As women enter their 40s, managing stress and hormonal balance becomes increasingly important. One hormone that tends to be all the buzz in today’s high stress and busy world is cortisol—the body’s primary stress hormone.
Chronic stress, poor sleep, and imbalanced hormones can lead to persistently high cortisol levels, which can contribute to symptoms like anxiety, weight gain, fatigue, and even more serious health issues over time. Thankfully, there are supplements that may help reduce cortisol and support overall well-being.
That being said, maintaining a healthy lifestyle, such as eating a balanced diet, working on mental health and stress relief techniques and maintaining healthy relationships is still the best way to reduce your cortisol levels naturally.
Here are some of the top supplements that can help lower cortisol for women over 40:
1. Ashwagandha
Ashwagandha is one of the most well-known and researched adaptogenic herbs. It has been shown to help the body adapt to stress by balancing cortisol levels. In a study published in the Indian Journal of Psychological Medicine, ashwagandha was found to significantly reduce cortisol levels and improve stress resilience. This herb can be especially helpful during perimenopause and menopause, as it also has potential benefits for mood, energy, and sleep.
How it works: Ashwagandha is believed to help balance cortisol by supporting the adrenal glands, which are responsible for producing cortisol. It may also help reduce feelings of anxiety and promote relaxation.
Dosage: Typical doses range from 300 mg to 500 mg per day, taken in capsule or powder form.
2. Rhodiola Rosea
Rhodiola is another powerful adaptogen that has been shown to help lower cortisol levels and improve resilience to stress. It works by supporting the adrenal glands and may help to enhance mood, energy, and mental clarity. Studies suggest that Rhodiola can reduce fatigue and improve endurance, which is particularly helpful during periods of high stress or hormonal fluctuation.
How it works: Rhodiola helps balance the body’s stress response by regulating cortisol production. It also has antioxidant properties that help fight oxidative stress.
Dosage: A typical dosage is 200–400 mg per day, often taken in the morning due to its energizing effects.
3. Phosphatidylserine
Phosphatidylserine is a phospholipid that plays an important role in cellular function, particularly in the brain. It has been shown to reduce cortisol levels, especially in response to acute stress. In one study, taking phosphatidylserine was found to lower cortisol levels and improve cognitive performance in individuals who were exposed to stress.
How it works: Phosphatidylserine helps modulate the cortisol response during stressful situations by supporting healthy adrenal function and stabilizing the stress-response system.
Dosage: Typical doses range from 100 mg to 400 mg per day, with higher doses often used to manage acute stress.
4. Magnesium
Magnesium is a mineral that plays a crucial role in over 300 biochemical reactions in the body, including muscle and nerve function, energy production, and stress regulation. Magnesium has a calming effect on the nervous system and may help to lower cortisol levels, especially when combined with other relaxation practices like deep breathing or meditation.
How it works: Magnesium works by supporting the body’s ability to regulate the stress response. It also has a relaxing effect on muscles and may help improve sleep quality, both of which can further reduce cortisol.
Dosage: Magnesium is commonly taken in doses of 300–400 mg per day. Magnesium glycinate is often recommended for better absorption and fewer gastrointestinal side effects.
5. L-Theanine
L-theanine is an amino acid found in tea, particularly green tea. It is known for its relaxing effects and ability to reduce stress without causing drowsiness. Research has shown that L-theanine can help lower cortisol levels, improve mood, and support overall mental clarity.
How it works: L-theanine promotes relaxation by increasing alpha brain waves and balancing neurotransmitter levels, including serotonin and dopamine. This calming effect can help reduce the body’s stress response, thus lowering cortisol levels.
Dosage: Most studies suggest a dose of 100–200 mg of L-theanine, taken once or twice a day, especially during times of high stress.
6. Vitamin C
Vitamin C is an essential nutrient with antioxidant properties that help combat oxidative stress. Interestingly, studies have shown that vitamin C can also help lower cortisol levels, especially after periods of acute stress. It’s particularly beneficial for women who may experience higher cortisol levels during times of hormonal change, such as perimenopause and menopause.
How it works: Vitamin C supports adrenal function and can help reduce the physiological effects of stress, including high cortisol levels. It also plays a key role in immune function and collagen production, which are both important for women’s health in their 40s and beyond.
Dosage: A typical dose ranges from 500 mg to 1,000 mg per day, depending on individual needs and dietary intake.
7. Probiotics
Gut health and stress are more connected than you might think. A healthy gut microbiome plays a significant role in regulating the body’s stress response and cortisol levels. Studies have shown that certain probiotics can help reduce cortisol and improve emotional well-being by promoting gut health and reducing inflammation.
How it works: Probiotics help maintain a healthy balance of beneficial bacteria in the gut, which in turn supports proper hormone balance, including cortisol. A healthy gut can also reduce the inflammation that may contribute to stress and cortisol production.
Dosage: Look for a probiotic supplement that contains a variety of beneficial strains, with doses typically ranging from 5 to 10 billion CFUs (colony-forming units) per day.
8. Holy Basil
Holy Basil, also known as Tulsi, is another adaptogen that has been traditionally used to manage stress and lower cortisol levels. This herb has powerful antioxidant and anti-inflammatory properties, making it ideal for women over 40 who are experiencing high stress due to hormonal fluctuations.
How it works: Holy Basil works by balancing cortisol levels and promoting a sense of calm. It can also help improve mood and mental clarity, making it a great supplement for both physical and emotional well-being.
Dosage: The recommended dosage for Holy Basil is typically around 300–600 mg per day, in capsule or tincture form.
Final Thoughts
Cortisol management is essential for overall health and well-being, especially for women over 40 who may be dealing with increased stress or hormonal changes. The supplements listed above can help lower cortisol, improve mood, reduce anxiety, and promote better sleep—essential factors for maintaining hormonal balance and overall vitality.
That said, it’s important to remember that supplements should complement, not replace, a healthy lifestyle. Combining these supplements with stress management techniques such as yoga, mindfulness meditation, regular exercise, and a balanced diet can go a long way in supporting your health as you navigate your 40s and beyond.
Always consult with your healthcare provider before adding new supplements to your routine, especially if you have underlying health conditions or take prescription medications.
By taking proactive steps to manage your cortisol levels, you can feel more in control, energized, and balanced as you age gracefully.
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