Supplements To Block Cortisol

Cortisol, known as the stress hormone, is produced in the adrenal glands. Although it serves the body in non-stressful times when balanced with other hormones and also when called to respond to an acute crisis, it can cause damage when levels are high over long periods because of unrelenting emotional stress. Along with other stress-management techniques such as exercise, prayer or meditation, stress can be reduced by changing your internal chemistry more directly. Certain supplements can help to reduce cortisol levels or mitigate its negative effects on the body and mind. Always consult a doctor before you take supplements to treat any condition.

Vitamins C and B-Complex

According to Dr. James Wilson, author of "Adrenal Fatigue: The 21st Century Stress Syndrome," all the B vitamins work synergistically for the production of adrenal hormones, but pantothenic acid, B-6 and niacin are the key players in the adrenal cascade. Even though they support adrenal hormone production, they also protect against the effects of too much cortisol. B-complex is common in stress-busting formulas because it creates a calm energy. However, the B vitamins must be in proper proportion to each other. Dr. Wilson suggests that a formula "should have 50 to 100 mg of B-6, 75 to 125 mg of B-3 and 200 to 400 mcg of B-12."

Stress produces free radicals, which burn up vitamin C as it protects the cells. Because humans do not produce vitamin C internally, it must be consumed, and being water soluable, it is readily excreted through urine. Therefore, it should be taken in throughout the day. It's wise to increase intake of vitamin C during a stressful period. However, Wilson warns that afterwards, lowering the intake of vitamin C must be done gradually, because the body adapts to the new higher levels more easily than it adapts back down to lower levels. If it is lowered it too quickly, symptoms of deficiency can occur. These symptoms include bruising easily, swollen gums that bleed easily when brushed, and cold sores on the mouth. He advises a decrease of 500 mg every three to five days.

Calcium, Magnesium, Zinc and Trace Minerals

In her book, "The Magnesium Miracle," Dr. Carolyn Dean cites the famous Canadian stress doctor Hans Selye for his discovery that when the human body shifts from an acute "fight or flight" reaction to a long term stress reaction, both cortisol and nor-epinephrine will cause magnesium depletion. A magnesium deficiency can cause panic attacks, leading to more stress and more depletion in a downward spiral. Dean writes, "Research shows that the ratio of calcium to magnesium in the Paleolithic or caveman diet--the ancient diet that evolved with our bodies--was 1:1, compared with a 5:1 to 15:1 ratio in present day diets." She says that calcium has been the "star" of minerals and magnesium has been virtually ignored. This has resulted in a disproportionate amount of calcium consumption, with roughly 80 percent of the American population suffering magnesium deficiency. Serotonin levels drop as cortisol rises, but magnesium, which is essential for the production of serotonin, can help build it up again.

With elevated levels of cortisol come sugar cravings and with sugar indulgences comes a zinc deficiency, because sugar binds with zinc and it is then excreted. A report entitled, "Zinc Acutely and Temporarily Inhibits Adrenal Cortisol Secretion in Humans" by J. Brandao-Neto et al in the Janurary 1990 issue of the journal "Biological Trace Element Research", studied 27 young adults, 13 of whom where administered zinc orally. The other 14 received saline solution intravenously. Cortisol levels were monitored in blood samples in both groups and an acute drop in cortisol was detected in the zinc group for the whole 240 minutes of the trial.

Other trace minerals such as manganese, selenium, chromium, copper and iodine help to counter the jitters that come from prolonged stress. Sea salt is an improvement over ordinary table salt because it contains these trace minerals.

Amino Acids

L-glutamine helps to stem cravings for simple carbohydrates, including alcohol, which in turn helps the individual with high cortisol levels make better food choices in his quest to stabilize blood sugar.

The 2006 "Journal of Herbal Pharmacology" paper on anxiety entitled, "The Neuropharmacology of L-Theanine(N-Ethyl-L-Glutamine) A Possible Neuroprotective and Cognitive Enhancing Agent," reported that theanine, naturally found in green tea, produces increased GABA and dopamine causing a calming effect. GABA stands for gamma aminobutyric acid. It is an inhibitory neurotransmitter that works in the central nervous system. GABA protects the hippocampus area of the brain, which is vulnerable to cell damage from prolonged exposure to chronic stress-induced cortisol.

An article in the February 2007 issue of "Biomedical Research" entitled "Oral Treatment with L-lysine and L-arginine Reduces Anxiety and Basal Cortisol Levels in Healthy Humans" reported that the results of "...this double-blind, placebo controlled and randomized study confirm the previous findings in humans and animals and point to a combination of L-lysine and L-arginine as a potentially useful dietary intervention in otherwise healthy humans with high subjective levels of mental stress and anxiety."

Melatonin induces a restful sleep, and over a period of six months of night-time supplementation, may lower cortisol in relation to DHEA. DHEA stands for dehydroepiandrosterone. It is a hormone produced by the adrenal glands. It circulates in the bloodstream as DHEA-sulphate where it produces other hormones such as estrogen, progesterone and testosterone as needed.

Prohormones and a Phospholipid

Pregnenalone is a precursor to progesterone and DHEA. Progesterone defends against the toxic effects of estrogen and cortisol and DHEA will lower cortisol levels and support immune function.
Be sure to have hormone levels tested before supplementing with them to avoid creating an even worse imbalance.

Phosphatidylserine is a phospholipid that is an essential building block for plant and animal cells. The July 2008 "Journal of International Society of Sports Nutrition" paper entitled,"The Effects of Phosphatidylserine on Endocrine Response to Moderate Intensity Exercise" reports that phosphatidylserine lowers cortisol when it is in response to physical stress, thereby reducing cortisol-induced damage to the muscles. The paper also acknowledged previous studies that showed phosphatidylserine supplementation positively affected mood.

Considerations

Supplementation should only be a part of a well-rounded treatment plan. A competent health care professional can help you establish whether you need to reduce your cortisol levels or revive your adrenal gland so that it can produce enough cortisol for your day-to-day functioning.