Cortisol Reduction
Lower stress hormone levels for reduced anxiety and better sleep.
TL;DR
Ashwagandha has the most consistent trial data for lowering measured cortisol, typically 20-30% over 8 weeks. Sleep timing, caffeine cut-off and morning light do more than any supplement for restoring a healthy cortisol curve.
Why It Matters
Chronically elevated evening cortisol impairs sleep architecture, drives visceral fat deposition, suppresses immune function, and worsens insulin resistance. A flattened curve, not just a high number, is the meaningful abnormality.
How to Measure
Biomarkers
Optimization Protocol
Fix inputs first: caffeine cut-off eight hours before bed, morning daylight, consistent wake time. Then ashwagandha 300-600 mg KSM-66 or Sensoril daily for 8 weeks, or phosphatidylserine 300-400 mg for exercise-induced spikes. Re-test with a four-point salivary panel.
Supporting Supplements
Phosphatidylserine
Phosphatidylserine blunts exercise-induced cortisol spikes and is best used around heavy training rather than for general stress.
L-Theanine
L-theanine reduces acute stress reactivity and salivary cortisol without sedation.
Rhodiola Rosea
Rhodiola reduces stress-related fatigue and normalises the cortisol awakening response in burnout populations.
Ashwagandha
Ashwagandha is the best-evidenced supplement for lowering measured cortisol and perceived stress.
Supporting Research
Frequently Asked Questions
Typical Timeframe
4-8 weeks
Research Summary
My Notes
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This information is for educational purposes only. Always consult a healthcare professional before starting any supplement regimen.