Top three nutraceuticals for cortisol management

September 6, 2022

Cortisol is a particularly relevant challenge in our lives. Of course, we need cortisol in order to survive. However, chronic stress and uncontrolled cortisol can lead to a host of challenges later on in life.

The negative effects of chronic stress on the body

We have covered the effects of stress on the body in a previous article, but, here's a quick recap.

When the body is under constant pressure, it doesn’t get the chance to switch off and heal.  This brings a continuous release of stress hormones, including cortisol. This, in turn, causes damage to the body. This can lead to many of the modern-day ailments that we suffer from.

Long-term effects of chronic stress and cortisol

Three cortisol controlling nutraceuticals

We spoke to our favourite Integrative Medicine Practitioner, Dr Craige Golding in a Health Drops recording. He told us about three of his favourite nutraceuticals to help control cortisol.

Vitamin C

2 Grams and more have been shown to lower cortisol levels. Now, taking high doses of Vitamin-C has a set of challenges. This is because the stomach cannot take these high doses from the get-go. We suggest that you space out your Vitamin-C over two or three doses during the day.

Also, make sure that you use the Ester form. This is a combination of fat and water-soluble Vitamin-C. Another option is to take a liposomal form of Vitamin-C.

Vitamin C is a powerful ally in supporting the adrenals.

Vitamin C Smoothie Recipe

This delicious smoothie is a favourite with kids!

An orange smoothie is rich in Vitamin C which is known to lower cortisol levels
Vitamin C smoothie


  • 1/2 orange peeled and de-segmented
  • 2 regular carrots washed and peeled and chopped
  • 1 apple cored and chopped
  • 1 cup of water
  • 1 cup ice optional


  1. Blend all ingredients together
  2. Serve


This herbal adaptogen is a particularly powerful stress buster. The beauty of ashwagandha is that it is a modulator. As such, it reduces cortisol levels that are too high. Conversely, it raises cortisol levels that are too low.

Ashwagandha is used in many different healing modalities. This includes traditional Chinese medicine and Ayurveda.

Ashwagandha Stress Less Tea Recipe

This delicious take on a traditional Ayurvedic remedy is sure to help those adrenals!

Ashwagandha can be served as tea and help lower cortisol levels
Ashwagandha Tea


  • 300ml coconut or almond milk
  • 1 teaspoon of raw Manuka honey
  • ½ teaspoon cinnamon powder
  • 2 pinches of nutmeg powder
  • 2 pinches of clove powder
  • Pinch of fine sea salt
  • 1/3 – ½ vanilla bean or 2.5ml vanilla essence
  • 1 or 2 capsules of Your Wellbeing Ashwagandha


  1. Mix all the ingredients and blend together until smooth and creamy
  2. Heat gently
  3. Pour into mugs and decorate with cinnamon sticks and star anise.


Phospholipids are good for the liver, cell membrane, and brain health. Phosphatidylserine also supports mitochondrial health. Without them, we would have no energy! For this reason, it is a great ally to help curb the effects of excess cortisol.

Additionally, it is a wonderful tool in the nerve growth factor. It can also help to calm overthinking.

Phosphatidylserine was originally extracted from cow brains. However, it is more recently derived from plant sources. Soy and white beans are some great examples.

White Bean Phosphatidylserine Garlic Mash

Phosphatidylserine found in soy and white beans can help reduce cortisol levels
White Bean Garlic Mash

Who would not want to get into bed after this delicious meal?


  • 10-12 large potatoes
  • 3 cups cooked white beans
  • 1/4 cup butter
  • 2 tbsp unsweetened almond or coconut milk
  • 4-5 large cloves of garlic
  • 1 tsp sea salt
  • 1/4 tsp ground paprika
  • Freshly ground black pepper, to taste
  • Other herbs and seasoning, to taste


  1. Wash the potatoes and chop them into chunks. Dealers choice on leaving the skin on or not
  2. Put the potatoes into a pot and cover with water.
  3. Cook on medium heat for 30 minutes or until potatoes are soft. Drain and put in a large bowl
  4. Combine the garlic, beans, salt and paprika and blend until smooth
  5. Once potatoes have cooled down a bit, use a masher. Mash until you have your desired consistency.
  6. Mix in butter and milk and mash some more
  7. Add bean mix to potato mash and mix well
  8. Season with black pepper and other herbs. Add salt if required

Don’t forget your hormones when looking at cortisol!

Just like what telemarketing adverts say, “But, wait, there’s more...”

Pregnenolone is a hormone that is used extensively in hormone replacement therapy. It does not lower cortisol levels per se. However, it does help counteract the negative side effects of chronic stress and cortisol.

Taking care of your adrenals includes being aware of your lifestyle choices as well. The information above will help tremendously from the inside. However, always remember to mitigate stress from external sources!

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