Supplements to Reduce Cortisol: Natural Stress Management
Ever feel like your brain’s going 100 mph, even when you’re just trying to fall asleep?
Yeah. That buzzing, restless feeling? It might be cortisol doing its thing. Cortisol is your body’s main stress hormone, and while it’s useful in short bursts—like when you need to slam the brakes for a squirrel darting into the street—it can wear you down when it hangs around too long.
High cortisol over time can mess with sleep, mood, energy, and even your ability to focus. But here’s the cool part: certain natural supplements might help calm things down. No prescriptions, just some low-lift stuff you can actually try.
Let’s talk about a few of them.
First things first: cortisol isn’t “bad”
It’s easy to villainize cortisol, but the hormone itself isn’t the enemy. You actually need it to wake up, handle challenges, and stay alert. It’s when it stays too high for too long that things get tricky.
Chronic stress (hello, life) can keep cortisol levels elevated, leading to that wired-but-tired feeling—low energy but can’t calm down. That’s where some natural supplements might step in.
And before we go further: we’re talking everyday stress here, not serious health issues. Cooling your system down naturally, not trying to play doctor.
Okay, so what might actually help?
Here are a few supplements that have gotten some interest from researchers—and people like us just trying to feel better in their own skin.
Magnesium (especially glycinate or threonate)
Magnesium is like that chill friend who never seems rattled. It’s involved in hundreds of bodily processes, including how your nervous system handles stress.
Low magnesium levels might make it harder for your body to regulate cortisol². On the flip side, boosting your intake can support a sense of calm and help with sleep.
Glycinate and threonate forms seem especially calming. Glycinate is good for general relaxation. Threonate might also support brain function and memory³.
How to try it: A supplement in the evening can help you unwind before bed.
L-theanine
Ever notice how green tea gives you a gentle energy boost without the jitters? That’s partly thanks to L-theanine, a naturally occurring amino acid that promotes a calm, focused vibe⁴.
L-theanine may reduce cortisol spikes from stress and can actually promote focus without making you sleepy, which is a nice balance if you’re trying to stay sharp at work without burning out⁵.
How to try it: Take it solo in capsule form, or sip on decaf green tea (matcha’s also a good option) when you need to chill out without zoning out.
Rhodiola rosea
Another adaptogen—this one’s more about stamina and resilience. Rhodiola seems to help the body stay more balanced under stress, potentially helping with mood and energy levels without just revving you up⁶.
Some studies show it can reduce mental fatigue and support a steadier response to emotionally stressful events⁷.
How to try it: Usually taken in the morning or early afternoon, since it can be a bit energizing.
Phosphatidylserine
Trickier to pronounce, but potentially interesting. This is a phospholipid (a type of fat) found in high amounts in the brain, and it’s linked to mental clarity and resilience under pressure.
Some studies say phosphatidylserine may blunt elevations in cortisol related to exercise or psychological stress⁸.
How to try it: Often found in softgel form; some people mix it in smoothies or protein shakes.
A few other things that help a lot—and don’t come in a bottle
Just to keep it real: supplements can be helpful, but they’re not magic on their own. Here are a few things that pair really well with them:
- Going to bed around the same time each night
- Eating meals at regular intervals (don’t skip breakfast!)
- Deep breathing (literally just 5 deep breaths can reset your system)
- Morning sunlight—even 10 minutes helps regulate your cortisol rhythm
Adding a supplement can give you that extra edge, but it works best with a few basic habits in place.
What’s worked for me personally
I’ve tried most of these at different points—some during crazy work deadlines, others when I just couldn’t settle down at night.
L-theanine was a game changer for me during the afternoon slump. No crash. Just a light mental refresh—kind of like powering down for a sec and then rebooting. I also like to pair it with my 2nd cup of coffee of the day, so that I don’t experience the jitters anymore.
Everyone’s different, though. What chills me out might not do the same for you. The key is to experiment a little and listen to your body.
Final thoughts
You’re not wrong for feeling overwhelmed sometimes. Life is a lot. The goal isn’t to eliminate stress completely—it’s to feel more capable and calm in the middle of it.
If you’re curious, try one of these supplements for a few weeks. See how your body responds. Pair it with sunlight in the morning, wind-down time at night, and a few deep breaths when life gets loud. Sometimes all it takes is a small shift to change the way your day feels.
Try it, tweak it, and make it work for you.
Sources
[2] Magnesium Status and Stress: The Vicious Circle Concept Revisited – Nutrients. 2020. DOI: https://doi.org/10.3390/nu12061714
[3] Magnesium L-threonate prevents and restores memory deficits associated with neuropathic pain by inhibition of TNF-α – Molecular Brain. 2014. DOI: https://doi.org/10.1186/s13041-014-0056-x
[4] L-Theanine and caffeine improve cognitive performance and increase subjective alertness – Nutritional Neuroscience. 2008. DOI: https://doi.org/10.1179/147683008X301513
[5] Effects of L-theanine on cognitive function in middle-aged and older subjects: a randomized placebo-controlled study – Journal of Medicinal Food. 2019. DOI: https://doi.org/10.1089/jmf.2018.0078
[6] Rhodiola rosea in stress induced fatigue—a double blind cross-over study of a standardized extract SHR-5 with a repeated low-dose regimen on the mental performance of healthy physicians during night duty – Phytomedicine. 2000. DOI: https://doi.org/10.1016/S0944-7113(00)80078-4
[7] A randomized, double-blind, placebo-controlled, parallel-group study of the standardised extract SHR-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue – Planta Medica. 2009. DOI: https://doi.org/10.1055/s-0029-1186211
[8] The effects of phosphatidylserine supplementation on endocrine response to moderate intensity exercise – Journal of the International Society of Sports Nutrition. 2008. DOI: https://doi.org/10.1186/1550-2783-5-11
