Reader Note: Although this article discusses remedies for cortisol regulation, it is always important to discuss with your healthcare practitioner before starting any new herbal supplements or medications. This article is not meant to replace a detailed evaluation and treatment plan.
Cortisol, also known as the “stress hormone,” is a steroid hormone released by the adrenal cortex, the outer layer of the adrenal gland, in response to internal or external stressors. When we're faced with a stressful situation, cortisol works to increase our blood pressure, blood sugar, and heart rate. It's released during the "fight-or-flight" response, triggering the release of glucose from the liver and muscle tissue to provide energy for the body to confront or flee from the source of danger.
Cortisol has many functions in the human body, such as mediating the stress response, regulating metabolism, the inflammatory response, and immune function. (Source)
Cortisol levels peak each day at roughly the same time, and a disruption in this rhythm can have significant effects on the body, especially when it comes to the immune system, metabolism, and stress response.
While our body's response to stress is an important survival mechanism, an overproduction of cortisol can lead to problems. If your stress is ongoing, your body will release excess cortisol at regular intervals, causing your body and mind to feel constantly stressed — and potentially leading to serious health problems. Existing evidence suggests that chronically elevated levels of cortisol can suppress the immune system, decrease bone density, increase body fat, suppress the digestive system, and negatively impact the reproductive system.
Fortunately, there are many evidence-based natural remedies that support a resilient response to stress, thereby reducing cortisol levels. Many of the supplements and herbs listed below have been used for centuries and have only recently been deeply examined by researchers.
Read on to learn more about the 15 evidence-based herbs and supplements to lower your cortisol levels.

What Is Cortisol and Why Should I Care?
Popularly known as the “stress hormone,” cortisol is a key player in the body's stress response system. Cortisol secretion is regulated by the hypothalamic-pituitary-adrenal (HPA) axis, a major part of the neuroendocrine system, which is responsible for the release of other hormones in addition to cortisol. (Source)
When a person is under physical or psychological stress, the hypothalamus, the part of the brain that controls thirst, hunger, and fatigue, sends a message to the pituitary gland to release adrenocorticotropic hormone (ACTH). ACTH then travels to the adrenal cortex, which triggers the release of cortisol. (Source)
The body produces cortisol in a diurnal pattern based on our circadian rhythm. Under normal conditions, cortisol is at its lowest level around midnight and is secreted at higher levels in the early morning, peaking within about an hour of waking. Cortisol levels peak each day at roughly the same time, and a disruption in this rhythm can have significant effects on the body, especially when it comes to the immune system, metabolism, and stress response.
What Herbs and Supplements Reduce Cortisol?
Note: many of the studies listed below have smaller sample sizes (< 50 participants), so more studies are needed with larger populations.
Certain supplements can help regulate cortisol levels and in turn help manage your stress levels. By working with your healthcare practitioner and a Nutritional Therapy Practitioner, you can get a personalized lifestyle plan that safely implements supplements and foods to balance stress and improve your quality of life.

Chamomile
Chamomile has been used for over three thousand years as a natural remedy to reduce anxiety and encourage sleep, thanks to its powerful effects on the nervous and digestive systems. Chamomile is believed to help regulate release of cortisol and boost the immune system, making it a powerful tool in improving symptoms of anxiety and depression. It’s also anti-inflammatory and interferes with the creation of proinflammatory cytokines that increase cortisol levels. (Source, Source)
Ashwagandha
Ashwagandha is a plant that has been used for thousands of years in Ayurvedic medicine to lower stress levels and fight insomnia. It’s an adaptogenic herb, which means it helps your body adapt to stress. Studies have demonstrated its ability to decrease the effects of stress on the body’s nervous system and restore normal cortisol levels — in one study, participants had substantially reduced serum cortisol levels and increased feelings of well-being after treatment with a highly concentrated Ashwagandha extract. (Source)
Rhodiola
Rhodiola, also known as arctic root or gold root, is a plant with medicinal properties that has been used as an adaptogen to lower cortisol and stress-induced catecholamines. Of the different rhodiola strains, researchers have found Rhodiola rosea to be the most effective in terms of health benefits. Its cortisol-reducing properties come from a compound, salidroside, which is a polyphenol believed to inhibit the breakdown of neurotransmitters including dopamine, norepinephrine, and serotonin. (Source, Source, Source)

Lemon balm
Lemon balm (Melissa officinalis) is a member of the mint family and has been used for centuries in traditional medicine for stress. Lemon balm contains rosmarinic acid, which has been found to reduce cortisol levels in the blood. Additionally, lemon balm contains a number of antioxidants, including caffeic acid and quercetin. These antioxidants help to neutralize free radicals in the body and lower the oxidative stress that can lead to chronic diseases. (Source, Source, Source)
Prebiotics
Prebiotics are indigestible nutrients that stimulate the growth and activity of probiotics, beneficial microorganisms in the gut microbiome. Results from studies examining their cortisol-reducing properties look promising, but additional studies are needed. Prebiotics, primarily simple carbohydrates, occur naturally in many foods including fruits, whole grains, onions, and artichokes and can also be found as dietary supplements. (Source, Source, Source)

Probiotics
Probiotics are live microorganisms that can help support your gut health, strengthen your immune system, and reduce inflammation. Studies have shown that probiotics may lower levels of cortisol and even reduce the symptoms of depression. In a randomized, double-blind controlled trial, researchers found that probiotic supplementation, specifically the Lactobacillus plantarum strain, decreased cortisol levels and increased the levels of lactobacilli in students preparing for an upcoming exam. (Source, Source)