If you’ve gone down the #cortisolface TikTok rabbit hole, you’ve probably come across a handful of the best supplements to reduce cortisol. The now-viral term “cortisol face” refers to facial puffiness that’s said to be caused by too much cortisol, a stress hormone released by the adrenal glands (which sit on top of our kidneys). So, how exactly does cortisol affect the body and is there some truth behind the claims?
Basically, our cortisol goes up in response to our bodies going in fight-or-flight mode during a stressful situation, and it creates the steroid hormone cortisone to clear away excessive inflammation, says David Bilstrom, MD, an autoimmune medicine doctor and member of the American Academy of Integrative Medicine. Keep in mind that spikes in cortisol are completely normal and occur every day—in fact, cortisol keeps our body in balance and gives us the energy we need to deal with the acute stressor, says Simran Malhotra, MD, DipABLM and founder of Wellness By LifestyleMD in Bethesda, Maryland. But the problems arise when you’re under chronic, 24/7 stress.
“Without cortisol being able to efficiently convert to cortisone, inflammation grows throughout the body, including the face,” Dr. Bilstrom says. In rare cases, excess cortisol can result in a condition known as Cushing syndrome, a hormonal disorder that is characterized by weight gain in the belly and face (also dubbed “moon face”), diabetes, fatty deposits between the shoulder blades, and high blood pressure.
Although we can’t fully control our cortisol levels, we can make lifestyle changes that focus on stress relief. If you’re interested in supplements to help calm your body, we spoke to health experts about the best supplements that can help. As always, remember to check in with your health care provider before starting a new supplement.
Your cortisol questions, answered
1. Ashwagandha
What it is: Ashwagandha belongs to a group of medicinal plants known as adaptogens, which help your body better adapt to stress. “It’s used in Ayurvedic medicine and known for its ability to reduce cortisol levels, stress, and anxiety,” says Dr. Malhotra.
How it can help: Some recent studies show that people who took ashwagandha had lower levels of cortisol in their blood. Researchers think that ashwagandha works to relieve stress by decreasing the activity of the hypothalamic-pituitary-adrenal (HPA) axis, which is “a communication system between three organs that are crucial for the body’s ability to deal with stress,” says Dr. Bilstrom. In short, the HPA axis indirectly increases cortisol in response to stress. The research continues to support ashwagandha for helping quash cortisol: A 2023 study found that taking ashwagandha for about three months significantly decreased the production of cortisol in stressed adults.
2. Rhodiola rosea
What it is: Rhodiola is an herb that grows in the cold, mountainous regions of Europe and Asia—and its root is an adaptogen that might help quiet your body’s cortisol response. “Rhodiola is often used as an anti-stress agent that combats oxidative stress, depression, anxiety, and fatigue,” says Christiane Matey, RDN, MSHS, and founder and integrative dietitian at MINT Nutrition in Mooresville, North Carolina.
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