What foods help reduce cortisol?

Evening starchy carbohydrates—such as rice, oatmeal, or pasta—may help lower cortisol; several supplements are also described as potentially helpful.

• Evening starchy carbohydrates: Carbohydrates provide an energy signal that can reduce the need for cortisol to mobilize fuel. Having starches with the last meal of the day may help keep evening cortisol lower and support sleep. 1 2
• Ashwagandha: In otherwise healthy, stressed people, studies cited showed cortisol reductions of 14.5%–27.9%. If used to lower cortisol, later-day or evening use was suggested to avoid lowering cortisol when it is useful earlier in the day. 3 4
• Rhodiola rosea: It was described as lowering cortisol in randomized trials; later-day use was also associated with a subjective improvement in second-half-of-day attention. 5
• Fish oil: It was described as having a more modest cortisol-lowering effect. 6

These points concern potential effects, not a guarantee that a food or supplement will lower cortisol for everyone.