Does Vitamin C Lower Cortisol?

Most people recognize that stress can have negative effects on health, although the degree to which stress hormones such as cortisol can impact the function of various organ systems remains largely unknown for many. Certain nutrients may help reduce the output of this hormone, attenuating some of the unwanted side effects associated with it.

Cortisol

Manufactured in the adrenal glands, cortisol is released in response to stressful situations. Robert Kapolsky, Ph.D., a scientific researcher and the author of a book on stress titled "Why Zebras Don't Get Ulcers," explains how the steroid hormone can boost blood sugar levels between meals, reduce inflammation, control sleep-wake cycles and help recovery from acute stressors. However, he also notes that excessive release of cortisol can suppress the immune system, increase fat storage and impair mental function.

Vitamin C

Every one of the body's cells uses vitamin C, also called ascorbic acid. This compound, found naturally in a broad variety of fruits and vegetables, functions as an antioxidant in all aqueous environments. It also strengthens capillaries, boosts immune function and can help lower the release of cortisol from the adrenal glands. Although official recommendations for the nutrient sit at 60 mg per day, the Linus Pauling Institute suggest that optimal intake may actually be quite a bit higher -- around several thousand milligrams, depending on individual circumstances.

Lowering Cortisol

Vitamin C may help stabilize the production of cortisol at the adrenal cortex. Although the water-soluble nutrient can boost cortisol production in cases of adrenal fatigue, it also appears to reduce the release of the steroid hormone when levels are too high. David Robson, a nutritional researcher and a contributor to Bodybuilding.com, notes that 3,000 mg of vitamin C per day significantly reduces cortisol production. This may possibly occur as a result of vitamin C's antioxidant capacity, which may reduce inflammation and therefore the need for the anti-inflammatory hormone.

Expert Insight

Dr. Kapolsky believes that lifestyle changes remain the most important aspect in reducing excessive cortisol levels. Managing mood, avoiding the temptation to work too much and getting sleep of sufficient quantity and quality represent some important initial steps. Dietary measures, such as eating regularly and the consumption of good quality oils and proteins, can also lower the body's stress burden and therefore cortisol release. However, raising vitamin C levels can clearly help, too.