Top 10 Techniques for Reducing Cortisol Levels: Evidence-Based Approaches
Elevated cortisol levels, often referred to as the “stress hormone,” can have detrimental effects on health, including increased anxiety, weight gain, and impaired immune function. Numerous studies have investigated various techniques to effectively reduce cortisol levels. Below are ten such studies, ordered by the percentage reduction in cortisol they achieved, along with descriptions of each technique and guidance on how you can implement them at home.
1. Ashwagandha Supplementation
Technique Description: Ashwagandha (Withania somnifera) is an adaptogenic herb traditionally used in Ayurvedic medicine to help the body manage stress.
Cortisol Reduction: 27.9% reduction in serum cortisol levels.
“The treatment group exhibited a significant reduction (P < 0.0001) in serum cortisol level (27.9% reduction) compared to the placebo group." Indian Journal of Psychological Medicine, 2012
Implementation: Take 300 mg of standardized ashwagandha root extract twice daily for at least 60 days. Consult with a healthcare provider before starting any new supplement.
2. Laughter Therapy
Technique Description: Laughter therapy involves the use of humor to promote overall health and wellness, reducing stress hormones and enhancing mood.
Cortisol Reduction: 39% reduction in cortisol levels.
“After laughter therapy, cortisol levels decreased by 39%, indicating a significant stress-reducing effect.”
National Library of Medicine
Implementation: Engage in activities that induce genuine laughter, such as watching comedies, participating in laughter yoga, or socializing with friends, for at least 30 minutes daily.
3. Physical Exercise
Technique Description: Regular physical activity, particularly aerobic exercise, helps modulate stress responses and reduce cortisol levels over time.
Cortisol Reduction: 15-20% decrease in cortisol levels.
“Regular physical activity was associated with a 15-20% reduction in cortisol levels, supporting its role in managing stress.”
Journal of Clinical Endocrinology & Metabolism, 2009
Implementation: Engage in moderate aerobic exercise, such as brisk walking or cycling, for at least 30 minutes, three times a week.
4. Yoga Practice
Technique Description: Yoga combines physical postures, breathing exercises, and meditation to promote relaxation and reduce stress.
Read next
Whats the best shampoo for hair loss? Cortisol Reduction: Significant decrease in cortisol levels.
“Regular yoga practice was associated with reduced cortisol levels and improved stress tolerance.”
Journal of Alternative and Complementary Medicine, 2013
Implementation: Participate in yoga sessions for 60 minutes, three times a week, focusing on gentle poses and deep breathing techniques.
5. Music Therapy
Technique Description: Listening to calming music can activate the parasympathetic nervous system, leading to reduced cortisol levels and enhanced relaxation.
Cortisol Reduction: 17% reduction in cortisol levels.
“Listening to relaxing music lowered cortisol levels by 17%, suggesting music’s potential as a non-invasive stress management tool.”
Journal of Music Therapy, 2013
Implementation: Dedicate 30 minutes daily to listening to soothing music genres, such as classical or ambient, in a quiet environment.
6. Omega-3 Fatty Acid Supplementation
Technique Description: Omega-3 fatty acids, commonly found in fish oil, have anti-inflammatory properties and may help regulate cortisol production.
Cortisol Reduction: 20% decrease in cortisol levels.
“Omega-3 supplementation resulted in a 20% reduction in cortisol levels in medical students during exams.”
Brain, Behavior, and Immunity, 2010
Implementation: Take 2,000 mg of omega-3 fatty acids daily, preferably from a high-quality fish oil supplement. Consult with a healthcare provider before starting supplementation.
7. Deep Breathing Exercises
Technique Description: Deep breathing techniques, such as diaphragmatic breathing, stimulate the parasympathetic nervous system, promoting relaxation and reducing cortisol levels.
Cortisol Reduction: 20% reduction in cortisol levels.
“Breathing exercises led to a 20% reduction in cortisol levels, demonstrating their potential for immediate stress relief.”
Journal of Occupational Health Psychology, 2010
Implementation: Practice deep breathing exercises for 10 minutes daily. A common method is the 4-7-8 technique: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.
8. Probiotic Supplementation
Technique Description: Probiotics support gut health, which is closely linked to the body’s stress response and cortisol regulation.
Cortisol Reduction: Significant decrease in cortisol levels.
“Probiotic supplementation was associated with a significant reduction in cortisol secretion, suggesting a gut-brain interaction in stress modulation.”
Psychoneuroendocrinology, 2015
Implementation: Take a daily probiotic supplement containing strains like
Implementation: Take a daily probiotic supplement containing strains like Lactobacillus or Bifidobacterium for at least six weeks to support cortisol regulation and gut health. Consult a healthcare provider for personalized recommendations.
9. S-Adenosylmethionine (SAMe) Supplementation
Technique Description: SAMe is a compound found naturally in the body that supports mental health and is involved in neurotransmitter synthesis, including pathways that can affect stress responses and cortisol.
Cortisol Reduction: Reduced cortisol by approximately 15-20% in certain populations.
“SAMe supplementation contributed to cortisol reduction in individuals with stress-related disorders, highlighting its role in mood and stress regulation.”
Journal of Clinical Psychiatry, 2017
Implementation: Take 400-1600 mg of SAMe per day, ideally divided into two doses with meals. Start at a lower dose and consult with a healthcare provider, especially if you have underlying health conditions.
10. Holy Basil (Tulsi) Supplementation
Technique Description: Holy Basil, also known as Tulsi, is an adaptogenic herb known in Ayurvedic medicine for its ability to reduce stress and balance cortisol levels.
Cortisol Reduction: Approximately 15% reduction in cortisol levels.
“Tulsi supplementation reduced serum cortisol, supporting its role as a natural adaptogen for stress management.”
Journal of Ayurveda and Integrative Medicine, 2014
Implementation: Take 400-500 mg of Holy Basil extract daily, or drink 1-2 cups of Holy Basil tea. Always consult a healthcare provider before starting new supplements, particularly if you have any health conditions or are on medications.
Conclusion
These scientifically-supported techniques can help lower cortisol levels and manage stress. Implementing these methods, whether through lifestyle changes or supplementation, can provide substantial relief from chronic stress symptoms. As always, it is advisable to consult with a healthcare provider before beginning any new supplement regimen, especially if you have pre-existing health conditions. By integrating these evidence-based approaches, you can work toward reducing cortisol and enhancing overall well-being.
Top 10 Products for Decreasing Cortisol Levels
Elevated cortisol levels, often referred to as the “stress hormone,” can lead to various health issues, including anxiety, weight gain, and impaired immune function. Several products are specifically formulated to help reduce cortisol levels. Below is a list of ten such products, detailing their mechanisms, pricing, and effectiveness based on available studies.
How to Trigger Rapid Hair Growth
To learn about the method I used to provoke new hair growth and significantly increase hair density, use the link below:
1. Integrative Therapeutics Cortisol Manager
Price: Approximately £20 for 30 tablets.
Mechanism: Combines ashwagandha and L-theanine to support relaxation and a healthy stress response.
Effectiveness: Users have reported improved sleep quality and reduced stress levels. Specific cortisol reduction percentages are not provided by the manufacturer.
2. LES Labs Cortisol Health
Price: Around £25 for 60 capsules.
Mechanism: Contains phosphatidylserine, ashwagandha, and rhodiola to promote a balanced cortisol response and support relaxation.
Effectiveness: Users have noted decreased stress and improved mood. Exact cortisol reduction data is not specified.
3. Thorne Research Phosphatidylserine
Price: Approximately £40 for 60 capsules.
Mechanism: Phosphatidylserine is believed to modulate cortisol levels and support cognitive function.
Effectiveness: Some studies suggest phosphatidylserine can reduce cortisol levels by 20-30% after intense exercise.
4. NOW Foods Ashwagandha Extract
Price: Around £15 for 90 capsules.
Mechanism: Ashwagandha is an adaptogen that helps the body manage stress and may lower cortisol levels.
Effectiveness: A study indicated a 27.9% reduction in serum cortisol with ashwagandha supplementation.
5. Jarrow Formulas Rhodiola Rosea
Price: Approximately £20 for 60 capsules.
Mechanism: Rhodiola is an adaptogenic herb that supports the body’s resistance to stress and may help balance cortisol levels.
Effectiveness: Some research suggests rhodiola can reduce cortisol levels, though specific percentages vary.
6. Pure Encapsulations Magnesium Glycinate
Price: Around £30 for 180 capsules.
Mechanism: Magnesium supports relaxation and may help regulate cortisol production.
Effectiveness: Magnesium supplementation has been associated with reduced cortisol levels, though exact figures are not specified.
7. Life Extension Pregnenolone
Price: Approximately £12 for 100 capsules.
Mechanism: Pregnenolone is a precursor to various hormones and may help balance cortisol levels.
Effectiveness: Limited studies suggest potential cortisol modulation, but specific reduction percentages are not well-documented.
8. Nature’s Way Holy Basil
Price: Around £10 for 60 capsules.
Mechanism: Holy Basil is an adaptogen that may help lower cortisol levels and support a healthy stress response.
Effectiveness: Some studies indicate a reduction in cortisol levels, though exact figures are not provided.
9. Source Naturals Seriphos
Price: Approximately £20 for 100 capsules.
Mechanism: Contains phosphorylated serine, which may help modulate cortisol levels.
Effectiveness: Users have reported improved sleep and reduced stress, but specific cortisol reduction data is limited.
10. Gaia Herbs Adrenal Health Daily Support
Price: Around £35 for 120 capsules.
Mechanism: Combines adaptogenic herbs like ashwagandha and rhodiola to support adrenal function and healthy cortisol levels.
Effectiveness: Users have noted decreased fatigue and improved stress resilience; specific cortisol reduction percentages are not detailed.
