Table of Contents
Table of Contents
Cortisol is a critical hormone produced by the adrenal glands. It plays a key role in helping us respond to stress. Cortisol is a central factor in the “fight-or-flight” response, mobilizing energy to protect us from danger. Cortisol raises blood sugar and blood pressure, increases alertness, and temporarily diverts resources away from digestion, immune function, and tissue repair so the body can respond to a real or perceived threat.
When cortisol remains chronically elevated, it places the body in a constant stress state. Over time, this can disrupt nearly every major system, contributing to:
One of the most common complaints with high cortisol is the feeling “wired but tired.” High cortisol levels can also lead to frequent infections, slow wound healing, and, over time, both muscle wasting and bone loss.
High cortisol is typically measured through blood or saliva testing. If you suspect elevated cortisol levels, consult a qualified health care professional for proper testing and diagnosis.
High cortisol most commonly results from chronic lifestyle stressors, including ongoing psychological or emotional stress, poor or insufficient sleep, blood sugar instability, and excess caffeine or stimulant use. Another factor linked to high cortisol is overtraining or inadequate recovery.1
There are also some medical causes of high cortisol, including prolonged use of corticosteroid medications (such as prednisone) and Cushing’s syndrome, a condition caused by tumors of the pituitary or adrenal glands that lead to excessive cortisol production.
Because chronic stress and dietary factors are the most common drivers of excess cortisol, supporting healthy cortisol levels centers on effective stress management through lifestyle, diet, and targeted supplementation to reduce stress and improve metabolic health.
Key lifestyle strategies include regular physical activity and practices that calm the nervous system, such as quality sleep, deep breathing, meditation, and prayer. These approaches activate the “relaxation response,” which counteracts the stress response. Effective stress management also requires avoiding maladaptive coping behaviors such as smoking (including vaping), excessive alcohol use, drug abuse, and other harmful habits.2-4
Diet also plays a critical role in cortisol balance. Stabilizing blood sugar is essential, as rapid drops in blood glucose trigger cortisol release to restore levels. Preventing blood sugar spikes and crashes begins with avoiding refined sugars and excessive carbohydrates, particularly sugary beverages, desserts, and refined foods such as white bread, pasta, pastries, and chips.5
Additionally, eating late at night can disrupt circadian rhythms and provoke cortisol spikes and should be avoided.6
There are many dietary and herbal supplements that help people to handle stress better. To narrow the discussion, I will focus on those with confirmed cortisol-lowering effects. Before we discuss those with the most significant impact on cortisol levels, I want to highlight the overall benefits of two popular dietary supplements on stress and cortisol levels: fish oils and magnesium.
Fish oils containing the long-chain omega-3 fatty acids EPA and DHA have been shown to help the brain handle stress better. In some of these studies, EPA+DHA supplementation resulted in reduced cortisol secretion, especially in people with elevated psychological stress. Recommended intake is approximately 1,200 mg of the combined amount of EPA+DHA daily for general support for health.7-10
Magnesium supplementation has also been shown to lower cortisol levels.11 Other studies show magnesium exerts significant calming effects and improves sleep quality.12,13 One of the best stress-busting habits to get into is getting a good night’s sleep, handling stress better, and helping balance cortisol levels by taking 350 to 500 mg of magnesium at night. Consider powdered drink versions that supply easily absorbed forms like magnesium citrate, malate, or bisglycinate.
An adaptogen is a botanical medicine that helps us adapt to (cope with) stress as well as restore vitality, increase feelings of energy, and improve mental and physical performance. The most notable adaptogens that lower cortisol levels are ashwagandha (Withania somnifera), rhodiola (Rhodiola rosacea), and black seed oil (Nigella sativa). Let’s look at each one and its effects on cortisol, followed by some guidelines in helping you make the best choice.
Ashwagandha, a cornerstone in traditional Ayurvedic medicine, is among the most extensively studied adaptogens for stress support. Most research has focused on standardized extracts, e.g., KSM-66® (1.5% withanolides) and Sensoril® (10% withanolides). Multiple randomized, placebo-controlled trials show that ashwagandha supplementation significantly lowers cortisol while improving sleep quality, mood, and perceived stress.
Across studies, daily supplementation has consistently supported healthy salivary cortisol levels. In addition to lowering cortisol, ashwagandha has been shown to increase circulating DHEA, supporting a more favorable adrenal hormone balance.14-17
Beyond stress reduction, ashwagandha is supported by a robust body of double-blind human clinical research demonstrating benefits in:
For best results, use a clinically validated extract such as KSM-66® or Sensoril®, and follow label directions as they are consistent with studied doses. Typically, if taking ashwagandha once daily, it is recommended to take it 30–60 minutes before bedtime. The most popular dosage schedule is a split dosage of taking it in the morning and evening. Generally, ashwagandha is not taken before intense physical or cognitive activity, as it can feel calming.
Rhodiola rosea is a botanical adaptogen traditionally used in cold, high-altitude regions of Eastern Europe and Scandinavia to enhance resilience to physical and mental stress. Unlike some adaptogens that act gradually, rhodiola appears particularly effective during acute stress, producing relatively rapid improvements in perceived calm, mental clarity, and stress tolerance.18
Human studies show that both single-dose and longer-term supplementation with standardized rhodiola extracts can mitigate stress-related declines in cognitive and physical performance. In a double-blind, placebo-controlled study of adults with prolonged everyday exhaustion, supplementation with 576 mg/day of rhodiola extract for four weeks significantly improved fatigue scores and mental performance compared with placebo. This study also demonstrated a reduction in elevated morning cortisol, indicating improved regulation of the stress response.19
Across clinical trials, rhodiola supplementation has been associated with significant support for healthy cortisol levels.18-21 Rhodiola acts more as a stress buffer, reducing the magnitude of cortisol spikes in response to acute stress rather than lowering high cortisol levels due to chronic stress.
Additional studies show that rhodiola taken prior to exercise can enhance endurance and delay fatigue, supporting its role in stress-induced performance decline.22 Overall, improvements in mood, perceived stress, and mental performance represent the most consistently supported benefits of rhodiola in the clinical literature.
Generally, with rhodiola, if taking it once daily, the dosage is taken in the morning. Twice daily dosage is usually in the morning and afternoon. And rhodiola can also be taken 30 to 60 minutes before a stressful event or demanding task.
Black seed oil (BSO) is derived from the seeds of Nigella sativa, a flowering plant native to Southwest Asia, the Middle East, and the Mediterranean. It has a long history of use in traditional medical systems with indications consistent with other adaptogens. And modern research has shown it fits the definition of an adaptogen due to its ability to modulate stress pathways, support resiliency and immune function, and improve metabolic regulation.23,24
Human and experimental evidence indicate that black seed oil can significantly reduce elevated cortisol levels. In one double-blind, placebo-controlled human clinical trial, subjects were given either 500 mg/day of placebo or ThymoQuin®, a black seed oil standardized to 3% thymoquinone and ≤2% free fatty acids. Compared with placebo, ThymoQuin® supplementation resulted in a significant reduction in salivary cortisol levels, a magnitude greater than that reported for many other adaptogens.25
Participants receiving ThymoQuin also experienced enhanced immune resilience and improved overall well-being, effects believed to be related in part to the substantial reduction in cortisol. These findings support black seed oil’s role as a potent modulator of the stress response, particularly when cortisol is elevated.
Beyond stress and cortisol regulation, black seed oil is supported by a growing body of double-blind human clinical research demonstrating benefits in:
A caveat is that not all black seed oil products are created equal. To experience the full spectrum of benefits, choose a BSO that is cold-pressed from freshly harvested Nigella sativa seeds and meets pharmaceutical standards such as the USP monograph for BSO, e.g., like ThymoQuin®. These products are standardized for thymoquinone content (3%) and low levels of free fatty acids (ideally less than 2%) for improved stability and bioactivity.
Intake for a high-quality black seed oil is generally 500 mg once or twice daily with food to enhance the absorption of its fat-soluble components.
When choosing an adaptogen, there are other considerations beyond lowering cortisol.
The most clinically supported high cortisol supplements include foundational daily nutrients like fish oil (EPA and DHA) and magnesium, as well as targeted botanical adaptogens such as ashwagandha, rhodiola rosea, and black seed oil.
Yes, especially when paired with stress management and a healthy diet. Clinical trials show that foundational high cortisol supplements like magnesium and fish oil can safely lower cortisol levels. Meanwhile, powerful adaptogens like Ashwagandha and Black Seed Oil have been shown to significantly reduce elevated cortisol levels in chronically stressed individuals.
When adding an adaptogenic high cortisol supplement to your routine, you should match it to your specific stress profile:
Timing depends on the specific supplement. Magnesium and Ashwagandha are generally best taken at night (or 30–60 minutes before bed) to support sleep quality and calm the nervous system. Rhodiola is fast-acting and is best taken in the morning or early afternoon to prevent sleep disruption. Fish oil and Black Seed Oil are fat-soluble and should typically be taken with meals to improve absorption.
Remember, cortisol itself is not “bad.” It is a critical hormone that has many beneficial and important effects. The key is keeping cortisol levels within the healthy range. Both high and low cortisol can impair health and resilience. The goal is balance—supporting the body’s ability to respond to stress appropriately and recover afterward.
References:
DISCLAIMER: These statements have not been approved by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent disease.
