One study found that a high dose of vitamin C decreases anxiety and improves mood (29). After exercise, it's also been shown to rapidly reduce cortisol (26, 27). And multiple other studies have found that both vitamin C and vitamin E reduce cortisol and anxiety (30-32).
More specifically, just 20 minutes is enough to significantly drop cortisol levels (cortisol being your body's main stress hormone), but 20-30 minutes drops these levels at the greatest rate.
Fruit and Vegetable Juices. Juices that are high in vitamin C can lower the levels of cortisol and other stress hormones in the body. This includes orange, grapefruit, and strawberry juices. Juices can also be high in calories, so don't drink too much.
Drinking plenty of water to avoid dehydration also helps to keep cortisol levels lower.
Remember magnesium will help lower cortisol, if you do not have adequate levels of magnesium your body cannot relax and remove excess cortisol.
As the body's primary stress hormone, cortisol surges when we perceive danger, and causes all the symptoms we associate with “fight or flight”—increased blood pressure and heart rate, muscle tension, and the digestive system slamming to a halt, resulting in nausea, vomiting, and diarrhea.
Research suggests these herbs and natural supplements might lower stress, anxiety and/or cortisol levels: Ashwagandha. Rhodiola. Lemon balm.
Medicines to control cortisol production at the adrenal gland include ketoconazole, osilodrostat (Isturisa), mitotane (Lysodren), levoketoconazole (Recorlev), and metyrapone (Metopirone).
I recommend magnesium glycinate or malate. Most adults need approximately 800mg per day. Magnesium prevents excessive cortisol, lowers blood pressure, and lowers blood sugars through insulin control.
Various factors can cause high cortisol levels. But the biggest culprits on the list are sleep insufficiency, chronic stress, circadian misalignment, high-intensity exercise or overtraining and certain medical conditions like Cushing's disease.
Common symptoms of high cortisol levels
Rapid weight gain mainly in the face, chest, and abdomen. A flushed and round face. High blood pressure. Osteoporosis.
The Symptoms of Cortisol Imbalance
Weight gain (particularly near the belly and face) Depression, anxiety, and irritability. Severe fatigue. High blood pressure.
If a person believes they have high or low cortisol levels, they may wish to take a cortisol test. Usually, these tests take place at a medical practice. However, several at-home cortisol tests are available to purchase. A person can take these tests at home by providing a urine, blood, or saliva sample.
Supplements such as Withania somnifera, Rhodiola rosea, Panax ginseng, vitamin C, and magnesium have been shown to help the body adjust to stress, balance cortisol levels, and support the function of the HPA axis.
Help regulate stress levels
The vitamin C in lemons helps minimize the effects of cortisol in the body and, when combined with water, can help you stay relaxed, hydrated and energetic throughout the day.
Results also showed that lower vitamin D levels are associated with higher levels of cortisol, a stress hormone that is elevated in Cushing's.
Cortisol may be best known as the body's stress hormone, but it also plays a pivotal role in managing our sleep “architecture.” Studies of circadian rhythm — your 24-hour body clock — have shown that cortisol levels naturally begin to increase between 2 and 3 a.m. If you're already stressed or anxious, and your ...
Magnesium can be taken at any time of the day. Many people prefer to take supplements earlier in the day, such as with breakfast or lunch. Taking your magnesium supplement with a meal can also help prevent any stomach upset.
Taking a warm bath can also help a person relax by allowing them to release muscle tension and recuperate after a long day. One study found that the magnesium in Epsom salt helps to lower cortisol, the stress hormone.