Cortisol, a hormone secreted by the adrenal glands, is vital for blood pressure regulation, inflammatory response and glucose metabolism. It’s released during times of stress, such as during exercise or before public speaking. Elevated cortisol levels can have adverse effects on overall health, including disrupting sleep. Certain supplements on the market can help reduce cortisol levels and allow you to have a better night’s sleep. Consult your health care provider before taking any supplements to lower cortisol.
Phosphatidylserine
Scientists at Neuropattern in Germany studied the effects of phosphatidylserine, or PS, supplementation on cortisol levels in adults undergoing mental stress. Subjects received one of the following daily for three weeks: placebo, 400 mg of PS, 600 mg of PS, or 800 mg of PS. After that, participants underwent a mental stress test. At the end of the study, which was published in the June 2004 issue of “Stress,” scientists observed that those in the 400 mg group experienced lower levels of cortisol after the stress test, compared with those in the placebo group.
Rhodiola Rosea
Rhodiola Rosea is an herb that may help reduce cortisol levels, according to a study conducted by researchers at the Swedish Herbal Institute of Research and Development in Sweden. They reviewed the literature regarding the effects of Rhodiola rosea, and they concluded that it increases mental performance by reducing cortisol levels in the body. Compounds, including glycosides and flavonoids, may be responsible for the results. The findings were published in the June 2010 issue of “Phytomedicine.”
Whey Protein
Researchers at the TNO Nutrition and Food Research Institute in the Netherlands examined the impact of alpha-lactalbumin, a type of whey protein, on subjects undergoing acute stress. Participants received alpha-lactalbumin or sodium-caseinate before undergoing a stress test. Scientists observed that those in the alpha-lactalbumin group experienced lower levels of cortisol after the stress test compared with those who had sodium-caseinate, according to research published in the June 2010 issue of “The American Journal of Clinical Nutrition.”
Vitamin C
Hard workouts can elevate cortisol levels, which can make it harder to fall asleep, particularly if you train at nighttime. In research published in the August 1998 issue of “The Journal of Strength and Conditioning,” scientists reported that junior elite weightlifters taking 1,000 mg of vitamin C daily for 16 days while undergoing resistance training had lower cortisol levels at the end of the study compared with those who took a placebo.
References
- "Stress"; Effects of Soy Lecithin Phosphatidic and Phosphatidylserine Complex (PAS) on the Endocrine and Psychological Responses to Mental Stress; J. Hellhammer, et al.; June 2004
- "Phytomedicine"; Rosenroot (Rhodiola Rosea): Traditional Use, Chemical Composition, Pharmacology and Clinical Efficacy; A. Panossian, et al.; June 2010
- "The American Journal of Clinical Nutrition"; The Bovine Protein Alpha-Lactalbumin Increases the Plasma Ratio of Tryptophan in Vulnerable Subjects, Raises Brain Serotonin Activity, Reduces Cortisol Concentrations and Improves Mood Under Stress; C.R. Markus, et al.; June 2000
- "Journal of Strength and Conditioning Research"; Effects of Ascorbic Acid on Serum Cortisol and the Testosterone: Cortisol Ratio in Junior Elite Weightlifters; J.L. Marsit, et al.; August 1998
