6 Supplements That Might Help Lower Cortisol or Ease Stress — and What to Know Before Trying Them

Is an adaptogen powder or vitamin the key to lowering cortisol and reducing stress? It’s complicated.

Cortisol, also known as the infamous “stress hormone,” is a hot-button topic these days, with social media videos and headlines blaming cortisol for a host of problems (see: “cortisol face” and “cortisol belly”) and then offering any number of magic fixes, from adrenal cocktails and stress-reducing diets to supplements that swear to bring your levels down. While there’s a lot of misleading information about cortisol out there, cortisol is not all bad, and lower levels aren’t always a good thing. There may be some early evidence to support specific supplements reducing cortisol.

“The real question is, does stressing about the perfect supplement regimen worsen our cortisol levels”, asks Caroline Thomason Bunn, RD CDCES. She continues, many supplements for lowering your cortisol make big claims and have no credible research to back them up. Although research remains new in this area, there are some supplements that show potential to reduce cortisol levels or help manage your stress. You may have heard of a few, from adaptogens like ashwagandha and rhodiola rosea to minerals like magnesium. Still, there’s a lot to know about what supplements can and can’t do, as well as whether or not they’re safe, before you dive in. Here’s what you need to know.

TL;DR

Research suggests that certain supplements may lower cortisol levels or reduce stress, including ashwagandha, magnesium, omega-3s, and L-theanine; however, the research remains somewhat limited as stress is a hard thing to quantify, and any supplement you find isn’t always safe. Until we have more evidence, healthy habits (think: sleep, healthy diet, regular exercise) reign supreme for balancing stress levels.

Key Takeaways

• Cortisol isn’t all bad, but chronic stress can disrupt the body’s stress-response system and alter cortisol patterns.
• Certain supplements to reduce cortisol show promise — including ashwagandha, magnesium, omega-3s, and L-theanine — though the evidence is limited.
• Supplements aren't tightly regulated, so quality varies — and you should always consult a doctor or dietitian before adding one to your diet.
• Managing stress with lifestyle changes will likely do more to reduce stress (and thus help regulate cortisol levels) than any supplement can.

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What to Know About “Lowering Cortisol”

To understand whether supplements can help with cortisol levels and stress, it helps to know how cortisol works in the body.

Cortisol is known as the body’s stress hormone. It’s released by the adrenal glands and moderated by the hypothalamic-pituitary-adrenal (HPA) axis, which drives the body’s stress response. Cortisol levels naturally rise in the morning and fall throughout the day, helping to regulate your energy, and also surge during times of stress.

Cortisol gets a bad rap, but it isn’t inherently harmful. The hormone helps you wake up, mobilize energy, and respond to dangerous or demanding situations. On the other hand, chronic stress can disrupt the HPA axis and change cortisol’s daily rhythm or its response to stressful events, but it doesn’t always keep cortisol high. In some cases, it can even blunt cortisol patterns or cause low cortisol levels over time. Chronic stress is linked with various health conditions, including metabolic disorders, cardiovascular disease, anxiety, and depression, but cortisol is only one part of that relationship. This is why simply “lowering cortisol” isn’t always the easiest advice. 

What the Research Says About Cortisol and Supplements

Cortisol levels aren’t a perfect and direct measure of stress, though researchers sometimes use cortisol levels to help judge the body’s response to certain stressors or new changes — for example, a supplement or meditation practice. In other relevant studies, researchers will measure ratings of perceived stress or anxiety rather than cortisol levels to assess whether something has an impact.

Generally speaking, there’s more consistent and higher-quality evidence for lifestyle changes — such as meditation and mind-body exercise — than supplements for reducing levels of cortisol and feelings of stress. For example, a 2023 systematic review and meta-analysis of 58 studies found that stress management interventions positively affect cortisol levels in healthy adults, with mindfulness, meditation, and relaxation interventions showing some of the strongest results. Another review of 44 studies found that exercise also produced moderate cortisol reductions in people experiencing stress, anxiety, or depression, with yoga ranking highest among the different activities studied.

That said, there is some research suggesting certain supplements, including ashwagandha, magnesium, omega-3 fatty acids, L-theanine, rhodiola rosea, and even probiotics may help reduce cortisol levels or perceived feelings of stress. Still, the research isn’t conclusive, and supplements (as well as the research on them) come with caveats of their own. More on what research says about each supplement — and what you need to know before trying them — below.

Supplements That May Help

There isn’t a large body of evidence demonstrating that dietary supplements — including the ones below — have a direct effect on cortisol or stress levels, but we do have initial findings suggesting some may help. Because none have been researched enough to have a specific dose recommendation, you’ll want to talk to your doctor if you’re interested in taking any for this reason.

Important to know: Studies on these supplements look at different outcomes. Some measure cortisol, while others measure feelings of stress or anxiety. These measurements are related, but not interchangeable. Lower cortisol doesn’t necessarily mean lower stress, and vice versa.

• Ashwagandha: Ashwagandha is an adaptogen and herbal supplement traditionally used in Ayurvedic medicine and may reduce cortisol. Compared to the rest of this list, it has the most evidence as a cortisol-reducing supplement — though research is still ongoing. One 2022 review of 12 studies found that ashwagandha supplementation significantly reduced anxiety and stress compared to a placebo, while other reviews have found that it also reduces cortisol levels. One 2025 meta-analysis uniquely found that ashwagandha reduced cortisol levels but not perceived stress ratings. While the evidence is promising, health organizations maintain that we don’t yet have sufficient evidence to support a generalized recommendation on dosage or to confirm its safety for long-term use. Also noteworthy: Ashwagandha supplements (and the studies on them) use different formulations, which makes it tricky to extend the findings across all ashwagandha products. 
• Omega-3s: Omega-3 fatty acids offer benefits for heart health and disease risk, and may also have a potential stress-buffering effect. For example, a 2021 randomized controlled trial found that a group of sedentary, overweight, middle-aged adults who took 2.5 grams of omega-3s daily for four months had lower total cortisol and lower levels of a pro-inflammatory marker during a laboratory stress test. Other studies show that omega-3 supplements might help reduce cortisol in specific groups of people, including abstinent alcoholics and children with depression. 
• Magnesium: It’s estimated that many Americans consume less magnesium than recommended. Research suggests that magnesium deficiency and stress are linked, potentially because the nutrient plays a role in regulating the body’s stress response. Magnesium supplementation could help reduce stress (among other health benefits), though we don’t yet have much definitive research on its cortisol effect. One small secondary analysis of a clinical trial found that 24 weeks of magnesium supplementation decreased cortisol levels in middle-aged and older men and women who were overweight or obese.
• Rhodiola rosea: Rhodiola rosea is an adaptogenic herb used in traditional medicine, and some research suggests it may help reduce stress and fatigue and affect the body’s stress-response system. In one 2009 randomized trial, adults with stress-related fatigue who took a supplement containing 576 mg of rhodiola rosea extract per day had lower cortisol responses upon waking and improvements in burnout symptoms.   
• L-theanine: L-theanine is an amino acid found mostly in green and black tea leaves, and some research shows that it may help reduce stress and anxiety. A 2020 systematic review, for example, concluded that supplementing 200–400 mg/day of L-theanine may help reduce stress and anxiety in people exposed to stressful conditions. 
• Probiotics: Probiotics are live gut microorganisms designed to add good bacteria to your gut microbiota, which appears to have an effect on the HPA axis. A 2024 systematic review and meta-analysis examined 46 randomized controlled trials and concluded that probiotics might reduce cortisol levels, though more specific studies are needed. 

Talk to Your Doctor First

There are safety risks to consider when taking a supplement, which is why you should always talk to your doctor or a dietitian before starting anything new. This is especially true if you take any medications, have any health conditions, or are pregnant or nursing. Supplements can interact with prescription medications or medical conditions and potentially cause serious side effects, and most haven’t been studied during pregnancy or nursing. 

Not to mention, dietary supplements aren’t thoroughly regulated. The U.S. Food and Drug Administration (FDA) is not authorized to review dietary supplements for safety and effectiveness before they’re sold, meaning it’s the company’s responsibility to ensure that what’s in a pill or powder is safe, high-quality, and isn’t contaminated. 

If your doctor OKs a supplement, look for ones with a seal from a reputable third-party tester, such as U.S. Pharmacopeia or NSF International’s Certified for Sport program. (You can learn or check individual supplements on the Department of Defense’s Operation Supplement Safety website.)

Lifestyle Habits That Lower Cortisol

• Find your triggers. Stress is impossible to eliminate completely, but if there’s a continual source of stress in your life that you can cut out or avoid, that will do more for reducing your cortisol levels than any supplement will. 
• Prioritize quality sleep. Sleep and the body’s stress capacity are closely linked. Don’t just get enough sleep (7-9 hours per night), but also try to keep your sleep schedule consistent.
• Move regularly — but don’t forget to recover. Research suggests that regular exercise may help regulate cortisol levels, especially mindful forms of movement like yoga. Just beware of overtraining; too much high-intensity exercise without adequate recovery can add to your overall stress load and potentially influence cortisol regulation.
• Eat healthfully. Focus on an overall balanced diet, and consider limiting alcohol and excess caffeine.
• Try stress management techniques. The research really does support practices such as meditation, mindfulness, relaxation drills, and mind-body movement (e.g., yoga, tai chi, or qigong) for reducing stress and cortisol levels.  
• Spend time outside. It might sound trivial, but research continues to show that time in nature (even if it’s just an urban park or a walk along a river) can go a long way toward reducing stress.

Frequently Asked Questions

Bottom Line on Supplements to Reduce Cortisol

Certain supplements show promise for reducing cortisol and stress — particularly ashwagandha, and the others listed above — though none are a magic bullet to counteract severe or chronic stress, or a lifestyle that’s too hard on your mind or body. In addition to considering supplements, prioritize healthy habits that support your well-being, including getting quality sleep, exercising regularly, and eating a nutritious diet. And, most importantly, consult a doctor or dietitian before trying any new supplement, since they aren’t always safe. If your stress feels overwhelming even with the help of some stress-reduction techniques, seek help from a mental health professional, who can better help you cope.

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