What is the best supplement to take to lower your cortisol?

December 9, 2025 •

3 min read

Chronic stress affects a staggering number of people globally, leading to persistently high cortisol levels that can negatively impact sleep, weight, and overall health. Selecting the best supplement to take to lower your cortisol involves understanding how these compounds work and which have the most scientific support. This guide breaks down the most effective and well-researched supplements available.

Quick Summary

Several natural supplements can help regulate the body's stress response and reduce cortisol. Key options include adaptogenic herbs like Ashwagandha and Rhodiola, essential minerals like Magnesium, and beneficial Omega-3 fatty acids. Each works through distinct mechanisms, offering a science-backed way to support hormonal balance and manage stress.

Key Points

Ashwagandha: As an adaptogenic herb, it is one of the most potent supplements for significantly reducing cortisol levels and improving sleep quality by modulating the HPA axis.
Magnesium: This essential mineral helps calm the nervous system and regulate cortisol, with magnesium glycinate being a highly absorbable form often recommended for stress and anxiety.
Omega-3 Fatty Acids: Found in fish oil, these healthy fats help reduce inflammation and lower cortisol during stressful periods, offering cellular protection.
Rhodiola Rosea: An adaptogen known for improving energy, mental focus, and stress resilience, making it ideal for combating fatigue and regulating cortisol during demanding times.
Combined Approach: The most effective strategy involves combining supplements with lifestyle changes, including adequate sleep, regular exercise, and stress-reduction techniques like meditation.

Understanding the Cortisol-Stress Connection

Cortisol, often called the 'stress hormone', is a steroid hormone produced by the adrenal glands. It is part of the body's 'fight or flight' response and plays vital roles in regulating metabolism, inflammation, and blood pressure. While beneficial in short bursts, chronic stress causes consistently high cortisol levels, which can lead to a host of health problems, including weight gain, fatigue, and mood disturbances. Supplements can be a powerful tool for modulating this response and restoring balance, but they are not a replacement for comprehensive stress management practices like diet, exercise, and adequate sleep.

Ashwagandha: The Adaptogenic Powerhouse

Ashwagandha (Withania somnifera) is a cornerstone of Ayurvedic medicine and one of the most well-researched adaptogens for stress reduction. Adaptogens are herbs that help the body resist and adapt to various stressors. Research indicates that ashwagandha works by modulating the hypothalamic-pituitary-adrenal (HPA) axis, the system responsible for controlling the stress response and cortisol production. Studies, including a 2023 meta-analysis, confirm that ashwagandha significantly reduces serum cortisol in stressed individuals. Daily dosages of 500-600 mg of root extract may lead to substantial reductions in stress and cortisol over 60 days, and it can also improve sleep quality, which is crucial for healthy cortisol regulation.

Magnesium: The Calming Mineral

Magnesium is an essential mineral vital for nerve and muscle function, involved in over 300 bodily reactions. Stress depletes magnesium, increasing stress sensitivity. Supplementing with magnesium helps regulate the HPA axis and calm the nervous system. Magnesium glycinate is particularly noted for its calming effects and good absorption. Studies show consistent magnesium intake can reduce cortisol and improve feelings of stress and anxiety.

Omega-3 Fatty Acids: The Anti-Inflammatory Approach

Omega-3 fatty acids, like EPA and DHA from fish oil, are known for anti-inflammatory effects. Chronic stress is linked to inflammation, which can imbalance cortisol. A 2021 study found that high daily omega-3 doses over four months lowered overall cortisol and reduced inflammation during and after stress. Omega-3s help break the stress-inflammation cycle. It's key to choose supplements rich in EPA and DHA for these benefits.

Rhodiola Rosea: Enhancing Stress Resilience

Rhodiola rosea is another adaptogen known for combating stress-related fatigue. It modulates the HPA axis and impacts neurotransmitters, potentially improving mood and reducing mental tiredness. Rhodiola can blunt the cortisol response to stress and may enhance mental performance, concentration, and sleep quality under stress. It's often favored by those feeling fatigued but also restless.

Supplement Comparison for Lowering Cortisol

To help you decide which supplement might be right for you, consider this comparison table of the most popular options.


Feature	Ashwagandha	Magnesium	Omega-3 Fatty Acids	Rhodiola Rosea
Primary Mechanism	Modulates HPA axis, calms nervous system	Calms nervous system, regulates HPA axis	Anti-inflammatory, stress resilience	Modulates HPA axis, reduces fatigue
Type	Adaptogenic herb	Essential mineral	Essential fatty acid	Adaptogenic herb
Anxiety Reduction	Strong evidence	Strong evidence	Some evidence	Some evidence
Sleep Support	Strong evidence	Strong evidence	Indirect via stress	Moderate evidence
Energy/Fatigue	Reduces fatigue	Reduces fatigue	Reduces fatigue	Increases energy
Side Effects	Mild, may affect thyroid	Mild laxative effect	Mild digestive upset	Mild, avoid evening dose

Choosing the Right Supplement

There is no single "best" supplement for everyone; it depends on individual symptoms and needs. Ashwagandha is a good general choice for calming stress and improving sleep. Magnesium is safe and well-tolerated, especially for muscle tension or restlessness, and is a common deficiency. Omega-3s are beneficial if inflammation is also a concern, while Rhodiola suits those experiencing fatigue and needing improved mental performance under stress. Always consult a healthcare professional before starting new supplements, particularly with existing conditions or medications. Combining supplements with lifestyle strategies like meditation, exercise, and a healthy diet is the most effective approach to managing high cortisol. The Cleveland Clinic offers useful tips on reducing stress hormones.

Conclusion

Managing high cortisol involves multiple strategies, with natural supplements offering significant support. Ashwagandha, magnesium, omega-3 fatty acids, and rhodiola rosea are research-backed options for balancing the body's stress response. By understanding their actions and considering your needs, you can choose a supplement to complement your stress management. Combining targeted supplementation with a healthy lifestyle is the most effective way to restore hormonal balance and improve well-being. Always consult a qualified health provider before starting any new supplement plan.

Frequently Asked Questions

While no supplement provides an instant fix, some options like L-theanine can have calming effects within a few hours. For more significant, long-term cortisol reduction, adaptogens like ashwagandha and minerals like magnesium require consistent daily use over several weeks.

Yes, magnesium glycinate is a highly bioavailable form of magnesium that is well-researched for its ability to calm the nervous system and regulate the HPA axis, leading to reduced cortisol levels and improved sleep.

Yes, it is generally safe to take ashwagandha and magnesium together. In fact, their calming and cortisol-regulating effects can be complementary, with ashwagandha acting on the HPA axis and magnesium supporting the nervous system and sleep quality.

The time frame varies by supplement and individual. Many studies show noticeable improvements in stress and cortisol levels after 4 to 8 weeks of consistent supplementation with compounds like ashwagandha or magnesium.

The best time depends on the supplement. Calming supplements like magnesium glycinate and ashwagandha are often most effective in the evening to support restorative sleep. For energizing adaptogens like rhodiola rosea, a morning dose is recommended.

Side effects are generally mild but can occur. Ashwagandha may cause mild stomach upset and can affect thyroid function, so it should be used cautiously. High doses of magnesium can cause digestive issues. Always consult a healthcare provider to ensure safety and avoid interactions.

Yes, research indicates that high daily doses of omega-3s, particularly EPA and DHA found in fish oil, can significantly lower cortisol levels, especially during stressful periods. They work by reducing inflammation and supporting overall stress resilience.