Reducing cortisol: review of the most popular dietary supplements in the market

Reducing cortisol: review of the most popular dietary supplements in the market

Chapter 1: Cortisol – stress hormone and its effect on the body

The cortisol, often called the “stress hormone”, is a glucocorticoid hormone produced by the adrenal cortex. Its synthesis is regulated by a hypothalamic-pituitary-adrenal (GAG) axis. In response to stress, the hypothalamus is released by corticotropin-releasing hormone (KRG), which stimulates the pituitary gland to the production of adrenocorticotropic hormone (ACTH). ACTH, in turn, stimulates the adrenal glands to the production of cortisol.

Cortisol functions:

• Regulation of blood glucose levels: Cortisol increases the level of glucose in the blood through gluconeogenesis (the formation of glucose from non -tedious sources) in the liver and a decrease in glucose utilization in peripheral tissues.
• Immunomodulation: In the short term, cortisol has an anti -inflammatory effect, suppressing immune reactions. However, the chronically increased level of cortisol can suppress the immune system, making the body more susceptible to infections.
• Regulation of blood pressure: Cortisol affects the sensitivity of blood vessels to vasoconstrictors such as adrenaline, which helps to maintain blood pressure.
• Bone metabolism: Cortisol can reduce bone formation and increase bone resorption, which increases the risk of osteoporosis at a chronically increased level.
• Stress reaction: The cortisol plays a key role in the reaction “Beat or Run”, preparing the body to struggle or escape from the threat.
• Sleep regulation: Cortisol usually has a daily rhythm, with the highest level in the morning and the lowest level at night. Violations of this rhythm can lead to sleep problems.
• Memory function: Cortisol can affect memory consolidation, but a chronically high level can negatively affect cognitive functions.

Symptoms of a high level of cortisol (hypercortisolism):

The chronically increased level of cortisol, also known as hypercortisolism or cushing syndrome, can cause a wide range of symptoms, including:

• Weight gain: Especially in the abdomen (abdominal obesity) and face (“moon -like face”).
• Fatigue and weakness: Despite a sufficient rest.
• High blood pressure (hypertension):
• High blood sugar (hyperglycemia) or type 2 diabetes:
• Irritability, anxiety and depression:
• Insomnia or other sleep disturbances:
• Thin skin, easily formed bruises:
• Slow wound healing:
• Acne:
• In women: irregular menstruation or their absence (amenorrhea):
• Libido decrease:
• Muscle weakness:
• Osteoporosis:
• Mental disorders: In severe cases.
• Crimson stretch marks (striae) on the stomach, hips and chest:
• “Buwolin Gorb” (fat deposits in the neck and upper back):

Causes of an increased level of cortisol:

• Stress: Chronic stress, both physical and emotional, is the most common cause of an increased level of cortisol.
• Medication: Some drugs, such as corticosteroids (prednisone, dexamethasone), can cause hypercortisolism.
• Adrenal gland tumors: Tumors producing cortisol can lead to its excess production.
• Playfall tumors: Tumors producing ACTH can stimulate the adrenal glands to excess cortisol. (Kushing’s disease)
• Ectopic ACTH products: Some tumors located outside the pituitary gland, for example, lung cancer, can produce ACTH.

Diagnosis of high level of cortisol:

Diagnosis of hypercortisolism usually includes:

• Blood test for cortisol: Measurement of the level of cortisol in the blood at different times of the day.
• Urine analysis for cortisol: Measurement of the amount of cortisol isolated in the urine within 24 hours.
• Dressamethasone suppression test: Assessment of the ability of dexamethasone (synthetic corticosteroid) suppress the production of cortisol.
• MRI or CT of the pituitary gland and adrenal glands: To identify tumors.

The importance of maintaining a healthy level of cortisol:

Maintaining a healthy level of cortisol is crucial for general health and well -being. Chronically increased level of cortisol can lead to serious health problems, such as obesity, diabetes, hypertension, osteoporosis, depression and immunosuppression. Maintaining a healthy lifestyle, including stress management, sufficient sleep, healthy nutrition and regular physical exercises, is important for maintaining the normal level of cortisol. In some cases, additives may be useful, which are claimed to help reduce the level of cortisol.

Chapter 2: Bada to reduce cortisol: review and mechanism of action

The market presents a wide range of dietary supplements, which are advertised as a means to reduce the level of cortisol. It is important to note that the effectiveness of these additives can vary, and not all of them have sufficient scientific support. Before taking any additives to reduce cortisol, you need to consult a doctor.

The most popular dietary supplements to reduce cortisol:

1. Ashwaganda (withania somnifera):

   • The mechanism of action: Ashvaganda is an adaptogen, grass, which is believed to help the body adapt to stress. It is assumed that it affects the GGN axis, modulating the release of cortisol. Some studies show that Ashvagand can reduce the level of cortisol and improve the symptoms of stress, anxiety and insomnia. It can also have antioxidant and anti -inflammatory properties. Studies show the influence on the receptors of the GABA, which can help reduce anxiety.
   • Scientific data: Several studies have shown the positive effect of Ashvaganda on a decrease in cortisol level and improving stress indicators. Nevertheless, additional studies with larger samples and strict design are needed.
   • Side effects: Ashvaganda is usually considered safe, but can cause side effects, such as stomach disorder, diarrhea and drowsiness. It is not recommended for pregnant and lactating women, as well as people with autoimmune diseases or thyroid diseases. It can also interact with some drugs.

2. Phosphateidix (PS):

   • The mechanism of action: Phosphatidylserin is a phospholipid, which is a component of cell membranes, especially in the brain. It is believed that it helps to reduce the level of cortisol, modulating the activity of the GGN axis. He can inhibit the release of the ACC from the pituitary gland in response to stress. PS is also involved in transmitting signals between brain cells and can improve cognitive functions.
   • Scientific data: Some studies have shown that PS can reduce the level of cortisol caused by physical exercises or psychological stress. However, the research results are ambiguous, and additional studies are needed.
   • Side effects: Phosphatidylserin is usually considered safe, but can cause side effects, such as stomach disorder, insomnia and heartburn. In the past, PS was received from the cow’s brain, but at present it is most often obtained from soy or sunflower to avoid the risk of transmission of diseases.

3. Rhodiola pink (Rhodiola rosea):

   • The mechanism of action: Rhodiola pink is an adaptogen, grass, which is believed to help the body adapt to stress. She can influence the level of cortisol, modulating the release of stress hormones. It is assumed that it improves stress resistance, increases energy and improves cognitive functions. It is believed that Rhodiola affects the level of neurotransmitters, such as serotonin and dopamine.
   • Scientific data: Some studies have shown that Rodiola Pink can reduce cortisol level and improve stress, fatigue and depression symptoms. However, additional studies with larger samples are needed.
   • Side effects: Rhodiola pink is usually considered safe, but can cause side effects, such as insomnia, irritability and dizziness. It can interact with some drugs, especially antidepressants.

4. L-theanine:

   • The mechanism of action: L-theanine is an amino acid that is contained in tea (Camellia sinensis). It is believed that it promotes relaxation and reduces stress without causing drowsiness. L-theanine can affect the level of neurotransmitters in the brain, such as GABA, Dopamine and serotonin. It can also increase alpha wave activity in the brain, which is associated with a state of relaxation and attentiveness.
   • Scientific data: Some studies have shown that L-theanine can reduce the level of cortisol in response to stress and improve subjective sensations of stress and anxiety. It can also improve cognitive functions, such as attention and memory.
   • Side effects: L-theanine is usually considered safe and has few side effects. In rare cases, it can cause headache or stomach.

5. Magnesium:

   • The mechanism of action: Magnesium is an important mineral that is involved in many physiological processes, including the regulation of the nervous system and muscle function. Magnesium deficiency can aggravate stress and anxiety. Magnesium can help reduce the level of cortisol, maintaining the normal function of the GGN axis. It can also improve sleep quality, which indirectly helps to reduce cortisol levels. Magnesium is involved in the regulation of the release of neurotransmitters, such as GABA.
   • Scientific data: Studies show that magnesium can reduce cortisol level and improve stress and anxiety symptoms. However, additional studies are needed to determine the optimal dose and form of magnesium.
   • Side effects: High doses of magnesium can cause diarrhea, nausea and cramps in the abdomen. Some forms of magnesium, such as magnesium oxide, are worse absorbed than others, such as magnesium citrate or magnesium glycinate. Magnesium can interact with some drugs such as antibiotics and diuretics.

6. B vitamins B:

   • The mechanism of action: Vitamins of group B, especially B5 (pantothenic acid), B6 ​​(pyridoxin) and B12 (cobalamin), play an important role in the functioning of the nervous system and metabolism of stress hormones. Pantotenic acid is necessary for the synthesis of coherent A, which is involved in the production of adrenal hormones, including cortisol. Vitamin B6 is involved in the synthesis of neurotransmitters, such as serotonin and GABA, which regulate mood and stress. Vitamin B12 is necessary for the normal function of the nervous system and can help reduce fatigue associated with stress. It is believed that they support the work of the adrenal glands.
   • Scientific data: Some studies show that the deficiency of group B vitamins can aggravate stress and anxiety. Reception of additives with group B vitamins can help reduce stress and improve mood. However, additional studies are needed to determine how effective B vitamins reduce the level of cortisol directly.
   • Side effects: B vitamins are usually considered safe, but high doses of some vitamins of group B, such as B6, can cause neurological problems.

7. Melatonin:

   • The mechanism of action: Melatonin is a hormone produced by the pineal gland that regulates the sleep-bonding cycle. It does not reduce cortisol directly, but can help improve sleep, which indirectly helps to reduce the level of cortisol. A poor dream can increase the level of cortisol, so improving sleep with melatonin can help reduce stress.
   • Scientific data: Studies show that melatonin can improve sleep quality and reduce the time of falling asleep. It can also have antioxidant and anti -inflammatory properties.
   • Side effects: Melatonin is usually considered safe, but can cause side effects, such as drowsiness, headache and dizziness. It can interact with some drugs such as anticoagulants and immunosuppressants.

8. Adaptogenic Complex:

   • The mechanism of action: Some dietary supplements contain a combination of adaptogens, such as Ashvaganda, Rodiola Pink, Eleutherococcus (Siberian ginseng) and others. It is assumed that the synergistic effect of these herbs helps the body to better adapt to stress and reduce the level of cortisol.
   • Scientific data: The effectiveness of adaptogens complexes depends on the specific composition and dosage. Additional studies are needed to evaluate the effectiveness and safety of these complexes.
   • Side effects: The side effects of adaptogens complexes depend on the ingredients and dosage. It is important to familiarize yourself with the composition and possible side effects of each ingredient.

9. Gaba (Gaba):

   • The mechanism of action: GABA (gamma-aminomatic acid) is the main brake neurotransmitter in the brain. It helps to reduce nervous excitement and promotes relaxation. It is believed that additives with the GABA can reduce the level of cortisol, increasing the activity of the GABA in the brain. However, there are disputes about how effective the GABA accepted by orally can penetrate through the hematoencephalic barrier.
   • Scientific data: Some studies have shown that GABA can reduce cortisol levels and improve stress and anxiety symptoms. However, additional studies are needed to confirm these results.
   • Side effects: GABA is usually considered safe, but can cause side effects, such as drowsiness, tingling and nausea.

Important comments:

• Quality of additives: The quality of dietary supplements can vary depending on the manufacturer. It is important to choose additives from reputable brands that are tested for cleanliness and efficiency. Look for products certified by third -party organizations (for example, NSF International, USP).
• Dosage: The dosage of additives to reduce cortisol can vary depending on the product and individual needs. It is important to follow the instructions on the label and consult a doctor.
• Interaction with drugs: Some additives can interact with medicines. It is important to inform your doctor about all the additives that you accept.
• Individual reaction: The reaction to additives can vary from person to person. Not all additives work for everyone.
• Do not replace a healthy lifestyle: Bades should not be considered as a replacement of a healthy lifestyle, including stress management, sufficient sleep, healthy nutrition and regular physical exercises.

Chapter 3: Stress Management as a key factor in cortisol reduction

Although dietary supplements can be useful for reducing the level of cortisol, stress management is a key factor in maintaining a healthy level of cortisol. Chronic stress is the main reason for the increased level of cortisol, so stress stress stress should be an integral part of any plan to reduce cortisol.

Effective stress management strategies:

1. Regular physical exercises:

   • Physical exercises are a great way to reduce stress and improve mood. They stimulate the production of endorphins, which have an anesthetic and improving the mood of the effect. It is recommended to engage in moderate physical exercises, such as walking, running, swimming or cycling, at least 30 minutes a day, most days of the week. It is important to avoid excessive exercises, especially during periods of severe stress, as this can increase the level of cortisol. The combination of cardio and strength training can be optimal.

2. Practices of awareness and meditation:

   • Meditation and practices of awareness help to focus on the present moment and reduce anxiety and stress. They include techniques, such as deep breathing, scanning of the body and attentive observation of thoughts and feelings without condemnation. Regular practice of meditation can reduce the activity of the GGN of the axis and reduce the level of cortisol. There are various types of meditation, such as awareness meditation, transcendental meditation and meditation of loving kindness. Applications for meditation can be useful for beginners.

3. Sufficient sleep:

   • The lack of sleep can increase the level of cortisol and aggravate stress. It is important to sleep 7-9 hours a day. The creation of a regular sleep schedule, a quiet and dark bedroom and the avoidance of caffeine and alcohol before going to bed can help improve the quality of sleep. It is important to avoid the use of electronic devices before bedtime, as blue light can suppress the production of melatonin.

4. Healthy nutrition:

   • Healthy nutrition plays an important role in stress management. It is important to avoid processed products, sugar and excess caffeine. The use of enough fruits, vegetables, whole grains and low -fat protein can help maintain the health of the adrenal glands and reduce the level of cortisol. Omega-3 fatty acids contained in oily fish, nuts and seeds can have anti-inflammatory properties and help reduce stress.

5. Social support:

   • Support from family and friends can help reduce stress and improve mood. Communication with loved ones, participation in social events and volunteering can give a sense of belonging and reducing the feeling of loneliness.

6. Relaxation techniques:

   • Relaxation techniques, such as progressive muscle relaxation, autogenic training and visualization, can help reduce muscle stress and reduce stress.

7. Hobbies and classes bringing pleasure:

   • Classes that bring pleasure and distract from everyday worries can help reduce stress. It can be reading, drawing, listening to music, gardening or any other lesson that brings joy and relaxation.

8. Time management:

   • Poor time control can cause stress and anxiety. It is important to learn to effectively plan your time, set priorities and delegate tasks. The use of an organizer or a time management application can help organize your day and reduce the feeling of overload.

9. Avoiding negative incentives:

   • Limit the impact of negative news and social networks, as they can enhance stress and anxiety.

10. Professional help:

    • If stress becomes uncontrolled and interferes with everyday life, it is important to seek professional help to a psychologist or psychotherapist. Cognitive-behavioral therapy (KPT) can be effective for managing stress and anxiety.

Chapter 4: Diet and lifestyle to maintain a healthy level of cortisol

Along with stress management, diet and lifestyle play an important role in maintaining a healthy level of cortisol.

Dietary recommendations:

• Balanced nutrition: Use a variety of foods rich in nutrients, including fruits, vegetables, whole grain products, low -fat protein and healthy fats.
• Blood sugar control: Avoid products with a high glycemic index, which can cause sharp fluctuations in blood sugar and increase cortisol levels. Give preference to products with low glycemic index, such as vegetables, low sugar fruits, whole grain products and legumes.
• Limit caffeine consumption: Caffeine can stimulate the production of cortisol. Limit the consumption of coffee, tea and energy drinks, especially in the afternoon.
• Moderate alcohol consumption: Alcohol can disrupt sleep and increase the level of cortisol. Limit alcohol consumption or avoid it completely.
• Sufficient water consumption: Dehydration can increase the level of cortisol. Drink enough water during the day.
• Omega-3 fatty acids: Use products rich in omega-3 fatty acids, such as fatty fish (salmon, sardines, macrel), nuts and flax seeds. Omega-3 fatty acids have anti-inflammatory properties and can help reduce stress.
• Products rich in magnesium: Use products rich in magnesium, such as dark green leafy vegetables, nuts, seeds and legumes. Magnesium helps regulate the nervous system and reduce stress.
• Probiotics: Maintain intestinal health, using products rich in probiotics, such as yogurt, kefir and sauerkraut. The intestinal health is associated with mental health and can affect the level of stress.

Recommendations on lifestyle:

• Regular sleep mode: Go to bed and wake up at the same time every day, even on weekends, to install a regular sleep-bonding cycle.
• Create a relaxing routine before bedtime: Take a warm bath, read the book or listen to relaxing music before going to bed.
• Avoid using electronic devices before bedtime: Blue light from electronic devices can suppress the production of melatonin.
• Regular physical exercises: Take moderate physical exercises, such as walking, running, swimming or cycling, at least 30 minutes a day, most days of the week.
• Spend time in nature: Natural walks can help reduce stress and improve mood.
• Practice deep breathing and relaxation techniques: Practice deep breathing, meditation or other relaxation techniques.
• Limit the effects of stress factors: If possible, avoid situations and people who cause stress.
• Find the hobbies and classes that bring you pleasure: Do what you like and what helps you relax.
• Socialize: Spend time with your family and friends who support you.

Chapter 5: Additional factors affecting the level of cortisol

In addition to dietary supplements, stress and lifestyle, there are other factors that can affect the level of cortisol.

• Times of Day: The level of cortisol is usually the highest in the morning and the lowest night.
• Age: The level of cortisol can increase with age.
• Pregnancy: The level of cortisol increases during pregnancy.
• Medical conditions: Some medical conditions, such as Kushing Syndrome, Addison’s disease and depression, can affect the level of cortisol.
• Medicines: Some drugs, such as corticosteroids, can increase the level of cortisol.
• Diseases: Acute and chronic diseases can increase the level of cortisol.
• Surgical interventions: Surgical interventions can increase the level of cortisol.
• Pain syndromes: Chronic pain can increase the level of cortisol.
• Genetics: A genetic predisposition can affect the level of cortisol.
• Socio-economic status: Low socio-economic status may be associated with a higher level of cortisol due to increased stress.

Final thoughts:

Reducing the level of cortisol is a multifaceted process that requires an integrated approach. Bades can be useful in combination with stress management, a healthy lifestyle and a diet. It is important to remember that the effectiveness of dietary supplements can vary, and consultation with a doctor is necessary before taking any additives. Stress management is a key factor in maintaining a healthy level of cortisol, and stress control strategies should be an integral part of any plan to reduce cortisol. Maintaining a healthy lifestyle, including sufficient sleep, healthy diet and regular physical exercises, is also important for maintaining the normal level of cortisol. It is important to remember that each person is individual, and what works for one person may not work for another. Experiment with different strategies and find what is best suited for you.

This article aims to provide a comprehensive overview of cortisol reduction strategies and popular supplements. It emphasizes the importance of a holistic approach that includes stress management, lifestyle modifications, and dietary changes. Remember to consult with a healthcare professional before making any significant changes to your diet or supplement regimen.