Cortisol is an essential stress hormone, but chronically elevated levels can lead to fatigue, sleep disturbances, anxiety and metabolic imbalances.
Alongside a healthy lifestyle, certain dietary supplements can help regulate cortisol and strengthen your resistance to stress.
Adaptogenic plants such as Rhodiola rosea and ashwagandha are among the most studied and have real, proven benefits against stress.
Dietary supplements to lower cortisol
Cortisol is an essential hormone produced by the adrenal glands to regulate metabolism and respond to stressful situations. In addition to a varied diet and appropriate physical activity, some dietary supplements can help rebalance cortisol production and strengthen your resistance to stress.
Adaptogenic plants: your allies against stress
Looking to naturally reduce your cortisol levels and strengthen your resistance to stress? Adaptogenic plants such as Rhodiola rosea or ashwagandha to help lower cortisol offer a gentle approach. They act on the HPA axis to help your body regulate cortisol production while supporting overall balance.
Rhodiola rosea: supporting balance under stress
Rhodiola is known for its action in phases of acute stress. Studies suggest it can reduce cortisol response by around 30% after one month of use. It acts by modulating CRH secretion, promoting better hormonal stability, and also supports the immune system and concentration.
- Effect on cortisol: helps the body better adapt to stress by modulating adrenal activity and reducing excessive cortisol production in people exposed to chronic stress.
> Scientific study: a randomized, placebo-controlled trial showed that standardized Rhodiola rosea extract (SHR-5) used over several weeks was associated with a reduction in stress-related cortisol response in people suffering from stress-related fatigue.
RECOMMENDED PRODUCT
[MY] Essentiels Sérénité contains Rhodiola rosea, an adaptogenic plant known to help better adapt to emotional stress thanks to its active compounds, such as salidrosides, which contribute to regulating the hormonal stress response.
Rhodiola can therefore help promote more stable emotional balance and limit the harmful effects of excessively high cortisol levels, particularly fatigue, irritability and sleep disturbances.
Symptoms: mood swings, stress, anxiety
Ashwagandha: calming stress and revitalising the body
Ashwagandha, rich in withanolides, helps gently regulate cortisol. Clinical trials show an approximate 28% reduction in cortisol over two months. It contributes to a lasting sense of calm, improves sleep quality and helps restore energy.
- Effect on cortisol: ashwagandha is one of the most studied adaptogens for regulating the HPA axis and lowering cortisol levels in situations of chronic stress.
> Scientific study: a systematic review and meta-analysis showed that ashwagandha supplementation led to a statistically significant reduction in cortisol compared with placebo.
RECOMMENDED PRODUCT
My Essentiels Équilibre Féminin contains an extract of Ashwagandha KSM-66®, an adaptogenic plant known to help modulate cortisol, the stress hormone, while promoting physical, mental and emotional balance during periods of tension or hormonal fluctuations.
Ashwagandha works in synergy with other active ingredients (lemon balm, rosemary and vitamins) to support a more balanced response to stress.
A supplement particularly suited to people looking for daily support against stress while helping to harmoniously regulate cortisol in the context of an active lifestyle or hormonal changes.
Symptoms: daily stress, high cortisol
Nutritional supplements to regulate cortisol
Magnesium: anti-stress mineral
Magnesium is involved in more than 300 enzymatic reactions, including cortisol regulation and muscle relaxation. It helps soothe the HPA axis and promotes restorative sleep. Opt for vegetable-origin capsules for optimal intake.
- Effect on cortisol: magnesium helps support nervous system function and may contribute to lowering cortisol levels associated with stress.
> Scientific reference: nutritional data suggest that magnesium doses of around 250 to 400 mg per day are associated with reduced stress and cortisol levels in adults exposed to prolonged tension.
Omega-3: essentials for mental balance
Omega-3 fatty acids, rich in EPA and DHA, have powerful anti-inflammatory properties. A daily intake of 2.5 g can help limit cortisol spikes in stressful situations and improve stress tolerance.
- Effect on cortisol: omega-3 fatty acids may dampen cortisol response during acute stress and help reduce overall cortisol production under pressure.
Scientific study : a randomized, placebo-controlled study in adults consuming 2.5 g of omega-3 per day for 4 months showed an approximate 19% reduction in total cortisol levels during acute stress compared with placebo.
Vitamin C: antioxidant modulator
Vitamin C protects your cells from free radicals generated by stress. It supports the synthesis of neurotransmitters such as noradrenaline and contributes to the proper functioning of the immune system. It is found in many fruits and vegetables, or as a supplement if needed.
Complementary natural actives
Saffron: anti-anxiety support
Saffron helps improve mood and reduce mild anxiety by acting on serotonin. A daily dose of around 30 mg can have a calming effect. It is increasingly being studied for its benefits on emotional wellbeing and stress management. Its active compounds, particularly crocin and safranal, are associated with improved mood and reduced perceived stress.
L-theanine: relaxation without drowsiness
L-theanine, derived from green tea, promotes the production of alpha waves in the brain, inducing a feeling of calm without causing sleepiness. It helps you “come down” after an intense moment while staying focused.
Comparison of supplements to lower cortisol
| Main active | Effect on cortisol | Recommended profile | Associated products |
|---|---|---|---|
| Ashwagandha | Average drop of 2.3 µg/dL in 8 weeks (300–600 mg/day) | Daily stress, anxiety, mental fatigue |  |
| Rhodiola rosea | Reduces excess, improves endurance | Overwork, exhaustion |  |
| Magnesium | Limits release, promotes relaxation | Insomnia, muscle tension |
 
|
| Omega-3 | Anti-inflammatory effect, mood balance | Inflammation, unstable mood | |
| Vitamin C | Post-effort reduction, antioxidant protection | Intense activity, low immunity |  |
Pack Stop cortisol: the best anti-cortisol supplements
The MiYé Pack Stop Cortisol has been designed to support people facing prolonged stress, persistent fatigue or difficulty regaining emotional balance, often associated with excessively high cortisol.
RECOMMENDED PRODUCT
This pack is based on a synergy of complementary formulas, acting on several mechanisms involved in the stress response:
Adaptogenic plants and soothing actives
Vitamins and minerals that contribute to the normal functioning of the nervous system,
Overall wellbeing by acting on mind, energy and physiological balance
[MY] PACK STOP CORTISOL
The Pack Stop Cortisol is part of a natural, gradual approach, suitable for regular use as part of an active lifestyle.
It is aimed at people looking for a complete solution when targeted approaches (plants or single nutrients) are no longer enough, while staying within a natural strategy for managing stress and cortisol.
Sources :
- Burns (2022) – review highlighting that several clinical trials show ashwagandha reduces stress markers such as cortisol as well as scores on the Perceived Stress Scale (PSS). https://pmc.ncbi.nlm.nih.gov/articles/PMC9737923/
- PMC Stojcheva (2022) – numerous clinical publications on Rhodiola rosea indicate a reduction in stress-related symptoms involving modulation of the cortisol response. https://pmc.ncbi.nlm.nih.gov/articles/PMC9228580/
-
Panossian & Wikman (2010, PMC) – key study on adaptogens (e.g. ADAPT-232) showing they decrease cortisol release in response to stress via modulation of biological stress/HPA pathways. https://pmc.ncbi.nlm.nih.gov/articles/PMC3991026/
![[MY] PACK HOLI](http://www.miye.care/cdn/shop/files/Pack_Holy.png?v=1755857096&width=1080)
Share:
Endometriosis: solutions to relieve symptoms
How to calculate your basal metabolic rate? Definition and methods