Which supplements help manage cortisol?
Written by
Tran Quang
Reviewed by
Prof. Benjamin Murphy, Ph.D.Certain supplements can effectively support cortisol management. These supplements complement lifestyle changes approved by your health advisor, not replace them. I have successfully led clients through supplement protocols for over 10 years. The choices we make can lead to a significant difference in how we cope with stress.
Omega-3 Fatty Acids
- Reduces cortisol production in adrenal glands
- Optimal dose: 1,000-2,000 mg EPA/DHA daily
- Take with meals for better absorption
- Combine with vitamin D for enhanced effect
Ashwagandha
- Regulates HPA axis function within 8 weeks
- Standardized extract containing 5% withanolides
- Effective dose: 300-500 mg twice daily
- Avoid during pregnancy or thyroid medication
Magnesium
- Promotes relaxation through GABA receptor support
- Glycinate or threonate forms best for stress
- Dosage: 200-400 mg before bedtime
- Enhances sleep quality for cortisol rhythm
Phosphatidylserine
- Lowers exercise-induced cortisol spikes effectively
- Dose: 400-800 mg post-workout
- Sourced from sunflower or soy lecithin
- Improves cognitive function under stress
Timing is key for the best experience. Take magnesium at night for restful sleep. Use ashwagandha in the morning or afternoon. Omega-3 is best with breakfast. Phosphatidylserine is most effective after a workout, specifically post-exercise. This timing corresponds with the cortisol rhythm.
Quality standards make a substantial impact. Select third-party tested products for purity; the GMP certification on the label is a reliable indicator of product quality. Avoid proprietary blends that conceal the fillers they use, and opt for reputable brands that clearly specify the active amount of compound in each capsule. This way, you know you are getting what the label states.
Supplements should enhance and complement a healthy lifestyle, not replace it. They spur progress in areas such as sleep optimization and stress management. Never use supplements to replace poor habits. You will achieve the best outcome by using targeted supplementation in conjunction with consistent healthy behaviors.
Read the full article: 10 Proven Ways to Reduce Cortisol Levels Naturally
