Foods That Contain Magnesium Can Lower Cortisol
One of the key foods that lower cortisol are those that contain magnesium. Magnesium is a mineral found commonly in our food, if we eat a mostly wholesome, plant-rich diet.
Learn more about the benefits of plant-based eating.
However, with the rise of convenience foods in the developed countries, 15-20% of people have suboptimal levels of magnesium in their bodies . That is a staggering statistic!
What role does magnesium play in lowering cortisol?
Undoubtedly, magnesium plays an integral role. It can reduce cortisol.
Simply put, it participates indirectly in the production of cortisol by interacting in several steps along the process. The higher the stress, the more quickly we use up our magnesium. Therefore, the lower the magnesium, the lower ability to manage stress . Talk about a vicious cycle!
For this reason, consume magnesium-rich foods because they are foods that lower cortisol and help reduce stress.
Specific food sources of magnesium:
Three good sources of magnesium are nuts, seed and whole grains. These versatile foods can be easily incorporated into your daily meals and snacks.
How much magnesium should I consume?
As an adult, your goal would be to get around 350mg per day. Take a look at more specific magnesium intake guidelinesfor men and women of different ages.
What meals contain magnesium?
These are just a few simple examples of cortisol lowering foods. Many more exist.
Magnesium-rich snacks:
b) 2 Brazil nuts and 2 squares of dark chocolate
Foods That Contain Omega
Lets start with omega-3 fatty acids.
What are omega-3 fatty acids and how do they help reduce cortisol?
Omega-3s are essential fatty acids.
This is a helpful term to know when it comes to nutrition. It means that our bodies cannot make enough of these from other dietary sources and we must get it from food sources.
Similarly to Vitamin C, omega-3 fatty acids play a role in protecting our body from inflammation caused by oxidative stress. As a result, they omega-3-rich foods are foods that lower cortisol, at least they have the potential to do so.
Which foods contain omega-3 fatty acids?
Dietary omega-3s can be found in plants like hemp seeds, walnuts and flax oil in the form of Alpha-linolenic acid .
Only about 10% of these are converted the more potent and useful forms of Eicosapentaenoic acid and Docosahexaenoic acid .
These forms are found in foods of marine origin, primarily fatty fish. They can also be extracted from algae for our plant-based friends.
Types of fatty fish include sardines, mackerel, herring, salmon, trout, and anchovies.
Try to include two 100g servings per week to meet your dietary needs. Doing so can help place you in the best position to reduce cortisol, and in turn, stress.
How To Lower Cortisol Levels
The first step in lowering cortisol levels should be to reduce stress. Learn to recognize what is causing these high stress levels, and work to manage your stress and decrease anxious feelings.
This can be done through exercise, meditation, sleeping well, and maintaining a healthy diet. By learning to cope with stressful thoughts and situations, you will have more control over your cortisol levels.
In addition to reducing stress, there are many supplements that have been proven to reduce cortisol levels and promote relaxation and well-being.
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Which Herbal Supplements Should You Choose
Adaptogen herbs are plants that help the body resist physical, chemical and biological stressors. Below are a few supplements we recommend.
Ashwagandha is an Indian herb used as a nervine tonic, which calms the nerves. Its an important herb of Ayurveda and is well-known for its wide range of health benefits. Often referred to as Indian ginseng or Winter cherry, Ashwagandha is used for immune system regulation and easing anxiety.Ashwagandha is also used to treat asthma and cancer. Further studies are being conducted exploring its effectiveness for enhancing memory, promoting reproductive balance and aiding the bodys resistance to stress.
Ashwagandha is available in capsule, pill, powder or elixir forms and its safe for all ages the suggested dose is 300 mg twice daily.
Holy basil, also known as tulsi, is an aromatic shrub and comes from the basil family. For centuries, Holy basil has been effective in addressing physical, chemical and psychological stressors. It can protect tissues and organs from pollutants and heavy metals, and help reduce physical stress, particularly stress connected to prolonged exertion. Holy basil can also help manage blood glucose, blood pressure and lipid levels. It has anti-depressant properties and may help improve brain and memory function.Holy basil can be taken in capsule, essential oil or tea forms the suggested dosage is 600 mg multiple times/day.
How To Naturally Balance Your Cortisol Levels
High levels of cortisol may be a result of chronic disease. It may lead to an impaired immune system, lack of energy, difficulty sleeping, and concentration problems. More often, though, its just because youre not taking care of yourself and covering the basics. Yes, were talking about sleep, exercise, nutrition, and other interventions youve heard 1000 times. Lets go over some natural ways to increase cortisol levels.
- Try a hormone-balancing supplement. If youve checked all the basics, talked with your doctor, and still nee There are a lot of all-natural, hormone-balancing supplements available to help assist in the balance of cortisol levels within the body. These can be great tools to get your mind and body back on track.
Balancing cortisol levels may be a difficult task for most people. It requires a lot of inner and outer focus because cortisol is closely connected with your mental and physical well-being.
*Note: We do have affiliate links throughout this article, which means we receive a commission if you purchase from any of our links. This supports our mission to bring complicated health and fitness info in an entertaining package. And it keeps us from putting up annoying things like banner ads. Those suck.
Also, every product on our list is 3rd-party tested. The supplement industry is notoriously scummy, so 3rd-party verification is a prerequisite for us.
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Foods That Contain Vitamin C Can Lower Cortisol
Although not directly, Vitamin C-rich foods can reduce cortisol. For this reason and many others, Vitamin C consumption is critically important.
Heres how.
Stress can produce many free radicals or unstable by-products in your body, which are best managed by consuming antioxidant-rich foods.
One of the best antioxidants to manage these harmful molecules is ascorbic acid, otherwise known as Vitamin C. Having a diet rich in fruit and vegetables is the simplest way to make sure your vitamin C levels are adequate.
Food sources of vitamin C are ubiquitous
The most well-known include citrus fruits such as oranges, lemons and grapefruit.
Other great sources include berries, kiwis, bell peppers, broccoli, cauliflower, herbs, melons, kale, hot peppers, as well as guava.
Here are some ways include more Vitamin C-rich foods in your meals:
- Lemon and herb vinaigrette
Pros Vs Cons Of Cortisync
PrimeGENIX CortiSync made the top of the list for a reason. Taking a close look at the advantages, the effective results, and the endless positive reviews make this a top product.
Pros
Cons
- More expensive than other supplements on the list
Unfortunately, CortiSync does come at a higher cost than most of the supplements on the list today. This is due to the high-quality ingredients and 67-day warranty that they offer on the product.
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Oral Magnesium Supplements And Diet
Internally, magnesium is absorbed through the intestinal tract. This includes the mouth, esophagus, stomach, small intestine, and large intestine.
Of the magnesium taken orally, 40% is absorbed by the small intestine, 5% by the large intestine, and the rest, a staggering 55%, leaves the body as waste. Some people are only able to absorb 20% of the total oral supplements consumed, while certain supplements, such as magnesium oxide, only have an absorption rate of 4%. This makes oral supplementation a poor option for many.
As far as diet goes, however, there are a number of ways to obtain more magnesium naturally. It is important to note that certain foods actively contribute towards magnesium absorption, while others hinder the process.
What Dietary Supplements To Take For Weight Loss
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What Is The Best Probiotic Supplement
Several different probiotic types are available. The most common and well-studied kinds of probiotics include lactobacilli and bifidobacteria.
Lactobacilli exist in both the intestines and the genitourinary tract, and get their name from their ability to produce lactic acid. In contrast, bifidobacteria produce both lactic and acetic acids as byproducts from glucose use.
Multiple species of each kind of probiotics exist,including:
|
Probiotic genus |
-Bifidobacterium longum
-Bifidobacterium breve
The recommended dose is one veggie capsule once daily. The capsules are delayed-release, which means that they slowly release their contents in the small intestine.
In addition, the capsules are acid-resistant, meaning that they are designed to withstand stomach acid during digestion. The product does not need to be refrigerated, in part because of its moisture-resistant packaging.
As a result, the capsules should remain in their original packaging and should not be put into another container like a pillbox.
Other ingredients include maltodextrin derived from rice for anincreased probiotic effect and the amino acid L-leucine.
The product contains no binders or preservatives. It is third-party tested for purity and contains no soy, gluten, milk, egg, wheat, peanuts, and shellfish. In addition, the product carries a GMP label, meaning that it is compliant with the FDAs Certified Good Manufacturing Practices.
Pros Vs Cons Of Adrenal & Cortisol Support
Below is a comprehensive list of advantages and disadvantages we have experienced with Adrenal & Cortisol Support.
Pros
- More expensive than other related products
- Formula is a bit excessively complex without clear upside
While Dr. Bergs Adrenal & Cortisol Support is slightly more costly than other competitors, it stands as a reliable option.
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High Cortisol Testing And Diagnoses
Your doctor can order a number of tests to determine if you have abnormally high cortisol levels. Both blood and urine testing help reveal a problem, but a 24-hour urine test is used more often than a cortisol blood test to diagnose Cushings disease or syndrome.
The cortisol values listed below, which can be obtained from a blood test, serve as a reference range for whats considered normal. Cortisol levels above this normal range are considered high and can be risky or problematic.
But keep in mind that values differ depending on time of day, age and the type of cortisol test preformed. Saliva tests are now also recommended and appear to be as reliable as a blood sample. Additionally, an overnight dexamethasone suppression test may also be recommended, and it involves taking a dose of a corticosteroid medicine called dexamethasone to determine how blood cortisol is affected.
Because of this, your doctor will always need to evaluate your results in light of your specific symptoms and medical history.
- Normal cortisol ranges for adults and children in the morning are between five to 23 micrograms per deciliter or 138 to 635 nanomoles per liter
- Normal cortisol ranges for adults and children in the afternoon are between three to 16 mcg/dL or 83 to 441 nmol/L
- Normal cortisol for a newborn baby is between two to 11 mcg/dL or 55 to 304 nmol/L
Final Thoughts on Cortisol Levels
Cortisol Causes & Effects
“The fight or flight natural stress response is when cortisol is released into the bloodstream and releases glucose to our muscles, making it easy to run away.
“Cortisol production increases heart rate, blood pressure and allows us to quickly move and react,” said Sarah Koszyk, MA, RDN, registered dietitian nutritionist and co-founder of MIJA. “Fast forward to the present, and many of the things that cause a stressful situation dont necessarily require that physical ‘fight or flight’ response. What happens is cortisol levels increase, keeping our blood pressure, heart rate and glucose levels elevated as we sit there and stress out. Thats where we run into problems.”
Prolonged stress creates too much cortisol, which can act as the catalyst to a host of potential problems, including:
- An increase in blood sugar levels can result in rapid weight gain and increased belly fat, as unused glucose is stored as fat.
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Keep Cortisol Low At The Right Times
As youâve learned, timing is everything when regulating your cortisol rhythm. You want it high to jumpstart your day and low later on to welcome sleep more effortlessly.
If you already experience an out-of-whack cortisol rhythm, we feel you. Anyone caught in the vicious cycles of sleep loss, chronic stress, and circadian misalignment often feels at a loss about the starting point for reducing their cortisol levels. Before you resort to medical interventions, good sleep hygiene and stress management techniques are your best bet when deciding how to lower cortisol volume.
Thatâs where the RISE app can help. It features 16 science-based habits tied to your unique chronobiology to help you make wise sleep-related choices. This, in turn, keeps you circadianally aligned and your sleep debt low to ward off cortisol overload.
Need more proof that this is the only app you need to feel and function at your best? 80% of RISE users feel the benefits within five days in terms of improved productivity, performance, and well-being.
Summing Up The Best Supplements To Reduce Cortisol Naturally
Well, there you have it, folks! Our top 9 supplements to reduce cortisol naturally! There is a mass-quantity of information out there and the marketing can drain your bank account and hope for results.
There is still substantial research needing to be done on most of these natural supplements, these are the ones that we find have some preliminary quality evidence for use and have worked well for lowering cortisol levels in the highly stressed individuals we work with!
Lowering cortisol levels naturally is not an easy feat and will take a significant commitment to change the necessary lifestyle factors, but it will happen if you keep putting in the effort. Stay the course! Youve got this!
Your fatigue and gut issues could be related to food sensitivities, thus embarking on an elimination diet may also be a necessary next step!
If youve tried an elimination diet, are actively trying to lower your cortisol, and have tested a few supplements to reduce cortisol naturally, it may be time to work one-on-one with a registered dietitian to get the personalized attention you need and work to get to the root of your health issues!
References:
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The Best Supplements To Take To Lower Cortisol Levels And Reduce Stress
6 Minute ReadEducation
28.08.20
Before advising you on the best supplements that reduce cortisol, let us first answer the question of what cortisol is.
Cortisol is the bodys primary stress hormone. It is a steroid hormone that is responsible for activating the bodys fight or flight mechanism in times of stress. When facing signs of stress, it is secreted by the adrenal glands and its primary function is to alert your body and its various systems to imminent danger.
On this page, LYMA provides all the information you need to understand how supplements can support a balanced body and mind, in the following sections:
- Problems focusing or paying attention
How Can You Relieve Stress Naturally
For starters, eating a balanced diet with healthy fats, staying well hydrated by drinking water, limiting caffeine intake, getting regular exercise, and practicing yoga and meditation are good practices for a healthy lifestyle, which can help relieve stress naturally. Sleep also plays an important role aiming for 7-9 hours of high-quality sleep every night is essential to alleviate stress. Certain supplements can also help to lower cortisol levels and reduce stress.
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What Foods You Should Skip
Cortisol has a pro-inflammatory effect on cells, meaning it increases inflammation. So its best to avoid inflammatory-inducing foods such as refined sugar, alcohol, refined grains, trans fats and high levels of saturated fat, which can all contribute to an elevation of cortisol.
Sugar intake is one of the primary culprits that can negatively affect cortisol levels, as cortisol releases glucose into the body and sugar brings in extra glucose, said Koszyk. Higher blood sugars spike cortisol levels, too, so reaching for that cookie isnt the best solution when people are feeling super stressed out. Instead, opt for a green tea or matcha-based drink, which has L-theanine and is a slow-releasing caffeine that promotes calmness. Stevia can cause gastrointestinal upset, which is likely to add additional stress to your day.
Instead, Koszyk advised to opt for low glycemic sweeteners such as:
- 100% maple syrup
Read: 9 Natural Ways to Lower Cortisol