How to Lower Cortisol With Supplements: A Complete Guide

Cortisol isn't the enemy. 

On the contrary, it's essential. 

But when it stays elevated chronically due to ongoing stress, poor sleep, or hormonal changes, it can quietly undermine your health, your weight, and your sleep. This guide not only covers the evidence-backed supplements that may support healthy cortisol balance but also the lifestyle foundation that drives long-term results. 

Table of Contents

• What Is Cortisol and Why Does It Become a Problem?
• The Lifestyle Foundation (Non-Negotiable)
• Top Supplements to Lower Cortisol
• What Does “Lowering Cortisol” Actually Mean?
• Cortisol, Weight Gain, and Women’s Health
• How to Build a Cortisol Support Protocol

What Is Cortisol and Why Does It Become a Problem?

Cortisol is a steroid hormone produced by the adrenal glands that regulates your stress response, metabolism, blood sugar, and immune function (1). It becomes a problem when it remains chronically elevated, disrupting sleep, driving fat storage, and breaking down muscle.

Unfortunately, many factors in modern society contribute to this issue. From negative news and controversial social media content to the prevalence of ultra-processed foods in our diets, it’s easy to see why so many people live in a chaotic, stressful environment. 

Let’s go a little deeper so you can get a better understanding of what is cortisol and why it plays such a critical role.

The HPA Axis in Simple Terms

Your hypothalamus, pituitary gland, and adrenal glands form the hypothalamic-pituitary-adrenal (HPA) axis, which is essentially your body’s central stress-response system (2). 

When you perceive stress, your hypothalamus kickstarts a chain reaction where your adrenal glands increase cortisol production to help mobilize energy, regulate blood sugar, and prepare your body to respond to the stressor. 

It’s important to remember that your response to acute or chronic stress is impacted by a number of factors, including genetics, early life experience, environmental conditions, and more (3). 

Normal vs. Chronic Cortisol Elevation

The human body is an incredibly efficient machine that strives for balance. In a healthy system, cortisol follows a circadian rhythm where it peaks in the morning, helping you feel alert to start the day. Over time, it gradually declines, reaching its lowest point at night so your body can shift to rest, recovery, and sleep mode. 

By its very nature, cortisol spikes in times of need, such as during an intense workout, a stressful meeting, or a dangerous situation. This is totally natural and not necessarily a problem. 

 What is a problem, however, is chronic cortisol elevation. When you’re under constant stress, both your physical and mental health are jeopardized. In fact, a 2025 study on prolonged high-concentration cortisol exposure found that it can negatively affect cognitive performance (4). 

Chronic cortisol elevation can rear its ugly head in various ways, including: 

• Feeling tired in the morning but highly energized at night
• Trouble falling asleep or staying asleep
• Increased cravings, particularly for sugar or high-calorie foods
• Difficulty losing belly fat
• Slower workout recovery
• Mood swings and/or irritability 

If any of those symptoms hit home, you could very well be dealing with the fallout of the effects of chronic stress.

Who Is Most at Risk

Certain segments of the population are more prone to having chronically elevated cortisol levels than others. Here’s an overview of who’s most at risk (and why):  

1) High-Stress Professionals: Individuals who have demanding careers in business, healthcare, and other areas may operate with a “fight-or-flight” mindset due to strict deadlines, long hours, and little sleep. 

2) Individuals with Poor Sleep Habits: There’s a direct relationship between sleep and cortisol. If you have an inconsistent sleep schedule or poor sleep hygiene in general, you could have higher nighttime levels and a blunted morning response. 

3) People who Perform High-Intensity Training without Sufficient Recovery: Intense exercise such as CrossFit or circuit training is inherently stressful. However, failing to prioritize recovery through rest days, nutrition, and sleep can lead to fatigue, stalled progress, decreased performance, and even increase your risk of injury. As a certified personal trainer and lifelong athlete, I’ll be the first to tell you you must put equal attention and effort into your recovery as into your training. 

4) Women Experiencing Hormonal Transitions: Periods like perimenopause (which usually begins in a woman’s 40s) or menopause can alter the balance between estrogen, progesterone, and cortisol. These three hormones collectively influence the body’s stress response, sleep patterns, and metabolic function.

The Lifestyle Foundation (Non-Negotiable)

Supplements cannot compensate for chronic sleep deprivation, unmanaged stress, or excessive training. If you want to set yourself up for long-term success, you must address these lifestyle factors first.

Sleep: The Single Biggest Lever

Sleep is arguably the most underrated and overlooked aspect of health and wellness. From setting the right temperature in your home to following a consistent wind-down routine, there are so many ways you can help set your body and brain up for a restful night. 

Yet, our tech-driven society creates a breeding ground for poor sleep hygiene and, by extension, poor cortisol management. According to a 2022 study, when sufficiently substantial, sleep restriction increases late afternoon/early evening cortisol (5). This timing shift can make it more difficult to fall asleep, as elevated evening cortisol levels disrupt your body’s natural circadian rhythm. 

So, if you’ve been neglecting your sleep hygiene, it’s time to take back control. From doing a full digital disconnect at least an hour before you go to bed to abstaining from late-night snacking, there are several ways you can accomplish this. 

Stress Management

It’s no secret that chronic stress can have detrimental physical and psychological effects. This is exactly why you should have not just one but multiple methods to unwind and reset. Some of my favorite stress management techniques include: 

• Mindfulness exercises
• Breathwork, which has been shown to help lower cortisol levels (6)  
• Time in nature
• Reading
• Journaling (great for clearing mental clutter and processing your thoughts and emotions)
• Sauna
• Creative outlets, such as writing, crafting, or music
• Yoga, stretching, or some other low-impact form of exercise

My Recommendation: Utilize a combination of these strategies to help alleviate stress. Some will help mentally, while others will help physically. 

Exercise: Avoid Overtraining

Exercise is a bit of a double-edged sword when it comes to cortisol. 

On one hand, working out—especially resistance training—is a stressor that triggers an increase in cortisol. There’s nothing wrong with that. In fact, placing that stress on your body can be the catalyst for muscle growth and continued progress. 

On the other hand, overtraining can open the door to a number of issues. For instance, a 2017 study found that too much training without adequate recovery can dysregulate cortisol by keeping it chronically elevated or suppressing it (7). When that happens, your body isn’t adapting; it’s breaking down. 

Nutrition: Blood Sugar Stability

One of cortisol’s primary functions is to help maintain stable blood glucose levels. But when your blood sugar repeatedly spikes and crashes (which is very typical with the modern Western diet filled with refined carbohydrates), you will experience repeated cortisol elevations throughout the day. 

Unfortunately, poor blood sugar control can contribute to a variety of symptoms that may seem all-too familiar, including increased hunger, cravings, and, worst of all (if you’re trying to get in shape) ... fat storage. 

To help combat this, you should follow a diet that emphasizes protein, fiber, and whole foods, as this helps stabilize energy and reduce stress hormone output (8). 

Top Supplements to Lower Cortisol

The supplements with the best evidence for supporting cortisol management include ashwagandha, phosphatidylserine, magnesium, rhodiola rosea, and L-theanine. Each works through different pathways

Ashwagandha

Utilized in traditional Ayurvedic medicine for thousands of years, ashwagandha is an adaptogen that’s widely regarded for its ability to support stress and anxiety relief. According to a recent meta-analysis of randomized controlled trials, ashwagandha supplementation significantly reduced cortisol levels, as well as responses for the Perceived Stress Scale (PSS) and Hamilton Anxiety Rating Scale (HAM-A), supporting a healthy stress response and cortisol balance in adults (9).

As one of the most researched supplements for promoting a more balanced physiological stress response, you’ll find ashwagandha in standalone supplements as well as comprehensive formulas like Core-21 Cortisol Management.

Phosphatidylserine

Phosphatidylserine is a phospholipid that plays a key role in cell membrane function, particularly in modulating our stress response. It has been shown to blunt the cortisol response to exercise-induced stress by 35% (10).

This makes it particularly useful for athletes or individuals exposed to frequent high-stress conditions.

Magnesium

Magnesium is an essential mineral involved in hundreds of biochemical processes, including nervous system regulation and stress response. Because it can be difficult to get a sufficient amount from food alone, many people are deficient. 

Supplementing with magnesium is a common approach for folks who have trouble with sleep quality, and when you dive into the science, it’s easy to see why. 

One study on long-term magnesium supplementation showed that a dose of 350 mg/day across 24 weeks significantly decreased 24-hour urinary cortisol, a sign of reduced overall stress on the body (11). This calming effect on the nervous system can translate to better quality zzz’s, recovery, and a more regulated stress response over time. 

Magnesium glycinate is highly bioavailable and better tolerated than other forms. Its mild calming effect on the nervous system makes it a popular choice before bed — and it pairs well with other ingredients designed to support sleep and stress recovery. If you're building out a nighttime routine, browse nighttime supplements formulated for sleep and cortisol support to find options that fit your goals.

Rhodiola Rosea

Rhodiola rosea is an adaptogen known for enhancing resilience to stress and reducing fatigue. It has been shown to influence the cortisol awakening response, which plays a critical role in daily energy regulation (12). 

Instead of directly suppressing cortisol, rhodiola improves the body’s ability to adapt to stress, which can help normalize cortisol patterns over time. This makes it especially useful for busy professionals who may run into mental fatigue and work-related burnout.

L-Theanine

L-theanine is a unique amino acid found in green tea that’s known for promoting relaxation without causing drowsiness by increasing activity in the alpha frequency band (13). A 2024 study on collegiate archers found that L-theanine treatment helped reduce cognitive anxiety, as well as salivary cortisol levels, which are considered a standard marker of physiological stress (14). 

What Does “Lowering Cortisol” Actually Mean?

The goal is not to eliminate cortisol, but to restore its natural rhythm where it’s highest in the morning, gradually declines throughout the day, and is lowest at night. 

Many factors can disrupt this pattern, so it’s important to implement habits that support a healthy circadian rhythm.

Circadian Cortisol Rhythm

The natural rise and fall of cortisol levels throughout the day is driven by your internal body clock (aka your circadian rhythm). When everything’s humming along, your cortisol will be at its peak in the morning when you wake up and need to get moving. 

Over the course of the day, it will gradually decline until nighttime, when your levels should be at their lowest. In this case, your body should be able to relax and prepare for a good night’s sleep. 

What Dysregulation Looks Like

Whether it’s from stress, poor sleep, inconsistent routines, or a combination of factors, you can go from feeling in sync to being thrown completely off track. 

When your circadian cortisol rhythm is disrupted, you may experience:

• Low morning energy
• Poor sleep quality
• Brain fog
• Feeling “wired” at night
• Cravings for sugar or high-carb foods
• Increased abdominal fat
• Reduced workout performance and slower recovery

None of these are favorable outcomes, and over time, they can compound into even bigger problems. 

Signs Your Cortisol Is Becoming More Balanced

On a more positive note, how can you tell if the needle’s moving in the right direction? When you make lifestyle changes that support your circadian cortisol rhythm, you may notice:

• Enhanced sleep quality
• More stable energy levels
• Improved post-workout recovery
• Better stress tolerance
• Wake up feeling refreshed

Cortisol, Weight Gain, and Women’s Health

Elevated cortisol is closely linked to visceral fat accumulation, muscle catabolism, and metabolic disruption (15). These effects are particularly pronounced in women during hormonal transitions.

The Cortisol–Belly Fat Connection

How stress affects your body is different for everyone, but chronically elevated cortisol levels are strongly associated with increased fat storage. Research shows that prolonged activation of the stress response increases cortisol exposure, which promotes fat accumulation in the abdominal region, contributing to metabolic dysfunction (16). 

While you can’t spot-target fat loss (aka intentionally lose fat in a specific area), incorporating supplements to reduce cortisol and belly fat may help support hormonal balance when combined with a consistent lifestyle foundation that includes proper nutrition, training, and sleep.

Why Women Are Especially Affected

Hormonal fluctuations during menopause or periods of high stress can amplify cortisol’s effects. Plus, research shows women demonstrate greater HPA axis reactivity and prolonged cortisol responses to psychosocial stress compared to men (17). 

Body Composition Impact

One of the common symptoms of high cortisol in females is an increase in visceral fat. Although menopause doesn’t always dramatically increase total body weight, declining estrogen levels do have an impact on body composition. Many women experience a disproportionate increase in visceral fat and a loss of lean muscle (18), neither of which is favorable for their long-term health and longevity.

Ultimately, cortisol weight gain in women is often less about total body weight and more about where fat is stored. Watching your belly get bigger can be frustrating, but that doesn’t mean you can’t do something about it.

How to Build a Cortisol Support Protocol

An effective cortisol support protocol combines lifestyle non-negotiables with targeted supplementation. Start with sleep and stress management, add magnesium, layer in an adaptogen, and consider a comprehensive formula like Core-21 for full-system support.

Here’s a step-by-step breakdown you can follow:

Step 1: Sleep and Stress

“Control what you can control” is a common phrase I use with my clients, and two things you can control are your sleep hygiene and approach to stress. 

Disconnect from your devices and avoid eating at least an hour before bed. Try to go to sleep at the same time so your body can get into a rhythm. I also recommend waking up at the same time (or as close as possible). 

Furthermore, implement stress-management practices that help you stay in the present moment. Whether that means going for a walk when things get hectic, meditating, exercising, or a combination, you want to minimize stress so you can maximize your well-being. 

Step 2: Magnesium

Add magnesium to support recovery, sleep, and nervous system balance. Examples of magnesium-rich foods include leafy greens like spinach and kale, almonds, cashews, and legumes. Avocados and dark chocolate (at least 70% cacao) are also good sources of this vital nutrient. 

Plus, it’s available as a dedicated supplement or as part of multivitamins or other more comprehensive formulas. 

Step 3: Adaptogen

Think of adaptogens as powerful natural tools for supporting a better stress response. Starting with a foundational adaptogen like ashwagandha can help regulate your HPA axis and help your body manage chronically elevated stress hormones. Layering in Rhodiola rosea can help boost your resolve and resilience when you’re juggling multiple responsibilities. Ultimately, you want to match your adaptogen to your symptoms and time your intake correctly so that more stimulating options offer support during the day and calming ones can help you rest at night.

Step 4: Complete Formula

If you want a comprehensive approach that supports multiple stress-response pathways in one supplement, Core-21 Cortisol Management is designed to support healthy adrenal function and cortisol response as part of a daily routine.* 

This can be the final piece of the puzzle to put together a thorough and effective cortisol support protocol. 

Your Next Steps

Cortisol isn’t something you can (or should) eliminate. It’s a critical hormone that influences everything from metabolism to blood pressure to immune function. Your goal should be to support a healthy circadian rhythm so you can maintain steady energy levels and actually unwind at night.

Start with the lifestyle foundation of prioritizing sleep, managing your stress load, and avoiding overtraining. Then add targeted supplement support: Core-21 is formulated to support healthy adrenal function and a balanced cortisol response as part of your daily wellness routine. Consistent, daily use alongside a healthy lifestyle is where the benefits build.

Frequently Asked Questions

What supplements lower cortisol?

Ashwagandha, magnesium, phosphatidylserine, rhodiola rosea, and L-theanine all have research that supports their role in helping regulate the stress response and support healthy cortisol balance.

Can supplements reduce cortisol belly fat?

Supplements can support improved cortisol regulation, but there’s no direct method to specifically reduce belly fat. Improving your overall body composition requires a combination of proper nutrition, training, sleep, and stress management.

How do I lower cortisol naturally?

You can naturally lower your cortisol levels by prioritizing quality sleep, managing stress effectively, avoiding overtraining, and maintaining stable blood sugar levels through a well-formulated nutrition plan that’s largely devoid of ultra-processed foods.

Does exercise lower or raise cortisol?

Exercise is a stressor that temporarily raises cortisol. However, when programmed correctly with adequate recovery, exercise can help improve long-term cortisol regulation.

What are signs of high cortisol?

Common signs of chronically elevated cortisol levels include poor sleep, persistent fatigue, increased belly fat, mood swings, and poor post-workout recovery.

How long does it take to lower cortisol?

With consistent lifestyle changes, improvements can begin within a few weeks, but full regulation of cortisol rhythms may take longer depending on the individual.

What is the best supplement for cortisol?

There isn’t a single “best” option, but combining foundational supplements like magnesium with adaptogens such as ashwagandha can be effective. Core-21 is formulated to support healthy adrenal function and a balanced cortisol response as part of a comprehensive lifestyle approach outlined above. 

References:

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(2) Sheng, J. A., Bales, N. J., Myers, S. A., Bautista, A. I., Roueinfar, M., Hale, T. M., & Handa, R. J. (2021). The Hypothalamic-Pituitary-Adrenal Axis: Development, Programming Actions of Hormones, and Maternal-Fetal Interactions. Frontiers in behavioral neuroscience, 14, 601939. https://doi.org/10.3389/fnbeh.2020.601939

(3) Herman, J. P., McKlveen, J. M., Ghosal, S., Kopp, B., Wulsin, A., Makinson, R., Scheimann, J., & Myers, B. (2016). Regulation of the Hypothalamic-Pituitary-Adrenocortical Stress Response. Comprehensive Physiology, 6(2), 603–621. https://doi.org/10.1002/cphy.c150015

(4) Sun, Y., Xu, J., Zheng, X., Li, C., Kong, D., Wu, Q., Zhu, Z., Feng, S., & Zhang, Y. (2025). The impact of prolonged high-concentration cortisol exposure on cognitive function and risk factors: Evidence from Cushing's disease patients. Journal of Alzheimer's disease reports, 9, 25424823251338161. https://doi.org/10.1177/25424823251338161

(5) O'Byrne, N. A., Yuen, F., Butt, W. Z., & Liu, P. Y. (2021). Sleep and Circadian Regulation of Cortisol: A Short Review. Current opinion in endocrine and metabolic research, 18, 178–186. https://doi.org/10.1016/j.coemr.2021.03.011

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(8) Stachowicz, M., Lebiedzińska, A. The effect of diet components on the level of cortisol. Eur Food Res Technol 242, 2001–2009 (2016). https://doi.org/10.1007/s00217-016-2772-3

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(16) Epel, E. S., McEwen, B., Seeman, T., Matthews, K., Castellazzo, G., Brownell, K. D., Bell, J., & Ickovics, J. R. (2000). Stress and body shape: stress-induced cortisol secretion is consistently greater among women with central fat. Psychosomatic medicine, 62(5), 623–632. https://doi.org/10.1097/00006842-200009000-00005

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