Cortisol senken: which supplements make sense?

Several supplements have shown modest cortisol-lowering effects in studies, but the evidence is not strong enough for a general recommendation. Ashwagandha (Withania somnifera) is associated with reduced morning cortisol levels in multiple randomized controlled trials, especially in stressed individuals. Phosphatidylserine may also lower cortisol after acute stress, but effects are small and not consistent. Magnesium and omega-3 fatty acids (EPA/DHA) support stress regulation indirectly but are not specific cortisol reducers. Rhodiola rosea and L-theanine are often marketed as adaptogens, but evidence is mostly mechanistic or from small studies. Important: Supplements do not replace medical evaluation for chronically elevated cortisol (e.g., Cushing's syndrome). Adaptogens can also interact with medications. The most effective strategy for lowering cortisol remains lifestyle: adequate sleep, regular exercise, stress management, and a balanced diet. If symptoms persist, consult a doctor.