Cortisol – The often maligned stress hormone that has been implicated in excess belly fat and the risk of many chronic diseases.
This is a hormone that your body releases when faced with a threat to help you fight back or escape from the situation. However, when life is highly stressful and cortisol is constantly flowing through your veins, it can lead to high blood sugar, high blood pressure, excess weight, and diabetes, all of which increase your risk of various diseases. long-term health.
So it’s no wonder people would want drugs that lower cortisol.
Here’s what we know about dietary supplements that can influence how your body processes stress and, in turn, lower cortisol.
magnesium
2020 reviews published in magazines nutrients Supports the theory of a vicious cycle of magnesium stress. In fact, many common signs of stress, such as fatigue, trouble sleeping, upset stomach, irritability, irritability, and headaches, are also symptoms of magnesium deficiency. Research has shown that stress can deplete the body of this essential nutrient, and a lack of magnesium can make the body more sensitive to stress. Several studies have shown that increasing magnesium with supplements reduces symptoms of stress such as irritability, fatigue, and lack of sleep, and lowers cortisol levels.
If these symptoms sound like Tuesday again, it may not be surprising that “many people in the United States are deficient in magnesium,” says Dr. Sidney McQueen, a clinical professor at the University of Missouri-Kansas. . Specialist in nutritional supplements at Municipal Graduate School of Pharmacy.
If you want to try a supplement that may affect your body’s stress and cortisol levels, magnesium is a good place to start, McQueen says. Commercially available magnesium supplements at recommended doses are known to be safe and may offer other benefits as well. Magnesium from food and supplements may help prevent diabetes, migraines, and osteoporosis, and may also help lower blood pressure.
“Adding the right dose through supplements can have beneficial effects, and we know that dose is safe.”
Omega-3 polyunsaturated fatty acids
Healthy fats, such as those found in seafood and soy, may play a role in biological markers of stress, such as cortisol.
A 2018 study of 2,724 middle-aged adults published in the same journal psychoneuroendocrinology They found that people with high cortisol levels had low blood omega-3 levels. Some studies have shown that cortisol levels and other stress indicators improve when people with biological signs of stress take omega-3 supplements.
Omega-3 is another supplement McQueen highlights as a well-known supplement that is generally safe and may have other benefits.
“These supplements have anti-inflammatory properties and may treat some of the negative effects of elevated cortisol,” she says. “They may also benefit blood flow and lipid profile,” she says.
But before you try these supplements, the National Institutes of Health (NIH) advises that there is conflicting evidence as to whether increasing omega-3s also increases your risk of prostate cancer. If you are taking medications that affect blood clotting or have a seafood allergy, consult your doctor before taking this supplement.
vitamin C
2017 research analysis; JBI database of systematic reviews and implementation reportsconcluded that high doses of sustained-release vitamin C can help blunt blood pressure spikes and anxiety in response to stress in women. That doesn’t mean it doesn’t have the same effect on men. This study simply did not include men.
Vitamin C is known as an antioxidant, so it may have other health benefits as well. However, be aware that there are real risks to taking too much vitamin C, especially in certain groups, such as postmenopausal women with diabetes and people at risk of kidney stones. The upper limit for all adults is 2,000 mg/day.
ashwagandha
This green shrub, found in India, Africa, and the Middle East, has been used medicinally for thousands of years. Ashwagandha is known as an adaptogen, a plant or mushroom that helps the body respond to stress, anxiety, and fatigue.
Some clinical trials have shown that evergreens may help relieve stress and insomnia.
“If you’re taking supplements that help you sleep a little bit better at night, that’s how you deal with stress, so your cortisol will naturally go down,” McQueen says.
According to the NIH, there is little evidence to support ashwagandha’s role in anxiety disorders.
Note that most formal scientific research on medicinal plants tends to run into the same problem of very small sample sizes. The study of this particular plant is no exception. Still, McQueen says, “It looks promising in helping people with anxiety and stress, and part of that is reducing cortisol.”
When it comes to safety, no studies have yet been done on people who took ashwagandha for more than three months. There may be long-term effects that are not yet known. Do not consume if you are pregnant, breastfeeding, scheduled for surgery, or have an autoimmune or thyroid disease. It also interacts with many drugs. If you are taking a prescription drug, first talk to your doctor or pharmacist about this supplement.
conclusion
These supplements may help change cortisol levels. But remember, McQueen emphasizes, “cortisol is a symptom, not a disease.”
Stress is the cause of high cortisol levels.
“Anything you can do to reduce stress, such as yoga, meditation, quality sleep, and eating a healthier diet, will also lower cortisol.”
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