Cortisol

Cortisol is a steroid hormone naturally produced by the body, more specifically by the adrenal glands. Its secretion follows the body’s circadian rhythm: levels peak in the morning and reach their lowest point in the evening.

Commonly referred to as the “stress hormone,” cortisol is essential in helping the body cope with stressful situations. In response to a physical or psychological threat, it acts on multiple levels to support adaptation: immediate mobilization of energy and resources (carbohydrates and fats), regulation of blood pressure, heightened alertness, and modulation of the immune response to inflammation, among other effects.

However, in cases of chronic stress exposure, the body can become accustomed to and less responsive to cortisol, while its levels remain excessively high. As a result, the body struggles to mount an appropriate response. This may lead to increased stress, difficulty falling asleep and concentrating, irritability and nervousness, as well as unexplained fatigue.

Several active ingredients are recognized for their role in supporting healthy cortisol levels. The most well-known include:

• Magnesium, which supports psychological functions involved in stress management and helps reduce fatigue.

• Adaptogenic plants: for example, rhodiola, ashwagandha, and bacopa help enhance the body’s physical and mental resilience to stress and reduce its negative effects. Other non-adaptogenic plants, such as chamomile, are also known for their calming and relaxing effects on the nervous system.

• B vitamins, particularly B1, B2, B3, B5, B6, and B8. Often used in synergy in supplement formulas, they help reduce stress and fatigue by supporting the normal functioning of the nervous system and the psychological processes involved in stress management.

Additional recommendations

Alongside a healthy diet and food supplements designed to support cortisol balance, certain lifestyle habits can further help reduce stress and fatigue. For instance, ensure you get sufficient, good-quality sleep, and practice relaxation techniques or engage in physical activity, both of which promote relaxation and more restorative sleep.