Ever feel like you’re running on fumes while juggling work deadlines and family responsibilities? That “wired but tired” feeling, like you’re never quite switching off, is more than just stress. It could be a sign that your cortisol levels are running too high.
The good news? There are natural ways to restore balance in your system. Alongside lifestyle changes, supplements for high cortisol can help calm your body’s stress response and support stronger immunity.
In this guide, we’ll explain what cortisol is, why it matters, and how the right supplements can help reel your stress levels back under control.
What Is Cortisol and Why It Matters
While cortisol is an adrenal hormone often referred to as the “stress hormone,” it’s actually not all bad. The truth is, this glucocorticoid (a type of steroid hormone) plays an essential role in your daily life:
- Regulating energy
- Keeping you alert in the morning
- Helping your body push further through stressful situations
In other words, cortisol is not the enemy. The problem begins when cortisol levels stay high for too long.
Chronic stress, lack of sleep, poor diet, and even certain health conditions can keep cortisol elevated. Over time, this can disrupt sleep cycles, weaken the immune system, and increase fat storage around the belly.
Signs of High Cortisol Levels
Want to know how to lower high cortisol levels? First, you need to understand how excess stress hormones affect your body and recognise the effects.
High cortisol can show up in different ways, physically, mentally, and emotionally. Common signs include:
- Fatigue and low energy (i.e., feeling tired even after rest)
- Easy bruising
- Flushed face
- Weight gain (particularly around the belly)
- Poor sleep (difficulty falling or staying asleep)
- Brain fog
- Trouble remembering things
- Frequent colds or slow recovery (overall weaker immunity)
- Elevated irritability or anxiety
If these symptoms persist, it’s best to consult your healthcare provider. They can run tests to confirm cortisol levels and rule out any underlying medical issues.
How to Reduce Cortisol Levels Naturally
Cortisol is part of your body’s natural mechanism. However, elevated levels of this regulatory hormone for an extended period can be bad for you. To regain balance, you need strategies to bring it back down, such as:
Lifestyle Changes to Manage Cortisol
Getting seven to nine hours of quality, consistent sleep, regular exercise, and a balanced diet are some of the best ways to lower your cortisol levels naturally.
Eat whole foods rich in lean protein, vegetables, fruit, and healthy fats to sustain steady hormone levels. Consume less high-sugar and processed foods to prevent cortisol spikes.
Moderate, regular physical activity, such as walking, cycling, or light strength training, also reduces stress while improving overall health.
Stress management practices such as taking up a hobby, meditation, yoga, or journalling give your body healthier outlets as well and, ultimately, help to keep cortisol under control.
The Best Supplements to Reduce Cortisol
Supplements can complement lifestyle changes by supporting the body’s natural stress response. While no supplement is a magic fix, several have been shown to help regulate cortisol levels and promote balance.
Important: Check in with your doctor first before taking a new supplement, especially if you have existing health conditions.
1. Vitamins to Help Lower Cortisol
Certain vitamins reinforce the body’s ability to manage stress and reduce high cortisol:
- Vitamin C: Helps regulate the adrenal glands and lowers cortisol after physical or emotional stress.
- Vitamin D: Helps balance hormones and support immunity, both of which are disrupted when cortisol stays high. Research also suggests it may improve cardiovascular disease risk factors and is especially relevant when managing the long-term effects of excessive cortisol.
- B vitamins: Aid adrenal function and energy metabolism so the body can cope with stress more effectively.
Together, these vitamins help lower cortisol by also acting as natural supplements to boost your immune system.
2. Adaptogenic Herbs and Natural Compounds
Adaptogens (plant-based compounds that help you adapt to stress) are natural compounds that have been repeatedly mentioned during discussions about what supplements lower cortisol levels. These include:
- Ashwagandha: Shown in studies to lower stress and cortisol levels.
- Rhodiola rosea: Reduces fatigue, boosts energy, and may improve mental clarity under stress.
- Magnesium: A calming mineral that also regulates cortisol production.
These three are widely recognised for their ability to aid in maintaining cortisol balance.
3. Supplements That Lower Cortisol and Support Immunity
Chronic stress not only raises cortisol but also weakens the immune system. This could be why you keep getting colds or become sick more frequently.
That said, the best supplements to lower cortisol are those that also strengthen immune defences. Options such as probiotics, omega-3 fatty acids, and antioxidant-rich nutrients have been found to reduce inflammation, reinforce gut health, and help the body recover from stress. Targeted options like GcMAF (Gc protein-derived macrophage-activating factor) can also help.
As an immune-boosting supplement, GcMAF addresses the connection between high cortisol and lowered immunity, a link often overlooked in discussions about stress.
When stress and high cortisol disrupt the body’s balance, GcMAF supplements help restore macrophages. These white blood cells are the immune system’s “cleaner cells,” destroying harmful invaders, repairing tissues, and keeping defences strong.
GcMAF research highlights its role in tissue healing, reducing inflammation, aiding immune memory, and even protecting the brain through microglial activation. These benefits make it a powerful complement to lifestyle changes and natural supplements for managing the long-term effects of stress.
The best part? They come in different forms to suit your needs: capsules for adults and older children, powder for younger children, and GcMAF lollies for an easy, child-friendly option.
Manage Cortisol Naturally
High cortisol doesn’t have to control your health. With the right mix of daily habits and targeted support from MAF supplements, you can restore balance, strengthen your immune system, and become more resilient against stress.
Take our immunity quiz or shop supplements to discover how you can keep your body healthy naturally.