Cortisol, the primary stress hormone, can lead to weight gain and various health problems when it remains elevated for an extended period. Fortunately, there are several natural ways to reduce cortisol levels.
One of the most direct methods is to manage stress levels, which can decrease cortisol production.
Supplements to Reduce Cortisol and Belly Fat
Long-term elevated cortisol can create hormonal imbalance, leading to weight gain, high blood pressure, heart disease, diabetes and insomnia or difficulty sleeping.
The LYMA formula includes adaptogen KSM-66 ashwagandha as a cortisol-lowering adaptogen along with Cognizin and Phosphatidylserine nootropics which work to relieve stress while supporting brain health.
The Food and Drug Administration does regulate dietary supplements differently from medicines; to ensure the highest possible quality in your supplements, seek third-party testing from independent labs.
1. Cordyceps
Cordyceps is a parasitic fungus that lives off insect larvae. For centuries, Traditional Chinese Medicine has used it to treat fatigue, sickness, kidney disease and low sex drive – commonly sold in capsule, tablet or tincture form as supplements.
Consuming B complex vitamins can increase energy and endurance by raising ATP levels – the body’s natural source of energy. B complex vitamins may also reduce oxidative stress while increasing antioxidant enzyme production to combat fatigue.
Studies demonstrate the power of Cordyceps to delay fatigue, giving those taking it longer to push themselves without becoming exhausted as quickly. Furthermore, it serves as an anti-ageing herb, protecting cells against oxidative damage that accelerates the aging process.
2. Vitamin C
Vitamin C is widely revered for its immune support and inflammation-fighting properties. But studies have also demonstrated its impressive weight-loss properties; those with higher vitamin C levels oxidize fat 30% more effectively than those with lower levels.
Vitamin C could play a part in this phenomenon by improving absorption of carnitine, a molecule responsible for transporting fat molecules for oxidation and energy production. Furthermore, studies have demonstrated its effect on increasing plasma adiponectin levels; an anti-diabetic hormone.
Eat foods high in Vitamin C such as guava, kiwi, strawberries, tomatoes and green vegetables for optimal nutrition. If needed as supplements, choose non-acidic buffered forms that won’t upset your stomach.
3. Vitamin D3
Vitamin D3 is a fat-soluble vitamin that aids your body in better absorbing calcium, magnesium and phosphate from food sources. Unfortunately, many individuals lack sufficient Vitamin D3. Furthermore, supplementation can improve mood and relieve depression symptoms.
Although supplementing cortisol directly is tempting, doing so could backfire: blocking cortisol could actually cause your body to store more fat!
Vitamin D3 (cholecalciferol) is a medication commonly prescribed to those who struggle to reach and maintain adequate levels of vitamin D through diet alone. Often prescribed in doses of 50,000 IU or greater, this treatment option may also be recommended by healthcare providers for other conditions or ailments as directed.
4. Omega 3s & DHA
Omega 3 fatty acids (EPA and DHA) are an excellent anti-inflammatory source. Furthermore, they boost mood as well as potentially helping lower the risk of melanoma skin cancer.
You can find Omega 3s in fish such as salmon, sardines, mackerel and tuna; or they can be found plant-based sources such as seaweed, walnuts, flax seeds, chia seeds canola & safflower oil as well as edamame.
Supplements that provide EPA and DHA can be taken either in tablet or capsule form. Studies have demonstrated that taking high EPA/DHA fish oil supplements reduce insulin levels and increase fat burning during jogging exercise, with Glycyrrhiza glabra root supplements increasing cortisol and recommended as part of Addison’s disease treatment; they contain an acid called Glycyrrhetic Acid which balances cortisol production; this herb also used in Chinese and Ayurvedic remedies.
5. Magnesium
Dietary supplements can be an invaluable way of meeting changing nutritional requirements as we age, helping ensure your body receives all of the necessary vitamins, minerals, and fatty acids it requires to function optimally.
Magnesium plays an integral part in several biological functions, such as providing energy sources for cells and regulating blood pressure and heart rate regulation as well as neurotransmitter metabolism. Magnesium has also been proven to relieve stress and anxiety as well as enhance mood.
Other strategies for lowering cortisol include regular exercise, getting enough restful sleep, practicing mindfulness meditation and challenging negative thoughts.
Integrating magnesium-rich foods into your diet or taking an outstanding magnesium citrate or glycinate supplement like ours may also help balance hormones for less stress, greater energy and improved health outcomes.
Recommended Dosage and Frequency for Cortisol-Lowering Supplements
The recommended dosage and frequency for cortisol-lowering supplements may vary depending on the supplement and the individual’s needs. It is always important to discuss with a healthcare practitioner before starting any new herbal supplements or medications.
Some supplements that have been found to reduce cortisol levels include ashwagandha, arctic root, bacopa, ginkgo, cordyceps, fish oil, L-theanine, and prebiotics.
However, most of these supplements rely on animal studies or clinical trials using well-trained athletes to support these claims, and only a handful of supplements have been shown to reduce cortisol in typical humans under normal circumstances.
In general, it is recommended to follow the instructions on the supplement label or as directed by a healthcare practitioner. In addition to supplements, there are other natural ways to manage cortisol levels, such as relaxation techniques, dietary changes, and stress management.
Potential Side Effects of Cortisol-Lowering Supplements
When considering taking cortisol-lowering supplements, it is important to discuss the potential side effects with a healthcare practitioner. While some supplements and herbs have been used for centuries to help manage stress and regulate cortisol levels, there are some negative side effects to be aware of.
Thinning of Skin and Limbs
Cortisol-lowering supplements have been associated with thinning of skin and limbs. This can occur because cortisol plays a role in collagen production, which helps keep skin and tissues healthy and strong. However, too little cortisol can result in weakened skin and tissues.
Build-up of Fat in the Chest Area, Face, and Abdomen
Another potential side effect of cortisol-lowering supplements is the build-up of fat in the chest area, face, and abdomen. This is because cortisol helps regulate the body’s use of fat for energy. When cortisol levels are too low, the body may store excess fat in certain areas.
Increase in Blood Pressure
Cortisol also plays a role in regulating blood pressure. When cortisol levels are too low, blood pressure may increase, which can be a potential side effect of cortisol-lowering supplements.
Reduction in the Body’s Ability to Produce Natural Cortisol
Another concern with cortisol-lowering supplements is that they may reduce the body’s ability to produce natural cortisol. This can result in a dependence on supplements to regulate cortisol levels.
Limited Evidence to Support Claims
While some supplements may help regulate cortisol levels and manage stress, most rely on animal studies or clinical trials using well-trained athletes to support these claims. Only a handful of supplements have been shown to reduce cortisol in typical humans under normal circumstances.
Ways to Naturally Lower Cortisol Levels in the Body
In addition to supplements, there are other natural ways to manage cortisol levels, such as relaxation techniques, dietary changes, and stress management. It is important to discuss all options with a healthcare practitioner before making any changes to your health routine.
Relaxation Techniques
Relaxation techniques like deep breathing, meditation, yoga, tai chi, and qigong are excellent ways to reduce stress and lower cortisol levels. These techniques can activate the body’s relaxation response, counteracting the stress response and reducing cortisol production.
Lifestyle Changes
Making certain lifestyle changes can also help lower cortisol levels. Regular exercise, adequate sleep, and a nutritious diet can help reduce stress and cortisol production.
Although small studies have suggested that foods like dark chocolate and fish oils may lower cortisol levels, further research is needed to confirm these findings.
Herbs and Supplements
Certain herbs and natural supplements, such as ashwagandha, rhodiola, lemon balm, and chamomile, may help lower stress, anxiety, and cortisol levels. However, individuals should always consult with a healthcare professional before taking any supplements.
Combining Diet and Stress Management
Managing stress and combining diet with stress management techniques are effective ways to reduce excess weight from cortisol. By making these lifestyle changes, individuals can naturally lower cortisol levels and improve their overall health and wellbeing.
How High Cortisol Levels Affect Your Health
High cortisol levels can have detrimental effects on physical and mental health. It can increase the risk of serious health conditions, including cardiovascular disease, osteoporosis, insulin resistance, and diabetes.
Long-term exposure to cortisol and other stress hormones can negatively affect almost all of the body’s processes, increasing the risk of health issues such as heart disease, lung issues, obesity, anxiety, and depression.
Symptoms of High Cortisol Levels
Common signs and symptoms of higher-than-normal cortisol levels include weight gain, especially in the face and abdomen, fatty deposits between the shoulder blades, wide purple stretch marks on the belly, muscle weakness in the upper arms and thighs, and high blood sugar.
In addition to weight gain, high cortisol levels can cause other unwanted symptoms such as high blood pressure, fatigue, changes in mood, irritability, flushed face, thinning skin, and difficulty sleeping.
Managing Cortisol Levels Naturally
To manage cortisol levels naturally, various relaxation techniques, including meditation, deep breathing, and yoga, can help. Dietary changes such as reducing caffeine and sugar intake and increasing consumption of fiber-rich foods can also help reduce cortisol levels.
Stopping smoking and regular exercise can also be effective ways to manage cortisol levels. Taking supplements, such as magnesium and ashwagandha, have also been shown to be beneficial.
When to Seek Medical Attention
If lifestyle changes are not possible or not working to reduce cortisol levels, speaking with a doctor about supplements may be the next step. It is important to seek medical attention if high cortisol levels persist as it can lead to serious health consequences.
