Cortisol was discovered in the mid-20th century, but in the last year or so, this naturally occurring hormone has entered the limelight of social media. You can find videos on TikTok discussing “cortisol face” with millions of views. Unfortunately, trends are rarely as simple as they appear and may have people jumping into action before learning what cortisol supplements even are and how they react in the body.

While cortisol supplements can be the right choice in some situations, it’s essential to understand the myriad factors that come into play.

What is cortisol, and how is it related to stress?

Cortisol is often called the “stress hormone” and is released by the adrenal glands — part of the hypothalamic-pituitary-adrenal axis, a bodily system that regulates the stress response — when our bodies experience stress. It helps our bodies respond to threatening experiences while managing several facets of our biology.

Cortisol regulates blood sugar, suppresses inflammation, regulates metabolism, is involved in our circadian rhythms and influences the fight-or-flight reaction. It’s essential for survival. Because cortisol is a glucocorticoid hormone, and most of our body tissue has glucocorticoid receptors, cortisol can have a broad and ubiquitous effect throughout the body.

Dietary aspects can also influence our cortisol levels, according to Diogo Barardo, Ph.D., director of R&D at biotechnology company Novos Core. For instance, higher levels of sugar and saturated fats in a diet can negatively increase cortisol levels. Conversely, a diet high in fruits, vegetables and whole grains may lower cortisol levels.

Beyond diet, though, several other factors can influence your cortisol levels. These factors include some medications, alcohol, caffeine, adrenal gland tumors, athletic activity, pregnancy and a variety of health conditions.

High cortisol symptoms

“Excessively high cortisol levels, especially when sustained over time, can be damaging. Chronic high cortisol can also negatively affect metabolic health by promoting insulin resistance and inflammatory processes,” said Barardo. In some cases, high cortisol levels could be a sign of Cushing disease, also known as hypercortisolism, a progressive pituitary disease that causes the body to overproduce cortisol.

Symptoms of high cortisol can vary between individuals. They include weight gain in the face and abdomen, fat buildup under the shoulder blades, purple stretchmarks across the abdomen, decreasing muscle strength, high blood sugar, hypertension, excessive hair growth in women and osteoporosis. Mental symptoms can include brain fog, memory issues and irritability. While this captures many of the possible symptoms, it may not contain all of them. In many cases, people will only experience some of these symptoms when they have high cortisol.

If you experience symptoms of high cortisol, consider speaking with a medical expert about the risks of high cortisol and Cushing disease. On the other hand, if you have dangerously low cortisol levels, you will want to discuss Addison’s disease. Thankfully, you can consult a physician and test your cortisol levels. Ruling out such illnesses, however, may require several tests.

Cortisol tests are often performed using blood samples but can also be done through urinary analysis. Because the urinary analysis test uses a series of inputs over 24 hours, this test may yield more accurate results than blood tests, which often only capture cortisol data from one point in a person’s day. As Barardo has said, “This captures cortisol fluctuations throughout the day rather than at one single point in time.”

The best supplements to potentially reduce cortisol

While there are dietary factors that can increase or decrease cortisol levels, the supplements that aid in this do so indirectly.

“Cortisol itself isn’t typically supplemented directly, but certain supplements may help regulate cortisol,” Barardo said. “Certain supplements like magnesium, vitamin C, Rhodiola rosea and pterostilbene [the primary antioxidant component of blueberries] are studied for their potential to help regulate cortisol and mitigate the stress response.” He said that each of these compounds has the potential to affect cortisol levels through “modulation of the hypothalamic-pituitary-adrenal axis.”

Vitamin C

Vitamin C may be one of the top potential supplements to reduce cortisol and is readily abundant in several formats. However, how much of this supplement you should take will vary between products. To ensure you’re safe, read the product guidelines to ensure you don’t exceed the recommended amounts.

A study published in 2023 found that vitamin C can reduce cortisol levels in some patients with hypercortisolemia. “Vitamin C plays a notable role in cortisol modulation, particularly under stress, through its influence on the hypothalamic-pituitary-adrenal axis,” Barardo said. “Research demonstrates that vitamin C can reduce excessive cortisol production in response to both psychological and physical stressors.”

Vitamin C can be found naturally in several foods that are commonly available, such as:

• Citrus fruits
• Potatoes
• Peppers
• Strawberries
• Broccoli
• Brussel sprouts

Ashwagandha

This plant is considered an adaptogenic herb, meaning it’s believed to help the body manage and reduce stress responses. The US National Institute of Health states within its fact sheet on ashwagandha (Withania somnifera) that “several randomized, placebo-controlled clinical trials, most of them fairly small in size and of short duration, have found that ashwagandha may reduce perceived stress and anxiety and improve the quality and duration of sleep.” However, because these studies used different ashwagandha preparations and doses, it’s difficult to pinpoint a specific recommendation for a specific supplement to reduce cortisol.

It’s rare to find this plant in everyday recipes, but it can be found as a dietary supplement in several forms ranging from powders to gummies to beverages. How much you should take will vary between these products, so checking the directions before use is essential.

Omega-3 fatty acids

Research has pursued the idea of omega-3 fatty acids having a reductive effect on cortisol levels. A paper published in 2021 found that participants who took high levels of omega-3 had lower levels of cortisol when compared to the placebo group. How much of this you can safely eat daily is based on your age, with a recommended intake table on the National Institute for Health covering each age category. For men over age 14, 1.6 grams daily is recommended, while women over 14 should consume 1.1 grams daily. Those who are pregnant or lactating should consume more.

Omega-3 fatty acids are found in many foods such as:

• Salmon
• Mackerel
• Tuna
• Flaxseed
• Chia seeds 
• Walnuts

Omega-3s can also be obtained as a dietary supplement in various forms.

Rhodiola rosea

“As an adaptogen, Rhodiola rosea supports the body’s stress response by modulating the HPA (hypothalamic-pituitary-adrenal) axis,” Barardo said. “This axis plays a central role in cortisol production, and Rhodiola’s effects help balance cortisol levels rather than simply suppress or elevate them, which is characteristic of adaptogens.”

According to a 2009 study, repeated doses of Rhodiola rosea can have “an anti-fatigue effect that increases mental performance, particularly the ability to concentrate, and decreases cortisol response to awakening stress in burnout patients with fatigue syndrome.” Exact dosages for this compound will vary between products, but each supplement for lowering cortisol should include recommended intakes on its packaging.

Pterostilbene

Pterostilbene, an antioxidant mainly found in blueberries, has been found to improve stress-related behaviors. A study published in 2021 tested pterostilbene treatments on mice, and their findings “suggest that pterostilbene may effectively modulate stress-related abnormal behaviors, neuroinflammation and HPA axis hyperactivity.”

“Although direct studies on pterostilbene’s effect on cortisol are still emerging, early evidence suggests it could support a balanced stress response through neuroprotective and anti-inflammatory effects, which may make it beneficial in chronic stress scenarios,” Barardo said.

Cortisol supplements utilizing pterostilbene may be less common but should contain specific recommended intakes for each product if available. As for food sources, aside from blueberries, pterostilbene can be found in grapes and peanuts.

Are these supplements safe and necessary?

While supplements to lower cortisol may be generally safe for most people, they are not the only way to regulate stress. Whether or not these cortisol supplements are necessary will vary between individuals and circumstances; most individuals without cortisol-related illnesses should be okay without them.

“Supplements that help regulate cortisol are generally safe, but they’re not always necessary for everyone,” Barardo said. “A healthy lifestyle that includes stress management practices can help maintain optimal cortisol levels naturally.”

To help reduce stress levels without needing cortisol supplements, people may be interested in practicing meditation, yoga, pursuing other athletic activities or finding various means of coping with high stress. Research has underscored a variety of mechanisms for reducing stress, with a strong emphasis on what’s called mindfulness-based stress reduction. Although these techniques can be very effective in some cases, not everyone is equally inclined towards mindfulness practices, and learning these techniques without a guide can be difficult.

When considering cortisol supplements, it’s important to know that the FDA does not regulate supplements. Hence, the requirements for accuracy, transparency and testing are often less than expected. Barardo also points out, “Over-reliance on supplements marketed as cortisol regulators may not address the root causes of stress or high cortisol.”

What about cortisol blockers?

Cortisol blockers, like mifepristone and pasireotide, are prescription medications used to treat Cushing’s syndrome. They work by either blocking the uptake of cortisol to receptors or by preventing the release of cortisol in the first place. Beyond this particular class of medication, some people may also refer to supplements and tactics for reducing cortisol levels as blockers, but the difference can be vast. Companies marketing over-the-counter cortisol blockers often rebrand cortisol supplements or other approaches for lowering cortisol.

When it comes to cortisol blocker medications, there can be side effects that your doctor will discuss with you if you’re prescribed these medications. These side effects vary between specific cortisol blocker medications. However, these medications are FDA-approved for the treatment of Cushing’s syndrome.

When it comes to cortisol supplements and stress-coping techniques, how safe they are will vary between supplements and techniques. Supplements should have recommended dosages but can be cross-checked against recommended intake levels for specific compounds, like magnesium or vitamin C. However, it is essential to remember that the FDA does not regulate supplements. Always consult with your healthcare provider before taking any supplements.

How to naturally reduce cortisol

There are several ways to influence and reduce your cortisol levels naturally. How well these approaches work will vary between individuals and instances, with some approaches becoming more effective with practice or time.

To reduce cortisol levels, Barardo recommends regular exercise, a balanced diet and engaging in meditation and mindfulness.  “Vitamin C-rich foods and a healthy lifestyle that includes sleep and physical activity are also effective at keeping cortisol levels in check,” he added. “Additionally, interacting with loved ones and pets can lower cortisol and increase serotonin, improving mental health, reducing stress and helping people live longer, healthier lives.” Avoiding foods that put excess stress on the body, like caffeine or alcohol, is also recommended.

Human health is often seen as holistic, wherein improving health metrics in one area will also increase health in other areas. Many of these approaches for reducing cortisol involve increasing general areas of health. Pursuing better mental and emotional well-being, for instance, can be linked to better cortisol regulation. The tactics mentioned above fold in several approaches that can help mitigate stress and encourage a reduction in cortisol.

Sometimes, you may be otherwise healthy, but your body still produces more cortisol than expected. If continuing to pursue natural methods for cortisol regulation doesn’t help you, then it might be wise to speak with a medical expert and test your cortisol levels.

The bottom line

Cortisol is known as the stress hormone because it’s released in higher quantities during times of stress and enhances our fight, flight or freeze reactions. When overproduced  and sustained at high levels, this hormone can cause higher stress levels and discomfort and may also contribute to physical symptoms like “cortisol face.”

Various supplements, including vitamin C, ashwagandha, omega-3 fatty acids, Rhodiola rosea and pterostilbene, may help you lower your cortisol levels. However, there are many natural ways, like mindfulness breathing exercises, to manage stress and cortisol that may pose less risk of side effects. Some cases of high cortisol could be indications of Cushing’s syndrome, in which case medical assistance will be needed.