Our bodies are constantly working to maintain a state of homeostasis, or balance. To do this, our bodies produce hormones that help regulate various functions, including blood pressure, metabolism, and immune response. One of these hormones is cortisol.

What Is Cortisol?

Cortisol is produced by the adrenal glands and plays a vital role in the body's stress response. When we are exposed to a stressful situation, cortisol helps increase blood sugar levels and blood pressure, and suppresses the immune system. In short, cortisol helps the body prepare for and respond to stress (McEwen, 2008). While this may sound like a negative thing, cortisol is essential for good health: it helps the body adapt to changes and recover from challenges.

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Cortisol levels are highest in the morning, helping wake the body up and prepare it for the day ahead. They then gradually decline throughout the day, reaching their lowest levels at night. These daily fluctuations are known as the cortisol circadian rhythm. The body's internal clock controls this rhythm, which is reset each day by exposure to light. Several factors can disrupt the cortisol circadian rhythm, including sleep deprivation, shift work, and chronic stress (McEwen, 2008).

Cortisol and General Health

Excess cortisol has been linked in research to weight gain, elevated blood pressure, type 2 diabetes, and heart disease. It can also interfere with cognitive function, namely learning and memory, and has been associated with depression and anxiety. In addition, cortisol suppresses the immune system, making people more susceptible to illness. On the other hand, when cortisol levels are chronically low, it can lead to fatigue, difficulty concentrating, low blood pressure, and muscle weakness.

Cortisol and Muscle Development

One of the most well-known effects of high cortisol levels is that it can lead to muscle atrophy, or the loss of muscle tissue. When cortisol levels are elevated, the body breaks down muscle proteins to use the amino acids for energy, in a process known as protein catabolism. In addition, cortisol inhibits the production of new muscle cells, further contributing to muscle loss. This can be a major setback for professional and aspiring athletes, as it takes time and effort to build up muscle mass.

Cortisol and Body Fat

Cortisol also plays an important role in regulating metabolism and can impact your waistline. When you are stressed, your body releases cortisol, which signals your body to store more fat, especially around the abdomen. In times of stress, your body believes it needs energy reserves in case of emergency. Additionally, high cortisol levels can lead to cravings for high-sugar and high-fat foods, which can also contribute to weight gain. On the other hand, low cortisol levels can result in difficulty losing weight, fatigue, and muscle weakness.

Nutrients and Ingredients Studied for Cortisol Balance

Supplements can play a role in supporting cortisol balance and your body's natural equilibrium, in conjunction with a healthy diet and lifestyle. Key ingredients researched in this space include:

Ashwagandha

An adaptogenic herb used since at least 6000 BC to help the body cope with physical and mental stress. Research shows this extract may reduce symptoms of chronic stress, such as low mood or anxiety, and improve cognition and psychometric performance in those who take it regularly (Chandrasekhar, 2012).

Rhodiola

A hardy plant that grows in the cold, mountainous regions of Europe and Asia, traditionally used for fatigue, anxiety, and low mood. Research suggests rhodiola may help decrease cortisol levels and support recovery times after heavy weight training (Olsson, 2009).

Zinc

Involved in cell growth and division, DNA synthesis, wound healing, and hormone regulation. Studies suggest maintaining sufficient zinc levels supports stable cortisol levels over time, while prolonged stress can deplete zinc stores (Brandão-Neto, 1990).

Magnesium

Involved in over 300 biochemical reactions, including energy production, DNA replication, and protein synthesis, and essential for healthy nervous system and muscle function. Thought to help keep cortisol levels in check, supporting reduced stress and relaxation (Cuciureanu, 2011).

Selenium

A trace mineral found in soil, water, and food around most of the world (New Zealand soil is notably low in selenium). One study found that supplementing with selenium for eight weeks was associated with a 33% reduction in cortisol levels among people reporting high stress (Torres, 2021).

Taurine

An amino acid found throughout the body, including the brain, skeletal muscle, and heart, involved in detoxification, protein synthesis, and cell membrane stability. Research suggests cortisol and taurine interact during the stress response, with taurine helping protect cells from stress-related damage.

Do not overlook sleep: one of the most effective levers for cortisol balance is simply getting enough restorative sleep. Sleep-deprived individuals show elevated cortisol throughout the day compared with well-rested individuals, suggesting REM sleep plays a meaningful role in regulating the cortisol rhythm (Hirotsu, 2015).

Recommended Supplements to Support Cortisol Balance

Our supplement recommendations below cover stress support through to recovery and sleep. Each formula is built around researched adaptogenic ingredients, in conjunction with a healthy diet and lifestyle.

Not sure where to start? Contact us for personalised advice and recommendations.

Inception Labs Reprieve

An advanced stress support formula featuring ashwagandha, rhodiola, schisandra, and turmeric, studied for their role in supporting the body's natural response to everyday stress, relaxation, and overall wellbeing, in conjunction with a healthy diet and lifestyle.

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Inception Labs Aceso

An advanced recovery support formula featuring ashwagandha, rhodiola, schisandra, and turmeric, studied for their role in supporting recovery following physical activity, restful sleep, and healthy muscle and joint function, in conjunction with a healthy diet and lifestyle.

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Final Thoughts

Cortisol is not the enemy: it is a hormone your body needs to adapt, recover, and function day to day. The goal is balance, not elimination. Prioritising sleep, managing stress, and supporting your nutrient status are the foundations, with targeted adaptogenic supplementation as a helpful addition, in conjunction with a healthy diet and lifestyle.

Dr Matt Walley

Dr Matt Walley, PhD

CEO and Managing Director of the wider Inception Group (Supplement Solutions, Inception Labs, Inception Gym, Inception Nutrition), Matt holds a PhD in Structural Equation Modelling and Cognitive Psychology. With over 20 years of industry experience, Matt's expertise extends across supplementation, nutrition, and training, with a particular interest in neuropharmacology. Outside of the health and fitness space, Matt is Managing Director of a linguistics and consumer psychographics AI suite, and owner of a local martial arts school in Christchurch, New Zealand.

Original research and authorship: Walley, M., Walley, E. (2022). Managing cortisol for the benefit of fitness and general health.

References

  • McEwen, B. S. (2008). Central effects of stress hormones in health and disease: Understanding the protective and damaging effects of stress and stress mediators. European Journal of Pharmacology, 583(2-3), 174-185. https://doi.org/10.1016/j.ejphar.2007.11.071
  • Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomised double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3), 255-262. https://doi.org/10.4103/0253-7176.106022
  • Olsson, E. M., von Schéele, B., & Panossian, A. G. (2009). A randomised, double-blind, placebo-controlled, parallel-group study of the standardised extract shr-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue. Planta Medica, 75(2), 105-112. https://doi.org/10.1055/s-0028-1088346
  • Hirotsu, C., Tufik, S., & Andersen, M. L. (2015). Interactions between sleep, stress, and metabolism: From physiological to pathological conditions. Sleep Science, 8(3), 143-152. https://doi.org/10.1016/j.slsci.2015.09.002
  • Kulkarni, M. P., & Juvekar, A. R. (2008). Attenuation of acute and chronic restraint stress-induced perturbations in experimental animals by Nelumbo nucifera Gaertn. Indian Journal of Pharmaceutical Sciences, 70(3), 327-332. https://doi.org/10.4103/0250-474X.42982
  • Cerit, H., Jans, L. A. W., & Van der Does, W. (2013). The effect of tryptophan on the cortisol response to social stress is modulated by the 5-HTTLPR genotype. Psychoneuroendocrinology, 38(2), 201-208.
  • Brandão-Neto, J., de Mendonça, B. B., Shuhama, T., Marchini, J. S., Pimenta, W. P., & Tornero, M. T. (1990). Zinc acutely and temporarily inhibits adrenal cortisol secretion in humans: A preliminary report. Biological Trace Element Research, 24(1), 83-89. https://doi.org/10.1007/BF02789143
  • Cuciureanu, M. D., & Vink, R. (2011). Magnesium and stress. In R. Vink & M. Nechifor (Eds.), Magnesium in the Central Nervous System. University of Adelaide Press. https://www.ncbi.nlm.nih.gov/books/NBK507250/
  • Torres, D. J., Alfulaij, N., & Berry, M. J. (2021). Stress and the brain: An emerging role for selenium. Frontiers in Neuroscience, 15, 666601. https://doi.org/10.3389/fnins.2021.666601