6 Supplements to Reduce High Cortisol in Women

Cortisol often gets a bad rap, but it’s not the villain it’s made out to be. As your body’s primary stress hormone, cortisol plays an essential role in managing your energy, immunity, metabolism, and response to stress. It’s an unsung hero in helping regulate blood pressure and blood sugar levels. 

That said, when cortisol stays high for too long—which is all too common for women in midlife—its benefits can turn into burdens. Think: stubborn belly fat, energy crashes, insomnia, anxiety, and mood shifts.

If you’re dealing with any of the above and are wondering whether you need supplements to reduce cortisol, we’ve got good news for you: The right ones can help. When paired with smart lifestyle strategies and hormonal support, cortisol managers can help regulate your body’s stress response and get you back into balance.

Understanding Cortisol: The Stress Hormone

Cortisol is produced by the adrenal glands (which sit on top of your kidneys) and is released throughout the day, with production highest in the morning and lowest at night. This sophisticated rhythm has a purpose, helping to:

• regulate blood sugar
• manage metabolism
• reduce inflammation
• support memory and mood
• manage your stress (aka fight-or-flight) response 

Cortisol helps you stay on alert when you’re in danger and triggers the release of glucose, so you have the energy you need. This was particularly useful in our caveman days, when we needed to run away from anything trying to eat us (a constant threat). 

These days, we’re less likely to be in such immediate danger all the time, but our bodies don’t know the difference between stress from an email from your boss and stress from something that could actually kill you. 

Symptoms of high cortisol levels in females

For many people, all perceived threats can raise cortisol. And chronically high cortisol can have a negative ripple effect, triggering symptoms like: 

• fatigue or burnout
• trouble sleeping
• anxiety or irritability
• weight gain, especially around the midsection
• brain fog
• sugar cravings

During prolonged periods of physical, emotional, or hormonal stress—which might happen during the perimenopause and menopause transition or perhaps because of chronic sleep deprivation or overtraining—your hypothalamic-pituitary-adrenal (HPA) axis becomes overactivated. Over time, this can lead to abnormal cortisol spikes. 

Plus, if cortisol levels are dysregulated, it can fuel chronic low-grade inflammation throughout your body. This inflammatory state may speed up the storage of visceral fat (i.e., fat around your abdominal organs), disrupt sleep, trigger brain fog, and increase long-term cardiovascular and metabolic risks.

Just keep in mind that high cortisol can’t be determined from symptoms alone. If you think you may have high cortisol, ask your clinician about the best options to test your levels: Blood, saliva, urine, and at-home tests can show different patterns of stress hormone activity. 

For example, Midi clinicians use a four-point salivary cortisol test, meaning you collect your saliva in a tube throughout the day, starting when you wake up. (Our clinicians don't order urine or blood cortisol tests to assess stress levels, since the top goal of those tests is to diagnose adrenal disorders. If one is suspected, your clinician will refer you to an endocrinologist for further care.)

It's also important to distinguish everyday, stress-related cortisol shifts from underlying medical conditions like Cushing syndrome, which cause high cortisol levels and require clinical evaluation and specialized medical treatment. 

Why Consider Supplements to Lower Cortisol?

High cortisol is a signal that your body is stuck in overdrive. Left unchecked, it can wreak havoc on everything from your metabolism to your mood to your immune system.

The right cortisol supplements for women can offer a gentle but powerful way to help your body relax, especially when paired with lifestyle shifts like better stress management, deeper sleep, and more movement.

Cortisol supplements can help:

• reduce stress and anxiety
• improve sleep quality
• support mood and emotional resilience
• balance energy levels

If you’re skeptical of supplements, we get it. There’s a lot on the market that’s more hype than helpful. That’s why it’s important to understand the science behind certain herbs, botanicals, and nutrients that have been studied for their effects on stress, sleep, and, in some cases, cortisol. 

Some supplements are thought to work by regulating the HPA axis, which is a complex system connecting the hypothalamus and the pituitary gland in your brain to your adrenal glands. Together, they act as your body’s central stress response system. 

“Chronic stress can disrupt the hypothalamic-pituitary-adrenal axis, often leading to cortisol dysregulation” explains Midi clinician Erin Conlon, ND, a licensed naturopathic physician with a PhD in naturopathic medicine. “Research suggests that certain adaptogens and nutrients may help modulate cortisol levels and support the body’s resilience under stress.” 

Below, we’ll break down the six of the most-studied options.

6 Supplements That May Help Reduce Cortisol

Supplements to Reduce Cortisol at a Glance

1. Ashwagandha

Does ashwagandha lower cortisol? If there’s one supplement that’s synonymous with balancing this hormone, it’s ashwagandha. This adaptogen has been used for centuries in Ayurvedic medicine—and now it has modern research to back it up. 

Adaptogens are active ingredients in plants, herbs, and botanicals that help regulate your body’s stress response, triggering an increase or decrease in cortisol to meet the moment (i.e., tamping down cortisol when you’re stressed and bumping it up when you’re running on E and need a boost). 

How it works: Ashwagandha helps regulate the HPA axis, and multiple clinical trials have shown that it can significantly reduce cortisol levels, lower anxiety, and improve sleep. In a 2024 systematic review and meta-analysis, ashwagandha formulations were found to have beneficial effects on stress and anxiety. In another small study, the ingredient reduced cortisol levels by up to 32% in stressed individuals after 8 weeks. Ashwagandha for cortisol typically takes 4 to 6 weeks of consistent daily use to notice effects.

What to take: It’s recommended to take a standardized extract (KSM-66 or Sensoril) at 250 to 600 milligrams (mg) per day. This type and dosage have been the most thoroughly studied and thought to have an effect. (This is the type included in Midi’s Daily Cortisol Support.)

Bonus benefits: Ashwagandha may also support thyroid health, libido, and immune function.

2. L-theanine

If you’ve ever felt more relaxed after sipping a cup of green tea, L-theanine is partly to thank. Naturally found in green and black tea leaves, the amino acid has been shown in studies to potentially promote calm and focus.

A 2026 meta-analysis of 31 trials found that L-theanine had modest stress-reducing effects, though its effects on anxiety were inconsistent. A separate 2025 meta-analysis observed significant improvements in subjective sleep onset latency with L-theanine supplements. One small study showed it may even help lower blood pressure after completing a stressful task, particularly among people who exhibit a heightened response to stress to begin with.   

How it works: L-theanine increases alpha brain waves associated with relaxed alertness. It may help ease stress and improve sleep, though more studies on this ingredient are needed.

It has been studied mainly for perceived stress and sleep onset, and evidence that it lowers cortisol specifically is limited

What to take: You may want to start with 100 to 200 mg per day, increasing up to 400 mg in divided doses as needed.

Bonus benefits: L-theanine pairs well with caffeine to smooth out jitters and support concentration.

3. Magnesium 

Just like calcium, iron, and potassium, magnesium is a critical mineral that your body needs to function at its best. After all, it’s involved in more than 300 chemical processes in the body. 

The mineral gets a lot of credit for helping improve sleep, but does magnesium lower cortisol? Perhaps not directly, but research suggests it may help lessen stress and ease anxiety, especially for people with chronic mild-to-moderate anxiety. 

Here’s the thing: Nearly 50% of people simply don’t get enough magnesium from their diet. The recommended daily intake for women ages 51 and over is 320 mg. That’s where supplementation can come in. 

Magnesium glycinate, which is a combination of magnesium and the amino acid glycine, is often the best choice because it’s highly bioavailable—meaning, it’s easily absorbed by your body and tends to cause fewer gastrointestinal side effects. Other forms include magnesium citrate, sometimes taken to ease short-term constipation, and magnesium L-threonate, which is less studied but may be linked with sleep and improved cognition. 

How it works: Magnesium supports stress physiology and sleep, and it may influence parasympathetic (rest-and-digest) activity. 

What to take: 100 to 350 mg elemental magnesium daily (you can see how much elemental magnesium is in your supplement of choice on the Supplement Facts panel on the bottle, whereas the amount listed on the front label is the weight of the entire supplement)

Bonus benefits: Magnesium helps with PMS symptoms, constipation, and migraine episodes.

4. Omega-3 fatty acids

Omega-3s have powerful anti-inflammatory effects that benefit your brain, hormones, and stress response. Studies suggest this fatty acid may be a powerful antidote during stressful situations. 

How it works: While the link is still unclear, researchers believe that omega-3’s anti-inflammatory properties “may help to break the link between stress exposure and depression. Intriguingly, omega-3 supplementation also reduces sympathetic and cardiovascular reactivity to an acute stressor.”

What to take: Most health organizations recommend at least 250 milligrams of combined EPA and DHA per day. 

Bonus benefits: Omega-3 fatty acids support heart, brain, and joint health, especially during menopause.

5. Phosphatidylserine

Phosphatidylserine is a type of fat that’s found in all cell membranes and especially concentrated in the brain. It has been shown to blunt cortisol spikes, especially after mental stress or strenuous physical activity.

How it works: This supplement is sometimes used to lower evening cortisol, helping with sleep and recovery. It may also support memory and focus in midlife.

What to take: It’s recommended to take 100 to 300 mg per day.

Bonus benefits: Early, limited studies suggest this ingredient may help with exercise recovery, sleep initiation, and age-related cognitive decline.

6. Magnolia bark extract

Used for centuries in traditional Chinese medicine, magnolia bark extract is gaining more attention for its potential ability to calm the nervous system and support a healthy stress response. 

Like ashwagandha, magnolia bark extract also influences activity of the HPA axis, and, in turn, can play a role in calming cortisol spikes and promoting more emotional balance, according to early research on a proprietary blend of magnolia bark and phellodendron bark (sold as Relora). It’s important to note, however, that that study was funded by the manufacturer of Relora.

Another study found that magnolia bark extract, when combined with isoflavones and Lactobacillus, had a noticeable effect on menopause symptoms, particularly anxiety, irritability, and insomnia. 

How it works: Magnolia bark contains bioactive compounds like honokiol and magnolol, which interact with GABA receptors in the brain to ease anxiety, improve mood, and promote deeper sleep.

What to take: Look for standardized extracts with honokiol/magnolol content. Common dosage ranges from 200 to 400 mg daily, but you may see benefits with less. 

Bonus benefits: Magnolia bark extract may reduce nighttime awakenings, soothe digestive upset related to stress, and enhance emotional regulation.

Other Supplements That May Help Lower Cortisol

What other herbs help lower cortisol? Though there’s not as much research on the herbs below as on the six supplement ingredients above, early studies suggest they may offer some promising benefits—as long as your clinician thinks they’re worth trying for your specific symptoms.

Silexan

Also known as standardized lavender oil extract, these oral lavender soft gels may have some anti-anxiety effects, meaning they may potentially ease nervousness and mild symptoms of anxiety.

How it works: Though more research is needed, Silexan may work to calm nervous system hyperarousal and restlessness without causing sedation or daytime grogginess. In one 2023 meta-analysis, Silexan demonstrated significant anti-anxiety effects in subthreshold anxiety, generalized anxiety disorder, and mixed anxiety and depressive disorder—but it’s worth noting that the study was financially supported by the supplement’s manufacturer.

What to take: You may consider taking 80 to 160 mg daily.

Saffron

Saffron, or Crocus sativus L., is a type of botanical. You may also recognize it as the brightly colored cooking spice. 

How it works: Some evidence suggests saffron supplements may reduce mood shifts, mild anxiety, and depressive symptoms, though more studies are needed.

What to take: You may consider taking 30 mg daily or 14 mg twice daily.

Are Cortisol Blocker Supplements Effective?

The term "cortisol blocker" gets tossed around a lot, but here’s the truth: You don’t want to block cortisol completely—you want to balance it. Be wary of any commercial products marketed as cortisol blockers, since completely blocking your body’s cortisol would be dangerous.

Cortisol is essential for survival, and eliminating it would do more harm than good. Instead, choose high-quality cortisol supplements (like the ones above) that can support your body in modulating cortisol production, smoothing out spikes, and restoring your natural rhythm.

Beyond cortisol blockers, you may wonder: “Do cortisol supplements work in general?” As we touched on earlier, many ingredients in cortisol supplements, such as ashwagandha, have been studied and are backed by encouraging evidence to support their use in keeping cortisol levels balanced. 

Who Should Be Careful With Cortisol Supplements?

As with prescription medications, cortisol supplements may not be safe for you depending on your medical history. Other medications or supplements you’re taking can also interact with these ingredients—including, possibly, hormone replacement therapy (HRT, now commonly referred to as menopause hormone therapy, or MHT), if your clinician has prescribed it. 

Bottom line? It’s always a good idea to check in with your clinician before starting a new supplement, including those that affect the HPA axis or nervous system. You should be particularly careful if:

• You have thyroid disease or take thyroid medications: Ashwagandha has been found to increase thyroid hormone levels, so women taking thyroid hormone replacement medications like levothyroxine should consult their clinician first.
• You’re pregnant or breastfeeding: There isn’t enough safety data about many kinds of supplements, and clinicians often recommend avoiding herbal adaptogens like ashwagandha, magnolia, and Silexan during pregnancy or while breastfeeding.
• You’re taking blood thinners: Some supplements can raise bleeding risk (like curcumin), while others can make blood thinners like Warfarin and direct oral anticoagulants like Eliquis less effective (like St. John’s Wort). Talk to your clinician before combining any supplement with a blood thinner. 
• You’re on combined sedation medications or antidepressants: These prescription medications require oversight from your clinician before mixing in any kind of supplement to avoid excessive drowsiness, especially botanicals like ashwagandha. St. John’s Wort can also cause serotonin syndrome when combined with antidepressants.
• You’re on hormonal contraceptives: St. John’s Wort, specifically, can reduce how effective these contraceptive medications are.
• You’re already taking other supplements: They might each work well on their own, but supplements can sometimes interact with each other in ways that increase side effects. For example, high doses of zinc from supplements may interfere with magnesium absorption.

It’s important to always consult your clinician before trying these and any other over-the-counter supplements. Not only can your clinician advise on whether they think a cortisol supplement may be beneficial for you, they can also help you rule out other potential medical causes for the symptoms you’re experiencing. Always take exactly the amount listed on the supplement’s label or what your clinician has recommended.

Another word of caution: Avoid any product that promises overnight results or uses aggressive stimulants. Remember, too, that the FDA does not regulate supplements the same way as medications. This allows many products to use misleading, unproven ingredients. Stick with clinician-vetted, science-backed options that are third-party tested, and keep your expectations realistic. Often, studies have shown that consistent usage is necessary to start to see an effect on your overall stress response.

Can Supplements Reduce Cortisol and Belly Fat?

The term “cortisol belly” is sometimes used to refer to extra weight that’s built up around the midsection, also called visceral abdominal fat. Several factors can lead to extra weight along your midriff, including midlife stress, poor sleep, low muscle mass, and shifting hormones.

If you’re concerned about extra abdominal weight, you may be wondering how to lower cortisol to lose belly fat. The truth is that no supplement ingredient melts belly fat on its own—and you should be wary of any brand that promises to do that. That said, it’s possible that certain supplements might indirectly help you manage extra abdominal weight. 

By modulating your HPA axis, ashwagandha may help lower cortisol, while magnesium and L-theanine may help ease stress and improve sleep. In turn, this may calm any emotional or stress eating or leave you with more energy and motivation to exercise. (Ask your clinician which supplements to reduce cortisol and belly fat could be right for you.)

Tackling stubborn visceral fat usually requires a comprehensive, multipronged strategy in coordination with your clinician. This might include starting hormone therapy (while not a weight loss medication, hormone therapy may indirectly support a healthy weight) and following a balanced diet with plenty of fiber and protein. 

If your clinician thinks you’d benefit from them, GLP-1 medications (like tirzepatide or semaglutide, for example) can also improve insulin resistance and visceral fat.

Lifestyle Changes to Support Supplements in Balancing Cortisol

Think of supplements as your support team, not a one-and-done magical fix. They work best when paired with stress-reducing, hormone-supportive habits like:

• Daily movement: Even light exercise helps, but the official recommendations are to aim for at least 150 minutes of moderate-intensity exercise each week (think: 30 minutes per day, 5 days per week), plus 2 muscle-strengthening workouts per week.
• Mindfulness or meditation: Making time for mindfulness can help calm the nervous system. Consider practices like cognitive behavioral therapy, mindfulness meditation (apps can make this easy to do at home), or yoga to support your autonomic nervous system. If you find that you constantly have stressful, racing thoughts, designate 15 minutes of “worry time” earlier in the day to address them and help prevent them from affecting your sleep.
• Balanced nutrition: Follow a balanced diet that prioritizes protein, fiber, and healthy fats while limiting cortisol-triggering foods like ultra-processed foods and alcohol. Try, too, to stop caffeine intake by noon, or eliminate it completely if you’re sensitive, to prevent cortisol surges before bed.
• Consistent sleep schedule: Quality sleep is one of the most important ways to support healthy cortisol levels. Aim for 7 to 9 hours per night, and optimize sleep by trying to wake up at the same time every morning. It can also help to turn off your screens 30 to 60 minutes before bed and keep your bedroom cool, ideally between 65° and 68°.
• Time outdoors: This can lower cortisol naturally. A good goal is to aim for 10 to 30 minutes of morning light exposure within an hour of waking up each morning.

When you combine these habits with the right supplements, your stress response becomes more adaptive, not reactive. That’s how true cortisol balance is built. 

How to lower cortisol in women during perimenopause and menopause

Whenever you’re thinking about how to lower cortisol in women, it’s also important to consider where you are in the menopause transition. During perimenopause and menopause, when estrogen levels begin their rocky decline, you may notice more stress and anxiety as cortisol levels stay chronically higher. 

As this happens, it’s best to speak with a healthcare professional, like a Midi clinician, who can take a well-rounded look at your symptoms. 

It’s possible that some symptoms you’re experiencing—like irregular periods, hot flashes, and disrupted sleep, in addition to those typical of high cortisol like fatigue or irritability—may benefit from certain types of hormone therapy. 

A Midi clinician can help figure out the best care solutions for you, depending on your symptoms, life stage, and more—plus, visits are virtual and in network with most major insurance providers nationwide. 

Key Takeaways

• Chronically high cortisol can lead to fatigue, weight gain, mood shifts, and sleep issues, especially during perimenopause and menopause. 
• Ashwagandha is among the best supplements to reduce cortisol, and supplements like  L-theanine, magnesium, omega-3s, magnolia bark extract, and phosphatidylserine have been studied for their effects on perceived stress, anxiety, and sleep.
• Supplements work best when paired with healthy habits like movement, mindfulness, and good sleep.
• Always consult a healthcare professional, like a Midi clinician, to create a safe, personalized plan.

Frequently Asked Questions (FAQs)

What is the best supplement to lower cortisol?

Ashwagandha is one of the most well-researched and effective supplements for lowering cortisol. It’s an adaptogen that helps regulate stress hormones and improve mood, energy, and sleep. When combined with other stress-supporting nutrients, like magnesium and L-theanine, it may have a more substantial effect when it comes to mitigating stress.

How can I lower my cortisol level quickly?

Breathwork, light movement, and removing immediate stressors can help reduce cortisol in the short term. For long-term balance, supplements and lifestyle changes are most effective.

Is ashwagandha or L-theanine better for lowering cortisol?

Both can help, but they work differently. Ashwagandha is more powerful for long-term regulation, while L-theanine helps with acute stress and calming the nervous system. Many people benefit from using both.

Is ashwagandha a cortisol blocker?

Not exactly. Ashwagandha doesn’t block cortisol entirely—it helps modulate your body’s stress response and bring cortisol levels back into balance.

How quickly do cortisol supplements work?

Cortisol regulation is a marathon, not a sprint. For most supplements, it can take a few weeks of consistent use to begin seeing results. Full effects, especially with adaptogens, may take longer.

What are the warning signs of high cortisol in women?

Having chronically high cortisol may make you feel fatigued, anxious, irritable, and foggy-headed. High cortisol may also cause trouble sleeping and weight gain around the midsection (aka cortisol belly).

How do you get rid of cortisol belly?

So-called cortisol belly is often a culmination of high stress, lack of sleep, less-than-great diet choices, and hormonal changes. It can help to get enough sleep, engage in daily movement like strength training, manage your stress, reduce alcohol, and consume enough fiber in your daily diet.

Is there a medication to lower cortisol?

Prescription medications exist for diagnosed conditions, such as Cushing syndrome, but not for everyday stress. Lifestyle changes can help, as well as potentially cortisol supplements if your clinician recommends them.

What is a cortisol detox, and does it work?

Cortisol detoxes are wellness trends focused on “flushing out” cortisol, but remember: Cortisol is necessary for your survival and not something you need to eliminate completely—in fact, doing so would be dangerous. The goal is to balance your levels to support your body’s natural rhythm.

When is the best time of day to take cortisol supplements?

This depends on the exact cortisol supplement that your clinician recommends. For example, magnesium and phosphatidylserine are generally taken at night.

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional with any questions regarding a medical condition or before starting any new treatment.