Natural Supplements To Lower Cortisol
You know that restless, slightly fried feeling that hits even when you’re “doing everything right”? Your brain’s stuck in go-mode, your shoulders are tense for no reason, and your patience is officially on backorder. We’ve been there.
At Daily Dose, we talk to a lot of people who feel like they’re living in a constant low-key stress spiral. And while life isn’t exactly slowing down, there are ways to help your body ride it out with a little more balance.
If you’ve been feeling stuck in overdrive, here are a few natural ingredients that can help support your body’s stress response without turning your routine upside down.
What Is Cortisol and Why Does It Matter?
Cortisol is your body’s built-in alarm system. It’s a hormone made by your adrenal glands, and its job is to help you respond to stress. That includes everything from regulating blood pressure and energy to helping you stay alert when something’s off.
In short, it plays a significant role in how your body keeps itself steady when life throws something your way.
The thing is, cortisol isn’t all good or all bad — it’s about balance. You actually need cortisol to function. It rises in the morning to help you wake up, fuels your brain and body throughout the day, and naturally dips at night so you can wind down. However, if stress becomes constant or your system gets stuck in fight-or-flight mode, your cortisol levels can stay elevated.
That’s when things can start to feel off. Over time, high cortisol can strain your body in subtle ways and put pressure on systems like digestion, blood sugar regulation, and immune support.
Signs Your Cortisol Might Be Out of Balance
Wondering if cortisol could be the reason your body’s been feeling off lately? Here are a few signs that might point in that direction.
You're Wired and Tired at the Same Time
You feel exhausted, but your brain won’t shut off. Maybe you’re dragging through the day, then wide awake at night.
That tired-but-wired feeling can happen when cortisol stays elevated at the wrong times, like when it spikes in the evening instead of the morning. It can leave you restless, foggy, and running on empty all at once.
Sleep Feels Like a Struggle
Falling asleep is hard. Staying asleep? Even harder.
Cortisol plays a role in your natural sleep-wake rhythm, so your body can have trouble shifting into rest mode when levels are too high or aren’t dropping when they should. You might lie there with a racing mind or wake up in the middle of the night for no clear reason.
You Get Hangry (or Crash Between Meals)
Cortisol works alongside insulin to help keep your blood sugar stable. But when cortisol is out of sync, you might start noticing mood swings, energy dips, or that crashy, irritable feeling between meals. It could be connected to cortisol if your blood sugar regulation feels off, even when you’re eating regularly.
Every Little Thing Feels Like a Lot
Small stressors suddenly feel huge. A traffic jam sets you off, or an unexpected email feels like the last straw. When cortisol stays elevated for too long, your body can become more reactive to everyday stress. Your patience feels thin, your nerves are on edge, and everything just feels harder.
Your Cravings Are All Over the Place
When cortisol gets out of its normal flow, it can mess with your appetite. You might crave sugar, salty snacks, or heavy carbs, especially in the afternoon or late at night. These cravings are often your body’s way of asking for quick fuel when energy regulation isn’t working properly.
Why Consider Supplements?
We’ve talked about cortisol, why it matters, and how to spot when things feel off. So, where do supplements come in?
Ideally, your diet would do all the heavy lifting. Whole foods are packed with nutrients that support cortisol regulation naturally. However, if you’re juggling meetings, carpool, late-night emails, and whatever that mystery meal was you ate standing over the sink, we get it. Life happens.
That’s where smart, targeted supplements can help. They’re not a cure-all, and they’re definitely not a substitute for food, but they can offer real support when your system is running low. Think of them as a practical way to help your body get back on track when your daily routine isn’t quite cutting it.
6 Ingredients That May Help Support Cortisol Balance
If your stress has been nonstop and your meals have been inconsistent, here are a few natural supplements worth knowing about.
1. Ashwagandha
Ashwagandha has been around forever, and there’s a reason it’s still a go-to. It’s an adaptogen, which means it helps your body respond to stress in a balanced way, especially when cortisol levels are running high.
Research has shown it can help support the body’s ability to support normal cortisol over time, which may help with stress resilience, energy stability, and overall emotional steadiness. Think of ashwagandha as something that may help take the edge off when your baseline stress level is stuck in the red zone.
2. Rhodiola Rosea
Another adaptogen with solid street cred, Rhodiola rosea is known for its potential to support physical endurance and mental clarity during high-pressure moments.
It’s been shown to help maintain energy and focus when stress levels are climbing, and may support cortisol regulation when you’re consistently burning the candle at both ends.
Unlike some supplements that need time to build up in your system, Rhodiola is one that people often notice pretty quickly, particularly if they’re feeling mentally foggy or physically drained. It’s been studied for everything from work-related exhaustion to exercise recovery, making it a solid option for anyone who feels like they’re running on fumes.
3. Holy Basil
Holy basil (also called tulsi) is another plant traditionally used in Ayurvedic medicine, and while it’s often steeped into tea, its stress-supporting benefits go deeper than that. Studies suggest that holy basil may help support a healthy cortisol rhythm, promote emotional well-being, and calm feelings of overwhelm. It’s often used to support clarity and mood, especially when the body’s stuck in high-alert mode.
You don’t have to brew a tea ceremony to get the benefits, though. You can find holy basil in capsule or tincture form, and many people find it helpful for supporting a steady mood throughout the day, particularly when stress just keeps piling on.
4. Magnesium
Magnesium is one of those nutrients that does a little bit of everything, but it plays a starring role when it comes to stress. Your body needs magnesium to help regulate the nervous system and support how your brain and hormones respond to pressure.
When levels are low (which is more common than people think), cortisol can become harder to manage, and everything feels a little more tense. Magnesium has been shown to support relaxation, sleep quality, and muscle recovery, all of which contribute to keeping cortisol in check.
If you’ve been feeling restless at night, tight in your shoulders, or just like your stress response is stuck on high, this might be a piece of the puzzle. There are a few types out there; magnesium glycinate is often recommended for relaxation and nervous system support, while citrate can help with digestion.
If you’re not sure which kind to try, talk to your provider.
5. L-Theanine
If you’ve ever felt calm after sipping green tea, you’ve already met L-theanine. This amino acid is known for helping to promote a sense of calm focus, without making you feel drowsy or sluggish. It’s often used to help ease restlessness and maintain clarity, especially during mentally demanding days.
Studies show L-theanine may help support the body’s stress response by supporting healthy alpha brainwave activity, which is associated with relaxed alertness. In other words, it helps your mind stay calm and focused, even if you’ve got a full plate.
6. Phosphatidylserine
Phosphatidylserine (say that five times fast) is a phospholipid — a type of fat that’s naturally found in your brain. It’s key for maintaining cellular communication and supporting cognitive clarity, especially under pressure. It may also help support the body’s ability to bring cortisol levels back into a healthy range after stress spikes.
Research has shown that phosphatidylserine can support memory, focus, and overall brain function, especially when stress has been lingering. It’s often used by people who feel mentally foggy, especially during high-stress periods or after intense physical activity.
You can get a small amount from food, but supplements tend to be more effective if you’re using them for stress.
A Final Word
There you have it — the best natural ingredients out there to help support cortisol balance when life’s been a little too much for a little too long.
Of course, food is always the foundation. But when your meals are more “whatever’s in the fridge” than “balanced and nourishing,” supplements can be a smart way to keep your body supported through the chaos. They’re especially helpful when your sleep is off, your stress is high, or your routine just hasn’t been routine.
Not a fan of swallowing pills? Prefer something you can actually grab and go? You’re not alone. That’s exactly why we created Dose — wellness shots formulated with clean, functional ingredients that work.
Our Doses include powerful adaptogens and nutrients like L-theanine, magnesium, holy basil, Rhodiola Rosea, and ashwagandha, all blended in clinically studied formats that support your body’s natural rhythms; no added sugar, no filler, just real ingredients in real amounts.
Balance isn’t a once-and-done thing but something you work toward daily. And at Daily Dose, we’re here to make that journey simpler, smarter, and way more doable.
Ready to feel more like yourself? Start where you are. Check out our Doses and see what balance feels like.
Sources:
Cortisol: What It Is, Function, Symptoms & Levels | Cleveland Clinic
4 things to know about cortisol and stress | MD Anderson Cancer Center
Sleep and Circadian Regulation of Cortisol | PMC
What are adaptogens and the possible benefits of taking them? | UCLA
Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions | PMC