4 Supplements You Shouldn’t Take to Lower Your Cortisol Levels, According to Dietitians

Reviewed by Dietitian Mandy Enright, M.S., RDN, RYT

Key Points

• Spikes in cortisol are normal, but persistently elevated cortisol can indicate something else.

• Licorice root, melatonin and high-caffeine pre-workout powders may cause higher cortisol levels.

• Stress-reducing and sleep-promoting lifestyle habits may be more effective for lowering cortisol.

Scroll through social media, and you’ll likely see someone blaming cortisol for everything from belly fat to brain fog. It’s become a buzzword, but the science behind it is real. “Cortisol is a hormone made by the adrenal glands, which sit on top of the kidneys,” shares Jessica Clancy-Strawn, M.A., RDN, LD. It is secreted in response to stress, and it plays a key role in regulating your blood sugar, blood pressure and immune response. It also follows a natural daily rhythm, peaking shortly after you wake up and tapering off toward bedtime. Brief spikes are completely normal, and even useful. The trouble starts when your levels stay elevated for too long.

When those levels stay chronically high, the effects can be wide-ranging: weight gain around your midsection and face, high blood pressure, elevated blood sugar, muscle weakness, disrupted sleep and mood changes. In extreme cases, Cushing’s syndrome occurs when cortisol levels remain too high for too long, but that’s relatively rare, and usually caused by steroid medications or a tumor, not everyday stress. If something feels off, a health care provider can run the right tests to find out what’s actually going on.

Supplements may not be the first thing that comes to mind when you’re worried about high cortisol; most people think about stress, sleep or diet first. But some common supplements, taken for everything from energy to better sleep to general wellness, can quietly affect cortisol levels in ways most people don’t expect. Some may push levels higher. Others simply don’t do what people hope. Here are the top supplements experts say you shouldn’t take when focusing on reducing your cortisol levels.

1. Licorice Root

Licorice root is a common ingredient in teas and herbal blends marketed for stress and “adrenal health.” The issue is a compound called glycyrrhizin. “Glycyrrhizin, the compound that makes licorice sweet, blocks the enzyme the kidneys use to switch cortisol off,” shares Clancy-Strawn. “Cortisol then stays active longer,” she explains.

This effect can lead to fluid retention, high blood pressure and low potassium levels.

“If you want licorice for digestion, look for deglycyrrhizinated licorice (DGL), a form with the glycyrrhizin removed,” says Clancy-Strawn.

2. Caffeinated Pre-Workout Powders

Vanessa Keir, M.S., RD, LDN, suggests avoiding supplements made with caffeine, including caffeinated pre-workout powders. Many pre-workout powders contain 150 to 300 milligrams of caffeine per serving, and some contain more. Research shows caffeine can raise cortisol, especially in people who don’t consume it regularly. Daily caffeine users tend to develop partial tolerance to this effect, but studies suggest it may not go away completely. “The U.S. Food and Drug Administration considers up to 400 milligrams per day the upper limit of caffeine intake. Consuming high-caffeine energy drinks and powders can easily push your intake above the threshold, so it’s important to be aware of how much caffeine you’re consuming,” shares Keir.

Intense exercise also raises cortisol for a short time, which means combining caffeine with a hard workout may lead to a larger cortisol response than exercise alone.

3. “Adrenal Support” Supplements

These products often claim to treat “adrenal fatigue.” But the Endocrine Society states adrenal fatigue is not a recognized medical diagnosis.An analysis conducted in 2018 of over-the-counter adrenal support supplements found that all of the products tested contained some thyroid hormone, and many contained at least one steroid hormone not listed on the label. This matters because taking hidden hormones can be risky. Steroid hormones may suppress your own adrenal glands, and stopping them suddenly could cause symptoms such as fatigue, dizziness and nausea.

4. Melatonin

Melatonin is widely taken as a sleep aid, and since poor sleep can raise cortisol, it may seem like a logical choice for managing stress hormones. The link isn’t that straightforward, though. One review found that while melatonin may improve sleep quality in some people, evidence that it meaningfully lowers cortisol levels in healthy adults is lacking. Some research actually points in the opposite direction, such as one study that found melatonin supplementation was associated with increased cortisol secretion in certain contexts, particularly when taken at higher doses.

Supplements That May Help Reduce Cortisol Levels

Research on the following supplements is promising, but limited. Talk with your health care provider before trying any of them, especially if you’re pregnant, breastfeeding or taking prescribed medication.

• Ashwagandha: One systemic review and meta-analysis shows that ashwagandha supplementation was linked to a statistically significant reduction in cortisol levels after about eight weeks, based on an analysis of 15 randomized studies.

• Omega-3 fatty acids: One study found that four months of omega-3 supplementation was linked to lower cortisol levels during a lab stress test compared with placebo, especially at the higher 2.5 grams/day dose. Omega-3s may help lower cortisol and inflammatory activity during stress, suggesting they can soften the body’s stress response.

• L-theanine: L-theanine may help reduce both perceived stress and physiological stress markers under stressful conditions. One small randomized trial of archery competitors showed that 200 mg of L-theanine was associated with lower salivary cortisol before competition than placebo.

Other Habits That Can Help Manage Cortisol Levels

• Prioritize Sleep: Aim for at least seven hours a night. Going to bed and waking up at consistent times helps support your natural cortisol rhythm.

• Manage Stress: Mindfulness, deep breathing and yoga have been linked to lower cortisol in some studies. Even a few minutes a day may help.

• Move Regularly: Moderate exercise, such as brisk walking, can help with stress. Balance intense workouts with rest days so your body can recover.

• Watch Your Caffeine and Alcohol: Limit caffeine later in the day, and keep alcohol moderate. Both can interfere with sleep.

• Eat Balanced Meals: Regular meals with protein, fiber and healthy fats help keep your blood sugar steady, which may ease strain on your stress response.

Our Expert Take

Cortisol is essential, and temporary spikes are a normal part of life. If you think your levels are consistently high, start with your health care provider rather than the supplement aisle. Testing can help identify the cause, which may need medical treatment. Licorice root, caffeinated pre-workout powders, adrenal support products and melatonin either lack evidence or may raise your risk of side effects. A few supplements, such as ashwagandha, show early promise, but they work best alongside steady habits like quality sleep, regular movement and stress management.

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