Does Avocado Oil Raise Cortisol? What the Science Says

January 2, 2026 •

5 min read

Numerous studies, including a 2021 lab study, suggest that avocado oil does not raise cortisol; instead, it may have a protective effect on nerve cells against damage from elevated cortisol levels. This offers a promising counterpoint to concerns about stress hormones and dietary fats.

Quick Summary

Avocado oil, rich in healthy monounsaturated fats and antioxidants, helps manage stress hormones like cortisol rather than increasing them. It supports balanced hormones, reduces inflammation, and offers protective benefits against the effects of chronic stress.

Key Points

Does not raise cortisol: Scientific studies have shown that avocado oil does not raise cortisol and may even protect cells from its damaging effects.
Rich in healthy fats: The monounsaturated fats and oleic acid in avocado oil are anti-inflammatory and support hormonal balance.
Packed with antioxidants: Vitamin E, lutein, and other antioxidants in avocado oil fight oxidative stress, which is exacerbated by high cortisol.
Avocados are a magnesium source: While the oil has some benefits, the fruit itself is rich in magnesium, a mineral crucial for regulating cortisol and promoting relaxation.
Anti-inflammatory effect: Avocado oil helps reduce inflammation throughout the body, which is a major factor in chronic stress and high cortisol levels.
Part of a holistic approach: For best results, use avocado oil as part of a balanced diet alongside proper sleep, moderate exercise, and stress management.
Better for high-heat cooking: Avocado oil's high smoke point makes it an excellent, stable choice for high-temperature cooking, unlike some other plant oils.

The Cortisol Connection: Understanding the Stress Hormone

Cortisol is a steroid hormone produced by the adrenal glands, often called the "stress hormone" because it is released in response to stress and low blood glucose. While crucial for the body's 'fight or flight' response, chronic elevation of cortisol can be detrimental. High levels of cortisol have been linked to issues like weight gain, especially around the abdomen, high blood pressure, sleep disturbances, anxiety, and inflammation. Concerns about diet's impact on cortisol are valid, leading many to question if certain foods, like avocado oil, could contribute negatively.

The Science on Avocado Oil and Cortisol

Contrary to speculation that seed oils and processed fats may increase inflammation and negatively impact hormone balance, avocado oil stands in a separate, healthier category. It is not a seed oil but is pressed from the fruit's pulp, which is rich in monounsaturated fats, antioxidants, and vitamins. The evidence suggests that avocado oil works in opposition to high cortisol, helping to protect the body rather than harm it.

One significant piece of research is a 2021 in-vitro study published in the Journal of Food Biochemistry. This study specifically investigated the effect of avocado oil on nerve cells exposed to cortisol. The results indicated that avocado oil could be used as a cytoprotective food supplement, as it helped to attenuate the neurotoxic effects of chronic cortisol exposure by decreasing oxidative stress and apoptosis (cell death). This provides strong evidence that far from raising cortisol, avocado oil may offer a shield against its damaging effects.

Furthermore, avocado oil is a rich source of healthy monounsaturated fats, predominantly oleic acid, which are known for their anti-inflammatory properties. Chronic inflammation and oxidative stress are known to contribute to hormonal imbalances and high cortisol. By fighting inflammation, avocado oil helps create a more balanced internal environment, which is conducive to healthy hormone regulation. It also contains Vitamin E and other antioxidants that protect cells from damage caused by free radicals.

The Role of Magnesium in Cortisol Regulation

While avocado oil itself doesn't contain a significant amount of magnesium, the original avocado fruit is a potent source of this essential mineral. Magnesium plays a critical role in regulating the body's stress response and balancing cortisol levels. Stress rapidly depletes the body's magnesium stores, creating a vicious cycle where stress exacerbates a deficiency, which in turn makes the body more sensitive to stress. By consuming avocados, and a balanced diet rich in other magnesium sources like leafy greens, nuts, and seeds, you can support your body's ability to manage stress and regulate hormones effectively.

How Magnesium Works to Regulate Cortisol

Regulates the HPA Axis: The hypothalamic-pituitary-adrenal (HPA) axis controls your body's stress response. Magnesium helps to modulate this axis, preventing the overproduction of cortisol during chronic stress.
Enhances GABA Activity: Magnesium enhances the activity of gamma-aminobutyric acid (GABA), a neurotransmitter that calms the brain and reduces anxiety. This counteracts the excitatory effects of stress hormones.
Supports Sleep: Magnesium aids in the production of melatonin and promotes relaxation, supporting restorative sleep. Quality sleep is crucial for regulating the body's natural cortisol rhythm.

Avocado Oil vs. Olive Oil for Hormone Health

When choosing a healthy cooking fat, avocado oil and olive oil are both excellent choices. Here's a comparison of their attributes related to stress and hormone health.


Feature	Avocado Oil	Extra Virgin Olive Oil (EVOO)
Fat Composition	High in monounsaturated fats (oleic acid); contains more polyunsaturated fats	Very high in monounsaturated fats (oleic acid); less polyunsaturated fats
Antioxidants	Rich in Vitamin E, lutein, and carotenoids	Rich in polyphenols (oleocanthol) and Vitamin E
Anti-Inflammatory	Strong anti-inflammatory properties	Very strong anti-inflammatory properties due to polyphenols
Smoke Point	Very high (approx. 520°F/271°C), ideal for high-heat cooking	Lower (EVOO approx. 375°F/190°C), best for low-to-medium heat or dressings
Cortisol Effect	Protective effect against negative cortisol effects	Contributes to overall anti-inflammatory diet that helps manage cortisol

Both oils offer excellent benefits for heart health and reducing inflammation, and incorporating either or both into a balanced diet can support hormonal health. The best choice often depends on the cooking application, with avocado oil excelling in high-heat situations and EVOO prized for its robust flavor and antioxidant profile in dressings and finishing.

A Holistic Approach to Managing Cortisol

While diet, including healthy fats, plays a significant role, managing cortisol effectively requires a holistic strategy. A balanced diet incorporating avocado oil is a great step, but for truly noticeable change, it should be part of a broader lifestyle approach.

Prioritize Sleep: Aim for 7-9 hours of quality sleep per night. Poor sleep can disrupt the natural cortisol rhythm, leading to elevated evening levels.
Engage in Moderate Exercise: Regular, moderate physical activity like walking, yoga, or cycling helps lower overall stress and cortisol levels. Avoid excessive, intense workouts that can sometimes have the opposite effect.
Practice Mindfulness and Relaxation: Techniques such as meditation, deep breathing, and spending time in nature can significantly calm the nervous system and help lower cortisol.
Balance Blood Sugar: Avoid the blood sugar crashes that can trigger cortisol spikes by eating balanced meals with protein, healthy fats, and fiber every 4-5 hours.
Limit Caffeine and Alcohol: Excessive caffeine and alcohol intake can both increase cortisol levels. Consider reducing intake or timing it strategically to avoid disrupting your natural cortisol curve.
Incorporate other Anti-Cortisol Foods: Add foods rich in Vitamin C (citrus, berries), Omega-3s (fatty fish, chia seeds), and other magnesium sources to your diet.

Conclusion

In summary, the notion that avocado oil raises cortisol is inaccurate. Scientific research suggests that its rich content of monounsaturated fats, antioxidants, and anti-inflammatory properties actually positions it as a beneficial dietary component for managing stress and protecting against the negative effects of chronically elevated cortisol. When paired with other lifestyle strategies—like adequate sleep, moderate exercise, and stress-reducing practices—including healthy fats like avocado oil in your diet can be a powerful and delicious way to support your hormonal balance and overall well-being. Focusing on a nutrient-dense, whole-food diet is the most effective approach for regulating cortisol levels naturally and permanently.

Frequently Asked Questions

Avocado oil, rich in anti-inflammatory monounsaturated fats and antioxidants, does not increase stress hormones. Instead, research indicates it may protect nerve cells from the damaging effects of chronically elevated cortisol and support hormonal balance.

No, avocado oil is not inflammatory. It contains monounsaturated fats and powerful antioxidants, like Vitamin E, that have anti-inflammatory properties and help reduce oxidative stress in the body.

While avocado oil contains beneficial fats and antioxidants, the avocado fruit itself is notably rich in magnesium. Magnesium is a mineral vital for regulating the body's stress response and calming the nervous system, which helps manage cortisol levels.

Incorporate avocado oil into your cooking as a healthy fat for sautéing, roasting, or in salad dressings. Its high smoke point makes it a versatile cooking oil. This helps you replace less healthy fats and boosts your intake of beneficial nutrients.

Both avocado oil and extra virgin olive oil contain heart-healthy monounsaturated fats and antioxidants that support overall wellness and may aid in managing stress. Olive oil has more well-researched cardiovascular benefits and polyphenols, while avocado oil is better for high-heat cooking due to its high smoke point.

No, consuming avocado oil is not known to cause anxiety. The healthy fats and nutrients it contains are more likely to support neurological and hormonal health, which can positively impact mood and stress levels.

For optimal cortisol management, combine healthy fats like avocado oil with a balanced diet. Prioritize foods rich in magnesium, Vitamin C, and Omega-3s. Limit processed foods, excessive sugar, alcohol, and high caffeine intake, and stay properly hydrated.