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Supplements to Reduce Cortisol | NAO

Supplements to Reduce Cortisol: A Comprehensive Guide

Cortisol, often referred to as the "stress hormone," plays a crucial role in our body's response to stress. While it's essential for various bodily functions, chronic high levels of cortisol can lead to several health issues, including weight gain, high blood pressure, and disrupted sleep. Fortunately, certain supplements can help manage and reduce cortisol levels. Here are some of the most effective supplements that can help keep your cortisol levels in check:

Ashwagandha

Description

Ashwagandha is an adaptogenic herb widely used in traditional Indian medicine. It helps the body adapt to stress and has been shown to lower cortisol levels.

How it Works

Ashwagandha reduces cortisol by regulating the hypothalamic-pituitary-adrenal (HPA) axis, which controls the release of cortisol.

Dosage

Typically, 300-500 mg of ashwagandha extract per day is recommended.

Phosphatidylserine

Description

Phosphatidylserine is a phospholipid found in high concentrations in the brain. It supports cognitive function and helps manage stress.

How it Works

It modulates the release of cortisol and helps the body recover from stress more quickly.

Dosage

A common dose is 300-800 mg per day, divided into 2-3 doses.

Omega-3 Fatty Acids

Description

Omega-3 fatty acids, found in fish oil, are essential fats that support brain health and reduce inflammation.

How it Works

Omega-3s can lower cortisol levels by reducing inflammation and promoting a balanced HPA axis response.

Dosage

Aim for 1,000-3,000 mg of combined EPA and DHA per day.

Rhodiola Rosea

Description

Rhodiola Rosea is an adaptogen that has been used for centuries to enhance resilience to stress.

How it Works

It reduces cortisol production by regulating the HPA axis and improving the body's ability to adapt to stress.

Dosage

Standard doses range from 200-600 mg per day.

Magnesium

Description

Magnesium is a mineral involved in hundreds of biochemical reactions in the body, including stress regulation.

How it Works

It helps regulate cortisol levels by supporting adrenal gland function and promoting relaxation.

Dosage

200-400 mg of magnesium glycinate or citrate per day is commonly recommended.

L-Theanine

Description

L-Theanine is an amino acid found in green tea that promotes relaxation without drowsiness.

How it Works

It reduces cortisol levels by increasing alpha brain waves and promoting a state of calm.

Dosage

Typical doses range from 100-200 mg, taken 1-3 times per day.

Vitamin C

Description

Vitamin C is a powerful antioxidant that supports the immune system and helps manage stress.

How it Works

It reduces cortisol levels by decreasing the body's stress response and supporting adrenal function.

Dosage

500-1,000 mg per day is generally recommended.

Holy Basil

Description

Holy Basil, also known as Tulsi, is an adaptogenic herb with stress-relieving properties.

How it Works

It lowers cortisol levels by balancing the HPA axis and reducing stress-related symptoms.

Dosage

300-600 mg of Holy Basil extract per day is effective.

Bacopa Monnieri

Description

Bacopa Monnieri is an herb used in traditional Ayurvedic medicine to enhance cognitive function and reduce stress.

How it Works

It reduces cortisol levels by modulating the HPA axis and promoting a balanced stress response.

Dosage

300-600 mg of Bacopa extract per day is typical.

Probiotics

Description

Probiotics are beneficial bacteria that support gut health and overall well-being.

How it Works

Certain strains of probiotics can lower cortisol levels by improving gut health and reducing inflammation.

Dosage

Aim for a probiotic supplement containing multiple strains with a total of at least 1 billion CFUs per day.

Managing cortisol levels is crucial for maintaining overall health and well-being. Incorporating these supplements into your daily routine can help reduce cortisol levels and enhance your ability to cope with stress. However, it's important to consult with a healthcare professional before starting any new supplement regimen to ensure they are appropriate for your individual health needs. By taking proactive steps to manage stress and support your body's natural balance, you can enjoy a healthier, more relaxed lifestyle.

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