9 Foods That Scientists Say Can Lower Your Cortisol Levels (AKA That Pesky Stress Hormone)

As the saying goes, you are what you eat. Tossing and turning at night? Stress-induced breakouts? Imbalanced hormonal cycles? It’s time to consider lowering your cortisol.

This pesky stress hormone is the world’s latest buzzword. Produced in your adrenal glands, it’s natural to have a small extent of cortisol running throughout your system. In fact, its responsibilities stretch from memory formation to metabolism — important stuff. Instead, issues start when your body produces heightened amounts of cortisol. You’ve probably heard of the fight-or-flight response. Well, when your nervous system senses danger, it goes into cortisol-producing-overdrive. Not always ideal.

Spending too long with heightened cortisol opens up the floodgates for hundreds of health complications. Headaches, digestive problems, and even menstrual disruptions — you name it. The impact on physical and mental health is catastrophic: it’s just not sustainable.

Luckily, that’s where diet comes into play. Anything supporting those adrenal glands is a step in the right direction. And according to scientists, these nine foods can actually recalibrate your cortisol-hijacked system.

1.Strawberries

Strawberries actually look cheerful, don’t they? Yet few people know that their bright coloring is the secret to their success. Strawberries contain sky-high levels of vitamin C and antioxidants like anthocyanins (which are what turn them red).

Vitamin C and antioxidants are really effective anti-inflammatories; gold dust when combating inflammation-causing cortisol. Eating strawberries could counteract the stress hormone’s impact, soothing and rebuilding your body’s protective systems. That’s not all, either. These incredible fruits may even support cognitive processing, overriding oxidative stress.

2.Avocados

Avocado on toast isn’t just a feel-good health kick. This healthy-looking meal has some serious benefits, and we have magnesium-rich avocados to thank for it.

Anyone on a hormone rebalancing journey knows how vital this mineral is. Magnesium is linked to supporting better sleep and improving overall stress management. To get technical, it specifically regulates the hypothalamic-pituitary-adrenal axis (which cortisol hijacks) while releasing happiness-inducing GABA neurotransmitters. Combine this with a restful sleep? It’s hardly a mystery that these green goodies help.

In short, the higher your stress levels, the more magnesium your body craves. It’s easy to see how this creates a vicious cycle. As a solution, avocados could be a piece of the puzzle.

3.Dark Chocolate

Not everyone loves dark chocolate, but it loves you. This bitter-tasting treat is another magnesium hack for better-regulated adrenal glands. In fact, according to the USDA, a 100g bar contains a staggering 228mg of magnesium — a dosage that’s not far off your maximum daily allowance.

Keep in mind that this is for chocolate containing 70–85% of cacao solids.

It’s important to note that consistency is key for sustained and noticeable results. Will you be scoffing entire bars of dark chocolate every day? Probably not (we definitely don’t advise it). However, it is interesting to understand the power of a balanced diet and its more unexpected components. Controversially, biohacker Bryan Johnson released a TikTok video explaining why you should eat small amounts of dark chocolate daily to increase your lifespan. Maybe he’s onto something.

4.Chickpeas

We’ll be the first to admit it: Voicing a craving for chickpeas is a pretty niche phenomenon. Yet, this food is a surprising source of stress-fighting goodness for those battling high cortisol.

Chickpeas are super high in tryptophan, an amino acid that our bodies rush to convert into serotonin (aka the famous “feel-good” neurotransmitter). Stress is like leaving a happy tap running. Stores are left depleted as supplies uncontrollably gush out, and eating chickpeas is a great step to counteract that and rebuild your happiness levels.

As if that wasn’t enough, chickpeas also contain moderate amounts of magnesium — reducing anxiety, promoting sleep, and releasing positive GABA neurotransmitters. With nearly 80mg per cup, incorporating them into a meal is a simple way to increase your magnesium intake for the day. Chickpea salad, anyone?

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5.Oysters

Oysters are a cocktail of cortisol-busting ingredients. These slippery bivalves don’t just contain magnesium; this food is a sky-high source of zinc.

The relationship between zinc and anxiety has been tentatively examined by multiple researchers. Low levels of the nutrient correlate with lower serotonin and dopamine (your natural “feel-good” chemicals) and inhibited GABA. As you’ll probably remember, GABA production is vital when managing stress — this neurotransmitter actually helps to control your body’s internal response to stressors. It’s wise to amp up those levels wherever possible.

Slipping back a few oysters at lunch? It might be the secret to reducing the impact of cortisol.

6.Spinach

Your mom was right: Spinach is a superfood. Next time you whip up a curry or scrambled eggs, it might be worth adding a handful (or two). A single serving contains nearly 80mg of magnesium and 23mg of vitamin C. Those milligrams of goodness go straight to adrenal gland regulation, with antioxidants and anti-inflammatories simultaneously put to work throughout the body.

The best thing about spinach is how easily it can be incorporated into meals. While oysters set you back a pretty penny, buying a bag of these leafy greens barely costs $2.

7.Milk

Milk is a dark horse when battling cortisol. Rather than magnesium or vitamin C, a glass of the “good stuff” contains a special vitamin: B12.

Did you know that stress is associated with B12 depletion? Terrifyingly, low levels of this vitamin can create a whole host of physical and psychological issues, including mood changes and nervous system dysregulation. It creates a vicious cycle. Eventually, cortisol spikes can block sufficient uptake of B12 in the gut (more on that later) and sap existing supplies.

A single cup of milk contains 18% of your daily recommended B12 allowance and is one of the easiest ways to quickly replenish your body’s stores. Just maybe skip the latte if caffeine spikes your anxiety. This dairy product is simple to incorporate into solid foods like scrambled eggs if you don’t fancy drinking it.

8.Green Tea

Speaking of drinks, have you tried green tea? You’ve probably heard this drink mentioned in the context of weight loss, but it’s actually better weaponized as a cortisol-buster. Green tea contains a rare amino acid called L-theanine. This powerful substance supports relaxation, aids sleep, and, importantly, boosts GABA. A simple sip of green tea sets the stage for a reduction in cortisol. Think of it as building the foundations for a balanced nervous system.

If your nervous system runs riot on caffeine, consider swapping your morning coffee for green tea. A quick tip: If you don’t like the taste of green tea alone, look for blends. Variations like ginger green tea might go down better.

9.Kimchi

Kimchi is touted as a superstar for gut health. As it transpires, its ability to produce and support “good” gut bacteria may significantly reduce cortisol levels.

Kimchi supports the thriving of natural Lactobacillus reuteri. Emerging research suggests links between this microbe and upregulated oxytocin, a connection-based hormone vital for relationships. The benefit of this? Boosted mood and reduced stress levels; perfect for tackling high cortisol.

The fashionably fermented veggie also contains a respectable 35mg of magnesium per serving, plus sprinklings of zinc and B vitamins — every little helps, right?

Feeling stressed? Plate up. There’s no singular “cure-all” when reducing cortisol levels, but the majority of these foods could already be sitting in your refrigerator. You’ll kick yourself for not trying them sooner.

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