6 supplements to reduce cortisol and belly fat

Cortisol, the "stress hormone," is necessary for healthy immune and stress responses. But chronically high cortisol levels can lead to weight gain, especially around your belly. So, are there supplements to reduce cortisol and belly fat? Maybe.

Some supplements may support cortisol regulation, but they're "not a substitute for addressing lifestyle stressors," says Tokunbo Akande, MD, MPH, a board-certified integrative physician.  

When combined with other lifestyle changes like stress management techniques and healthy sleep habits, these supplements may help calm your body's overactive stress response: 

• Magnesium

• B vitamins

• Vitamin C

• Ashwagandha 

• Rhodiola

• L-theanine

Keep reading for what you need to know about supplements to reduce cortisol and belly fat.

Cortisol is a type of steroid hormone produced and released by the adrenal glands, which sit on top of your kidneys. It helps your body respond to stress by keeping it on alert and making sure you have enough energy to handle any perceived threats. 

While it may be best known as the “stress hormone,” cortisol also plays an important role in other bodily functions, including:

• Regulating your metabolism

• Controlling inflammation

• Maintaining steady blood pressure

• Balancing blood sugar levels

• Supporting immune function 

Cortisol levels fluctuate throughout the day, peaking in the morning and gradually decreasing in the evening. This rhythm is crucial for staying alert during the day and for winding down to sleep at night. 

Stressful situations — or even the perception or anticipation of something stressful — trigger a surge of cortisol as part of your body's "fight or flight" response. 

A cortisol spike is helpful when you need to be alert to real threats (think: a car swerving into your lane or your boss dropping a last-minute deadline on your desk). However, cortisol levels that remain elevated for an extended period can have a negative domino effect on your overall health.

Symptoms of high cortisol include:

• Weight gain, especially around the belly 

• Trouble sleeping or insomnia

• High blood sugar

• Sugar cravings

• Muscle weakness and fatigue

• Irritability or other mood changes

• High blood pressure

• Irregular menstrual cycles in females

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Because supporting healthy cortisol levels can help counter the effects of high cortisol. Meaning, you may eventually:

• Feel less stressed and irritable

• Sleep better

• Have fewer sugar cravings

• Regulate blood sugar 

• Lose stubborn belly fat more easily 

"Stress hormones like cortisol are deeply tied to lifestyle, sleep, and mind-body balance," Dr. Akande says. 

So, chronically high cortisol can wreak havoc on your sleep. Worsen your mood. Make you tired, hangry, or irritable. 

Now, as Dr. Akande emphasizes, supplements that may help you lower cortisol are not a magic cure. They’re also not regulated, reviewed, or approved by the US Food and Drug Administration (FDA). Meaning, they can reach store shelves without being tested for safety or efficacy. 

But when taken under the care and guidance of your healthcare provider, cortisol supplements may help calm an overactive stress response. In other words, they may help relax your brain and body. 

That's especially true if you pair supplements with stress management techniques, such as:

• Getting enough sleep

• Exercising

• Meditating

• Practicing breathing exercises

The best supplements for reducing cortisol typically come in the form of oral vitamins, capsules, or pills. Some supplements help relax your body and calm your stress response. Others support your body's ability to regulate metabolism, blood sugar, immune response, and mood — i.e. functions impacted by high cortisol.

A few points to keep in mind: 

• Supplements aren't regulated like prescription medications. 

• Many supplements for high cortisol are poorly studied, inconsistent, or may come with harmful side effects, according to Lenny Powell, DO, an associate professor of medicine at Rowan-Virtua School of Osteopathic Medicine in New Jersey. 

That’s why it’s important to consult your healthcare provider before trying any new supplements. Your provider can help determine whether they’re safe for you, considering any current medications in your regimen, underlying conditions, and other factors. 

They can also recommend the appropriate dosage for you. And you should stick to this amount. As for the dosages below? These are general guidelines and may not be suitable for everyone. So, again, talk to your healthcare provider first. 

With that out of the way, let’s take a closer look at the top supplements to reduce cortisol, according to available research and clinical experts. 

Magnesium 

Magnesium is Dr. Akande’s go-to supplement for supporting healthy cortisol levels. This essential mineral plays a key role in the body’s stress response and may help regulate elevated cortisol.

In one clinical trial, daily magnesium supplementation lowered cortisol excretion and improved enzyme activity related to cortisol metabolism — even in people who weren’t magnesium deficient.

There’s also evidence that magnesium can improve sleep quality and reduce insomnia, a common effect of high cortisol. 

And since low magnesium levels are linked to higher stress, maintaining adequate intake may help ease feelings of tension or overwhelm that keep cortisol elevated.

How it works: "[Magnesium] helps relax muscles and nerves and plays a role in regulating the stress response," Dr. Akande says. It actually calms the central nervous system — literally, your command center — so that your body chills out and stress hormones start to drop.

How much to take: The Recommended Dietary Allowance (RDA) for magnesium is between 310 mg and 420 mg for adults. However, as we mentioned, speak with your healthcare provider for personalized recommendations. 

Pro tip: Magnesium is a common ingredient in some laxatives, so diarrhea after dosing can be a sign that you might be taking too much.

B vitamins

Vitamin B complex is a collection of eight B vitamins. Your body doesn't store B vitamins, meaning your supply is topped up every single day, though most people get their B vitamins through the foods they eat. 

B-complex vitamins won’t directly cause weight loss. But they support energy metabolism and healthy adrenal function, which may help your body manage stress and maintain balanced cortisol levels.

How it works: The adrenal glands use vitamins B5 and B6, in particular, to produce and balance hormones like cortisol, Dr. Akande says. 

More specifically, your body uses these vitamins to help regulate how much cortisol is released during the day. This may help calm an overactive surge.

How much to take: The recommended daily intake is 5 mg for vitamin B5 and 1–1.7 mg for vitamin B6. Ask your provider for recommendations if you prefer to take an all-in-one B complex.

Pro tip: B vitamins are water-soluble, so they don’t need fat for absorption. You can take a B-complex supplement with water or your favorite morning beverage. However, if you have a sensitive stomach, taking it with a small meal or snack may help prevent nausea.

Vitamin C

Most people are likely familiar with vitamin C for its role in fighting off infections. But in a study of 69 women with elevated cortisol due to chronic stress, participants who took 1,000 mg of ascorbic acid (vitamin C) per day for two months were able to reduce their cortisol levels closer to a normal range. 

Vitamin C becomes depleted quickly when you're under stress, Dr. Akande says. Consuming vitamin C during stressful seasons of life may help you stay healthier in general.

How it works: Vitamin C supports adrenal health, specifically, healthy cortisol production. In addition to helping your immune system, maintaining adequate vitamin C intake may help reduce elevated cortisol levels during prolonged stress.

How much to take: Dosage recommendations vary by age, country, and health status, but the upper limit for adults (from food and supplements combined) is considered to be 2,000 mg per day. 

Pro tip: It’s best to meet your vitamin C needs through food sources such as citrus fruits, berries, bell peppers, and tomatoes. Getting vitamin C through food lowers the risk of side effects, such as stomach upset or diarrhea, which can occur with high-dose supplements.

Ashwagandha

Ashwagandha is a plant used in Ayurvedic medicine to help treat chronic stress. 

While research is limited, small studies suggest it may modestly lower blood sugar and reduce stress and anxiety. Some studies even claim it may boost testosterone in men, though findings are mixed. 

How it works: Solid research on ashwagandha is still lacking. However, the plant’s potential benefits seem to come from compounds called withanolides, which may have anti-inflammatory and anti-stress effects on the body.

How much to take: There is no standardized ashwagandha dose, but one study found that daily doses between 250 mg and 600 mg of a standardized root extract may help relieve stress. 

Pro tip: Ashwagandha should be taken with food to avoid potential side effects like upset stomach and diarrhea. 

Rhodiola

Historically, Rhodiola has been used for a range of purposes from improving endurance to easing symptoms of fatigue and depression. Today, there is some evidence suggesting that the plant may help regulate cortisol, Dr. Akande says. 

A 2022 research review found that rhodiola supplementation was associated with lower cortisol levels and improved energy and mental performance. However, research is still limited, and results across studies are mixed. A review of 11 clinical trials found inconsistent findings regarding the potential benefits of supplementation.

How it works: Rhodiola is considered an adaptogen, which means it helps support the body's ability to deal with mental and physical stress.

How much to take: There is no standard dosage for rhodiola. In the 11 reviewed studies mentioned above, dosages ranged from 200 mg to 680 mg per day. Make sure to speak with your healthcare provider for individualized guidance.

Pro tip: Rhodiola may boost alertness and energy, so it's best to take this in the morning or early afternoon rather than before bedtime.

L-theanine

L-theanine, an amino acid found in green and black tea, is known as a gentle, natural cortisol calmer. 

One clinical trial for a specific brand-name L-theanine supplement found that the supplement also caused a decrease in cortisol levels about one hour after dosing. 

How it works: L-theanine appears to increase the activity of the neurotransmitters linked to calmness, mood, and focus (such as GABA, serotonin, and dopamine). By helping to calm the mind, it may signal to the body that it’s safe, reducing cortisol surges. A

How much to take: There's no standardized recommendation for L-theanine dosage. It's best to get guidance from your healthcare provider familiar with your medical history. 

Pro tip: Some people may prefer taking L-theanine in the evening or directly before stressful situations because of its relaxing effects.

There is no supplement that completely blocks cortisol production — and blocking cortisol completely shouldn't be your goal anyway. 

Remember, cortisol is essential for immune function, stress response, blood pressure regulation, and other vital bodily processes. 

There are some prescription drugs dubbed "cortisol blockers." These are FDA-approved medications prescribed to treat Cushing's syndrome, a condition in which the body makes far too much cortisol. These meds are not meant for general stress or weight management and should only be used when prescribed by a healthcare provider and under close supervision. 

Bottom line: It's a good idea to skip any supplements that are marketed as cortisol blockers or claim to “instantly” lower the hormone since they might be overstating their benefits.

If you're worried that chronic stress is negatively impacting your health, ask your provider to recommend science-backed supplements to help you support healthy cortisol levels — not too high, not too low. 

And always be careful with supplements, as they are not regulated by the FDA and don’t undergo the same testing as prescription medications.

“Supplements can help, but the most powerful ‘medicine’ for cortisol is often free, like breathwork, movement, rest, and a sense of calm connection,” Dr. Akande says. 

If you’re looking for ways to tame high cortisol — or reduce belly fat caused by high cortisol — consider these natural solutions:

• Exercise regularly. Daily movement can help normalize daily cortisol rhythms. Exercise is also a time-tested weight loss strategy, and reducing overall weight can help you lose belly fat.

• Reduce sugar consumption. Remember how high cortisol causes high blood sugar? Limiting sugar and sugary drinks can help bring your blood sugar back into the safe zone while also reducing the number of empty calories in your diet. 

• Prioritize quality sleep. “Adequate and high-quality sleep” works over time to lower stress and cortisol levels, Dr. Powell says. Sleep loss is also linked to weight gain. Meaning, poor sleep habits can undermine your efforts to reduce belly fat. Your goal should be to aim for 7–9 hours of shut-eye per night. 

• Practice mindfulness. Mindfulness activities like meditation and deep breathing exercises can help signal to your body that you’re safe. This can lower cortisol for several minutes and hours that follow, Dr. Powell says.

• Connect with nature. One study of city residents found that those who spent time outside in nature three times a week for at least 10 minutes over the course of eight weeks were able to lower their baseline cortisol levels.

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The best supplements to reduce cortisol and belly fat (often associated with high cortisol) include a range of vitamins, adaptogenic herbs, and amino acids. But before giving any of them a go, you should first consult your healthcare provider. After all, just because something is available without a prescription doesn’t mean it’s a fit for you. 

Here’s a recap of what we just covered: 

• Some cortisol is necessary and healthy, but chronically high cortisol levels can cause weight gain (thus, the focus on belly fat), sleep problems, high blood sugar, and more.

• Magnesium, vitamin C, and B complex can help support your body's cortisol regulation, especially if you're not getting enough of these nutrients from your diet.

• Ashwagandha, rhodiola, and L-theanine may help calm your body's stress response, but more research on their potential effects is needed. 

• Other more effective ways to naturally lower your cortisol levels include deep breathing, walking in nature, moving your body, and eating a balanced, lower-sugar diet. 

Remember, supplements are not FDA-approved or regulated, and they carry their own share of side effects and risks. That’s why it's essential to consult a healthcare provider before trying anything new. 

Similarly, you should reach out to your provider if you have any concerns about high cortisol and/or belly fat. They can help determine whether your cortisol levels are truly elevated and recommend the best course of action.