Cortisol, the “stress hormone,” helps control stress responses and regulates blood sugar, blood pressure, and inflammation.
Though cortisol plays important roles in health, elevated levels can contribute to issues like anxiety, poor sleep, weight gain, and a weakened immune system.
Fortunately, leading a healthy lifestyle, including following a diet rich in nutrient-dense foods, can support the regulation of cortisol.
Keep reading to find out the top foods experts recommend to help bring your cortisol levels back into balance.
1. Cocoa Products
Cocoa products, like cocoa powder and dark chocolate, are packed with magnesium, which can help reduce cortisol. Magnesium reduces the release of adrenocorticotropic hormone (ACTH), a hormone produced by the pituitary gland that stimulates the adrenal glands to release cortisol.
“Magnesium is involved in cortisol metabolism and is a key player in helping the body regulate cortisol levels,” Lamees Hamdan, MD, integrative medical doctor and founder of Timebeam, told Health. “My preference is un-Dutched chocolate, which means it’s non-alkalized,” she said. Alkalization is a treatment that reduces cocoa’s acidity and alters its color, flavor, and solubility.
Tip for consumption: Hamdan loves to mix pure cocoa powder and a pinch of turmeric into milk or plant-based milk to make a delicious magnesium-rich drink.
2. Matcha
Matcha is rich in L-theanine, an amino acid that may reduce stress and decrease cortisol levels.
Hamdan explained that the L-theanine in matcha can naturally lower cortisol levels while improving sleep quality, which is a major benefit. L-theanine also enhances the release of anxiety-mediating neurotransmitter dopamine and increases alpha-frequency brain waves, which is a pattern of brain activity associated with relaxation.
Wang L, Brennan M, Li S, Zhao H, Lange KW, Brennan C. How does the tea L-theanine buffer stress and anxiety. Food Sci Hum Wellness. 2022;11(3):467-475. doi:10.1016/j.fshw.2021.12.004
Tip for consumption: Hamdan recommends sipping your matcha early in the morning, as the caffeine in matcha may impact your sleep.
