Ever feel like life is just one long stress-fest? Yeah, me too. Between work deadlines, family drama, and trying to keep up with the latest TikTok trends, it’s no wonder our stress levels are through the roof. The culprit behind all this stress? A little hormone called cortisol. While cortisol is essential for our body’s response to stress, too much of it can mess up our mood, sleep, and overall health. So, how do we keep this stress hormone in check? Luckily, nature offers everything we need to calm down our stress response. In this post, we’ll dive into five different supplements that can help you chill out, and keep your cortisol levels in check. We’ll also cover some of the foods that provide these nutrients naturally, and any limitations to consider before you go all-in.
1. Ashwagandha: The Ancient Stress Buster
Ashwagandha has been around for centuries, and it’s basically the Beyoncé of adaptogens—everybody loves the Queen B. This herb has been shown to help reduce cortisol levels and calm the nervous system. According to some studies, ashwagandha can lower cortisol by up to 30% in people dealing with chronic stress. That’s a pretty big deal!
Foods Rich in Ashwagandha: Okay, so you can’t exactly get ashwagandha from food like you would vitamins from fruits and veggies, but it’s available as a supplement. You can find it in powder, capsule, or even tea form.
Limitations to Consider: While ashwagandha is generally safe for most people, it’s not for everyone. Pregnant or breastfeeding women should steer clear, and if you have autoimmune conditions, it’s best to check with a healthcare provider first. Also, keep in mind that more isn’t always better—stick to the recommended dose to avoid any potential side effects like upset stomach or drowsiness.
2. Magnesium: The Chill Pill
Magnesium is like that friend who’s always calm, even when everyone else is freaking out. It helps regulate the body’s response to stress and can lower cortisol levels. Not getting enough magnesium can actually make your cortisol levels skyrocket, making you feel even more stressed out. No one needs that.
Foods Rich in Magnesium: You can find magnesium in all sorts of delicious foods. Think leafy greens like spinach and kale, nuts and seeds (pumpkin seeds are a winner here), whole grains, avocados, and even dark chocolate (yep, you heard that right—chocolate can help you chill!).
Limitations to Consider: Magnesium supplementation comes in many different forms. For stress, it’s best to go with a magnesium glycinate/threonate combo (MagTech is one of my faves). While magnesium supplements can be super helpful, taking too much can lead to diarrhea (not fun) and other digestive issues. Always start with a lower dose and work your way up if needed. Also, if you have any kidney issues, chat with your doctor before starting magnesium supplements.
3. Phosphatidylserine: The Brain’s BFF
Phosphatidylserine is a mouthful, but it’s a serious ally when it comes to reducing cortisol. This phospholipid, which is found naturally in our brain, helps support cognitive function and has been shown to reduce cortisol levels, especially after intense exercise. If you’re someone who gets stressed just thinking about the gym, this one might be for you.
Foods Rich in Phosphatidylserine: You’ll find this compound in foods like soybeans, white beans, egg yolks, chicken liver, and certain fish like mackerel and herring. It’s also available in supplement form for those who don’t get enough from their diet.
Limitations to Consider: While phosphatidylserine is generally safe, high doses can cause digestive upset or insomnia. It’s usually a good idea to start with a lower dose and see how your body reacts. If you’re on blood-thinning medications, you should also consult with your doctor before taking this supplement, as it can interact with those meds.
4. Omega-3 Fatty Acids: The Heart and Mind Soother
Omega-3s are not just good for your heart; they’re great for your brain too. These essential fatty acids have been shown to help lower cortisol levels and reduce inflammation, which can make you feel more relaxed and less stressed. It’s like a one-two punch for better health!
Foods Rich in Omega-3s: You can find omega-3s in fatty fish like salmon, sardines, and mackerel. If you’re not a fan of fish, flaxseeds, chia seeds, walnuts, and algae oil are great plant-based sources. Omega-3 supplements are also widely available, often in the form of fish oil or algae oil (OmegaGenics is one of my favorite supplements).
Limitations to Consider: While omega-3 supplements are beneficial, high doses can thin the blood, so if you’re on blood-thinning medication or have a bleeding disorder, you’ll want to be cautious. Some people might also experience a fishy aftertaste or digestive issues with fish oil supplements, but choosing high-quality brands can help minimize these side effects.
5. L-Theanine: The Zen Master
L-theanine is an amino acid found in tea leaves, and it’s known for its relaxing effects without making you sleepy. It works by promoting alpha brain waves, which are associated with a relaxed yet alert state of mind. Studies have shown that L-theanine can help reduce cortisol levels, making it a great choice for those high-pressure days.
Foods Rich in L-Theanine: Green tea is the most well-known source of L-theanine, but you can also find it in black tea and certain types of mushrooms. Matcha, a powdered form of green tea, is especially rich in this calming compound.
Limitations to Consider: L-theanine is generally safe for most people, but because it can lower blood pressure, those who already have low blood pressure should use it with caution. Also, since it’s found in tea, consuming it in large amounts might increase caffeine intake, which could be counterproductive for stress reduction if you’re sensitive to caffeine.
Final Thoughts
Stress is part of life, but it doesn’t have to take over. Incorporating these supplements to lower cortisol can help you manage stress better and improve your overall well-being. Whether you opt for ashwagandha, magnesium, phosphatidylserine, omega-3s, or L-theanine—or maybe a combo of these—remember to start slowly and see what works best for you. As always, it’s a good idea to chat with a healthcare professional before starting any new supplement regimen, especially if you have underlying health conditions or take other medications. So, go ahead, give these chill-inducing supplements a try, and take a deep breath—your stress-free self will thank you!
Sources:
- “The effects of omega-3 fatty acids on stress-induced cortisol response” – Nutritional Neuroscience, 2010.
- “Omega-3 fatty acids: stress relief for the mind and body” – Frontiers in Physiology, 2012.
- “Magnesium deficiency increases cortisol production in rat models” – Journal of Endocrinology, 2015.
- “Phosphatidylserine reduces exercise-induced cortisol levels” – Journal of the International Society of Sports Nutrition, 2008.
- “The neurocognitive effects of L-theanine: A systematic review” – Nutrients, 2019.
- “Ashwagandha root extract lowers cortisol levels and stress responses” – Indian Journal of Psychological Medicine, 2012.
- “Effect of Withania somnifera on stress parameters in humans” – Journal of Ethnopharmacology, 2000.
- “Phosphatidylserine supplementation: Effects on cognitive function and stress” – Sports Medicine, 2015.
- “Effects of L-theanine on stress-related symptoms and cognitive function” – Nutritional Neuroscience, 2011.
