Cortisol, often dubbed the body's primary stress hormone, is produced in the adrenal glands and plays a crucial role in managing stress and balancing hormones. While essential for survival, chronically high cortisol levels can negatively impact the body, contributing to fatigue, weight gain, sleep issues, and more. Cortisol homeostasis is typically characterized by peak secretion during the early morning hours with a gradual decline throughout the day. This article explores the ingredients found in cortisol manager supplements, their benefits, and potential side effects.
Understanding Cortisol and Its Role
Cortisol is released throughout the day, with production highest in the morning and lowest at night, following a sophisticated rhythm. This hormone is essential for:
- Regulating blood sugar
- Managing metabolism
- Reducing inflammation
- Supporting memory and mood
- Managing the body's stress response (fight or flight)
When the body perceives stress, the hypothalamus in the brain sends a signal to the pituitary gland, which then secretes ACTH, signaling the adrenal glands to produce more cortisol. Glucose levels rise to provide energy, while less critical functions like the immune system, libido, and digestive system are suppressed. While this response is beneficial for immediate survival, prolonged stress can disrupt the HPA axis, leading to cortisol dysregulation.
Why Consider Cortisol Manager Supplements?
High cortisol levels signal that the body is in overdrive. This can lead to various health issues, including:
- Fatigue or burnout
- Trouble sleeping
- Anxiety or irritability
- Weight gain, especially around the midsection
- Brain fog
- Sugar cravings
Cortisol manager supplements can offer a way to help the body relax, especially when combined with lifestyle changes like stress management, sleep improvement, and increased movement. They can help:
Read also: Manage Cortisol for Weight Loss
- Reduce stress and anxiety
- Improve sleep quality
- Support mood and emotional resilience
- Balance energy levels
- Minimize belly fat and blood sugar crashes
Key Ingredients in Cortisol Manager Supplements
Several evidence-backed supplements can help reduce cortisol levels. These supplements often work by regulating the hypothalamic-pituitary-adrenal (HPA) axis, which is a complex system connecting the hypothalamus and the pituitary gland in the brain to the adrenal glands.
Ashwagandha
Ashwagandha is an adaptogen used for centuries in Ayurvedic medicine. Adaptogens are active ingredients in plants, herbs, and botanicals that help regulate the body's stress response, increasing or decreasing cortisol as needed. Ashwagandha helps regulate the HPA axis, and clinical trials have shown that it can significantly reduce cortisol levels, lower anxiety, and improve sleep. In one study, it reduced cortisol levels by up to 32% in stressed individuals after eight weeks. The standardized extract (KSM-66 or Sensoril) is typically taken at 250 to 600 mg per day. Ashwagandha may also support thyroid health, libido, and immune function. Cortisol Manager contains a stress-reducing proprietary blend of Sensoril® brand ashwagandha (Withania somnifera)
L-Theanine
L-theanine is an amino acid found in green and black tea leaves. Studies have shown that it promotes calm and focus without causing drowsiness or jitters. L-theanine increases alpha brain waves associated with relaxed alertness and may help lower stress-induced increases in cortisol while improving sleep and reducing anxiety. The typical dosage is 100 to 200 mg per day. L-theanine pairs well with caffeine to smooth out jitters and support concentration. Cortisol Manager contains a stress-reducing proprietary blend of L-theanine.
Magnesium
Magnesium is a critical mineral involved in over 300 chemical reactions in the body. It can help lessen stress and ease anxiety, especially for those with chronic mild-to-moderate anxiety. Magnesium glycinate or citrate are well-absorbed forms, with a dosage of 200 to 400 mg daily. Magnesium also helps with PMS symptoms, constipation, and migraine episodes. Magnesium supports stress physiology and sleep and may influence parasympathetic (rest-and-digest) activity.
Omega-3 Fatty Acids
Omega-3 fatty acids have anti-inflammatory effects that benefit the brain, hormones, and stress response. Studies have shown that this fatty acid can be a powerful antidote during stressful situations. Researchers at The Ohio State University found that daily supplements containing 2.5 grams of omega-3s were the most effective at helping the body resist the damaging effects of stress. Omega-3s also support heart, brain, and joint health, especially during menopause.
Read also: Is the Cortisol Cocktail Effective?
Phosphatidylserine
Phosphatidylserine is a fat-like substance found in brain cells that can blunt cortisol spikes, especially after mental stress or strenuous physical activity. This supplement is often used to lower evening cortisol, helping with sleep and recovery. It may also support memory and focus in midlife. The typical dosage is 100 to 300 mg per day. Phosphatidylserine also helps with exercise recovery, sleep initiation, and age-related cognitive decline.
Magnolia Bark Extract
Magnolia bark extract is gaining attention for its ability to calm the nervous system and lower stress-induced cortisol levels. Like ashwagandha, magnolia bark extract also influences the activity of the HPA axis, calming cortisol spikes and promoting emotional balance. Magnolia bark contains bioactive compounds like honokiol and magnolol, which interact with GABA receptors in the brain to ease anxiety, improve mood, and promote deeper sleep. Common dosage ranges from 200 to 400 mg daily. Magnolia bark extract may reduce nighttime awakenings, soothe digestive upset related to stress, and enhance emotional regulation.
Additional Nutrients and Herbs
Other natural approaches to addressing lower cortisol levels in the body include lifestyle and dietary changes to help the adrenals produce more cortisol on their own.
Vitamin B
Excessive cortisol can deplete vitamin B reserves. Vitamin B could also be taken as a supplement.
Vitamin C
Studies show that when vitamin C supplements were given to participants, their cortisol levels lowered along with their stress levels as opposed to the control group. Earlier studies conducted on lab rats indicated that when rats were submitted to stress and given vitamin C supplements, they did not respond to either psychological or physiological stress in the normal way, nor was there an increase in their normal cortisol levels.
Read also: Cortisol's Role in Sleep Apnea
Zinc
Zinc supplements, according to research, play an inhibiting role in cortisol secretion in humans.
Potential Side Effects and Considerations
While cortisol manager supplements can be beneficial, it's essential to be aware of potential side effects and considerations.
- Individual Variability: The body's response to supplements varies from person to person and at each stage of adrenal fatigue. What works for one person may not work for another and may worsen symptoms.
- Phosphatidylserine: Although no side effects have been reported, phosphatidylserine supplements should ideally be taken under the supervision of a healthcare practitioner.
- Magnesium: Oral magnesium supplements do not work well for everybody. Topical applications like magnesium chloride crystals in a bath or footbath, magnesium oil, or magnesium lotion may be better tolerated and assimilated. Some people find that magnesium oil tends to dry out their skin.
- Allergens: Some cortisol manager supplements may contain allergens. For example, Cortisol Manager contains phosphatidylserine sourced from soy. Cortisol Manager Allergen Free‡ does not contain any of these common food allergens: dairy, egg, tree nuts, fish, shellfish, gluten, peanut, soy, wheat, or sesame.
Lifestyle Changes to Support Cortisol Balance
Supplements work best when paired with stress-reducing, hormone-supportive habits like:
- Daily movement: Even light exercise helps. Non-strenuous exercise, such as different forms of dancing, walking, or yoga, reduces cortisol levels.
- Mindfulness or meditation: This calms the nervous system.
- Balanced nutrition: Prioritize protein, fiber, and healthy fats while limiting sugar and alcohol.
- Consistent sleep schedule: Aim for 7 to 9 hours of sleep.
- Time outdoors: This can lower cortisol naturally.
- Limit blue light exposure: Blue light radiates from cell phones, computer screens, and television sets, raising cortisol levels.
- Reduce caffeine and alcohol intake: One mug of coffee has the potential of increasing cortisol levels by thirty percent in a one-hour period and keeps up this effect for eighteen hours! Research showed a high correlation in men and women with regards to alcohol intake and higher cortisol levels in the body.
Testing Cortisol Levels
If you suspect you have high cortisol levels, it's a good idea to have your cortisol levels tested by your doctor. Tests should be done after a period of fasting, with early morning being the best time to do so. The 24-hour cortisol test is an even better option, as it supplies information on cortisol levels for the duration of an entire day.