Cortisol is made in the adrenal glands, just above your kidneys. Cortisol is the body’s primary stress hormone, meaning that it’s released in response to threatening situations. It also signals the liver to increase glucose production to prepare the body for physical activity and prevents the release of certain substances in the body that cause inflammation.
Although cortisol is absolutely essential for life, excessive amounts can give rise to difficulties including increased stress and generalized anxiety, troubled sleep, suppressed immunity, abdominal weight gain, headaches, body aches and gastrointestinal upset. High cortisol levels can also suppress thyroid function.
Together, these symptoms can result in persistent fatigue, particularly when elevated cortisol levels have gone unchecked for an extended period of time.
The supplements that can yield the most benefits for this condition are known as adaptogens—plants and plant-based substances known for their ability to help support the adrenal system and the body’s ability to manage stress, fend off fatigue and counter the normal effects of aging. Adaptogens take their name from their ability to help the body “adapt” to its ever-changing environment.
Adaptogens are silent helpers, building up in your system over time and working in the background to protect your organs from the destructive impact of excess cortisol. Used for centuries in traditional Chinese and Ayurvedic medicine, adaptogens have increased in popularity in the West over the past few decades.1
Among the most popular adaptogens is Asian ginseng, touted for its power to support physical stamina and the immune system in addition to slowing the aging process and alleviating some respiratory and cardiovascular symptoms.2
Ginseng is thought to help diminish anxiety and relieve symptoms of depression, too. Some studies indicate the herb also helps minimize hot flashes in menopause.3
Just make sure you are taking the right type of ginseng. “Red ginseng” and “white ginseng” both refer to preparations of Asian ginseng. “Panax ginseng” refers to American ginseng, and “Siberian ginseng” refers to another adaptogenic herb called eleuthero, which is not actually related to ginseng at all.
As with any supplement, while the most expensive option is not always the best, make sure any product you take contains the ingredients you’re looking for—and few, if any, others. For ginseng and other adaptogens, I recommend Nature’s Way and Designs for Health brands.
Ashwagandha has been used for centuries in Ayurvedic medicine for its immune system-boosting effects.4 An all-around adaptogen that can help users cope with stress and offset the physiological effects of excess cortisol, ashwagandha has also been shown to improve sleep and cognitive function along with reducing inflammation.
Long used in Chinese medicine as an immune booster, this herb is known for its ability to help protect against the physical and psychological effects of stress. Astragalus may also minimize the impact of excess cortisol by limiting its ability to bind to cell receptors.
Astragalus is known for its antiviral, anti-inflammatory, antibacterial and antioxidant properties, and it can also help lower blood pressure.5
Native to the arctic areas of Asia and Eastern Europe, rhodiola has been found to directly decrease the cortisol response to awakening stress.6 It has been shown to help restore normal patterns of eating and sleeping in addition to reducing fatigue and oxidative stress (the body’s inability to counteract the harmful effects of free radicals).
Rhodiola can also help burn belly fat. The herb contains a compound, rosavin, which stimulates an enzyme called hormone-sensitive lipase that can break down fat stores. In one study, people on a restricted-calorie diet who added a daily dose of rhodiola saw more than twice the weight loss of those who did not take the adaptogen, and also had a significant decrease in body fat.7
For me, medicinal mushrooms, including reishi, shiitake, maitake, turkey tail and agarikon, are among the most underappreciated sources of potential adaptogenic support.
I recommend mycologist Paul Stamets’s Host Defense Series, available in liquid, capsule and spray supplements, which combines the supportive enzymes, antioxidants, polysaccharides and prebiotics found in mushrooms.
For women with excessive cortisol, I also recommend CordyChi capsules, a blend of cordyceps and reishi mushrooms designed to help promote a healthy response to stress as well as support the immune system.
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References |
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1 |
Adaptogens: Herbs for Strength, Stamina, and Stress Relief (Rochester, VT: Healing Arts Press [Inner Traditions], 2007) |
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2 |
Am Fam Physician, 2003; 68(8): 1539–42 |
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3 |
National Center for Complementary and Integrative Health, “Asian Ginseng,” Sep 2016, nccih.nih.gov |
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4 |
J Ethnopharmacol, 2011; 137(1): 231–5 |
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5 |
Integr Cancer Ther, 2003; 2(3): 247–67 |
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6 |
Planta Med, 2009; 75(2): 105–12 |
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7 |
New Secrets of Effective Natural Stress and Weight Management Using Rhodiola rosea and Rhododendron caucasicum (Sheffield, MA: Safe Goods Publishing, 1999) |
