The Best Supplements To Reduce Cortisol Levels and Provide Stress Relief for Women Over 50

When it comes to our health, there’s one thing we can all agree on: Stress is a major culprit behind everything from poor sleep to inflammation that can lead to chronic conditions like diabetes and heart disease. While there’s no magic bullet—or, more to the point, pill—that can erase the side effects of stress completely, certain supplements have been shown to reduce cortisol and help restore balance to the body. Keep reading for a top physician’s insights on why we tend to respond differently to stress after 50 and the simple lifestyle tweaks and supplements that can help us regain control.

What is cortisol? The good and the bad

​​Cortisol is one of the body’s main stress hormones—a chemical messenger that keeps you alive and adaptable, explains resilience expert  Eva Selhub, MD, founder of Resilience Experts, LLC, chief of medical affairs for For Humanity and former clinical associate at the Benson-Henry Institute for Mind-Body Medicine at Massachusetts General Hospital and Harvard Medical School.

“When everything is in balance, cortisol follows a natural daily rhythm: It rises in the morning to help you wake up, focus and meet the demands of the day, then falls at night to let your body rest and repair,” she continues.

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“In healthy amounts, cortisol regulates blood sugar, blood pressure, metabolism, immune function and even memory. It gives you the energy to act when life demands it, whether that’s running for safety, meeting a deadline or handling an emotional challenge or even just getting up in the morning.”

The trouble arises when stress becomes constant or when you don’t have the resources to manage it. “If stress persists, cortisol levels stay elevated, continuing until the body receives the signal that it’s safe to relax, keeping the system in ‘alert mode.’ Over time, this imbalance can lead to inflammation, weight gain, fatigue, disrupted sleep and mood changes. So cortisol itself isn’t harmful—it’s the loss of rhythm and recovery that causes the damage in the long term.”

Why stress hits women harder after 50

For women over 50, hormonal changes reshape how the stress system behaves, reveals Dr. Selhub. “Estrogen and progesterone normally help regulate the stress response. They act as part of a feedback loop that signals the system to shut off once a stressor has passed. But during menopause, as these hormones decline, that regulatory effect is reduced or lost.

As a result, the HPA axis [hypothalamic pituitary adrenal], the brain’s stress command center, becomes more reactive and slower to reset,” she observes. “That’s why many women notice that what used to feel like mild stress—poor sleep, a skipped meal, a tense conversation—now leaves them wired or exhausted. The body isn’t overreacting, it’s responding differently.”

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The 7 best supplements to reduce cortisol

Although supplements can’t entirely reduce stress on their own, they can help the body regulate it more effectively, notes Dr. Selhub—especially when combined with daily habits that restore balance. “No supplement can replace the fundamentals: good sleep, nourishing meals, joyful movement and time for recovery.”

With that in mind, here are her picks for the best supplements to reduce cortisol levels and improve your overall health:

Phosphatidylserine

This brain-supporting supplement is Dr. Selhub’s personal favorite for stress relief. “A phospholipid, it supports cell membrane function in the brain and has been shown to reduce cortisol spikes after mental or physical stress,” she points out.

“Choose products derived from soy or sunflower, and take them in cycles [using them for a few months at a time, then taking a break before starting again].” Aim for 300 to 400 mg of phosphatidylserine per day.

Magnesium 

Magnesium activates calming neurotransmitters and improves sleep quality, helping lower high cortisol levels naturally overnight, Dr. Selhub explains, adding that people with kidney concerns should check the dosage with their clinician. She suggests taking 200 to 400 mg of magnesium glycinate or citrate nightly to help manage stress and sleep soundly.

L-Theanine

An amino acid from green tea that promotes calm alertness without making you sleepy, L-theanine, reduces physiological stress responses without affecting cognition,” Dr. Selhub explains. “Use pure L-theanine rather than caffeine-containing tea extracts if you’re sensitive to stimulation.” To reap the benefits, Dr. Selhub recommends taking 200 to 400 mg per day.

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Omega-3 fatty acids

These essential fats modulate inflammation and help regulate HPA-axis activity, Dr. Selhub says. The result? A healthy heart and brain—and lower cortisol levels. Take 1 to 2 grams of EPA + DHA daily for stress management, she suggests. (Discover more benefits of omega-3 fatty acids.)

Vitamin C

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Depleted quickly during times of stress, vitamin C helps normalize cortisol levels and strengthens immune defenses, Dr. Selhub reveals, adding one word of caution: Avoid very high doses if you’re prone to kidney stones. She advises taking 500 to 1,000 mg of a vitamin C supplement per day to help reduce cortisol.

Ashwagandha

“Clinical trials show that this herb can reduce cortisol and improve perceived wellbeing—but it’s not for everyone,” Dr. Selhub cautions. “Those with thyroid issues, liver disease or stimulant sensitivity should avoid or limit it. “Ashwagandha is best [taken] for 8 to 12 weeks, then paused [to give the body a chance to reset].” Dr. Selhub recommends 300 to 600 mg per day, with the important caveat that this is for short-term use.

Probiotics

The gut and brain communicate constantly, and two specific strains of probiotics—L. helveticus R0052 and B. longum R0175—have been shown to reduce perceived stress and lower cortisol levels, reveals Dr. Selhub. To reap the benefits, aim for 1 to 2 capsules daily with a meal.