Cortisol is a hormone responsible for several functions in the body, including inflammatory response, regulation of blood pressure and immune function. It's secreted by the adrenal glands during stressful events or during the body's fight-or-flight response to emergencies. Although cortisol at normal levels is beneficial, excess cortisol can impede overall health. Besides avoiding stressful events and emergencies, taking certain supplements, ones backed by science, can be effective in reducing cortisol levels. Consult with your health-care provider before taking any supplements.
Vitamin C
In findings reported in the 1998 issue of the "Journal of Strength & Conditioning Research," researchers examined the effects of vitamin C supplementation on cortisol and testosterone levels in junior elite weight lifters. Subjects received 1,000mg of vitamin C or a placebo while undergoing a high-intensity, high-volume training program. At the end of the study, scientists found that the vitamin C group had lower cortisol levels compared to those administered a placebo.
Rhodiola Rosea Extract
The herb Rhodiola rosea might be beneficial for reducing cortisol levels, according to research reported in the 2009 issue of the journal "Planta Medica." Researchers investigated the effect of Rhodiola rosea on patients with stress-related fatigue. Subjects participating in the Swedish National Board of Health and Welfare received Rhodiola rosea extract or a placebo for 28 days. Scientists observed that the participants in the Rhodiola rosea extract group experienced increases in mental performance and decreases in cortisol levels compared to the placebo group.
Bovine Colostrum
In research published in the 2000 issue of the "American Journal of Clinical Nutrition," researchers studied the effect of the protein alpha-lactalbumin on cortisol levels under stress. Participants following an alpha-lactalbumin rich diet had reductions in cortisol levels under stress compared to those adhering to a casein protein diet. To reduce cortisol, take bovine colostrum, a whey protein supplement rich in alpha-lactalbumin.
References
- Journal of Strength & Conditioning Research: Effects of Ascorbic Acid on Serum Cortisol and the Testosterone: Cortisol Ratio in Junior Elite Weightlifters
- PubMed: A Randomised, Double-blind, Placebo-controlled, Parallel-group Study of the Standardised Extract Shr-5 of the Roots of Rhodiola Rosea in the Treatment of Subjects with Stress-related Fatigue
- PubMed: The Bovine Protein Alpha-lactalbumin Increases the Plasma Ratio of Tryptophan to the Other Large Neutral Amino Acids, and in Vulnerable Subjects Raises Brain Serotonin Activity, Reduces Cortisol Concentration, and Improves Mood Under Stress
