High Cortisol: Symptoms and How to Reduce It

Cortisol is a hormone that human beings produce naturally in response to stress. That is why, when high cortisol levels appear, they often come hand in hand with stress, nervousness and difficulty sleeping.

What is high cortisol and why does it happen?

High cortisol appears with the aim of keeping us alert, mobilising our energy so that we can respond to any situation of danger that may arise. The problem comes when elevated levels of this stress hormone become chronic, as this can lead to other related problems.

Symptoms of high cortisol

Excess cortisol can cause a wide variety of physical, metabolic and emotional symptoms. The most common and characteristic physical symptoms of high cortisol include:

• Sleep disturbances, difficulty falling asleep, waking during the night or sleep that is not restorative.
• Irritability and nervousness.
• Constant tiredness.
• Difficulty concentrating.
• Weight gain.
• A weakened immune system.
• Anxiety or anxious sensations such as palpitations, but without an obvious cause.

How can you lower cortisol levels?

If you want to know how to lower high cortisol, the key to reducing cortisol is, first of all, to adopt healthy lifestyle habits:

1. Improve your sleep routine: to regulate cortisol, it is important to go to bed and get up at the same time, as well as avoiding screens for 1 hour before sleep.
2. Moderate physical activity helps manage stress and therefore reduce cortisol levels. In the long term, it is an excellent way to improve adaptation to stress, lowering overall hormone levels.
3. Using relaxation techniques such as mindfulness, meditation or yoga has been shown to be very effective for eliminating excess cortisol and reducing anxiety levels.

1. Following a balanced diet rich in vegetables containing antioxidants, magnesium, omega-3 and B vitamins can help lower cortisol. It is also very important to avoid sugars, ultra-processed foods and heavy evening meals before bed.
2. Avoid stimulants such as caffeine, alcohol and tobacco.
3. Drink enough water to keep the body hydrated.
4. At work, managing your time, staying organised and taking breaks helps prevent both mental exhaustion and anxiety spikes.
5. During stressful periods or seasonal fatigue, phytotherapy supplements can help.

Supplements to reduce cortisol

Within natural medicine, there are some plants with adaptogenic capacity, such as rhodiola or ashwagandha, which help reduce cortisol, improve sleep quality and reduce nervousness. Among the natural supplements or tablets to lower cortisol, we recommend the following:

Supplement with rhodiola

This adaptogenic plant helps the body manage physical and emotional stress better. Therefore, the capsules for cortisol from Pure Encapsulations Rhodiola are perfect for people who experience fatigue, low energy or difficulty maintaining concentration.

Supplement with ashwagandha

Tablets to lower cortisol based on Ashwagandha by Pure Encapsulations are another standout adaptogenic option. They help rebalance the nervous system, reduce anxiety and support deeper relaxation and sleep. They are recommended for people going through a period of greater mental and emotional overload.

Supplements for sleep

Aboca Sedivitax capsules are formulated with a combination of natural plant extracts such as valerian, passionflower and hawthorn, which help both to encourage relaxation and improve sleep at night. They are mainly recommended for people who have difficulty falling asleep or whose sleep is not restorative due to excess stress and nervousness.

Meanwhile, Sedivitax Paediatric is the same supplement, but in a children's version. Ideal for school periods, especially for children who feel overwhelmed by changes in their daily routine.

Tips for getting rid of excess cortisol

As you can see, maintaining high cortisol levels chronically, as well as built-up stress, can become an enemy to our health. So, if you want to tackle it, follow our advice and support yourself with natural supplements to regain calm, energy and quality of life.

If, after following our advice, you notice that your cortisol levels remain high, we recommend seeing a doctor for personalised monitoring and assessment.