Cortisol, the body’s primary stress hormone, discovered in the mid-20th century, has recently exploded onto social media platforms like TikTok. Videos discussing “cortisol face” garner millions of views, but experts caution that these trends often oversimplify complex biological processes, potentially leading people to try supplements without understanding their effects.
While cortisol supplements can be beneficial in certain situations, understanding the hormone itself and the factors influencing it is crucial.
What is Cortisol and How Does it Relate to Stress?
Often dubbed the “stress hormone,” cortisol is released by the adrenal glands as part of the hypothalamic-pituitary-adrenal (HPA) axis, which orchestrates the body’s stress response. It plays a vital role in survival by helping us react to perceived threats and managing essential bodily functions, including blood sugar regulation, inflammation suppression, metabolism, circadian rhythms, and the fight-or-flight response. As a glucocorticoid hormone, cortisol’s widespread presence of receptors throughout the body means it can exert a broad influence.
Diet significantly impacts cortisol levels. According to Diogo Barardo, Ph.D., director of R&D at biotechnology company Novos Core, a diet high in sugar and saturated fats can elevate cortisol. Conversely, consuming more fruits, vegetables, and whole grains may help lower it.
Other factors influencing cortisol include medications, alcohol, caffeine, adrenal gland tumors, physical activity, pregnancy, and various health conditions.
Signs of High Cortisol
“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,” Barardo states. In some cases, persistently high cortisol may indicate Cushing disease, a condition where the body overproduces this hormone.
Symptoms can vary but may include weight gain in the face and abdomen, fat accumulation on the back of the neck, purplish stretch marks on the abdomen, reduced muscle strength, elevated blood sugar, high blood pressure, increased facial hair growth in women, and osteoporosis. Mental effects can manifest as brain fog, memory problems, and irritability.
If you suspect high cortisol, consult a medical professional about potential risks and diagnostic tests. For low cortisol levels, Addison’s disease is a consideration. Testing can involve blood or urine samples; 24-hour urine analysis may offer a more comprehensive picture of cortisol fluctuations throughout the day.
Supplements That May Help Regulate Cortisol
While diet plays a role, certain supplements can indirectly support cortisol regulation. “Cortisol itself isn’t typically supplemented directly, but certain supplements may help regulate cortisol,” Barardo explains. He notes that magnesium, vitamin C, Rhodiola rosea, and pterostilbene (an antioxidant found in blueberries) are studied for their potential to modulate the HPA axis and mitigate the stress response.
Vitamin C
Vitamin C is readily available and a strong candidate for cortisol reduction. Always follow product guidelines to avoid exceeding recommended doses. A 2023 study indicated vitamin C can lower cortisol in some individuals with hypercortisolemia. “Research demonstrates that vitamin C can reduce excessive cortisol production in response to both psychological and physical stressors,” Barardo notes.
Natural sources of Vitamin C include:
- Citrus fruits
- Potatoes
- Peppers
- Strawberries
- Broccoli
- Brussels sprouts
Ashwagandha
This adaptogenic herb is thought to help the body manage stress. The U.S. National Institutes of Health notes that clinical trials suggest ashwagandha may reduce perceived stress and anxiety, and improve sleep quality. However, the varying preparations and doses in studies make specific recommendations difficult. Ashwagandha is available in various supplement forms, and dosage instructions should be checked carefully.
Omega-3 Fatty Acids
Research suggests omega-3 fatty acids may help lower cortisol. A 2021 paper found participants taking high doses of omega-3 had lower cortisol levels than the placebo group. Recommended daily intake varies by age; for men over 14, it’s 1.6 grams, and for women over 14, it’s 1.1 grams. Pregnant or lactating individuals may need more.
Foods rich in omega-3s include:
- Salmon
- Mackerel
- Tuna
- Flaxseed
- Chia seeds
- Walnuts
Omega-3s are also available as dietary supplements.
Rhodiola Rosea
“As an adaptogen, Rhodiola rosea supports the body’s stress response by modulating the HPA axis,” Barardo explains. He adds that this herb helps balance cortisol levels, rather than merely suppressing or elevating them. A 2009 study found that consistent doses of Rhodiola rosea can reduce fatigue and improve mental performance, including concentration, while decreasing cortisol response to stress in burnout patients. Dosages vary by product.
Pterostilbene
Found primarily in blueberries, pterostilbene, an antioxidant, has shown promise in improving stress-related behaviors. A 2021 study on mice suggested it may modulate stress behaviors, neuroinflammation, and HPA axis hyperactivity. “Early evidence suggests it could support a balanced stress response through neuroprotective and anti-inflammatory effects,” Barardo notes, making it potentially beneficial in chronic stress. Pterostilbene is also present in grapes and peanuts.
Are Cortisol Supplements Necessary?
While generally safe for most, cortisol-regulating supplements aren’t universally needed. “A healthy lifestyle that includes stress management practices can help maintain optimal cortisol levels naturally,” Barardo advises. These practices include meditation, yoga, and other forms of physical activity.
The FDA does not regulate supplements, so accuracy and transparency can vary. Over-reliance on these products might not address the root causes of stress.
Understanding Cortisol Blockers
Prescription medications like mifepristone and pasireotide are used to treat Cushing’s syndrome by blocking cortisol receptors or its release. While some market supplements as “cortisol blockers,” these are distinct from FDA-approved medications. Always consult a healthcare provider before using any supplements.
Naturally Reducing Cortisol
Several lifestyle adjustments can help regulate cortisol. Barardo recommends regular exercise, a balanced diet, 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 adds. Even interacting with pets can lower cortisol and boost serotonin. Limiting caffeine and alcohol intake is also advised.
Holistic health approaches often show that improving one area benefits others. Enhancing mental and emotional well-being, for instance, can positively influence cortisol regulation.
If natural methods don’t alleviate high cortisol, seeking medical advice and testing is recommended.
The Takeaway
Cortisol, the stress hormone, is released during stressful periods to aid survival. Chronically elevated levels can lead to discomfort and physical symptoms like “cortisol face.” Supplements such as vitamin C, ashwagandha, omega-3s, Rhodiola rosea, and pterostilbene may help lower cortisol. However, natural stress management techniques, like mindfulness breathing exercises, offer a lower-risk approach. High cortisol can sometimes signal underlying conditions like Cushing’s syndrome, requiring medical attention.
