Supplements to Reduce Cortisol and Belly Fat

The Best Supplements to Reduce Cortisol and Belly Fat

Maintaining a healthy balance of cortisol, the primary stress hormone, is essential for overall health and well-being. Elevated cortisol levels can lead to various health issues, including increased belly fat. Fortunately, several supplements can help manage cortisol levels and promote a healthier body composition. This article will explore the best supplements for reducing cortisol and belly fat, along with their pros and cons. Additionally, we will provide a book recommendation for those interested in learning more about cortisol management.

What is Cortisol?

Cortisol is a hormone produced by the adrenal glands in response to stress. While it is crucial for several bodily functions, including metabolism regulation, immune response, and blood pressure maintenance, chronic high levels of cortisol can be harmful. Prolonged elevated cortisol levels are associated with weight gain, particularly in the abdominal area, decreased immune function, and increased risk of chronic diseases such as diabetes and cardiovascular disease.

Best Supplements to Reduce Cortisol

  1. Ashwagandha
    • Pros: Ashwagandha is an adaptogenic herb known for its stress-relieving properties. It helps lower cortisol levels, improve sleep quality, and reduce anxiety. Studies have shown that ashwagandha can significantly reduce cortisol levels and improve overall stress resilience.
    • Cons: Some people may experience digestive issues, headaches, or drowsiness. It’s also not recommended for pregnant or breastfeeding women without consulting a healthcare provider.
  2. Phosphatidylserine
    • Pros: Phosphatidylserine is a phospholipid that plays a key role in brain health. It has been shown to reduce cortisol levels, improve cognitive function, and enhance exercise performance. It’s beneficial for those experiencing chronic stress and athletes.
    • Cons: It may cause mild side effects such as stomach upset and insomnia in some individuals. People with soy allergies should avoid it, as it’s often derived from soy lecithin.
  3. Magnesium
    • Pros: Magnesium is an essential mineral involved in numerous bodily functions, including stress regulation. It helps reduce cortisol levels, improve sleep, and alleviate symptoms of depression and anxiety. Magnesium supplements are available in various forms, such as magnesium glycinate and magnesium citrate.
    • Cons: Excessive magnesium intake can lead to diarrhea, nausea, and abdominal cramping. It’s essential to stick to the recommended dosage.
  4. Rhodiola Rosea
    • Pros: Rhodiola Rosea is another adaptogenic herb that helps the body adapt to stress. It has been shown to reduce cortisol levels, improve mood, and enhance physical and mental performance. It’s particularly effective for combating fatigue and burnout.
    • Cons: Potential side effects include dizziness, dry mouth, and jitteriness. It’s essential to start with a lower dose to assess tolerance.
  5. Omega-3 Fatty Acids
    • Pros: Omega-3 fatty acids, commonly found in fish oil supplements, have anti-inflammatory properties and can help reduce cortisol levels. They also promote heart health, improve brain function, and reduce symptoms of depression.
    • Cons: High doses of omega-3s can cause blood thinning, which may increase the risk of bleeding. Fish oil supplements can also lead to fishy aftertaste and gastrointestinal discomfort in some people.

Book Recommendation

Book Title: “The Cortisol Connection: Why Stress Makes You Fat and Ruins Your Health – And What You Can Do About It” by Shawn Talbott

Description: This book provides an in-depth look at how cortisol impacts your health, particularly in terms of weight gain and belly fat. It offers practical strategies to manage stress, reduce cortisol levels, and improve overall health. Shawn Talbott combines scientific research with actionable advice, making it an excellent resource for anyone looking to understand and control their cortisol levels.


“Effects of Ashwagandha on Stress and Anxiety: A Systematic Review and Meta-Analysis” – National Institutes of Health (NIH)

Citation: “Effects of Ashwagandha on Stress and Anxiety: A Systematic Review and Meta-Analysis” – National Institutes of Health

Incorporating these supplements into your daily routine, along with a healthy diet and regular exercise, can help manage cortisol levels and reduce belly fat. Always consult with a healthcare professional before starting any new supplement regimen to ensure it is safe and appropriate for your individual health needs.