5 nutrients to consume daily for reduced cortisol, the stress hormone which is behind several serious diseases

Cortisol, the body's primary stress hormone, plays a crucial role in regulating metabolism and the stress response. High levels of cortisol in the body, however, cause anxiety, fatigue and weight gain despite one not being aware of it. The good news is that there are nutrients that naturally promote cortisol regulation in the body. Taking them daily enhances a healthy stress response, enhances mood and overall well-being. The following are five key nutrients that lower cortisol effectively

​Magnesium levels are closely linked to stress with deficiency and stress worsening each other's effects. It plays a crucial role in calming the nervous system and regulating the HPA axis (body's central stress response system) and low magnesium levels are associated with increased stress and higher cortisol. Consuming magnesium rich foods such as nuts, seeds and legumes can help lower cortisol. Supplementing with magnesium glycinate or citrate is also effective, especially during periods of high stress.

The citrusy vitamin, known for its primary role in supporting adrenal gland function, which helps the production of cortisol. It helps regulate cortisol secretion and neutralises oxidative stress caused by chronic stress. Bell peppers, citrus fruits, kiwi and strawberries all of these contain high amounts of Vitamin C. Consuming adequate vitamin C daily can significantly reduce cortisol levels and improve recovery from stress. Supplements (200-1000 mg/day) may offer added benefits during illness or any emotional strain.Also See: Vitamin C: Here's how to add more Vitamin C to your diet​

Food sources rich in omega-3 fatty acids such as fish, walnuts, flaxseeds, particularly EPA and DHA, helps reduce inflammation and cortisol in the body (stress related inflammation). Daily intake helps to balance cortisol levels, especially mental or physical strain. If one's body is particularly low in omega-3 acids, fish oil supplement can be beneficial, but do consider taking professional advice before adding anything in your routine.

The B group of vitamins are essential for energy production and adrenal health. Vitamin B5 on one side aids in cortisol synthesis, while B6 and B12 help regulate mood and nervous system function. Deficiencies can increase stress sensitivity and cortisol production. Whole grains, legumes, eggs are excellent sources. A B-complex supplement may support reduced level of cortisol, especially under chronic stress, fatigue and poor diet. It may also improve mental clarity, support hormonal balance, enhance resilience to burnout, reduce anxiety symptoms, and promote restorative sleep and overall mood stability.

Also See: Is your Cortisol level high? 5 symptoms that point towards it​

​Phosphatidylserine is one nutrient that supports brain health and has shown great results in lowering cortisol levels in the body, especially after physical and mental stress. Though found in small amounts in everyday foods, this nutrient if consumed in the form of supplements (100-400 mg/day), it is particularly helpful for stress resilience and cognitive function

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