Cortisol is a stress hormone released by the adrenal glands during the fight-or-flight response to emergencies. It is necessary for blood pressure regulation and proper glucose metabolism. However, excess cortisol can have adverse effects, including decreased bone density, loss of muscle tissue and lowered immunity. Besides avoiding stressful situations, consuming certain supplements might be effective for reducing high cortisol levels. Consult with your health care provider before taking any supplements.
Fish Oil
Fish oil is a rich source of omega-3 fatty acids, which might help lower cortisol levels. Researchers investigated the impact of fish oil on mental stress in healthy men. Subjects were measured for cortisol and energy expenditure before and after the three week study. On each occasion, participants underwent a 30-minute mental stress test. Scientists found that subjects receiving fish oil supplementation had lower cortisol levels after the stress test compared to the control group, according to research published in the June 2003 issue of the journal "Diabetes Metabolism."
BCAAs
The branched chain amino acids, which consist of the amino acids valine, leucine and isoleucine, may have positive effects on stress hormone levels. In research reported in the April 2010 issue of the "Journal of Strength and Conditioning Research," scientists studied the effects of branched chain amino acids, also known as BCAAs, on enhancing muscle recovery from intense resistance exercise. Subjects performed high intensity resistance training while being assigned BCAAs or a placebo for four weeks. Scientists observed that subjects taking BCAA supplementation experienced increases in testosterone and decreases in cortisol levels compared with those who were administered a placebo.
Black Tea
Researchers from the University College London examined the impact of black tea consumption on stress hormone levels during stressful tasks. Subjects were randomly assigned to black tea or a placebo while undergoing stressful tasks that increased blood pressure rate. At the end of the six-week study, scientists found that the black tea group had lower levels of cortisol after a stressful event compared to the placebo group, according to the October 2006 issue of the journal "Psychopharmacology."
