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Feeling stressed? Here's some supplements that may help you let it go and build resilience.
Medical Disclaimer: While we do out best to provide you researched backed information, our articles are just that: informational. Our team consists of members passionate about fitness and wellness, but no doctors at this time. Therefore this article can not and should not be considered medical advice, and we cannot be a judge of whether or not creatine is the best choice for you. Consult a healthcare provider before adding supplements to your daily routine.
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Supplements Proven to Reduce Cortisol in the Body
Cortisol and the Body
Cortisol is a glucocorticoid hormone (a steroid produced from the adrenal gland) that is most commonly known as the stress hormone. The body produces it every day in its effort to maintain homeostasis and regulate various functions including: metabolism, circadian rhythm, and blood pressure. However, the adrenal glands produce cortisol in excess when the brain signals that there is a stressful situation. This is meant to work in tandem with other hormones in order to prepare the body's "fight or flight" response to danger.
Modern society tends to create situations that are fast-paced and high-stress: your boss has a deadline, you are trying to start new healthier habits, you are constantly stimulating the brain with social media, you are anxious about navigating delicate social relationships, etc. This new lifestyle can create scenarios where the body gets stuck in a chronic state of high cortisol and stress. You may have experienced this as the feeling of stress in situations that objectively should be relaxing.
Chronic levels of high cortisol are not good for long term health. The reaction cortisol invokes is only meant for short bursts. Sustained levels of high cortisol and the associated affects weaken the body's ability to perform regular essential functions. Some symptoms of chronically high cortisol include anxiety, irregular digestion, depression, muscle tension, low-quality sleep, and high blood pressure.
While cortisol is not inherently bad, we live in an environment that makes chronic stress commonplace. This can make it hard to properly regulate cortisol, though it is possible through conventional and mindful practices such as: meditation, exercise, healthy diet, quality sleep, meaningful relationships, stress management, journaling, and relaxing hobbies. However, high levels of cortisol can be stubborn and make it difficult to practice these things consistently and effectively. This is where supplementation can help. We researched 4 supplements that when taken consistently can aid these mindful practices in managing cortisol levels in the body.
Always consult a licensed medical practitioner before taking new supplements.
Magnesium Glycinate
Magnesium has been shown to reduce cortisol levels from chronically high concentrations. The most commonly available form of supplementation is magnesium glycinate. Some additional benefits of magnesium supplementation include: less frequent headaches, improved heart health, stronger bones, and some studies citing an exercise performance boost.
Natural Sources
Naturally, magnesium can be found in several areas of a healthy diet including:
Leafy greens
Bananas
Avocados
Chocolate (dark)
Pumpkin seeds
Almonds
Supplementation Tips
In order to minimize the risk of supplementation affecting normal levels of cortisol, it is recommended to take magnesium glycinate only once daily. It should be taken at around 400 milligrams (mg). The ideal timing would be directly after a workout of in the evening before bed. Both times where we would want/expect cortisol to fall naturally.
L-Theanine
In research on the effects of L-Theanine supplementation, researchers found that supplementation reduced cortisol in the trial group. This correlated to reduced stress, better sleep, improved cognitive function and verbal fluency. This study was one of many that have found L-Theanine to be a safe supplement that can significantly reduce stress and improve cognition when taken consistently.
Natural Sources
Naturally, L-Theanine can be found at low concentrations in sources including:
Green Tea
Black Tea
Certain Mushrooms
Supplementation Tips
Studies on L-Theanine's efficacy concluded that 200 milligrams (mg) was the ideal daily intake. Increased concentration did not significantly improved the desired benefits. It should be taken daily in the evening before bed so as to assist the natural process of lowering cortisol levels and increasing sleep quality.
Note: If you use tea as a source, make sure you check the caffeine content, especially before bed.
Rhodiola
Rhodiola Rosea is another supplement that falls into a category commonly referred to as adaptogens (herbs and supplements that return us to homeostasis after stressful events). It reduces cortisol while also being an extremely effective way to help the body overcome burnout, a common after-effect of long-term elevated cortisol. It has been shown to reduce several symptoms including fatigue, stress, anxiety, depression, in addition to other less studied benefits.
Natural Sources
Rhodiola Rosea comes from a specific plant found in northern Europe. It can be found in several different supplementary forms, but is not naturally occurring in any foods.
Supplementation Tips
The recommended dosage ranges to anywhere from 200 - 600 milligrams (mg) daily. It should be taken on an empty stomach and NOT before bed. In high concentrations it can act as a very mild stimulant.
Supplementation at its Core
Supplementation is not meant to be a complete treatment method. The root word "supplement" means, something that completes or enhances something else when added to it. Supplementation with any of the aforementioned compounds should be seen as a way of enhancing or reinforcing natural regulation of cortisol hormones. They are meant to be a bolster for when our bodies are stuck with high cortisol concentrations that make it hard to regulate by normal means. Remember to always consult a licensed medical practitioner before introducing supplementation into your daily routine.
Conclusion
There are many ways to cope with stress in our lives, and some are better than others. A lot of us deal with stress, and many of us find ourselves in chronic burnout situations. While lifestyle changes are likely necessary to completely restore maximum function, that's may also not be realistic depending on the person. Supplements are a good way to start making progress for those without the time or means to restructure their lives entirely or take up 5-10 new daily habits. Hopefully you find this article informative. Remember, supplements may interact with each person differently, consult a doctor before use. Discontinue and seek medical advice if you have adverse reactions to any substance.
Quality is Safety
While supplements may be well researched and declared safe, it is important to consider the brand that you purchase the supplement from. Ensuring that you are receiving a product that is not contaminated with harmful materials or diluted from the advertised concentrations. Look for brands that have been independently reviewed by third-parties and a well-established reputation of quality.
Sources
"Cortisol". The Cleveland Clinic. Retrieved from:
"Chronic Stress Puts Your Health At Risk." The Mayo Clinic. Retrieved from:
Hidese, Shinsuke et al. “Effects of L-Theanine Administration on Stress-Related
Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial.” Nutrients vol. 11,10 2362. 3 Oct. 2019, doi:10.3390/nu11102362
Van De Walle, G. 7 Science-Backed Health Benefits of Rhodiola Rosea. Healthline.
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