Cortisol has been known since its discovery in the mid-20th century. Recently, this hormone has gained attention on social media platforms like TikTok, with videos discussing “cortisol face” garnering millions of views. However, it’s important to understand what cortisol supplements are and how they affect the body before jumping into action.
While cortisol supplements can be beneficial in certain situations, it’s crucial to consider various factors before deciding to use them.
Understanding Cortisol and its Relationship with Stress
Cortisol, often referred to as the “stress hormone,” is released by the adrenal glands as part of the hypothalamic-pituitary-adrenal axis, a system that regulates the stress response. It helps the body respond to stress and plays a role in various biological functions.
Cortisol regulates blood sugar, inflammation, metabolism, circadian rhythms, and the fight-or-flight response, among other functions. It is vital for survival due to its widespread effects on the body through glucocorticoid receptors.
Diet can also impact cortisol levels, with factors such as sugar and saturated fats potentially increasing levels, while fruits, vegetables, and whole grains may help lower them.
Aside from diet, other factors like medications, alcohol, caffeine, tumors, physical activity, and health conditions can influence cortisol levels.
Signs of High Cortisol Levels
High cortisol levels, especially over time, can be harmful. Symptoms include weight gain, muscle weakness, high blood sugar, hypertension, and mental symptoms like brain fog and irritability.
If you suspect high cortisol levels, seek medical advice to rule out conditions like Cushing disease. Testing cortisol levels can involve blood samples or urine analysis, with the latter providing more accurate results by capturing fluctuations throughout the day.
Supplements to Reduce Cortisol
While dietary factors can impact cortisol levels, supplements like magnesium, vitamin C, Rhodiola rosea, and pterostilbene may help regulate cortisol indirectly by modulating the stress response.
Vitamin C, for example, has been shown to reduce cortisol levels in some patients with hypercortisolemia. Natural sources of vitamin C include citrus fruits, potatoes, peppers, strawberries, broccoli, and Brussel sprouts.
Ashwagandha is an adaptogenic herb believed to help manage stress responses, while omega-3 fatty acids have also been studied for their potential to lower cortisol levels.
The amount of food you can safely consume daily depends on your age, as outlined in the recommended intake table provided by the National Institute for Health for each age group. Men over 14 years old are advised to consume 1.6 grams daily, while women over 14 should aim for 1.1 grams daily. Pregnant or lactating individuals should consume more than the recommended amounts.
Omega-3 fatty acids are commonly found in various foods, with fish like salmon, mackerel, and tuna, as well as seeds such as flaxseed, chia seeds, and walnuts being good sources. Omega-3s can also be taken as a dietary supplement in different forms.
Rhodiola rosea, an adaptogen, supports the body’s stress response by regulating the HPA axis, which is important for cortisol production. This adaptogen helps balance cortisol levels rather than simply suppressing or elevating them, making it beneficial for managing stress.
Pterostilbene, an antioxidant found mainly in blueberries, has been shown to improve stress-related behaviors. Studies suggest that pterostilbene may modulate stress-related abnormal behaviors and hyperactivity in the HPA axis.
While supplements to lower cortisol levels may be safe for most people, they are not always necessary. A healthy lifestyle that includes stress management practices, such as meditation, yoga, or other activities, can help maintain optimal cortisol levels naturally.
Cortisol blockers like mifepristone and pasireotide are prescription medications used to treat specific conditions like Cushing’s syndrome. Supplements and techniques for reducing cortisol levels should be approached with caution, as the FDA does not regulate supplements, and it is essential to consult with a healthcare provider before taking any supplements.
There are several natural ways to reduce cortisol levels, including regular exercise, a balanced diet, meditation, and mindfulness. Vitamin C-rich foods, adequate sleep, physical activity, and social interactions can also help regulate cortisol levels and improve overall well-being.
In conclusion, cortisol is known as the stress hormone and can have negative effects if produced in excess. Various supplements and lifestyle changes may help lower cortisol levels, but it is important to consult with a healthcare provider before making any changes to your routine. Namun, ada banyak cara alami, seperti latihan pernapasan mindfulness, untuk mengelola stres dan kortisol yang mungkin memiliki risiko efek samping yang lebih rendah. Beberapa kasus kortisol tinggi bisa menunjukkan sindrom Cushing, dalam hal ini bantuan medis akan diperlukan.