Vitamin D supplementation significantly reduced cortisol levels and cortisol:cortisone ratio but had a nonsignificant effect on cortisone.
But if recommended, the most important mineral we use in our clinical practice is magnesium, which helps to regulate cortisol levels. Vitamin B12, folic acid, and Vitamin C can also help support the metabolism of cortisol.
Vitamin D Supplements for Stress
Study after study indicates the direct link between vitamin D levels and mental health is so strong that adding just 1,000 IU of vitamin D per day can reduce: Fatigue. Feelings of Depression or Anxiety.
This means that enough vitamin D helps regulate your stress response and the amount of cortisol your adrenals are producing. So if your vitamin D is low, you may be more likely to have higher cortisol levels than if your vitamin D levels are adequate.
Remember magnesium will help lower cortisol, if you do not have adequate levels of magnesium your body cannot relax and remove excess cortisol. Start by taking some at diner and before bed.
Research suggests these herbs and natural supplements might lower stress, anxiety and/or cortisol levels: Ashwagandha. Rhodiola. Lemon balm.
For many, the most direct way of reducing cortisol is reducing stress. Lowering stress levels may mean the body makes less cortisol. In other cases, high cortisol is the result of an underlying medical condition or a side effect of a medication. A doctor can advise on how to manage this.
Get Your Cortisol Rhythm Back on Track
But the biggest culprits on the list are sleep insufficiency, chronic stress, circadian misalignment, high-intensity exercise or overtraining and certain medical conditions like Cushing's disease.
The Link Between a Vitamin D Deficiency and Anxiety
The study found that taking vitamin D supplements significantly decreased anxiety levels in women suffering from type 2 diabetes. Another study found that those suffering from anxiety had lower levels of calcidiol.
Vitamin D may regulate mood and reduce depression
Research has shown that vitamin D might play an important role in regulating mood and decreasing the risk of depression. A review of 7,534 people found that those experiencing negative emotions who received vitamin D supplements noticed an improvement in symptoms.
Decreased vitamin D levels have been associated with anxiety, depression and schizophrenia,23–27 with low levels of vitamin D in neonates associated with a two-fold increased risk of developing schizophrenia later in life.
Medications to control excessive production of cortisol at the adrenal gland include ketoconazole, mitotane (Lysodren) and metyrapone (Metopirone). Mifepristone (Korlym, Mifeprex) is approved for people with Cushing syndrome who have type 2 diabetes or glucose intolerance.
Vitamin B12 is known to help your body produce more cortisol if you are deficient and help to control your cortisol if your levels are out of balance.
As the body's primary stress hormone, cortisol surges when we perceive danger, and causes all the symptoms we associate with “fight or flight”—increased blood pressure and heart rate, muscle tension, and the digestive system slamming to a halt, resulting in nausea, vomiting, and diarrhea.
After jolting you into wakefulness in the early morning, your body's release of cortisol surges for 30-45 minutes before gradually quieting down as the day wears on. Cortisol concentration then reaches its low point around midnight.
Common symptoms of high cortisol levels
Rapid weight gain mainly in the face, chest, and abdomen. A flushed and round face. High blood pressure. Osteoporosis.
Rhodiola is an herb grown in the cold, mountainous regions of Europe and Asia. The roots are known as adaptogens, which means they help your body adapt to stress when they're consumed. Rhodiola also relieves anxiety, suppresses cortisol and provides overall resistance to general stressors.
Zinc plays a significant role with respect to the stress response. Proper maintenance of zinc status can help to stabilize serum cortisol levels over time,1 and zinc intake has been shown to temporarily inhibit cortisol secretions. However, in turn, prolonged stress will deplete zinc concentrations in the blood.
We like to recommend magnesium glycinate because it is one of the most absorbable forms of magnesium and is best for relaxation and sleep quality which can aid in managing cortisol levels. The reason magnesium glycinate is well absorbed is that it is chelated to amino acid (glycine).
“Eating foods such as processed meats, high sugar foods, caffeine and alcohol, which provide little nutritional value, have been associated with more psychiatric symptoms and can increase cortisol levels—our primary hormone responsible for stress,” she said.
In adults, severe vitamin D deficiency leads to osteomalacia. Osteomalacia causes weak bones, bone pain, and muscle weakness.