Supplements to reduce cortisol

Cortisol can be portrayed as the villainous stress hormone, but cortisol plays a critical role in performance for athletes. Cortisol activates all processes that keep your body energized during your workout. It is naturally elevated and lowered after exercise.

Cortisol levels may not return as quickly to baseline after an exercise when an athlete overtrains or does not recover properly. Chronically high cortisol levels can be harmful to the body. There are a few supplements you can take to reduce cortisol, in addition to getting enough rest and not being overtrained.

What is Cortisol?

Cortisol, also known as a glucocorticoid, is a steroid produced by the adrenal glands. During a workout, cortisol’s main role is to trigger the release of glucose for quick energy. Also, it helps increase blood flow and heart rate.

Cortisol also slows down the processes not needed for exercise, such as digestion and reproductive functions. After a workout, cortisol naturally returns to its baseline level.

Cortisol levels can be harmful when athletes overtrain, are malnourished, or do not get enough rest and recovery. Your body will give you signs if cortisol is elevated. Some symptoms include fatigue, mood swings, insomnia, exercise recovery delays, food cravings, and hormonal imbalances.

You can lower your cortisol naturally by taking certain steps. You can start by prioritizing rest and recovery. Also, you may want to adjust your diet plan so that it includes cortisol-lowering supplements.

Exercise and Cortisol

The complex relationship between exercise and stress is well-known to most athletes. Exercise can help relieve stress. A combination of too much training or too high-intensity exercise, with insufficient rest and recovery, may be harmful to stress levels and cortisol.

Regular exercise can have a positive impact on the neuroendocrine (stress-management) system. Cortisol is a key component of this system. Cortisol is produced when the system detects stress, even from exercise.

Cortisol, a hormone signal, activates all processes required for exercise. It increases blood sugar, heart rate, and breathing rate to enable the body to function. Cortisol levels are returned to baseline after each workout.

Exercises that lower cortisol naturally include most types of exercise. It is particularly important to reduce stress hormones on days of low-intensity training, such as active recovery days.

Exercises of high intensity, more than 80 VO2 max, cause a greater increase in cortisol and can stay elevated longer than other forms of exercise. Cortisol levels increase as the body recovers. It is important to include a range of intensities when working out to maintain cortisol levels and not overstress your body.

Cortisol-lowering foods

Supplementation and quality nutrition are highly beneficial for reducing cortisol.

Foods To look out for:

• Eat more fruits and vegetables. Minerals, vitamins, and fiber help to support digestion and stress response.
• Whole Grains. The nutrients and fiber found in whole grains help to maintain gut health and overall well-being.
• Fish. Cold-water fish such as salmon, albacore, herring, and halibut provide omega-3 fatty acids that help to manage cortisol.
• Monounsaturated Fats. Avocados, nuts, and olive oil are all sources of monounsaturated fatty acids that can help reduce the effects of stress.
• Dark Chocolate. In addition to being a comforting food, dark chocolate also contains magnesium, a vital element that the body requires in order to cope with stress.

Avoid these foods:

• Foods that can cause inflammation. Fried foods, highly processed snacks, and sweets, as well as alcohol, can increase inflammation.
• Too Much Caffeine. Caffeine can make you feel alert and awake. However, caffeine can increase cortisol and anxiety.

Cortisol Reducing Supplements

Inflammation, which is a result of cortisol over-production, can be reduced by consuming quality nutrition. Supplements can be used to help support a healthy eating plan when a diet is not enough. We always strive to put food first, but here are some supplements that can help reduce cortisol. Speak to your doctor or dietitian about which supplements are best for you.

Omega-3 Fatty acids

The Omega-3 Fatty Acids found in Fish, Krill, and Algae Oils have significant benefits in reducing inflammation and cortisol. Omega-3 fatty acids can help people feel better by reducing the physical effects of high cortisol. This is a great option if you don’t regularly consume fatty fish and plant-based omega-3s.

Prebiotics and probiotics

In the controlled trial, l-theanine had a positive impact on sleep duration and the time taken to fall asleep. It also reduced the need for sleep aids. L-theanine can also be found naturally in green tea.

Adaptogenic Mushrooms

Reishi, Cordyceps, and other adaptogens are functional mushrooms. Adaptogenic mushrooms contain bioactive antioxidants that reduce harmful free radicals caused by excess stress.

Lion’s Mane

Lion’s Mane is a natural product that contains bioactive compounds. These compounds help to calm you down and reduce stress-induced cell damage. Although research in this field is limited, there are reports which indicate that lion’s Mane increases cognitive function.

Cordyceps

Cordyceps, a mushroom similar to a lion’s Mane that reduces stress, is also a functional mushroom. Cordyceps has the most effect on cortisol, a hormone that is produced by the adrenal glands. Cordyceps are able to promote a healthy nervous response and a healthy nervous system.

Cordyceps may improve performance, but there is not enough evidence to prove it. However, small-scale research has shown that cordyceps increase oxygen intake when performing high-intensity exercises.

Ashwagandha

Ashwagandha, a type of evergreen shrub, has similar stress-fighting qualities as adaptogenic mushrooms. Ashwagandha can be used to relieve physical and emotional stress.

Ashwagandha may have similar exercise benefits as cordyceps. Recent review articles on ashwagandha showed that it had a positive correlation with VO2max. This is an important measure of aerobic fitness. Drug-tested athletes who take supplements must be NSF Certified or Informed Sports Certified.

Magnesium

Athletes have a greater risk of magnesium depletion because they exercise more. Magnesium is essential for energy metabolism, and it must be consumed in sufficient amounts when exercising.

Magnesium supplements can improve performance and help with the stress response during exercise. In a study of Rugby players, adding magnesium to their diet helped reduce the inflammatory markers that are typical after a workout. Magnesium has also been shown to improve sleep and reduce muscle pain after intense exercise.