6 Supplements to Reduce High Cortisol in Women

Cortisol often gets a bad rap, but it’s not the villain it’s made out to be. As the body’s primary stress hormone, cortisol plays an essential role in managing energy, immunity, metabolism, and your response to stress. It’s an unsung hero in helping regulate blood pressure and blood sugar levels. 

That said, when cortisol stays elevated for too long—which is all too common for women in midlife—its benefits can turn into burdens. Think: stubborn belly fat, energy crashes, insomnia, anxiety, and mood swings.

If you’re dealing with any of the above and are wondering if you need supplements to lower cortisol, we’ve got good news for you. The right ones can help. When paired with smart lifestyle changes and hormonal support, cortisol managers can help regulate your body’s stress response and get you back into balance.

Understanding Cortisol: The Stress Hormone

Cortisol is produced by the adrenal glands (which sit atop your kidneys) and is released throughout the day, with production highest in the morning and lowest at night. This sophisticated rhythm has a purpose, helping to:

• Regulate blood sugar
• Manage metabolism
• Reduce inflammation
• Support memory and mood
• Manage your stress (aka fight or flight) response 

Cortisol helps you stay on alert when you’re in danger and triggers the release of glucose so you have the energy you need. This was particularly useful in our caveman days when we needed to run away from anything trying to eat us (which was a constant threat). These days, we’re less likely to be in such immediate danger all the time, but our bodies don’t know the difference between stress from an email from your boss and stress from something that could actually kill you. 

For many people, all perceived threats can raise cortisol and chronically high cortisol can have a negative ripple effect, triggering symptoms like: 

• Fatigue or burnout
• Trouble sleeping
• Anxiety or irritability
• Weight gain, especially around the midsection
• Brain fog
• Sugar cravings

Why Consider Supplements to Lower Cortisol?

High cortisol is a signal that your body is stuck in overdrive. Left unchecked, it can wreak havoc on everything from your metabolism to your mood to your immune system.

The right supplements can offer a gentle but powerful way to help your body relax, especially when paired with lifestyle shifts like better stress management, deeper sleep, and more movement. Cortisol supplements can help:

• Reduce stress and anxiety
• Improve sleep quality
• Support mood and emotional resilience
• Balance energy levels
• Minimize belly fat and blood sugar crashes

If you’re skeptical of supplements, we get it. There’s a lot on the market that’s more hype than helpful. That’s why it’s important to understand the science behind certain herbs, botanicals, and nutrients that have been clinically shown to reduce cortisol. 

Many supplements work by regulating something called the hypothalamic-pituitary-adrenal (HPA) axis, which is a complex system connecting the hypothalamus and the pituitary gland in the brain to the adrenal glands. Together they act as your body’s central stress response system. 

“Chronic stress can disrupt the hypothalamic-pituitary-adrenal axis, often leading to cortisol dysregulation” explains Dr. Erin Conlon, a clinician at Midi Health and licensed naturopathic physician with a doctorate in naturopathic medicine and masters of science in integrative medical research. “Research suggests that certain adaptogens and nutrients may help modulate cortisol levels and support the body’s resilience under stress.” Here, we’ll break down the six most effective ones. 

6 Evidence-Backed Supplements to Help Reduce Cortisol

Ashwagandha

If there’s one supplement that’s synonymous with balancing cortisol, it’s ashwagandha. This adaptogen has been used for centuries in Ayurvedic medicine—and now has modern research to back it up. Before we move on, let’s explain what adaptogens are because that word will come up a lot when you’re researching cortisol supplements. 

Adaptogens are active ingredients in plants, herbs, and botanicals that help regulate the body’s stress response, triggering an increase or decrease in cortisol to meet the moment (ie, tamping down cortisol when you’re stressed, boosting it when you’re running on E and need a boost). 

How it works: Ashwagandha helps regulates the HPA axis and has been shown in multiple clinical trials to significantly reduce cortisol levels, lower anxiety, and improve sleep. In fact, in one small study, it was shown to reduce cortisol levels by up to 23% in stressed individuals after 60 days.

What to look for: Standardized extract (KSM-66 or Sensoril) at 250–600 mg per day. This type and dosage has been the most thoroughly studied to show an impact. 

Bonus benefits: May support thyroid health, libido, and immune function.

L-Theanine

If you’ve ever felt more relaxed after sipping a cup of green tea, l-theanine is partly to thank. Naturally found in green and black tea leaves, l-theanine is an amino acid that has been shown in several studies to promote calm and focus without making you drowsy or jittery. One small study even showed it can help lower blood pressure after completing a stressful task, particularly among those who exhibit a heightened response to stress to begin with.   

How it works: L-theanine increases alpha brain waves associated with relaxed alertness. It may help lower stress-induced increases in cortisol while improving sleep and reducing anxiety.

What to look for: 100–200 mg 

Bonus benefits: Pairs well with caffeine to smooth out jitters and support concentration.

Magnesium 

Just like calcium, iron, and potassium, magnesium is a critical mineral that your body needs to function at its best. After all, it’s involved in more than 300 chemical reactions in the body. And while it gets a lot of credit for helping improve sleep, some studies have found that it can also help lessen stress and ease anxiety, especially for those with chronic mild-to-moderate anxiety.

Here’s the thing: Nearly 50% of people simply don’t get enough magnesium from their diet. The recommended daily intake for women after age 51 is 320mg. That’s where supplementation can come in. Magnesium glycinate, which is a combination of magnesium and the amino acid glycine, is often the best choice because it’s highly bioavailable—meaning that it’s easily absorbed by your body and tends to cause fewer gastrointestinal side effects compared to other forms.

How it works: Magnesium regulates cortisol production and promotes parasympathetic (rest-and-digest) activity. It also helps with muscle relaxation, sleep, and mood stability.

What to look for: Magnesium glycinate or citrate are both well-absorbed forms at a dosage of 200–400 mg daily.

Bonus benefits: Helps with PMS symptoms, constipation, and migraines.

Omega-3 Fatty Acids

Often overlooked as a cortisol-lowering supplement, omega-3s have powerful anti-inflammatory effects that benefit your brain, hormones, and stress response. Studies have shown that it can be a powerful antidote during stressful situations. 

How it works: While the link is still unclear, scientists believe that omega-3’s anti-inflammatory properties “may help to break the link between stress exposure and depression. Intriguingly, omega-3 supplementation also reduces sympathetic and cardiovascular reactivity to an acute stressor.”

What to look for: A high-quality fish oil supplement. Researchers at The Ohio State University found that daily supplements that contained 2.5 grams of omega-3s were the most effective at helping the body resist the damaging effects of stress.

Bonus benefits: Supports heart, brain, and joint health, especially during menopause.

Phosphatidylserine

Phosphatidylserine is a fat-like substance found in brain cells that has a unique ability to blunt cortisol spikes, especially after mental stress or strenuous physical activity.

How it works: This supplement is often used to lower evening cortisol, helping with sleep and recovery. It may also support memory and focus in midlife.

What to look for: 100-300 mg daily

Bonus benefits: Helps with exercise recovery, sleep initiation, and age-related cognitive decline.

Magnolia Bark Extract

Used for centuries in traditional Chinese medicine, magnolia bark extract is gaining more attention for its natural ability to calm the nervous system and lower stress-induced cortisol levels. Like ashwagandha, magnolia bark extract also influences activity of the hypothalamic-pituitary-adrenal (HPA) axis, and, in turn, can play a role in calming cortisol spikes and promoting more emotional balance, according to research. Plus, one study found that magnolia bark extract, when combined with supplements isoflavones and lactobacillus, had a noticeable impact on menopause symptoms, particularly anxiety, irritability, and insomnia. 

How it works: Magnolia bark contains bioactive compounds like honokiol and magnolol, which interact with GABA receptors in the brain to ease anxiety, improve mood, and promote deeper sleep.

What to look for: Look for standardized extracts with honokiol/magnolol content. Common dosage ranges from 200–400 mg daily, but you may see benefits with less. 

Bonus benefits: May reduce nighttime awakenings, soothe digestive upset related to stress, and enhance emotional regulation.

Are Cortisol Blocker Supplements Effective?

The term "cortisol blocker" gets tossed around a lot, but here’s the truth: you don’t want to block cortisol completely—you want to balance it.

Cortisol is essential for survival, and eliminating it would do more harm than good. Instead, high-quality supplements (like the ones above) support your body in modulating cortisol production, smoothing out spikes, and restoring your natural rhythm.

A word of caution: Avoid any product that promises overnight results or uses aggressive stimulants. Stick with clinician-vetted, science-backed options, and set realistic expectations. Often, studies have shown that consistent usage is necessary to start to see an impact on your overall stress response. 

Lifestyle Changes to Support Supplements in Balancing Cortisol

Think of supplements as your support team—not a magic fix. They work best when paired with stress-reducing, hormone-supportive habits like:

• Daily movement, even light exercise helps
• Mindfulness or meditation to calm the nervous system
• Balanced nutrition that prioritizes protein, fiber, healthy fats, while limiting sugar and alcohol
• Consistent sleep schedule, aim for 7–9 hours
• Time outdoors, which lowers cortisol naturally

When you combine these habits with the right supplements, your stress response becomes more adaptive, not reactive. That’s how true cortisol balance is built. 

But it’s also important to note that during perimenopause and menopause, when estrogen levels begin their rocky decline, you may notice more stress and anxiety as cortisol levels stay chronically higher. As this happens, it’s best to speak with a healthcare professional, like a Midi clinician, who can take a holistic look at your symptoms. 

Key Takeaways

• Chronically high cortisol can lead to fatigue, weight gain, mood swings, and sleep issues, especially during perimenopause and menopause. 
• The best supplements to reduce cortisol include: ashwagandha, l-theanine, magnesium, omega-3s, magnolia bark extract, and phosphatidylserine.
• Supplements work best when paired with healthy habits like movement, mindfulness, and good sleep.
• Always consult a healthcare professional, like a Midi clinician, to create a safe, personalized plan.

Frequently Asked Questions (FAQs)

What is the best supplement to lower cortisol?

Ashwagandha is one of the most well-researched and effective supplements for lowering cortisol. It’s an adaptogen that helps regulate stress hormones and improve mood, energy, and sleep. When combined with other cortisol-lowering nutrients, like magnesium and l-theanine, it may have a more substantial effect at mitigating stress.

How can I lower my cortisol level quickly?

Breathwork, light movement, and removing immediate stressors can help reduce cortisol in the short term. For long-term balance, supplements and lifestyle changes are most effective.

Is ashwagandha or l-theanine better for lowering cortisol?

Both can help, but they work differently. Ashwagandha is more powerful for long-term regulation, while l-theanine helps with acute stress and calming the nervous system. Many people benefit from using both.

Is ashwagandha a cortisol blocker?

Not exactly. Ashwagandha doesn’t block cortisol entirely—it helps modulate your body’s stress response and bring cortisol levels back into balance.

How quickly do cortisol supplements work?

Cortisol regulation is a marathon, not a sprint. For most supplements, it can take a few weeks of consistent use to begin seeing results. Full effects, especially with adaptogens, may take longer.