Cortisol isn't bad. It's essential for waking up, handling stress, and regulating metabolism. The problem is chronically elevated cortisol from ongoing stress. Here's what can help bring it back to healthy levels.
Strong Evidence
Ashwagandha is the most studied supplement for cortisol reduction. Multiple clinical trials show it lowers cortisol by 14-28% in stressed adults. It works by modulating the HPA axis (your stress response system). Takes 2-4 weeks to notice effects.
Dose: 300-600mg daily of a standardized extract (KSM-66 or Sensoril)
Moderate Evidence
Phosphatidylserine (PS) may blunt cortisol response to exercise and mental stress. Studies use 400-800mg daily. More research is needed, but it's a reasonable option.
Omega-3 fatty acids can reduce cortisol response to mental stress. The anti-inflammatory effects may help regulate stress hormones. Aim for 2g+ combined EPA/DHA daily.
The Bigger Picture
Supplements can help, but they work best alongside:
Sleep optimization - Sleep deprivation dramatically increases cortisol
Exercise (not excessive) - Moderate exercise reduces cortisol, overtraining increases it
Stress management - Address the source, not just the symptom
Caffeine timing - Caffeine raises cortisol, especially in the afternoon