Cortisol is known as the body’s primary stress hormone. It plays a vital role in managing the stress response, regulating metabolism, supporting immune function, and controlling inflammation.

While short-term spikes in cortisol are normal and necessary for survival, chronically elevated levels can contribute to a range of health issues including high blood pressure, weight gain, poor sleep, and lowered immunity.

Pairing targeted supplements with lifestyle improvements may help regulate cortisol levels effectively and naturally.

1. Omega-3 Fatty Acids

Omega-3 fatty acids may support cortisol balance by influencing the body’s stress response system. Low omega-3 intake has been associated with increased inflammation and elevated stress hormones, including cortisol.

In one study, participants who consumed 2.5 grams of omega-3s daily for four months experienced a 19% reduction in cortisol. A lower dose of 1.25 grams did not yield significant results.

Omega-3s are found in fatty fish, flaxseeds, walnuts, and chia seeds. Supplements are also available. Adults should aim for 1.6 grams daily (men), 1.1 grams (women), 1.4 grams (pregnant), and 1.3 grams (lactating).

2. Ashwagandha

Ashwagandha is an adaptogenic herb long used in traditional medicine for stress and anxiety. It may help reduce cortisol levels, although the exact mechanism is not fully understood.

Studies have shown that doses of 125–600 mg per day for up to 112 days can lower cortisol by 11–33% without significant side effects. Ashwagandha is generally safe at doses up to 1,000 mg per day for up to 12 weeks.

Some users may experience nausea, vomiting, or diarrhea.

3. Magnesium

Magnesium is essential for hundreds of processes in the body. It regulates muscle and nerve function, blood sugar, and blood pressure. When you're under stress, the body consumes magnesium more rapidly.

Low magnesium levels can worsen stress responses and elevate cortisol. Studies show that supplementation with 250–400 mg per day may help lower cortisol.

Magnesium-rich foods include leafy greens, nuts, seeds, and whole grains. The RDA for magnesium is 310–420 mg daily, depending on age and sex. The upper limit for magnesium supplements is 350 mg daily due to the risk of diarrhea at high doses.

4. Ginseng

Ginseng is another adaptogen that may help reduce cortisol by acting on the adrenal glands and the hypothalamic-pituitary-adrenal (HPA) axis.

Typical safe doses include 200 mg to 3 g of dried root daily or 100–400 mg of extract for up to 12 weeks. Side effects may include elevated blood pressure and trouble sleeping.

5. Vitamin C

Vitamin C plays a role in supporting adrenal gland function. Low levels of this vitamin may prompt the body to produce more steroid hormones, including cortisol.

One study found that people experiencing long-term stress had a 35% drop in cortisol after taking 1 gram of vitamin C daily for two months.

Citrus fruits, peppers, and tomatoes are excellent sources of vitamin C. The RDA for vitamin C is 90 mg for men and 75 mg for women, with higher needs during pregnancy or lactation. Smokers require an extra 35 mg per day. The upper limit is 2,000 mg daily.

Factors That Influence Cortisol Levels

Several factors can cause cortisol to rise:

  • Chronic stress

  • Long-term use of corticosteroids

  • Poor sleep habits

  • Tumors in the adrenal or pituitary glands

  • Hormonal disorders such as Cushing’s syndrome or Addison’s disease

Other Ways To Lower Cortisol Naturally

In addition to supplements, lifestyle choices can significantly impact cortisol:

  • Exercise regularly

  • Eat a nutrient-rich diet

  • Manage stress

  • Practice relaxation techniques

  • Prioritize sleep

  • Limit alcohol

  • Avoid nicotine

Considerations Before Taking Supplements

Supplements are not regulated as strictly as prescription medications. Choose products that are third-party tested by organizations like USP, NSF International, or ConsumerLab to ensure quality and safety.

Before starting any supplement, speak with a healthcare provider. They can assess your cortisol levels and recommend the most appropriate treatments based on your health status and current medications.

A Quick Review

Cortisol is essential for managing stress, but consistently high levels can harm your health. Supplements such as omega-3s, magnesium, ashwagandha, vitamin C, and ginseng may support healthy cortisol regulation.

Lifestyle changes—including stress management, a balanced diet, regular sleep, and physical activity—can further help maintain cortisol levels in a healthy range.

If you're considering supplements to reduce cortisol, consult your healthcare provider for a personalized plan.