7 Supplements to Lower High Cortisol Levels (in Men and Women)

At Solvara, we've evaluated the clinical data to bring you the best supplements to reduce cortisol for both men and women. We focused on science-backed supplements that offer true cortisol balance. 

While some older guides focus on "6 supplements to reduce stress", we expanded our clinical review to a top seven.

Key Takeaways

• Ashwagandha remains the gold standard dietary supplement for actively lowering baseline salivary cortisol over time [1].

• Shatavari protects the female reproductive system from the damaging downstream effects of a chronically activated stress response [2].

• Shilajit repairs cellular metabolism and energy production, fixing the profound physical exhaustion caused by prolonged cortisol spikes [3].

• You should match the supplement to your specific stressor: hormonal adaptogens for chronic burnout, and amino acids (like L-Theanine) for acute perceived stress [4].

• Controlling this stress hormone is important for health; consistently elevated cortisol levels suppress your immune system and store stubborn belly fat around your vital organs (visceral fat) [1,5].

Cortisol is essential for human survival, waking you up in the morning and keeping us alert during danger, but having chronically high cortisol levels from stress destroys your sleep, slows your metabolism, and causes rapid belly fat and abdominal weight gain.

You can't simply "relax" your way out of this chemical imbalance. You may need targeted dietary cortisol lowering supplements. Here are our favourite seven:

Supplements to Lower Cortisol: At a Glance

Product / Compound	Best For	Primary Mechanism	Estimated Daily Starting Cost
Ashwagandha	Overall chronic stress reduction	Regulates the HPA axis	£0.45
Shatavari	Female hormone balance	Phytoestrogenic adaptogen	£0.45
Shilajit	Stress-induced fatigue	Mitochondrial ATP support	£0.56
L-Theanine	Acute stress and anxiety	Binds to receptors in the brain	£0.30 - £0.60
Magnesium Glycinate	Improving poor sleep	Regulates NMDA receptors	£0.20 - £0.50
Rhodiola Rosea	Lowering stress reactivity	Modulates cortisol secretion	£0.40 - £0.70
Omega-3	General body's stress response	Reduces plasma cortisol	£0.30 - £0.80

1. Ashwagandha (Withania Somnifera): Best to Reduce Cortisol Levels

Ashwagandha (Withania somnifera) is the most clinically studied adaptogen for directly lowering cortisol levels in healthy adults [1].

By regulating your hypothalamic-pituitary-adrenal (HPA) axis, it acts as a chemical brake on your nervous system.

Key features to Look For

• High Concentration: The best ashwagandha supplements are either in 100% pure, single-origin Himalayan root powder or KSM 66 capsule form. 

• Sun-Dried: Bypasses industrial heat treatments to preserve delicate withanolides.

• Lab-Tested: Rigorously tested in the UK for quantity, heavy metals and purity.

Pricing

Based on Solvara's multi lab-tested, 100% pure, single-origin Himalayan ashwagandha root powder

Product Size	Format	Starting Price	Cost Per Dose (2.5g)
100g Jar	Powder	£17.99	£0.45

Where it shines

• Clinically proven: A randomized controlled trial and placebo-controlled study showed that taking 400 mg to 600 mg daily of high-concentration ashwagandha root can significantly reduce cortisol after 60 days [1].

• Improves deep sleep: Deepens restorative sleep phases disrupted by high cortisol [1].

Where it falls short

• Takes time: It requires consistent daily use for 1 to 2 weeks to start seeing a significant decrease in cortisol levels. Ashwagandha pairs well together with shilajit, our #3 adaptogen on this list!

Who it is best for

Men and women suffering from chronically high cortisol who need to permanently lower their daily cortisol baseline.

Order Solvara's lab-tested, 100% Organic Ashwagandha Root Powder today to naturally regulate your cortisol and restore deep sleep.

2. Shatavari: Best for Stress Hormone Balance

Known as the "Queen of Herbs", Shatavari gives you a big clue as to who this adaptogen supplement is targeted towards.

When women experience chronic stress, excess cortisol production suppresses the production and balance of reproductive hormones. 

Shatavari steps in as an elite Ayurvedic supplement, known as adaptogens, specifically geared toward protecting and regulating female reproductive health and hormonal balance during periods of stress and anxiety [2].

Key features to Look For

• Phytoestrogen Rich: Contains natural steroidal saponins that support hormonal balance [2].

• Cooling Adaptogen: In Ayurveda, it is known to soothe and cool the body, counteracting the "heat" of stress and inflammation.

Pricing

Based on Solvara's multi lab-tested, 100% pure, single-origin Himalayan shatavari root powder

Product Size	Format	Starting Price	Starting cost Per Dose (2.5g)
100g Jar	Powder	£17.99	£0.45

Where it shines

• Protects the menstrual cycle: Helps mitigate stress-induced missed periods and PMS [2].

• Soothes digestion: High in mucilage, which protects the stomach lining from stress-induced acidity [2].

Who it is best for

Shatavari benefits women who have elevated cortisol levels which are negatively impacting their menstrual cycle, libido, or menopausal symptoms.

Support your hormonal balance and protect your body from stress by ordering Solvara Pure Himalayan Shatavari root powder today.

3. Shilajit: Best for Energy and Lower Cortisol Levels

Chronic cortisol production takes large amounts of cellular energy from your body.

Eventually, your mitochondria (the energy system of every cell in your body) burn out, leaving you with consistent mental and physical fatigue.

Shilajit is a mineral-rich resin that aims to repair this exhaustion at the cellular level inside your body [3].

Key features to Look For

• 70-80% Fulvic Acid: High concentration of the active nutrient carrier molecule in shilajit. Look for lab tests from your chosen brand to confirm this percentage.

• Purified shilajit resin: The safest and legal shilajit comes in purified resin form with lab testing for heavy metals.
  
  

• Mitochondrial Support: Drives ATP (energy) production to help repair burnout [3] and shilajit may even help with fat loss.

Pricing

Based on Solvara's multi lab-tested, single-origin Himalayan pure shilajit resin.

Product Size	Format	Starting Price	Cost Per Dose (250mg) from..
20g Jar	Pure Resin	£44.99	£0.56

Where it shines

• True energy restoration: Fixes fatigue at the source rather than masking it with artificial stimulants [3].

• Nutrient delivery: Fulvic acid significantly enhances the absorption of other nutrients and supplements for lowering cortisol in your diet [3].

Who it is best for

Men and women who feel physically depleted, lethargic, and drained of energy due to long-term stress levels. Shilajit is best taken in the morning or afternoon and pairs well toe

Reclaim your energy and overcome chronic fatigue; Shop Solvara Premium Gold Grade Shilajit Resin.

Learn more about the best shilajit brands in the UK in our ultimate guide.

4. L-Theanine: Best Supplement for Acute Stress

While adaptogens like ashwagandha help lower cortisol over weeks, L-Theanine is an amino acid that can provide immediate relief while you address the longer-term (and you should!).

The effects of L-theanine are fairly well studied for reducing acute perceived stress and can get to work within 40 minutes to start providing relief for some people [4].

Key features

• Rapid Action: Crosses the blood-brain barrier quickly to bind to receptors in the brain [4].

• Alpha-Wave Stimulation: Promotes a state of "relaxed wakefulness" [4].

Pricing

• Standard Cost: Generally ranges from £10.00 to £18.00 for a month's supply of capsules.

Where it shines

• Zero drowsiness: Taking a dose of 200 mg calms the nervous system without acting as a sedative [4].

• Neutralises caffeine: Pairs perfectly with coffee to eliminate jitters while maintaining sharp focus.

NOTE: Ashwagandha and l-theanine work synergistically and combine very well together to create a "bridge". L-theanine works quickly to provide calm, while ashwagandha reduces stress hormones long-term and over time. Find out more about their synergy in our guide on ashwagandha vs l-theanine.

Who it is best for

Professionals, parents and students who need to help reduce expected stress (like pre-presentation or job interview nerves) without losing mental sharpness.

5. Magnesium Glycinate: Best to Improve Sleep and Reduce Cortisol

When you are highly stressed, your body burns through its magnesium reserves. Magnesium glycinate is one of the most bioavailable forms of this essential mineral that directly calms the central nervous system, helping to start a decrease in cortisol [5].

Key features

• Nervous System Calming: Blocks stimulating neurotransmitters [5].

• Glycine Bond: The magnesium is bound to glycine. Glycine is an amino acid that also helps improve sleep [5].

Pricing

• Standard Cost: Typically ranges from £12.00 to £22.00.

Where it shines

• Muscle relaxation: May help stop muscle twitching and tension associated with high cortisol [5].

• Sleep initiation: Can be effective to help a wired brain start winding down at night to resolve poor sleep.

Who it is best for

People who suffer from mental and physical tension and struggle to fall asleep due to evening stress.

NOTE: Solvara's pure Moringa Leaf Powder contains up to 60mg of magnesium per tablespoon, which is over 20% of your daily recommended amount. Often called "nature's multivitamin", it contains nearly 40 antioxidants, vitamins and minerals! The overall health benefits of moringa make this a great alternative to magnesium on its own.

6. Rhodiola Rosea: Best for Reacting to Stress

Rhodiola Rosea is a powerful adaptogen known for blunting cortisol spikes during stressful events [6]. It works by modulating cortisol excretion, helping you stay resilient when going through sudden stress.

Key features

• Fights Fatigue: Fights mental fatigue and burnout [6].

• Fast Acting: Can provide noticeable stress relief within just a few days of use [6].

Pricing

• Standard Cost: Typically ranges from £14.00 to £25.00.

Where it shines

• Reduces burnout: Excellent for individuals going through a particularly tough period in life, like at work or school [6].

Who it is best for

People who have highly demanding, unpredictable schedules and need their cortisol response to remain stable under pressure.

7. Omega-3 Supplementation: Best for Plasma Cortisol

Omega-3 supplementation is mostly known for heart health, but clinical trials have also found that taking high doses of EPA and DHA (in omega 3's) can help reduce cortisol and lower inflammation caused by the body's stress response [7].

Key features

• Anti-inflammatory: Lowers inflammation caused by stress and cortisol levels [7].

• Brain Health: Supports cognitive function and regulates mood [7].

Pricing

• Standard Cost: Typically ranges from £15.00 to £30.00 for a high-quality, heavy-metal-tested fish, krill or algae oil.

Where it shines

• Holistic health: Supports joint, heart, and brain health while also acting as a tool for cortisol regulation at the same time [7].

Who it is best for

Anyone looking to manage stress while also protecting their cardiovascular and cognitive health.

How Chronic High Cortisol Affects Your Hormones and the Symptoms to Watch For

Most generic articles will tell you that cortisol causes anxiety, but they don't often explain the negative effect it has on your reproductive system and hormones.

Functional medicine practitioners call this effect the "Pregnenolone Steal.", but this has been debunked by the actual science. 

What really happens when you are under chronic stress is human biology prioritises survival over reproduction.

Your brain sends a signal to HPT (thyroid) and HPG (gonad) axes to downregulate the hormones they produce.

In simple terms, for me and you, this means your brain tells your body to stop producing important hormones like DHEA, progesterone, testosterone and estrogen. This leads to...

Common Symptoms in Men and Women

• Constant Fatigue
• Low Libido
• Brain Fog
• Weight Gain (especially belly fat)
• Muscle Loss
• Mood Shifts

Unique Symptoms in Women

• Irregular Periods
• Severe PMS (mood swings, cramping and pain)
• Heavy Bleeding
• Hot Flashes
• Hair Thinning

• Erectile Dysfunction
• Loss or Fewer Morning Erections
• Gynecomastia (breast tissue development)
• Decreased Motivation, Mood and Drive

This is the exact biological reason why prolonged stress destroys male libido, causes erectile dysfunction, and disrupts female menstrual cycles.

Taking an adaptogen like Ashwagandha or Shatavari doesn't just "calm you down"; it actively allows your body to naturally restore its reproductive hormone balance.

See our weight management supplements, menopause supplements and perimenopause supplements collections. 

Choose Solvara Supplements to Help Lower Cortisol Work Alongside Lifestyle Changes

While cortisol is often painted as the enemy, you need a healthy cortisol response to function and live. The problems occur when cortisol is chronically high.

The best supplements to reduce cortisol, like ashwagandha, are designed to give your body the breathing room it needs so that you have the energy to implement healthy habits, regular exercise, and get proper sleep.

Always choose third-party lab-tested supplements like ours at Solvara, where we take the effectiveness of our products and your safety seriously.

Shop our cortisol and stress lowering supplements, including pure Ashwagandha powder, shatavari powder and shilajit resin bundles below.

While supplements to help manage stress are powerful, true cortisol regulation requires lifestyle changes.

You can't out supplement sleep deprivation, a poor diet, or a toxic work environment. 

Frequently Asked Questions

Are there exactly 6 supplements to reduce cortisol?

While many online lists arbitrarily suggest exactly 6 supplements to reduce stress, the truth is that many supplements may help reduce cortisol depending on the root cause of your stress. We recommend the seven listed above as they have the strongest clinical backing.

Do cortisol blocker supplements exist?

No, over-the-counter supplements labelled as "cortisol blockers" are misleading. Actual cortisol blockers are heavily regulated prescription medications and only used to treat severe medical conditions. Blocking cortisol completely would be a life-threatening emergency requiring immediate treatment. There are evidence-based stress relief supplements that do have a positive effect in helping to manage cortisol levels and the body's response to stress, such as Ashwagandha. 

Are cortisol blocker supplements legit?

No, any product available over the counter and marketed as a cortisol blocker is not legitimate. Beware of retail supplements claiming this, "adrenal support" or similar. A study published in PubMed tested many of these supplements and found many contaminated with prescription steroid and thyroid hormones. [8]

Does ascorbic acid (Vitamin C) lower cortisol?

Yes, clinical studies indicate that high doses of ascorbic acid (Vitamin C) can help clear cortisol from the blood faster after an acute stress response. However, it works best as a supporting nutrient rather than a primary endocrine regulator.

How much cortisol is too much?

Cortisol levels fluctuate throughout the day, peaking in the morning and dropping at night. If a salivary cortisol or blood test shows your levels remaining elevated in the late evening, it indicates a disrupted circadian rhythm and chronically high cortisol levels.

Can cortisol supplements cure anxiety?

No. While these supplements may help manage the physiological symptoms of stress, they are not a cure for clinical anxiety disorders. Always consult your healthcare provider before starting any new dietary supplements to ensure they do not interact with your current medications.

Cortisol Lowering Supplements Infographic

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References

[1] Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012;34(3):255-62. [Link to study]

[2] Pandey AK, Gupta A, Tiwari M, et al. Impact of stress on female reproductive health disorders and efficacy of Asparagus racemosus (Shatavari) in their management. Asian Pac J Trop Dis. 2018;8(5):229-234.

[3] Stohs SJ. Safety and efficacy of shilajit (mumie, moomiyo). Phytotherapy Research. 2014;28(4):475-479.

[4] Hidese S, Ogawa S, Ota M, Ishida I, Yasukawa Z, Ozeki M, et al. Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial. Nutrients. 2019;11(10):2362.

[5] Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012;17(12):1161-9.

[6] Cropley M, Banks AP, Boyle J. The Effects of Rhodiola rosea L. Extract on Anxiety, Stress, Cognition and Other Mood Symptoms. Phytother Res. 2015;29(12):1934-9.

[7] Kiecolt-Glaser JK, Belury MA, Andridge R, Malarkey WB, Glaser R. Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trial. Brain Behav Immun. 2011;25(8):1725-34.

[8] Akturk HK, Chindris AM, Hines JM, Singh RJ, Bernet VJ. Over-the-Counter "Adrenal Support" Supplements Contain Thyroid and Steroid-Based Adrenal Hormones. Mayo Clin Proc. 2018 Mar;93(3):284-290. doi: 10.1016/j.mayocp.2017.10.019. PMID: 29502560. https://pubmed.ncbi.nlm.nih.gov/29502560/