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How to reduce my cortisol levels?

How to reduce my cortisol levels?

Question 1:
What are some effective techniques or supplements I can take to reduce my cortisol levels?

Question 2:
There's no doubt in my mind that there is a link between Vitamin C and
Cortisol. What I'm wondering is whether Vit C is involved in somehow
reducing Cortisol after incidents of stress. Vit C is more plentiful
in the adrenal glands than anywhere else in the body. I assume the C
is depleted during stress. Why? What's the connection here?

Answer 1:
when I started searching for cortisol I found that there is anabundance of vendors that are
willing to sell you supplements to lower

cortisol levels and many of them are somewhat linked to weight loss programs.
So I decided to leave those and concentrate on the most medically

credible sites to find advice on this matter.

High cortisol levels are mainly caused by stress and there are many
ways to reduce the levels of high cortisol, obviously starting with
removing the stressors.

Remember not all stressors involve emotion. Infections, over-training
in exercise, skipping meals, improper diet (activation of gut
associated immunity), high sugar and refined carbohydrate intake and
more also put stress on the body.

You just have to find the stress reduction technique that works better for you
Some of the recommended ones are

deep-breathing techniques
massage
yoga
Neuro-linguistic Programming
meditation

self-hypnosis
moderate aerobic exercise
attitude changes
rest
low glicemic diet (Sugar handling stress increases cortisol levels.)

It is important to remember that without stress reduction, all
therapeutic and support measures will eventually fail.

If you are also looking repair the damage done to the brain from high
cortisol, by mean of nutritional supplements here are some substances
you should consider.

Nutritional Supplements to Support Low or High Cortisol Levels For

basic adrenal support, include:

A good Complete Multiple Vitamin Mineral Supplement.

Mag-C, one capsule three times per day. This is a source of buffered
vitamin C and a source of absorbable magnesium.

Advanced Essential Minerals, two capsules three times per day. Mineral
absorption and assimilation can be impaired by stressed adrenal
glands. Minerals are essential for energy metabolism.

B5, one capsule per day

B6, one capsule per day

      One of the best known and most effective ways to lower excess
cortisol levels is with the nutrient Phosphatidylserine (PS).
Phosphatidylserine is believed to facilitate the repair of the

cortisol receptors in the hypothalamus. It is believed that the
cortisol receptors get damaged by high cortisol levels reducing the
ability of the hypothalamus to sense and correct high cortisone
levels. Because Phosphatidylserine helps repair the feedback control

apparatus, it is useful in correcting both high and low cortisol
levels. Phosphatidylserine is also useful for preventing short-term
memory loss, age-related dementia and Alzheimer's disease. Typical
dosages are one to three 100 mg. capsules per day.

However to achieve the levels necessary to help repair the brain
scientists have found that it takes an oral supplementation of about
800 mg daily. At this dose, oral supplementation would cost hundreds
of dollars per month. It is much more efficient and far less costly to

use transdermal (through the skin) delivery by use of a PS skin cream.
In this form, the phosphatidylserine is micellized and is absorbed
through the skin directed to the blood stream. This avoids any PS
being lost through digestion and the first pass through the liver. The

product, "Cortisol Balance" was designed for transdermal delivery of
PS in levels that will be effective for the protection and repair of
the brain.

There is an abundance of scientific data on the ability of PS to

support and protect the brain. No other nutrient or pharmaceutical can
match the effectiveness of PS. This PS product combined with a
healthier lifestyle will safely enhance brain function.

      Adaptogens are an entire category of herbs that assists the body

in coping with stress by restoring hypothalamic cortisol receptor
sensitivity. AdaptaPhase I from Vitamin Research Products is one such
blend of adaptogenic herbs that is based on Russian research. It is a
combination of Siberian ginseng, Manchurian Thorn Tree extract,

Hawthorn extract, Echinopanax elatum and Schisandra. Typical dosages
are from 1 ml. to 4 ml. per day. AdaptaPhase II is an anti-catabolic
blend of herbs that can be used to enhance the effects of AdaptaPhase.

      AdaptaPhase II is synergistic blend of ingredients designed to
help the body overcome the exhaustion that is experienced by people
under such extreme stress. The formula includes soy protein isolate,
Rhaponticum carthinoides, Tribulus Terrestris, and Adjuga

turkistanica. These ingredients exert profound energizing, anabolic,
muscle-building effects. This product is best used in cycles, with
each cycle lasting 10 days with a break of two to three weeks between
each 10 day cycle. Dosages range from 4-10 capsules per day depending

upon the individual's weight and the amount of physical or
psychological stress that individual is undergoing.

      CortiTrophin is a combination of adrenal concentrate and
glycyrrhizinate. Glycyrrhizinate is a natural cortisol-mimicking

extract from licorice. Taking a small amount of CortiTrophin 25-100
mgs/day can be beneficial in treating symptoms of adrenal exhaustion
and can provide significant relief from the symptoms of chronic
fatigue and fibromyalgia. To best mimic the body's own physiology,

CortiTrophin should be taken on an empty stomach, first thing in the
morning. If a second dose is required, it should be taken before
lunch. Since CortiTrophin mimics the action of cortisol, one should be
very judicious in using it. It should only be used intermittently and

if any adverse effects occur, such as water retention or elevated
blood pressure, use should be discontinued immediately. Individuals
with high blood pressure should be very cautious with this supplement
and should consult their doctor. Saliva testing should be seriously

considered when using cortisol simulating supplements.

The previous information were collected from a series of web sites,
some of them are

http://www.vitaminlife.com/view_article-exec/article_id/809
http://www.advance-health.com/cortisol.html
http://www.drdebe.com/fitness.htm

Here is also a quick guide of "8 ways to Reduce your Cortisol"

1. Use cortisol reduction supplements: I use a variety of herbs in my
clinic to reduce cortisol at peak times. Some of my favorites include:

ashwaghanda, phosphatidylserine, and rhodiola rosea.

2. Eat at regular intervals throughout the day: Avoid skipping meals,
as this will create a cortisol release.

3. Eat right for your Metabolic Type: Excessive carbohydrate intake

creates cortisol release in response to constantly elevated insulin
levels. Find out your metabolic type and eat consistently with it.

4. Utilize stress reduction techniques at peak cortisol times:
Neuro-linguistic Programming, meditation, self-hypnosis, or simply

lying on the floor doing belly breathing for 10-15 minutes can work
wonders at reducing stress and thus cortisol levels.

5. Get to bed on time: Get to bed by 10:30 pm at the latest.

6. Avoid stimulants: Stay away from energy drinks that contain

ephedra-like compounds and caffeine. Stimulants shift the body into
sympathetic dominance, ie. "fight or flight". Stimulants can also
disrupt your sleeping patterns. If you must have your daily coffee, be

sure that you do not drink any after 12 noon.

7. Keep your workouts under 1 hour: At the 1 hour mark, your
testosterone levels begin to decline and cortisol levels rise.
Forty-five minute workouts are even better.

8. Do not overtrain: Strength coach Charles Poliquin recommends not
training more than 2 days in a row. Doing so will simply overtax the
hormonal system and therefore increase cortisol levels. Listen to your

body. If you do not feel recovered from your previous workout, simply
take an extra day off or reduce the number of sets you perform in your
workout.

Sam Visnic is a C.H.E.K. Practitioner, Nutrition Coach, and certified

NLP Practitioner
http://www.ezinearticles.com/?8-Essential-Ways-To-Lower-Cortisol-And-Feel-Great!&id=142635

Answer 2:

You will probably not be surprised to learn that you are right. Yes,
there is indeed a connection between Vitamin C, cortisol and stress.
Furthermore, as you surmise, Vitamin C does reduce the excess cortisol
in the system after a stressful incident, or during periods of

prolonged stress.   Nor is this merely conjecture, but well-documented
knowledge, supported by a great deal of scientific research and many
studies.

To understand this connection, it might be well to begin with the role

that cortisol plays in the body. Cortisol is, as you said, secreted
by the adrenal glands, which are located atop the kidneys. They are
made up of an outer cortex, which secretes steroids such as cortisol,

and an inner medulla, which secretes other hormones, such as
adrenalin. As a steroid, cortisol is necessary in normal amounts for
the proper functioning of the body.
A fact sheet from Prince Henry Institute of Medical Research in

Australia says that "Cortisol has diverse important effects on all
parts of the body including:

·    mood and wellbeing
·    blood vessels and blood pressure
·    bones
·    muscles and skin
·    immune cells and inflammation

·    stomach and bowel function

In stress situations, cortisol maintains blood pressure and limits
inappropriate inflammation." (

http://www.phimr.monash.edu.au/teaching/factsheets/cortisone.html )

However, the article also goes on to state that the effects of excess
cortisol, which include weight gain, suppressed immune function, high

blood pressure and even diabetes, become destructive rather than
positive.

Where vitamin C comes in is that the adrenal glands use it in order to
produce various hormones. According to this technical monograph from

"Physician Formulated Rx Vitamins (with references), "The adrenal
cortex contains a large quantity of vitamin C. However these stores of
vitamin C can be rapidly depleted during times of stress, and when
ACTH is released from the pituitary (1). In animal studies marginal

vitamin C deficiencies have been found to cause an elevation of
cortisol levels (12). As previously mentioned chronic elevation of
cortisol could lead to many detrimental health conditions. Vitamin C
is vital for the synthesis of epinephrine from the amino acid

tyrosine. Epinephrine is secreted by the adrenal medulla in response
to a stressor. Epinephrine and norepinephrine are responsible for our
fight or flight response to a stressful situation. Epinephrine also
plays a role in blood pressure regulation by acting as part of an

auxiliary electron transport system for the last step of aldosterone
synthesis (13, 14). Aldosterone is a hormone involved in regulating
blood pressure, blood pH and blood volume. Supplementing with vitamin
C while under stress has been shown to have numerous beneficial

effects (15-17) . " ( http://www.rxvitamins.com/people/adr7tech.asp )

So, if depletion of vitamin C causes excess production of cortisol,
then it stands to reason that supplementation of vitamin C can reduce

excess cortisol production and its associated destructive effects.
This connection between stress and cortisol, and vitamin C, has been
the focus of a great deal of research.

Dr. Hans Selye, a Canadian doctor and researcher, the founder of the

International Institute of Stress at the University of Montreal, is
widely regarded as the pioneer in the field of stress studies, or the
"father of modern stress research. He was the first to document the
relationship of stress to cortisol excess and vitamin C in an article

he published in the British Journal, "Nature" in 1936.   In it he
"reported that the adrenal glands contain the highest concentration in
the body of vitamin C. The adrenal glands make cortisol from vitamin
C. When a person is under stress, the adrenal glands make tremendous

amounts of cortisol and the concentration of vitamin C in them drops."
( http://www.drmirkin.com/nutrition/9796.html )

Dr. Linus Pauling, recipient of the 1954 Nobel Prize for Chemistry (as

well as the 1962 Nobel Peace Prize), is perhaps the best-known
researcher into the effects of Vitamin C on the human body, and a
strong proponent of its use as both a preventative and curative. The
Linus Pauling Institute at the University of Oregon reported here:

http://lpi.oregonstate.edu/f-w99/newresearch.html on some new research
on vitamin C. Among other experiments was one studying stress in
rats, with the result that ".... after the rats were exposed to

stressful situation, those that received vitamin C had .... less
corticosterone, an adrenal hormone related to cortisol, which, in
humans, has been associated with heart disease when chronically
overproduced. Since rats synthesize vitamin C, it is difficult to

extrapolate these results to humans, but Dr. Campbell estimated that
the amount of supplemental vitamin C that produced these beneficial
effects in rats corresponds to an intake of several grams in humans.
These results offer more support to the concept that the need for

vitamin C increases during stress."

In summary then, your conviction of a link between vitamin C and
cortisol, along with your other assumptions, is absolutely correct.
Stress causes excess cortisol production, which depletes vitamin C.

Vitamin C supplementation in turn reduces excess cortisol, which in
turn ameliorates its destructive effects and helps to counteract the
negative aspects of stress.

Here are some links to more information you might like to pursue:

What does cortisol do? (pg. 57)

"Cortisol: The Stress or Death Hormone:"
http://www.3sistersapothecary.com/html/resources/library/cortisol.cfm

Reports on recent research and studies:

http://www.sciencedaily.com/releases/1999/08/990823072615.htm

"The Nature of Stress" by Hans Selye:

http://www.icnr.securesites.com/articles/thenatureofstress.html

Selye and Stress (question and answer article):
http://speedlearning.org/columnboy.php?title=SPEED+READING%3A+Hans+Selye

"Adaptation to Stress and Natural Therapies:"

"Adrenal Stress: Measuring and Treating:"
http://www.blooddetective.com/Articles/AdrenalStressMeasuringTreating.htm

Very detailed discussion of the connection between the adrenal glands
and stress:
http://www.pihealth.com/adrenal_glands_and_stress.htm

Detailed abstracts of studies involving Vitamin C. To find those
connected with cortisol, use your browser "edit" "find" feature on the
term "cortisol:"

http://www.lef.org/prod_hp/abstracts/php-ab405c.html

"Adrenal Maladaptation Syndrome: A Sweet Solution For Coping With
Stress"
http://www.worldwidehealthcenter.net/article.php?article=88

I do hope this information has been helpful to you. If there is
anything you don't understand, please use the "Request Clarification"
feature to ask before rating and closing your question so I can be

sure I've given you what you're looking for by way of information on
the scientifically documented connected between stress, cortisol and
vitamin C. It's a subject I have a great interest in myself, so I
thank you for the opportunity to research this.

Best regards,
Byrd

Search terms used:

"vitamin c" cortisol stress
"what does cortisol do" OR "effect of cortisol"
"Hans Selye" stress cortisol "vitamin c"
"linus pauling" "vitamin c" cortisol stress