Produced by the adrenal gland, cortisol is a hormone that is released as a response to stress. Although cortisol provides numerous functions in the body, including regulation of blood pressure and boosting immune function, elevated cortisol levels can have negative health effects such as increased body fat, suppressed thyroid function and higher blood pressure. Besides relaxing to reduce stress, research indicates that taking certain supplements can have beneficial effects on lowering cortisol levels.
Phosphatidylserine
Phosphatidylserine is a phospholipid that might be effective in reducing cortisol levels, according to findings reported in the 2004 issue of the journal of "Stress." Researchers examined the effects of phosphatidylserine on cortisol and pituitary adrenal activity. Subjects ingested a placebo or a phosphatidylserine dosage of 400 mg, 600 mg or 800 mg. Scientists observed that subjects who ingested 400 mg of phosphatidylserine experienced decreases in both pituitary adrenal activity and cortisol levels compared to those receiving a placebo. The study revealed that 600 and 800 mg of phosphatidylserine did not reduce cortisol levels.
Fish Oil
In a 2003 study published in the journal of "Diabetes Metabolism," researchers studied the impact of omega-3 fatty acid rich fish oil on adrenal activation. Participants ingested 7.2 g of fish oil or placebo for three weeks. At the end of the study, scientists discovered that fish oil significantly blunted adrenal activation and cortisol output.
Vitamin C
Dr. Samuel Campbell led a team of researchers that investigated the effects of vitamin C on adrenal function in participants subjected to stress, according to research presented at the 1999 American Chemical Society national meeting. Subjects received 200 mg of vitamin C or a placebo while undergoing stress. Scientists found that the vitamin C reduced the levels of stress hormones including cortisol. Although these results are promising, further research is needed, according to researchers.
References
- PubMed.gov: Stress: Effects of soy lecithin phosphatidic acid and phosphatidylserine complex (PAS) on the endocrine and psychological responses to mental stress
- PubMed.gov: Diabetes Metabolism: Fish oil prevents the adrenal activation elicited by mental stress in healthy men
- Science Daily: Scientists Say Vitamin C May Alleviate The Body's Response To Stress
