Cortisol—often referred to as the "stress hormone"—is a vital neurotransmitter produced in the adrenal glands. It belongs to the steroid hormones and plays a central role in numerous bodily functions. When you wake up in the morning, your cortisol levels peak to activate you for the day. It naturally declines throughout the day, reaching its lowest point at night.
The main functions of cortisol include:
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Stress management : In times of danger or stress, cortisol mobilizes energy reserves and prepares your body for a "fight-or-flight" response.
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Blood sugar regulation : Cortisol helps stabilize blood sugar levels by promoting the release of glucose from liver reserves when needed.
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Metabolic control : It influences how your body uses carbohydrates, fats and proteins.
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Immunomodulation : In appropriate amounts, cortisol supports a healthy immune response and has anti-inflammatory effects.
While short-term cortisol surges are perfectly normal and even vital for survival, persistently elevated cortisol levels can be seriously detrimental to your health and should be assessed by a doctor. Appropriate dietary supplements may also be able to specifically address the deficiency.
What happens when cortisol levels are permanently elevated?
Chronically elevated cortisol levels can have far-reaching negative effects on your body. When your body remains in a constant state of alert, numerous health problems arise:
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Sleep disorders : High cortisol levels in the evening can disrupt your natural sleep-wake rhythm and lead to problems falling asleep and staying asleep.
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Weight gain : Fat can accumulate especially in the stomach, as cortisol promotes fat storage in the abdominal area.
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Cardiovascular risks : In the long term, elevated cortisol levels can contribute to high blood pressure and increase the risk of heart disease.
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Blood sugar problems : The constant influence on blood sugar levels can lead to insulin resistance and, in the long term, to type 2 diabetes.
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Lack of energy and irritability : Chronic stress and high cortisol levels deplete your energy reserves and can lead to irritability, difficulty concentrating, and mood swings.
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Immune deficiency : In the long run, high cortisol levels weaken your immune system and make you more susceptible to infections and diseases.
The good news: With natural methods, you can effectively regulate your cortisol levels and reduce the stress load on your body.
The best natural ways to lower cortisol
Optimize sleep
High-quality sleep is one of the most effective cortisol regulators. Poor sleep can increase cortisol levels the next day by up to 45%. For better sleep quality and a healthy cortisol balance, you can:
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Maintain fixed bedtimes and wake-up times, even on weekends
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Avoid screens (smartphone, TV, computer) one hour before going to bed
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Keep your bedroom cool (16-18°C), dark and quiet
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Incorporate magnesium-rich foods or supplements into your evening routine
Exercise – but in moderation
Moderate exercise can lower cortisol levels and reduce stress hormones, while overly intense exercise can increase them. Particularly effective are:
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Regular, moderate endurance activities such as walking, swimming or cycling (30-45 minutes, 3-5 times per week)
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Yoga and Tai Chi, which combine movement with breathing techniques and mindfulness
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Sufficient recovery periods between intensive training sessions
Studies show that regular moderate exercise can reduce cortisol levels by up to 25% in the long term.
Mindfulness & stress management
Mental relaxation techniques have been shown to be highly effective in lowering cortisol levels:
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Meditation : Just 10 minutes of daily meditation can measurably reduce cortisol levels.
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Breathing exercises : Deep abdominal breathing activates the parasympathetic nervous system, your calming nerve, and lowers stress hormones.
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Journaling : Writing down thoughts and worries helps to shed mental baggage.
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Digital detox : Regular breaks from smartphones and digital media can reduce stress reactions.
A systematic review has shown that mindfulness practices can reduce cortisol levels by an average of 19%.
Nutrition against stress
What you eat directly influences your hormone levels. A cortisol-regulating diet includes:
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Omega-3 rich foods : Fatty fish, flaxseeds and walnuts can reduce inflammation and contribute to cortisol regulation.
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Magnesium-rich foods : Dark green leafy vegetables, nuts and legumes support the nervous system and can reduce stress.
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Antioxidant-rich foods : Berries, nuts and colorful vegetables protect against oxidative stress.
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Complex carbohydrates : Whole grain products, legumes and vegetables stabilize blood sugar and thus indirectly the cortisol level.
At the same time, you should limit these substances:
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Caffeine : More than 400 mg of caffeine daily can increase cortisol levels.
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Sugar and refined carbohydrates : They cause blood sugar fluctuations, which can increase stress reactions.
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Alcohol : It disrupts sleep and can lead to increased cortisol levels in the long term.
Dietary supplements for cortisol regulation – What really helps?
Certain dietary supplements can support the body's own cortisol regulation mechanisms. The scientific evidence for some substances is particularly compelling:
Ashwagandha – The Ayurvedic stress shield
Ashwagandha (Withania somnifera) is an adaptogen – plants that can increase the body's resistance to stress. Studies show that ashwagandha can reduce cortisol levels by 15-30% . The root of Indian ginseng can:
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Improve stress resistance
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Reduce anxiety symptoms
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Promote sleep quality
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Support recovery after physical exertion
For optimal results, a daily dose of 300-600 mg of Ashwagandha extract is usually recommended.
Rhodiola Rosea – More energy, less stress
This Arctic plant has been used in traditional medicine in Scandinavia and Russia for centuries. Rhodiola can:
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Regulate cortisol production
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Improve mental and physical performance under stress
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Counteract signs of fatigue
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Lighten the mood
Studies show that Rhodiola can mitigate the negative effects of stress on the body and support energy production at the cellular level.
Magnesium – For better nerves and deeper sleep
Magnesium is a mineral involved in over 600 biochemical reactions in the body. A magnesium deficiency can increase stress and lead to elevated cortisol levels . Adequate magnesium intake can:
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Calm the nervous system
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Promote muscle relaxation
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Improve sleep quality
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Dampen the stress response
Magnesium nutraceuticals with highly bioavailable forms of magnesium such as magnesium citrate, glycinate or bisglycinate are particularly effective .
Lower cortisol naturally with Nutrador® products
For targeted support in cortisol regulation, Nutrador® offers high-quality nutritional supplements that have been scientifically developed:
Opti Mag 7 capsules
This premium magnesium product combines seven different, highly bioavailable magnesium compounds that can be optimally absorbed by the body. Magnesium contributes to:
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Normal function of the nervous system in
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A reduction in tiredness and fatigue
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A healthy mental well-being
By supporting nerve function , Opti Mag 7 can help mitigate stress reactions and regulate cortisol levels.
NRF2 activator
Oxidative stress and chronically elevated cortisol levels often go hand in hand. Nutrador®'s NRF2 Activator contains natural plant substances that can activate the body's own antioxidant systems. It can:
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Protect cells from oxidative stress
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Modulate inflammatory processes
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Support cell renewal
By reducing oxidative stress, the NRF2 activator can indirectly contribute to the normalization of cortisol levels.
What you should avoid
Certain habits can increase cortisol levels and should therefore be avoided if possible:
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Skipping meals : Skipping meals, especially breakfast, can cause blood sugar fluctuations that increase cortisol levels.
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Excessive caffeine consumption : More than 3-4 cups of coffee or energy drinks daily can increase cortisol release.
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Blue light before bedtime : Using smartphones and screens in the evening disrupts melatonin production and can disrupt the cortisol rhythm.
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Overtraining without adequate recovery : Training sessions that are too intense or too frequent without adequate recovery phases can chronically increase cortisol levels.
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Constant accessibility : The constant flow of information and constant availability through digital media can lead to a chronic state of stress.
Instead we recommend:
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Regular, balanced meals
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Moderate coffee consumption, preferably not after 2 p.m.
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Screen-free time before bed
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Balanced training with sufficient recovery phases
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Conscious "offline times" in everyday life
Conclusion on lowering cortisol
Cortisol is a vital hormone, but chronically elevated levels can cause significant health problems. The good news is that you can effectively influence your cortisol levels with natural methods:
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Optimize your sleep through consistent routines and sleep-promoting habits
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Integrate moderate exercise into your daily routine
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Practice mindfulness techniques for mental relaxation
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Eat a balanced diet with a focus on stress-reducing foods
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Support your body with targeted supplements such as high-quality magnesium formulations or adaptogens if needed
High-quality Nutrador® products can support you on this journey and help regulate your cortisol levels naturally. Remember: lowering cortisol isn't a sprint, it's a marathon – consistent, small changes in your daily routine can have a big long-term impact.
FAQ – Frequently asked questions about cortisol and stress reduction
Signs of elevated cortisol levels can include sleep disturbances, weight gain (especially around the abdomen), persistent fatigue despite adequate sleep, mood swings, difficulty concentrating, and an increased craving for salty or sweet foods. If symptoms persist, a healthcare professional may check cortisol levels with a saliva or blood test.
Yes, in many cases, cortisol levels can be effectively reduced through natural methods such as regular exercise, stress management techniques, a balanced diet, adequate sleep, and carefully selected supplements. These approaches aim to regulate the body's stress responses and restore hormonal balance.
The effectiveness of natural methods for lowering cortisol varies from person to person. Initial improvements can be noticeable after 2-4 weeks of consistent use. Lifestyle changes such as regular exercise and stress management techniques often show faster results, while dietary supplements such as adaptogens typically take 4-8 weeks to achieve their full effect.
Yes, with a holistic approach, cortisol levels can be kept within a healthy range over the long term. Integrating stress-reducing habits into your daily routine, a balanced diet, regular exercise, and adequate rest are crucial. In cases of chronic stress or persistently high cortisol levels, support from a medical professional may be helpful.
Cortisol-lowering foods include dark chocolate (at least 70% cocoa content), fatty fish such as salmon and mackerel (rich in omega-3 fatty acids), whole grain products, avocados, nuts and seeds, and fermented foods such as yogurt and kefir. Magnesium-rich foods such as spinach, pumpkin seeds, and legumes can also contribute to cortisol regulation.
Legal notice regarding health information:
Our information is for general information purposes only and does not replace medical advice. Food supplements are not a substitute for a balanced diet and a healthy lifestyle. Health claims regarding food supplements must comply with the Health Claims Regulation (EC) No. 1924/2006 and be approved by the European Food Safety Authority (EFSA). If you have any health concerns or questions, please consult a doctor.
