6 Best Supplements to Reduce Cortisol, According to Health Experts

If you’ve gone down the #cortisolface TikTok rabbit hole, you’ve probably come across a handful of the best supplements to reduce cortisol. The now-viral term “cortisol face” refers to facial puffiness that’s said to be caused by too much cortisol, a stress hormone released by the adrenal glands (which sit on top of our kidneys). So, how exactly does cortisol affect the body and is there some truth behind the claims?

Basically, our cortisol goes up in response to our bodies going in fight-or-flight mode during a stressful situation, and it creates the steroid hormone cortisone to clear away excessive inflammation, says David Bilstrom, MD, an autoimmune medicine doctor and member of the American Academy of Integrative Medicine. Keep in mind that spikes in cortisol are completely normal and occur every day—in fact, cortisol keeps our body in balance and gives us the energy we need to deal with the acute stressor, says Simran Malhotra, MD, DipABLM and founder of Wellness By LifestyleMD in Bethesda, Maryland. But the problems arise when you’re under chronic, 24/7 stress.

“Without cortisol being able to efficiently convert to cortisone, inflammation grows throughout the body, including the face,” Dr. Bilstrom says. In rare cases, excess cortisol can result in a condition known as Cushing syndrome, a hormonal disorder that is characterized by weight gain in the belly and face (also dubbed “moon face”), diabetes, fatty deposits between the shoulder blades, and high blood pressure.

Although we can’t fully control our cortisol levels, we can make lifestyle changes that focus on stress relief. If you’re interested in supplements to help calm your body, we spoke to health experts about the best supplements that can help. As always, remember to check in with your health care provider before starting a new supplement.

Your cortisol questions, answered

• What is the best supplement to reduce cortisol?
• What is best for high cortisol?
• What are the signs and symptoms of high cortisol levels?
• What causes high cortisol?

1. Ashwagandha

What it is: Ashwagandha belongs to a group of medicinal plants known as adaptogens, which help your body better adapt to stress. “It’s used in Ayurvedic medicine and known for its ability to reduce cortisol levels, stress, and anxiety,” says Dr. Malhotra.

How it can help: Some recent studies show that people who took ashwagandha had lower levels of cortisol in their blood. Researchers think that ashwagandha works to relieve stress by decreasing the activity of the hypothalamic-pituitary-adrenal (HPA) axis, which is “a communication system between three organs that are crucial for the body’s ability to deal with stress,” says Dr. Bilstrom. In short, the HPA axis indirectly increases cortisol in response to stress. The research continues to support ashwagandha for helping quash cortisol: A 2023 study found that taking ashwagandha for about three months significantly decreased the production of cortisol in stressed adults.

2. Rhodiola rosea

What it is: Rhodiola is an herb that grows in the cold, mountainous regions of Europe and Asia—and its root is an adaptogen that might help quiet your body’s cortisol response. “Rhodiola is often used as an anti-stress agent that combats oxidative stress, depression, anxiety, and fatigue,” says Christiane Matey, RDN, MSHS, and founder and integrative dietitian at MINT Nutrition in Mooresville, North Carolina.

How it can help: In one 2022 study, people who took 576 mg of rhodiola extract per day for four weeks had a lower cortisol response to stress and fewer symptoms of burnout. Plus, the participants also noted better mental performance and concentration. Rhodiola is thought to interact with the HPA axis to help alleviate the stress response. Rhodiola is also known to help improve energy, endurance, and performance, Matey says.

3. Magnesium

What is it: “Magnesium is a key mineral in your body that plays a vital role in heart, muscle, immune, thyroid, metabolic, and mental health,” Dr. Malhotra says. If your diet is low in magnesium-rich foods, such as nuts, seeds, beans, and leafy greens (and dark chocolate!), you might consider adding a supplement to your routine.

How it can help: It turns out that supplementing with magnesium has been shown to reduce cortisol levels by lowering activity in the HPA axis, and helping with the body’s stress response, according to a 2017 study. Another study tested magnesium supplements on rugby players and found that those who took 500 mg of magnesium per day for four weeks had lower levels of cortisol.

4. Omega-3 fatty acids

What it is: It seems like omega-3s are billed as a remedy for most health ailments, but these anti-inflammatory fats from fish oil actually do help protect against many conditions, including high cortisol. “Omega-3s have incredible anti-inflammatory properties that have the potential to reduce the risk for depression and curb oxidative stress,” Matey says.

How it can help: A 2021 study found that supplementing with 2,500 milligrams of omega-3s per day reduced cortisol levels by 19% in people under stress. What’s more, people who took the omega-3 supplement maintained lower levels of cortisol throughout the stressful situation enacted in the study. The omega-3 supplement also seemed to help lower inflammation related to high stress levels. Overall, omega-3 supplementation led to what the researchers call “a profile of stress resilience” thanks to lower overall levels of cortisol and inflammation during stress.

5. L-theanine

What it is: “L-theanine is a special amino acid found in green tea that has been shown to have antioxidant, anti-inflammatory, and stress-reducing benefits,” says Dr. Malhotra. L-theanine also comes recommended by Dr. Bilstrom for high cortisol.

How it can help: A daily dose of 200 milligrams of L-theanine (in tablet form) for four weeks was shown to help with stress-related symptoms. When researchers gave stressed people a drink containing 200 mg of L-theanine, the participants’ stress response and cortisol levels significantly reduced one and three hours after drinking the beverage in a 2016 study.

6. Ginseng

What it is: Ginseng is a knotty root that’s considered an adaptogen and can help the body’s stress response. “Ginseng has many health benefits, such as regulating the immune response to stress and decreasing anxiety and depression,” Matey says. Dr. Bilstrom also recommends ginseng for helping find your calm.

How it can help: Some studies have found that ginseng can improve the stress response by regulating the HPA axis. The researchers also deem ginseng a potential treatment for people with depression, asthma, hypertension, and posttraumatic stress disorder (PTSD), which are all considered HPA axis disorders and are characterized by too-high levels of cortisol.

Some of the best supplements to reduce cortisol are adaptogens such as ashwagandha, rhodiola, and ginseng, as well as other nutrients including magnesium, omega-3s, and L-theanine. Always check with your doctor before starting a new supplement to discuss potential side effects, especially if you're on prescription medication.

Supplements aren’t a cure-all for high cortisol—you’ll want to prioritize making certain lifestyle changes, too. There are many simple ways to activate the parasympathetic, or “rest and digest” part of our nervous system that helps with stress management. You could try meditation, deep breathing, regular exercise, or engaging in activities that bring you joy, Dr. Malhotra says. You’ll also want to aim for seven to nine hours of solid sleep and limit your intake of processed foods, sugar, and caffeine, Matey recommends. “Eating a balanced diet rich in plants and protein will help reduce inflammation.” These lifestyle changes can also help lower your risk of medical conditions associated with weight gain, such as heart disease and high glucose levels.

When cortisol is released in response to acute (short-term) stress, a person may temporarily experience rapid heart rate, high blood pressure, or feelings of anxiety, Dr. Malhotra says. When someone experiences recurrent acute stressors that become long-term chronic stress, it can manifest as:

• Weight gain
• Gut issues
• Insomnia
• Fatigue
• Low energy levels
• Brain fog
• Anxiety or depression
• Headaches
• Back or neck pain
• Weakened immune system

Several lifestyle factors can lead to chronic stress and elevated cortisol levels, including:

• Poor diet: A diet high in processed and ultra-processed foods that are rich in refined sugars and unhealthy fats can lead to insulin resistance, inflammation, and high cortisol levels compared to a predominantly whole-food, plant-based diet. “This eating pattern ultimately leads to constant cravings and consumption of hyper-palatable yet nutrient-deplete foods,” Dr. Malhotra says.
• Excessive caffeine consumption: Caffeine is a stimulant that triggers cortisol production—especially when consumed in large quantities, Dr. Malhotra says. The FDA recommends getting less than 400 milligrams of caffeine a day, which is about the amount in four cups of coffee.
• Sleep deprivation: Chronic sleep deprivation and poor sleep quality can reduce mental focus and mood, Dr. Malhotra says. Not getting enough sleep also interferes with the body’s natural early-morning cortisol release. Try to aim for seven to nine hours of quality sleep each night.
• Excessive alcohol intake: Dr. Malhotra says that the “work hard, play hard” mentality many of us harbor leads to drinking too much alcohol as a way of relieving stress. The use of regular alcohol intake further leads to poor sleep quality and anxiety, resulting in high cortisol.
• Life stressors: There’s good and bad stress: The “come and go” kind of stress, like exercising, taking a big meeting at work, watching your child play a sport, going on a first date, studying and taking a big test, or even stubbing your toe can cause acute stress, but it’s the long-term chronic stress that’s problematic. Excessive workloads, financial burdens, and unhealthy relationships can all cause distress leading to chronically elevated cortisol levels. “This is especially true in our modern lifestyle where most people are juggling multiple responsibilities and don’t have healthy coping mechanisms to manage their stress,” Dr. Malhotra says.