How to naturally regulate cortisol: habits, adaptogenic plants, and dietary supplements
Did you know that many adults have imbalanced cortisol levels as a result of everyday stress?
This hormone, originally meant to help us escape predators, now spikes in response to emails, screens, and mental overload.
In this article, you will discover how cortisol works, why it becomes dysregulated, and how adaptogenic plants could help you restore balance.
Cortisol: the stress hormone that also protects us
Cortisol is a hormone naturally produced by our body. It is mainly released in the morning to help us wake up and stay active.
However, when stress becomes chronic, cortisol levels remain high and can cause fatigue, insomnia, anxiety, weight gain, or difficulty concentrating.
It is essential to understand that the key is not to eliminate cortisol but to regulate it. Keeping it within a balanced range allows the body to respond to stress without being depleted.
Why we need cortisol and how it can harm us at the same time
Stress is essentially a primitive and vital response that we developed to protect ourselves. When facing danger (such as a predator), the brain activates the Hypothalamic-Pituitary-Adrenal (HPA) axis, responsible for coordinating stress hormone release.
This activation triggers adrenaline and cortisol release. While adrenaline provides an immediate “fight or flight” boost, cortisol supports the longer-term response, increasing energy available for muscles and the brain.
The problem of chronic stress
Today, the “predator” is rarely a tiger but rather a deadline, an off-hour email, or constant pressure. The body activates the same survival mechanism but without releasing physical tension: the internal alarm stays on. Over time, this chronic stress keeps cortisol high, affecting sleep, immunity, metabolism, and mood.
What if our cortisol is low?
When its production decreases chronically — due to prolonged stress or HPA axis dysfunction — the body enters a state of functional hypocortisolism.
Common symptoms of cortisol imbalance
Excess cortisol:
- Adrenal exhaustion due to prolonged overproduction.
- Increased anxiety and depression.
- Sleep disorders and circadian rhythm disruption.
- Abdominal fat accumulation.
- Compromised immunity.
Cortisol deficiency:
- Persistent fatigue and difficulty concentrating.
- Low mood or irritability.
- Frequent hypotension and dizziness.
- Weakened immune system.
- Low tolerance to physical or mental effort.
Thus, the goal is not to “eliminate” cortisol, but to help the body modulate it optimally.
Habits that help balance cortisol
Take care of your circadian rhythm
Cortisol peaks at dawn and gradually decreases throughout the day. Sleeping well and being exposed to natural light in the morning helps respect this biological rhythm.
Scientific study
A study in PNAS[3] showed that circadian disruptions can increase cortisol and alter metabolism.
Anti-stress nutrition
Nutrients also influence the stress axis. It is recommended to increase the intake of fruits, vegetables, and omega-3-rich foods, such as fatty fish or flax seeds, and reduce excess caffeine, alcohol, and refined sugars.
Scientific study
A study in Molecular Psychiatry[4] showed that omega-3 reduces cortisol production in stressful situations.
Manage psychological stress
Prolonged emotional stress keeps cortisol high. Techniques like deep breathing, mindfulness, or yoga have been shown to reduce serum levels.
Scientific study
A review in Psychoneuroendocrinology[5] confirmed that these practices help modulate the HPA axis response.
Adaptogenic plants: natural support to modulate cortisol
Adaptogens are plant extracts that increase the body’s ability to adapt to stress, helping maintain cortisol balance. They do not suppress it but modulate it: if high, they help lower it; if low, they may aid recovery.
Ashwagandha (Withania somnifera)
Ashwagandha is probably the adaptogen with the strongest scientific support. It modulates the hypothalamic-pituitary-adrenal (HPA) axis, the system regulating the body’s stress response. In prolonged stress, this axis hyperactivates, generating chronically elevated cortisol levels.
Scientific study
A double-blind clinical trial showed that KSM-66® ashwagandha root extract reduced cortisol levels by up to 27.9% and improved sleep quality and well-being[6].
By buying organic Ashwagandha capsules on Anastore, you ensure it contains KSM-66® Organic Ashwagandha standardised at 5% withanolides. If you prefer not to take capsules, two other formats are available: liquid ashwagandha and ashwagandha powder.
Rhodiola rosea
Rhodiola acts on key neurotransmitters involved in stress resilience and helps balance the HPA axis response. It is associated with better mental and physical endurance under fatigue and may support faster recovery in high psychological demand situations.
Scientific study
In a study in Planta Medica[7], participants taking Rhodiola reported less fatigue and improved mood under work pressure.
On Anastore, you can buy dry Rhodiola root extract, which guarantees high concentration: 5% rosavins and 2% salidrosides, the key active compounds. You can also get the organic rhodiola version or liquid rhodiola with forest honey.
Ginseng (Panax ginseng C.A. Meyer)
Ginseng is a traditional tonic adaptogen used for fatigue, weakness, or physical and mental overload. Its ginsenosides — the active compounds — have been widely studied for their role in modulating oxidative stress and cellular function. This may explain why many people report increased vitality and better tolerance to effort.
Additionally, ginseng has been studied for cognitive support, such as memory and attention, especially in individuals with fatigue or decreased mental performance. Its stimulating effect is mild and sustained, without the typical caffeine “rush,” making it a good option for prolonged tiredness.
Scientific study
A randomized double-blind clinical trial showed emotional (less perceived stress, fewer negative emotions) and cognitive benefits after supplementation with red ginseng under moderate stress[8].
The Organic Red Ginseng capsules from Anastore are standardised to ensure ginsenoside content, providing energy to counteract physical and mental wear from chronic cortisol. As with ashwagandha, liquid ginseng is also available.
Maca (Lepidium meyenii)
Maca is a root from the Peruvian Andes traditionally used as a natural tonic to improve energy and vitality. Although not technically classified as an adaptogen, many experts consider it a nutritional adaptogen because it supports the body’s response to physical and mental stress.
Its bioactive compounds — including macamides and macamines — have been studied for potential benefits in fatigue resistance, mood regulation, and emotional balance. Unlike more stimulating adaptogens, maca provides a gentle, progressive effect, ideal for prolonged exhaustion, intense work, or sustained stress.
There are several types of maca. On Anastore, you can buy organic Andean maca, also in powder form. Additionally, you can buy organic black maca capsules.
Precautions
Adaptogens are generally safe, but their effects may vary between individuals. In cases of pregnancy, breastfeeding, or medication use, consult a healthcare professional.
Remember: regulating cortisol does not mean living without stress, but learning to manage it healthily.
Bibliography
- Chrousos GP, Gold PW. The concepts of stress and stress system disorders: overview of physical and behavioral homeostasis. JAMA. 1992;267(9):1244–1252. View study
- Fries E, Hesse J, Hellhammer J, Hellhammer DH. A new view on hypocortisolism. Psychoneuroendocrinology. 2005;30(10):1010–1016. View study
- Scheer FAJL, Hilton MF, Mantzoros CS, Shea SA. Adverse metabolic and cardiovascular consequences of circadian misalignment. PNAS. 2009;106(11):4453–4458. View study
- Kiecolt-Glaser JK, Belury MA, Andridge R, Malarkey WB, Glaser R. Omega-3 supplementation lowers inflammation and anxiety in medical students: A randomized controlled trial. Molecular Psychiatry. 2015;20:1–7. View study
- Pascoe MC, Thompson DR, Ski CF. Yoga, mindfulness-based stress reduction and stress-related physiological measures: A meta-analysis. Psychoneuroendocrinology. 2017;79:1–12. View study
- Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of Ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine. 2012;34(3):255–262. View study
- Olsson EMG, von Schéele B, Panossian AG. A randomized, double-blind, placebo-controlled, parallel-group study of the standardised extract SHR-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue. Planta Medica. 2009;75(2):105–112. View study
- Valérie Dormal, Lucas Jonniaux, Marine Buchet, Laurent Simar, Sylvie Copine, Louise Deldicque. Effect of Hydroponically Grown Red Panax Ginseng on Perceived Stress Level, Emotional Processing, and Cognitive Functions in Moderately Stressed Adults: A Randomized, Double-Blind, Placebo-Controlled Study. MDPI. 2020;44(4):682–688. View study