5 Nutrients That Can Help Lower Your Cortisol Levels

Magnesium Magnesium has been referred to as the relaxation mineral in the sense that that mineral significantly contributes to relaxation of the nervous system and the even-out of the stress hormones. As the cortisol level increases, magnesium helps to control the adrenal glands, the producing cortisol. Magnesium deficiency is associated with increased stress and lack of sleep, which also increases cortisol. You can increase your own intake by eating leafy greens, nuts and seeds, eating dark chocolate, and whole grains. Taking magnesium as supplements can also enhance the quality of sleep, decrease in anxiety, and establish the level of cortisol at the correct level.Omega-3 Fatty Acids Omega-3 fatty acids found in fatty fish salmon, mackerel, and sardines, chia seed(s) and walnuts contain strong anti-inflammatory properties. It has been proposed by research that omega-3s are capable of lowering spikes of cortisol that follows stress. They improve cognitive functions as well as brain mood management through effects on neurotransmitter activities such as serotonin and dopamine. Enhancing your diet with more omega-3s does not only help maintain cortisol at normal levels, but also safeguard your heart and sharpen your intellect in times of stress.Vitamin C It is no secret that vitamin C benefits the immune system, yet it is also critical in stress management. Excess cortisol may inhibit the immune system and delay the healing process in the case of an illness, whereas vitamin C may be recognized as the means of balancing the adrenal glands. Research indicates that an individual who has a high level of vitamin C has a reduced cortisol level reaction to stress. Citrus fruits, strawberries, bell peppers and broccoli are a great source of this nutrient.B Vitamins B- vitamin family, B6, B12, and folic acid, is a critical component in the synthesis of neurotransmitter which is the determinant of mood and stress like serotonin and dopamine. A deficiency in these vitamins can result in the production of increasing amounts of cortisol because of stress. B vitamins also aid proper energy synthesis and curb fatigue, which is commonly exacerbated by having excessive cortisol. They are found in whole grains, eggs, lean meats and in leafy greens.Probiotics They are directly connected to gut health via the gut-brain axis in which stress is regulated. Probiotics which include beneficial bacteria present in yogurt, kefir, kimchi, sauerkraut and supplements assists in alleviating inflammation and enhancing stressing resilience. It has been proven that a healthy gut microbiome helps to decrease the level of cortisol and especially the symptoms associated with anxiety. Probiotics offer immunity, nutrient absorption, and the digestive system in order to ensure your body is more prepared to manage the stress of life. Probiotic-rich foods added to your daily diet can go a long way after the maintenance of a balanced gut and cortisol level.