Quick Summary
Primary stress hormone. Chronically elevated cortisol causes weight gain (especially abdominal), immune suppression, sleep disruption, and muscle catabolism. These 4 foods target cortisol through specific biological mechanisms.
Top 4 — Ranked Comparison
| Rank | Food | Primary Mechanism | Evidence | Dosage |
|---|---|---|---|---|
| #1 | Ashwagandha | KSM-66 extract (300-600mg) reduces serum cortisol by 15-28% in 60 days. Modulates HPA axis via GABA-... | strong | 300-600mg KSM-66 daily |
| #2 | Magnesium | Glycinate form (200-400mg): NMDA antagonist. Correcting Mg deficiency alone reduces cortisol in 4 we... | strong | 200-400mg glycinate before bed |
| #3 | L Theanine | 200mg increases alpha brain waves within 40 min. Reduces stress-induced cortisol without sedation.... | strong | 100-400mg, as needed or daily |
| #4 | Omega 3 | EPA >1g/day reduces cortisol and inflammatory cytokine response to mental stress.... | strong | 1-2g combined EPA+DHA daily |
Detailed Breakdown
Why it works: KSM-66 extract (300-600mg) reduces serum cortisol by 15-28% in 60 days. Modulates HPA axis via GABA-mimetic withanolides.
Recommended intake: 300-600mg KSM-66 daily
Why it works: Glycinate form (200-400mg): NMDA antagonist. Correcting Mg deficiency alone reduces cortisol in 4 weeks.
Recommended intake: 200-400mg glycinate before bed
Why it works: 200mg increases alpha brain waves within 40 min. Reduces stress-induced cortisol without sedation.
Recommended intake: 100-400mg, as needed or daily
Why it works: EPA >1g/day reduces cortisol and inflammatory cytokine response to mental stress.
Recommended intake: 1-2g combined EPA+DHA daily
⚠️ What to Avoid
These foods and substances can increase cortisol and should be limited:
🩸 Relevant Lab Tests
AM serum cortisol · PM salivary cortisol · DHEA-S ratio