Control of Cortisol

How does cortisol work and how to reduce it?

Imagine cortisol as the chief operating officer in your body. Its job is to mobilize all resources in a crisis situation. When you encounter a stressor – whether it's a lion chasing you or an urgent deadline at work – cortisol raises blood sugar levels to give your muscles and brain instant energy, sharpens your senses, and temporarily shuts down less important functions, like digestion or immunity. It's a brilliant survival mechanism.

The problem is that our nervous system doesn't distinguish a real life-threatening situation from hundreds of emails in the inbox, traffic jams in the city, or arguments on social media. For it, stress is stress. When these stimuli flow in non-stop, cortisol production never slows down. Your internal manager starts working around the clock, without breaks or holidays, which leads to systemic burnout. The symptoms of this condition are all too familiar:

• Brain fog and memory problems: Difficulty concentrating, forgetting simple things.
• The characteristic "muffin top" on the belly: Cortisol promotes the accumulation of visceral fat tissue, the most dangerous for health.
• Sleep problems: Waking up in the middle of the night (often between 2 and 4 a.m.) with a feeling of anxiety and an inability to fall back asleep.
• Constant infections: A weakened immune system that makes you catch every cold.
• Mood swings and irritability: You explode for trivial reasons, feel overwhelmed and devoid of joy.
• An uninhibited craving for salty and sweet snacks: Your body is screaming for quick energy to maintain "fight" mode.

How does high cortisol destroy your health?

Chronically elevated cortisol levels are a silent saboteur that works on many fronts, slowly but systematically destroying your balance.

Mental health: Constant anxiety and burnout

High cortisol keeps your brain in a state of constant readiness. This leads to a feeling of anxiety, tension, and fear. What's worse, it can disrupt the production of neurotransmitters responsible for a good mood, such as serotonin and dopamine, which leads directly to a lowered mood and even depressive states. You feel like you're on the edge, deprived of motivation and the will to live.

Energy and vitality: The paradox of being "tired but wired"

The natural rhythm of cortisol assumes its high level in the morning (which helps us wake up) and a gradual decrease during the day, to a minimum in the evening (which allows us to fall asleep). Chronic stress disrupts this cycle. Cortisol remains high in the evening, making it impossible to enter the deep, restorative phases of sleep. As a result, you wake up tired, and during the day you function on leftover energy, feeling at the same time "wired" and shaky.

Immune system: An open gate for infections

A short-term increase in cortisol has an anti-inflammatory effect. However, its chronically high level leads to a paradoxical effect – it disrupts and weakens the functioning of the immune system. Immune cells become "deaf" to its signals, which makes you much more susceptible to viral and bacterial infections, and small cuts heal more slowly.

Metabolism and weight: Gaining weight despite efforts

Cortisol is a catabolic hormone, which means that in order to get energy, it can lead to the breakdown of muscle tissue. At the same time, it gives the body a signal to store any excess calories as fat, especially around the abdomen. It increases the appetite for high-calorie, processed food, and by raising blood sugar levels, it contributes to the development of insulin resistance. This is a vicious cycle that makes you gain weight, even though you are trying to eat healthy and exercise.

Dietary supplements that lower cortisol

Fortunately, you are not defenseless in the fight against chronic stress. Nature offers us a whole pharmacy of substances that help the body adapt to difficult conditions and restore proper cortisol levels.

Ashwagandha: The queen of adaptogens for your peace of mind

Ashwagandha (Withania somnifera) is a jewel of Ayurvedic medicine, used for thousands of years as a strengthening and rejuvenating tonic. Its strength lies in being an adaptogen – an intelligent plant that helps the body adapt to physical and mental stressors, normalizing its functions. Clinical studies, such as those published in the "Indian Journal of Psychological Medicine," have shown that regular ashwagandha supplementation can lower serum cortisol levels by as much as 27-30%. What does this mean for you? Deeper, more restorative sleep, a clear reduction in the feeling of anxiety, and greater mental resilience to daily challenges. Instead of reacting to stress with an outburst, you gain the ability to respond calmly and with balance.

Magnolia and L-theanine: A relaxing duo without the feeling of drowsiness

This is an ideal combination for people who need to calm down during the day but must maintain full mental clarity and productivity.

• Magnolia bark: Contains two powerful compounds – honokiol and magnolol – that interact with GABA receptors in the brain. GABA is the main inhibitory neurotransmitter, responsible for the feeling of relaxation and calmness. Magnolia bark extract helps quiet the "noise" of thoughts and reduce nervous tension, without causing a feeling of stupefaction.
• L-theanine: This unique amino acid, naturally found in green tea leaves, is a real phenomenon. Its action consists in increasing the activity of alpha brain waves, which are associated with a state of "relaxed alertness" – similar to what is achieved during meditation. L-theanine lowers cortisol levels, relieves anxiety, and improves concentration. It is the perfect solution when you have a stressful meeting or a difficult task that requires focus.

Phosphatidylserine: A shield for your brain in the face of stress

Phosphatidylserine (PS) is a fatty compound (phospholipid) that is a key building block of cell membranes, especially in the brain. Its main role in the context of stress is the regulation of the hypothalamic-pituitary-adrenal axis (HPA) – that is, the central stress command system in the body. Phosphatidylserine helps "suppress" an excessive stress response, limiting the sudden release of cortisol in response to a stressor. In practice, this means that it is easier for you to keep your cool under pressure. What's more, by supporting the health of brain cells, PS improves memory, learning ability, and general cognitive functions, which often suffer from chronic stress.

Vitamins C and B5: Essential fuel for the adrenal glands

The adrenal glands, small glands that produce cortisol, are true "factories" that require huge amounts of nutrients.

• Vitamin C: The adrenal glands have the highest concentration of vitamin C in the entire body. It is absolutely essential for the production of steroid hormones, including cortisol. In a situation of chronic stress, these reserves are used up instantly. Supplementation with vitamin C helps not only in the proper production of hormones but also protects the adrenal glands from oxidative damage.
• Vitamin B5 (pantothenic acid): It is a key component of coenzyme A, which is involved in hundreds of metabolic reactions, including the synthesis of adrenal hormones. A deficiency of vitamin B5 can lead to "adrenal fatigue" and disturbances in cortisol production. Supplying it in the right amount is like ensuring high-quality fuel for your anti-stress system.

Kanna Ease: Nootropic support for mood and peace of mind

Kanna (Sceletium tortuosum) is a plant native to South Africa, used for centuries by indigenous peoples to improve mood and relieve anxiety. Its action is twofold: on the one hand, it has a calming effect, and on the other, a nootropic one, i.e., it improves cognitive functions. Kanna acts as a serotonin reuptake inhibitor, which means it increases the availability of this "happiness hormone" in the brain. The result is not only a reduction in stress but also an improvement in mood, increased motivation, and a sharper mind. This is intelligent support that helps you not only cope with stress but also approach challenges proactively and with optimism.

What is the best way to lower cortisol?

Cortisol is a stress hormone that, in excess, can negatively affect health, causing fatigue, problems with concentration, sleep disorders, weight gain, or weakened immunity. How to effectively lower cortisol levels and restore the body's balance? Use supplementation with ashwagandha, rhodiola rosea, lavender, lemon balm, and tulsi.

A healthy lifestyle that lowers cortisol

- regular moderate physical activity (e.g., a 30-minute walk) reduces cortisol levels, but avoid intense exercises that can raise it,
- relaxation techniques — meditation, yoga, deep breathing,
- a sufficient amount of sleep, preferably 7-8 hours per day,
- a diet rich in fiber, antioxidants, and healthy fats
- avoiding excess caffeine, alcohol, and sugar
- spending time outdoors and in contact with nature

What dose of vitamin C to lower cortisol?

Vitamin C is a powerful antioxidant that supports the function of the adrenal glands and can help regulate cortisol levels. The recommended doses of vitamin C to support cortisol reduction are in the range of 1000-2000 mg per day.

How do you recognize an excess of cortisol?

Too high a level of cortisol can cause various symptoms that are worth knowing in order to react in time:

- chronic fatigue, weakness,
- sleep problems, insomnia,
- difficulties with concentration and memory,
- rapid weight gain, especially in the abdominal area,
- elevated blood pressure,
- weakened immunity, frequent infections,
- mood swings, irritability, anxiety,
- skin problems, e.g., acne,
- menstrual disorders in women.