Written by Dr. Craig Mortensen, DC, IFMCP, QME, IFM-Certified | November 2026
You’re dragging all day, then wide awake at 11 p.m. Your waistline is creeping up even though you’re eating better than ever. You’ve seen the videos; you’re pretty sure it’s cortisol, and there’s a bottle of something sitting in your cart right now.
Hold that thought. Cortisol may well be part of the problem, but it doesn’t always run high. In plenty of worn-out people, it’s actually low or flat by the afternoon. If you take something to push it down, you’ve just drained the gas from a car that’s already running on empty.
So let’s talk about which supplements actually have research behind them, which ones we use in our office, who should steer clear, and the lifestyle changes that move the needle more than any capsule ever will.
Cortisol Isn’t the Bad Guy
Cortisol gets a terrible reputation, but you couldn’t live without it. It gets you out of bed in the morning, keeps your blood sugar steady, manages inflammation, and helps you respond when life throws a curveball.
The problem isn’t cortisol. The problem is the rhythm. A healthy cortisol pattern looks like a ski slope: highest within about 30 minutes of waking, then gradually tapering through the day so it’s lowest at bedtime. That’s what lets you feel alert in the morning and sleepy at night.
Chronic stress bends that slope out of shape. Some people end up with cortisol that’s too high at night (“tired but wired”). Others run hot for so long that their pattern flattens out, and they drag all day. Most people are somewhere in between, and that’s exactly why guessing doesn’t work.
Signs Your Cortisol May Be Out of Balance
A cortisol rhythm that’s out of whack can show up in a lot of ways:
Trouble falling asleep, or waking between 2 and 4 a.m. and not getting back to sleep
Feeling exhausted in the morning but getting a “second wind” at night
Afternoon energy crashes and sugar or caffeine cravings
Weight gain around the midsection that doesn’t respond to diet and exercise
Feeling anxious, irritable, or “on edge” more often than not
Getting sick more often, or taking longer to recover
Brain fog and trouble concentrating
Notice that a lot of those overlap with thyroid problems, blood sugar issues, perimenopause, sleep apnea, and depression. That’s why I don’t hand out cortisol supplements based on a symptom checklist. These symptoms are clues, not a diagnosis.
In our office, we usually test cortisol with a four-point saliva or dried urine test, which measures your levels at several times across the day. A single morning blood draw only gives you one frame of a whole movie. The pattern is what tells us whether you need to bring cortisol down, help your body make more at the right time, or fix the timing.
One important note: true cortisol diseases, like Cushing’s syndrome (too much) or Addison’s disease (too little), are medical conditions that need proper diagnosis and treatment. Supplements are not a treatment for either. And if you take a steroid medication like prednisone or hydrocortisone, don’t stop or change it on your own. Talk to your prescriber first.
Wired at night and wiped out by 3 p.m.? Your cortisol pattern can tell us whether you need to calm it down or build it back up. Call Premier IFM at (833) 372-7244 to find out what your cortisol is really doing.
The Best Supplements to Lower Cortisol
There is a lot of research on ingredients that lower cortisol, and we have compiled a list of the ones with the most supporting evidence. Some have stronger evidence than others, and I’ll share that too.
Ashwagandha is the most studied herb for cortisol, and the research is pretty consistent. A 2025 meta-analysis of 15 randomized controlled trials found that ashwagandha significantly lowered cortisol, perceived stress, and anxiety scores compared to placebo after eight weeks. Most of those studies were done in adults who were already stressed, which is exactly who’s searching for this. It isn’t for everyone, though, and I’ll cover the safety concerns below.
Magnolia and phellodendron bark (sold as the patented blend Relora) have been studied together for stress. In one small four-week study of moderately stressed adults, the group taking the blend had 18% lower salivary cortisol than the placebo group, along with less fatigue, tension, and anger. It’s a promising study, but it's the only one, and it's a small one.
L-theanine is the amino acid that gives green tea its calm-but-alert quality. It’s been shown to support relaxation without sedation, and some research suggests it may blunt the cortisol response to stress.
Rhodiola is an adaptogen best known for stress-related fatigue. In a randomized trial of people with burnout and fatigue, four weeks of rhodiola improved fatigue and concentration and lowered the cortisol response to waking. Rhodiola can be a bit stimulating, so it’s usually better earlier in the day.
Holy basil (tulsi), Panax ginseng, and eleuthero are other adaptogens with a long history of use for stress. Holy basil has one well-designed trial showing lower cortisol after eight weeks, but overall the human research on these herbs is thinner, so I see them as team players in a formula rather than stand-alone stars.
Magnesium is involved in hundreds of reactions in the body, including how your nervous system handles stress, and many people don’t get enough. Direct evidence that magnesium lowers cortisol is limited, but some research suggests it may ease feelings of anxiety, especially in people prone to it.
Cortisol Reduction Supplements We Use at Premier IFM
We use a variety of Cortisol supplements depending on the patient's test results. I don’t believe in one-size-fits-all. The right formula depends on your cortisol pattern, what else is going on in your body, and what medications you’re taking. Here’s what we use and when.
Supplements When Cortisol Runs High
Cortisol Balancer is my go-to when testing shows cortisol running high, especially when stress is wrecking sleep. It combines the magnolia and phellodendron blend, a studied form of ashwagandha (Sensoril), L-theanine, and banaba leaf. That makes it a nice fit for the stressed-out, can’t-shut-my-brain-off person. Because banaba can affect blood sugar, anyone on diabetes medication should check with their prescriber first.
Endo-Stasis is a broader adaptogen formula for the hypothalamic-pituitary-adrenal (HPA) axis, the communication line between your brain and your adrenal glands. It includes ashwagandha, Panax ginseng, holy basil, rhodiola, and eleuthero, plus vitamin C and pantothenic acid (an active form of vitamin B5). It also contains a small amount of betaine HCl, so it’s not a good fit if you have ulcers or gastritis, or take NSAIDs (like ibuprofen) or steroid medications regularly.
Sleep & Perform is for people whose cortisol stays elevated at night. It combines a sleep-studied ashwagandha extract (Shoden) with a spearmint and green tea extract blend and magnesium glycinate, taken before bed to support restful sleep and better focus the next day.
For Everyday Calm and Better Sleep
Some of the most helpful tools for a stressed-out nervous system aren’t herbs at all. They’re the minerals and amino acids your brain uses to put on the brakes.
Daily Calm is a powdered drink mix I like for people who feel on edge during the day but don’t want anything sedating. It combines L-theanine, GABA, taurine, myo-inositol, and magnesium malate, all of which support the brain’s calming chemistry. Because it’s a powder you mix into water, it’s also a nice option for people who are tired of swallowing capsules.
Mag Neuro-3 is our magnesium formula, and I use it a lot for stress, sleep, and that “my brain won’t shut off” feeling at night. It combines three forms of magnesium, including magnesium L-threonate (Magtein), which animal studies suggest is better at raising magnesium levels in the brain. Many people take it in the afternoon and again before bed.
Supplements When Cortisol is Low or Flat
Cortisol is not only a problem when high, but also low or flat. In this case, we use a different variety of supplements. If your testing shows cortisol that’s low or flat during the day, you don’t want to push it lower. You want to support your body’s ability to make it at the right times.
Adrenal Aid combines rhodiola, cordyceps, and Panax ginseng with vitamin B6 and pantothenic acid (vitamin B5), which your adrenal glands use to make their hormones. It’s more energizing, so it’s best taken earlier in the day.
AdrenaMax isn’t a cortisol-lowering formula. It provides L-tyrosine, which your body uses to make dopamine, norepinephrine, and adrenaline, along with N-acetylcysteine (NAC). We use it for people who are running on empty and struggling with focus and motivation under stress.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Who Should Be Careful With Cortisol Supplements
“Natural” doesn’t mean “safe for everyone.” Please talk with your healthcare provider before starting any of these, especially if any of the following apply to you:
Pregnant or breastfeeding: most of these herbs, ashwagandha in particular, haven’t been shown to be safe.
Thyroid conditions: ashwagandha can raise thyroid hormone levels, which matters if you have hyperthyroidism or Hashimoto’s or take thyroid medication. [CITATION NEEDED] Tyrosine (in AdrenaMax) also needs caution with thyroid conditions.
Liver problems: rare cases of liver injury have been reported with ashwagandha, usually appearing within a few weeks to a few months of starting. [CITATION 4] Stop and call your provider if you notice yellowing skin or eyes, dark urine, or unusual itching.
Autoimmune conditions: some adaptogens can stimulate the immune system.
Bipolar disorder: stimulating adaptogens like rhodiola and ginseng may not be appropriate.
Prescription medications: these herbs may interact with sedatives, antidepressants (especially MAOIs, which interact with tyrosine), blood pressure and diabetes medications, blood thinners (ginseng), immunosuppressants, and thyroid medication. GABA and L-theanine may lower blood pressure. Don’t stop or change any medication without talking to your prescriber.
Kidney disease: your kidneys clear extra magnesium, so don’t take magnesium supplements without your provider’s OK if your kidney function is reduced.
Certain antibiotics and osteoporosis medications: magnesium can interfere with how some antibiotics (like tetracyclines and fluoroquinolones) and bisphosphonates are absorbed, so they usually need to be taken a few hours apart. Ask your pharmacist.
Also, more isn’t better. Several of these formulas contain ashwagandha or rhodiola, so stacking two or three of them can double up on the same herb. That’s one more reason to work with someone who knows what’s in each bottle. The same goes for magnesium. Mag Neuro-3, Daily Calm, and Sleep & Perform all contain it, and too much magnesium from supplements can cause loose stools.
How to Lower Cortisol Naturally (No Capsule Required)
If you take the best cortisol supplement in the world but sleep five hours a night, live on cold brew, and skip lunch, you’re bailing water out of a boat with a hole in it. These habits make the biggest difference.
Protect your sleep like it’s your job. Even partial sleep loss can push cortisol up the following evening. In one study, cutting sleep raised evening cortisol by 37%. Aim for a consistent bedtime, a dark, cool room, and no screens for the last 30 to 60 minutes.
Get morning light. Getting outside within an hour of waking helps anchor your body’s internal clock, which keeps your cortisol slope where it belongs.
Rethink your caffeine timing. Caffeine can raise cortisol, especially when you’re already stressed. If you’re waking up wired at 3 a.m., try cutting off caffeine by noon.
Don’t skip meals. When your blood sugar drops, your body releases cortisol to bring it back up. A breakfast with real protein, plus regular meals with protein, fiber, and healthy fat, helps keep you off that roller coaster. If blood sugar is a bigger issue for you, we can help with that too.
Exercise smart, not punishing. Movement is one of the best stress relievers, but long, intense workouts on top of a stressful life and poor sleep can add to the load. Walking, strength training, and yoga are great foundations. Save the brutal HIIT sessions for when you’re sleeping well.
Take a “nature pill.” In one study, just 20 to 30 minutes sitting or walking somewhere that feels like nature produced the biggest drop in salivary cortisol. No phone, no podcast. Just you and a tree. By the way, this is great for kids too!
Breathe. Slow breathing, meditation, and prayer all shift your nervous system out of fight-or-flight. Even five minutes of slow breathing before bed can help. I particularly love the box breathing: in for 4, hold for 4, out for 4, and hold for 4 - repeat.
Watch the nightcap. Alcohol may help you fall asleep, but it fragments your sleep, prevents you from getting through all 4 stages of sleep, and can raise cortisol.
Stay connected. Time with people you love, laughing, and yes, even hugs, are some of the most underrated stress medicine out there.
The Real Question: Why Is Your Cortisol Off?
This is where functional medicine is different. Lowering cortisol is great, but I want to know why it’s high in the first place. Stress isn’t only what’s on your calendar. Your body also reads these things as stress:
Gut inflammation or infections (gut health)
Blood sugar swings
Chronic inflammation or pain
Poor sleep or untreated sleep apnea (insomnia)
Hormone shifts like perimenopause
Thyroid problems
As I like to say, genetics loads the gun and environment pulls the trigger. If we don’t find what’s driving the stress response, supplements are just a band-aid. A really good band-aid, maybe, but still a band-aid. And if anxiety or low mood is a big part of the picture, that deserves real attention too (depression and anxiety).
You can learn more about how we approach stress and the adrenal glands here.
Tired of guessing which cortisol supplement to take? We’ll test your cortisol rhythm, find what’s driving it, and build a plan that fits your body. Call Premier IFM at (877) 675-7743. We offer both in-office and telehealth appointments for patients throughout Orange County and Southern California.
Be Healthy, Be Happy!
— Dr. Craig Mortensen
Written by Dr. Craig Mortensen, DC, IFMCP, QME, IFM-Certified Functional Medicine Physician and founder of Premier IFM in Placentia, CA, serving patients throughout Orange County and Southern California.
This article is for educational purposes only and is not a substitute for personal medical advice. Talk with your healthcare provider before starting any supplement, especially if you take medications or have a health condition.
