invaluable for maintaining and improving health condition, shaping the physique and improving mental well-being.
