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If your cortisol levels are constantly throwing tantrums, leaving you frazzled, exhausted, and craving every carb in sight, it’s time to fix cortisol levels and take back control. And no, you don’t need to survive on herbal tea and deep breathing alone—the right cortisol lowering supplements, foods, and daily habits can work wonders for lowering cortisol levels naturally.
Before you go panic-buying every so-called “stress relief” pill on the internet, let’s get smart about this. Not all cortisol-lowering supplements are created equal—some are backed by science, others are just expensive placebos.
So, let’s dive into:
- The best supplements for cortisol balance
- How to lower cortisol naturally with the right foods, meals, and lifestyle changes
- Simple tips for adding these to your routine without faff
If your stress hormones are out of control, this is your cheat sheet. Let’s go!
- 1. Magnesium: The MVP of Chill
- 2. Ashwagandha: The Stress Slayer
- 3. Rhodiola Rosea: The Energy Balancer
- 4. L-Theanine: The Zen Master
- 5. Phosphatidylserine: The Cortisol Blocker
- 6. Holy Basil: The Stress Soother
- How to Lower Cortisol Naturally with Food & Lifestyle Changes
- The Best Cortisol-Lowering Supplements Based on Your Needs
- How to Reduce High Cortisol Levels for Good!
- Final Thoughts: Cortisol Lowering Supplements Are Helpers, Not Magic Pills
- Studies
1. Magnesium: The MVP of Chill
If you’re constantly wired and tired, magnesium is your new best mate. This essential mineral is key for relaxing the nervous system, reducing high cortisol levels, and improving sleep.
It also stops those late-night overthinking sessions and helps balance blood sugar, so you don’t wake up starving at 2 AM.
Best sources:
- Foods: Leafy greens, almonds, avocado, dark chocolate (yes, really).
- Supplements: Magnesium glycinate (best for sleep), magnesium citrate (for digestion).
- Essential oils: Magnesium-infused sprays, magnesium balms or Epsom salt baths for extra relaxation.
Pro tip: Try a magnesium-rich smoothie with banana, almond butter, and cacao for a stress-lowering drink that also helps with sleep.
2. Ashwagandha: The Stress Slayer
This powerful adaptogen has been helping people chill out for centuries, and modern science backs it up. Ashwagandha supports adrenal health and reduces high cortisol spikes, helping you stay calm without feeling sedated.
It’s especially great if stress has you feeling exhausted but unable to relax.
How to take it:
- Powder: Blend into a smoothie, coffee, or bedtime drink.
- Capsules: Easy and convenient for daily use.
Pro tip: Add ashwagandha to your morning smoothie or bedtime cocktail for a natural way to lower cortisol levels and stay balanced.
3. Rhodiola Rosea: The Energy Balancer
If stress has left you running on empty, Rhodiola is here to save the day. This adaptogen helps regulate cortisol levels while boosting energy and mental clarity.
It’s great if you feel like you’re constantly knackered yet jittery at the same time.
Best time to take it:
- Morning or early afternoon – Perfect for balancing energy without causing a crash.
Pro tip: If your workout plan includes intense exercise, Rhodiola may help with endurance and recovery while keeping stress hormones in check.
4. L-Theanine: The Zen Master
If stress makes you feel jittery, L-Theanine is the answer. Found naturally in green tea, it promotes relaxation without making you drowsy, so you can stay productive without that “wired” feeling.
Best ways to take it:
- Foods: Green tea, matcha, dark chocolate.
- Supplements: Capsules for a stronger, more reliable dose.
Pro tip: Pair L-Theanine with your morning coffee (or swap your morning coffee for a green tea) to reduce caffeine jitters and keep cortisol stable.
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5. Phosphatidylserine: The Cortisol Blocker
Bit of a mouthful, but this supplement is gold if your cortisol levels are spiking at the wrong times. It helps regulate stress hormones and improve focus, making it especially useful if you feel mentally burnt out.
Best time to take it:
- Evening – If you struggle with racing thoughts at night, this can help you wind down and fix cortisol levels naturally.
Pro tip: Pair it with a sleep-supporting meal plan that includes protein, slow-digesting carbs, and healthy fats to prevent blood sugar crashes.
6. Holy Basil: The Stress Soother
Not just a fancy herb—Holy Basil is fantastic for supporting adrenal health and keeping stress hormones balanced.
It’s great for reducing anxiety, stabilising mood, and supporting long-term resilience against stress.
Best ways to take it:
- As a tea – A perfect evening wind-down drink.
- Capsules – If you need a stronger, more consistent dose.
Pro tip: Swap your usual bedtime drink for a Holy Basil tea—it’ll help you sleep and keep cortisol under control.
How to Lower Cortisol Naturally with Food & Lifestyle Changes
Supplements are super helpful, but they work best when paired with good habits. Here are some ways to lower cortisol naturally through simple diet and lifestyle tweaks:
- Start your day with a cortisol-friendly breakfast – Protein + healthy fats + slow carbs = stable blood sugar and stress levels.
- Move your body, but be smart about it – Workouts that spike cortisol (like excessive HIIT) can be swapped for strength training, walking, or yoga.
- Use essential oils for relaxation – Lavender, frankincense, and chamomile are all known for their stress-lowering benefits.
- Follow a simple meal plan – Balanced meals throughout the day prevent cortisol crashes and cravings.
- Limit caffeine after noon – Helps avoid the late-afternoon stress slump and keeps sleep on track.
The Best Cortisol-Lowering Supplements Based on Your Needs
Not sure which one is right for you? Here’s a cheat sheet:
- Struggling with sleep? Magnesium, Phosphatidylserine, or Ashwagandha.
- Feeling wired but exhausted? Rhodiola or Holy Basil.
- Jittery and anxious? L-Theanine or Holy Basil.
- High cortisol at night? Phosphatidylserine or Magnesium.
Start with one or two cortisol imbalance supplements, be consistent, and pair them with proper meals, exercise, and sleep habits.
How to Reduce High Cortisol Levels for Good!
If stress has been running the show—messing with your energy, cravings, and waistline—it’s time to take back control. This series is all about lowering cortisol naturally, stopping stress-driven weight gain, and helping you feel like yourself again.
Explore the full series:
- Cortisol Diet 101: The Best Foods to Reduce Stress Hormones – The ultimate guide to eating for lower cortisol and better health.
- Signs of High Cortisol in Women: Symptoms, Causes & How to Fix It – Spot the warning signs and learn how to restore balance.
- 25 Amazon Products to Lower Cortisol & Reduce Stress Naturally – Easy lifestyle upgrades to help keep stress hormones in check.
- Cortisol Regulation Routine: Morning & Night Habits to Lower Stress – Daily habits to naturally reduce high cortisol levels.
- The Best Supplements to Lower Cortisol & Restore Balance (You’re here!) – Science-backed vitamins and herbs to help fix cortisol levels.
- Cortisol & Emotional Eating: How to Stop Stress Cravings & Prevent Weight Gain – Focuses on how cortisol affects appetite and cravings, making it harder to stop snacking and leading to weight gain. Learn how to manage stress eating and regain control of your hunger.
- Get Rid of Stress Belly: Science-Backed Ways to Reduce Cortisol & Burn Belly Fat – Explores why cortisol leads to belly fat storage, even if you’re eating well. Learn how to target stress belly with cortisol-balancing foods, exercise, and lifestyle shifts.
Final Thoughts: Cortisol Lowering Supplements Are Helpers, Not Magic Pills
Cortisol lowering supplements can’t outdo a stressful lifestyle, poor diet, and zero sleep—but they can support your body and help you feel more balanced.
Think of them as your little stress-busting sidekicks, not a replacement for proper self-care.
Start with one or two, be patient, and pair them with good habits—like eating nutrient-dense foods, following a realistic meal plan, and incorporating cortisol-lowering exercises.
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Studies
- Magnesium: Magnesium supplementation has been shown to regulate the hypothalamic-pituitary-adrenal axis and reduce cortisol levels in stressed individuals (Study here).
- Ashwagandha: A study found that Ashwagandha supplementation significantly reduced cortisol levels and stress in chronically stressed adults (Study here).
- Rhodiola Rosea: Research has shown that Rhodiola Rosea reduces cortisol levels and improves stress adaptation in individuals exposed to stress (Study here).
- L-Theanine: L-Theanine has been found to reduce psychological and physiological stress responses, including lowering cortisol levels (Study here).
- Phosphatidylserine: A study indicated that phosphatidylserine supplementation blunted cortisol responses to stress and improved hormonal balance (Study here).
- Holy Basil: Holy Basil has been found to have significant stress-reducing effects, lowering cortisol levels and supporting adrenal function (Study here).