7 Supplements to Reduce Cortisol (+ Stress Management Tips)

Chronic stress has a way of making everything harder, including sleep, energy, mood, and weight. Cortisol, your body’s primary stress hormone, is often at the center of it. Here’s what the evidence says about supplements that may help, and how to use them effectively.

Understanding Cortisol (And What “High” Really Means)

Cortisol is your body’s primary stress hormone, responsible for regulating energy, immune function, mood, and your sleep-wake cycle. In a healthy pattern, it peaks within the first 30–45 minutes after waking, gradually declines through the day, and stays low at night—a rhythm that supports stable energy, stress resilience, blood sugar balance, and restful sleep 1.

When people talk about “high cortisol,” they rarely mean a medical condition. Truly elevated cortisol is associated with Cushing’s syndrome, a rare disorder caused by steroid medications or tumors of the pituitary or adrenal glands 2. What most people are actually experiencing is a disrupted rhythm, with cortisol staying elevated or flat throughout the day instead of following its natural arc. A large meta-analysis found that this flattened pattern is associated with fatigue, depression, immune dysfunction, inflammation, and obesity 3.

It’s worth noting that research shows association, not causation. A disrupted cortisol rhythm is often part of a bigger picture of chronic stress, burnout, or poor sleep, and not a root cause on its own. But if those symptoms sound familiar, supporting your stress response is a reasonable place to start.

Do Supplements Help Reduce Cortisol?

The short answer is yes. There are supplements to reduce cortisol that may help support a healthier stress response, including more balanced cortisol patterns.

Seven science-backed supplements that may help keep cortisol levels in check include: 

Let’s walk through the options you can consider with the best evidence.

7 Science-Backed Supplements to Reduce Cortisol

1. Probiotics

Probiotics are often one of the most helpful places to start when dealing with stress or cortisol support 4.

That’s because the gut and brain are in constant communication through what’s known as the gut-brain axis. When the gut microbiome becomes disrupted from chronic stress, poor diet, infections, antibiotics, or inflammation, it can influence everything from mood and sleep to immune function and stress hormone signaling 5.

In other words, elevated or dysregulated cortisol is often part of a bigger picture that includes gut health.

Probiotics are often one of the first tools I consider when someone is dealing with:

• Fatigue
• Burnout
• Anxiety
• Brain fog
• Irritable bowel syndrome (IBS) symptoms
• Feeling chronically overwhelmed

In a randomized controlled trial, students taking a multi-strain probiotic during exam stress had lower cortisol levels, reported less stress and anxiety, and showed improved mood compared to the placebo group 6.

At the clinic, we often find that broader-spectrum probiotic approaches work best. Rather than relying on a single strain, we commonly use a combination of:

• Lactobacillus/Bifidobacterium blend
• Soil-based probiotic
• Saccharomyces boulardii (a beneficial yeast)

Our Triple Therapy probiotic approach comes in convenient powder sticks that don’t require refrigeration. We found that this combination tends to work better than a single product alone as it helps support microbial diversity and often produces broader improvements in digestion, stress tolerance, and overall well-being.

2. Adaptogenic Herbs

Adaptogenic herbs are compounds that may help the body respond more effectively to physical and emotional stress. Instead of acting like stimulants or sedatives, adaptogens appear to help regulate the stress-response system itself, which helps control cortisol production 7.

Among adaptogens, ashwagandha has become one of the most widely discussed herbs for stress and cortisol support, and for good reason. Several recent systematic reviews (studies combining multiple clinical trials) suggest that ashwagandha can help lower cortisol levels and reduce anxiety symptoms in some people 8 9 10.

One 2024 meta-analysis found that ashwagandha supplementation was associated with reductions in cortisol levels, perceived stress, and anxiety symptoms 10. Most studies from this analysis used doses ranging from roughly 125–600 mg daily for 1–3 months.

Ashwagandha may be most helpful for people experiencing:

• Chronic stress
• Feeling “wired but tired”
• Burnout
• Stress-related sleep issues
• High physical training loads

That said, the research isn’t completely straightforward. A newer 2025 review found that while ashwagandha consistently lowered cortisol, improvements in subjective stress (how stressed you feel) were less consistent across studies 9. This is an important reminder that lowering cortisol on paper doesn’t always translate into dramatic symptom improvements in real life.

Another adaptogen with good evidence is Rhodiola rosea. In a randomized controlled trial, people with stress-related fatigue who took rhodiola for 4 weeks had improvements in fatigue, concentration, and cortisol regulation compared to placebo 11.

3. Magnesium

The mineral magnesium is one of the simplest tools for supporting the nervous system and stress response.

Magnesium plays a role in hundreds of processes throughout the body, including:

• Sleep regulation
• Muscle relaxation
• Blood sugar balance
• Nerve signaling
• Stress resilience

And because stress itself can deplete magnesium 12, many people end up stuck in a cycle where higher stress contributes to lower magnesium levels, which may then worsen sleep, tension, and stress tolerance.

A systematic review examining magnesium supplementation found that doses ranging from 75–360 mg daily for 6–12 weeks improved mild anxiety and stress-related symptoms in several groups, including people with PMS and high blood pressure 13.

Clinically, magnesium is often one of the first supplements that is considered when someone is dealing with:

• Poor sleep
• Muscle tension
• Anxiety
• Headaches
• Feeling “on edge”
• Stress-related digestive symptoms, like constipation and acid reflux

Not everyone needs high doses, and different forms work better for different goals. But for many people, magnesium is a low-risk intervention that can meaningfully improve stress resilience over time.

4. Omega-3 Fatty Acids

Omega-3 fatty acids are the beneficial fats abundant in oily fish. They’re known for their anti-inflammatory properties and may also help balance cortisol levels.

A randomized controlled trial (RCT) tested the effects of omega-3 supplements on stress responses, including cortisol levels and stress reactivity 14. This study found that participants taking omega-3s for four months had:

• Lower cortisol levels
• Lower IL-6 (a measure of inflammation)
• Improved cellular repair markers (telomerase, IL-10)

Another RCT in nurses found reduced burnout and lower morning cortisol after 8 weeks of supplementation with 1,000 mg of fish oil (with 120 mg DHA and 180 mg of EPA) 15.

Omega-3s are especially helpful if stress is paired with inflammation, fatigue, and poor exercise recovery.

5. Tangeretin

Tangeretin is a plant chemical found in citrus fruit that is known for its antioxidant properties.

A randomized controlled trial investigated the effects of tangeretin on the cortisol stress response in soccer players 16.

The results showed the group of athletes who took 200 mg/day of tangeretin had: 

• Lower cortisol levels after intense exercise
• Reduced inflammatory response
• Faster recovery markers

This is a more niche supplement and useful in specific cases (like high physical stress), but not a first-line option for most people.

6. Phosphatidylserine

Phosphatidylserine is a naturally occurring fatty compound concentrated in the brain and nervous system. It’s been studied for cognitive function, exercise recovery, and stress regulation.

Some research suggests phosphatidylserine may help blunt excessive cortisol responses during periods of physical or mental stress. In one placebo-controlled study, participants taking phosphatidylserine before intense exercise had lower post-exercise cortisol levels compared to placebo 17.

While the research is still relatively small, this supplement may be especially useful for people who feel overstimulated, mentally “fried”, or physically overtrained.

7. L-Theanine

L-theanine is an amino acid naturally found in green and black tea that’s known for promoting a calm, focused mental state without causing significant drowsiness.

Research suggests L-theanine may help reduce stress-related cortisol responses, particularly during acute psychological stress. Some studies also show improvements in 18 19:

• Sleep quality
• Anxiety symptoms
• Mental calmness
• Focus under stress

What I like about L-theanine clinically is that it tends to feel gentle. Unlike sedating supplements, it often helps people feel calmer without feeling “shut down” or groggy.

It may be especially helpful for people whose stress feels more mental than physical, such as racing thoughts, difficulty unwinding, or feeling mentally overstimulated at night.

Lifestyle Changes to Support Cortisol Levels

Mind-body therapies are practices that integrate mental and physical activities to help manage stress and enhance overall health. Below are three foundational (and science-backed) stress management tips.

Mind-Body Therapies

Meditation may reduce blood pressure and cortisol, which are “stress indicators” that can go up during times of stress. 

In one randomized controlled trial, people with moderate-to-high daily stress engaged in mindfulness-based stress reduction (MBSR) and cognitive behavioral therapy (CBT). These therapies led to 20:

• Reduced salivary cortisol levels
• The ability to handle a stressful task better than before 

Moderate Exercise 

Moderate exercise, like zone 2 training, is excellent for building stress resilience. It reduces pro-inflammatory chemicals and promotes anti-inflammatory ones 21, helping to protect the body from stress-induced inflammation.

Physical activity is also generally good for the brain and overall health. However, pushing yourself too hard when you’re fatigued can backfire. Too much intense exercise might lead to burnout, worsening the symptoms you’re trying to manage.

A good starting point is 10–30 minutes of daily walking, and building from there.

Quality Sleep

Good sleep is essential for keeping cortisol balanced, so chronically disrupted sleep can seriously disrupt your cortisol rhythm 22. If you don’t get at least 7 hours of quality sleep each night, improving your sleep is a must to reduce cortisol. 

FAQs

What is the best supplement to lower cortisol levels?

There’s no single best cortisol supplement for everyone, but probiotics, magnesium, omega-3 fatty acids, and adaptogenic herbs have some of the strongest research behind them. In my clinic, we usually start with foundational support, especially gut health, sleep, and stress management, before layering in supplements.

How long does it take for cortisol supplements to work?

It depends on the supplement. Adaptogenic herbs like ashwagandha and rhodiola tend to show measurable effects within 4–8 weeks of consistent use, which aligns with most of the clinical trials studying them. Magnesium and L-theanine may work more quickly, with some people noticing improvements in sleep and anxiety within a few weeks. Omega-3s typically require 6–8 weeks at a minimum before effects on inflammation and stress resilience become apparent. As a general rule, give any supplement at least one full month before evaluating whether it’s working, and pair it with consistent sleep, diet, and stress management habits. Supplements tend to underdeliver when used in isolation.

Can you take multiple cortisol supplements together?

In many cases, yes. Magnesium, L-theanine, and omega-3s are generally well-tolerated alongside each other and most medications. Adaptogens like ashwagandha and rhodiola are typically used one at a time rather than stacked, since combining multiple stimulating herbs can occasionally increase the risk of side effects like irritability or disrupted sleep. That said, everyone’s situation is different. If you’re taking medications, managing a health condition, or considering more than two or three supplements at once, it’s worth checking with a clinician before starting.

Is it worth testing your cortisol levels before trying supplements?

Not as a first step. A single cortisol test captures one moment in time and can be difficult to interpret without a broader context. More useful is how you actually feel: Persistent fatigue, poor sleep, anxiety, and feeling “wired but tired” are often more actionable signals than a lab number. Testing can be valuable if symptoms are severe, if you’ve already made meaningful lifestyle changes without improvement, or if a clinician suspects an underlying condition like adrenal dysfunction. In those cases, a DUTCH test or timed salivary cortisol panel gives a more complete picture of your daily cortisol rhythm than a single blood draw.

Can magnesium lower cortisol?

Research suggests magnesium may help support a healthier stress response and reduce mild anxiety symptoms, particularly in people who are deficient. It’s often one of the simplest supplements to try because magnesium plays a role in sleep, nervous system regulation, and muscle relaxation.

Do probiotics help with stress and cortisol?

Yes, some studies suggest probiotics may help regulate the gut-brain axis and support healthier cortisol patterns. In clinical practice, improving gut health often helps people feel more resilient to stress and improves related symptoms like fatigue, anxiety, and digestive issues.

Supporting Cortisol Starts With Supporting the Whole Body

When people struggle with fatigue, burnout, poor sleep, anxiety, or stress-related digestive symptoms, it’s easy to focus entirely on cortisol. But in most cases, healthier cortisol regulation comes from improving the bigger picture: nutrition, gut health, sleep, movement, and stress resilience overall.

There are supplements that help reduce cortisol, such as probiotics, magnesium, omega-3s, adaptogenic herbs, L-theanine, and phosphatidylserine. They may help support the body’s stress response on their own, but they tend to work best when layered onto those foundational habits. In my clinic, we focus on creating realistic, sustainable plans that help people feel more resilient, not just temporarily “boosted”. 

If you’re struggling with symptoms related to chronic stress or suspect your cortisol rhythm may be off, our team can help you build a personalized plan to support your energy, digestion, and long-term health. Feel free to get in contact with us at our virtual clinic and get your cortisol levels to a manageable, healthy level.

Dr. Michael Ruscio is a DC, natural health provider, researcher, and clinician. He serves as an Adjunct Professor at the University of Bridgeport and has published numerous papers in scientific journals as well as the book Healthy Gut, Healthy You. He also founded the Ruscio Institute of Functional Health, where he helps patients with a wide range of GI conditions and serves as the Head of Research.