1. Ashwagandha
Ashwagandha, an adaptogenic herb commonly used in traditional Ayurvedic medicine, has been shown to help regulate cortisol levels by reducing the body’s stress response. High cortisol levels are often linked to increased abdominal fat and difficulty in weight management. By lowering cortisol, ashwagandha helps reduce the stress-induced fat storage in the abdominal area, contributing to a flatter stomach.
Waldo says, "Ashwagandha is an adaptogenic herb that helps lower cortisol levels and reduce stress. It works by balancing the hypothalamic-pituitary-adrenal axis, which is involved in the stress response."
2. Omega-3 fatty acids
Omega-3 fatty acids have anti-inflammatory properties that help modulate the body's stress response. By reducing inflammation, omega-3s can help balance cortisol levels, which, when elevated, can lead to increased abdominal fat and weight gain.
"Omega-3 fatty acids have an anti-inflammatory effect and help improve insulin sensitivity. This aids in fat loss, especially in the abdominal area. Fish oil is a great source of omega-3s," says Waldo.
3. Turmeric or curcumin supplements
Curcumin has potent anti-inflammatory properties that can help lower overall inflammation in the body. Chronic inflammation is linked to elevated cortisol levels and abdominal fat accumulation.
"Turmeric or curcumin supplements have antioxidant and anti-inflammatory properties. Curcumin can help lower cortisol levels and fight fat storage in the belly," he notes.
4. B vitamins like B6, folate, and B12
B vitamins are crucial for the proper functioning of the adrenal glands, which produce cortisol. Adequate levels of B6, folate, and B12 help support adrenal health and ensure balanced cortisol production, potentially reducing stress-related fat accumulation.
"B vitamins like B6, folate, and B12 are important for proper functioning of the adrenal glands and stress hormones like cortisol. Supplementing with a B-complex may help support adrenal health and cortisol balance," Waldo says.
5. Phosphatidylerine
Phosphatidylserine (PS) is a phospholipid found in high concentrations in the brain and has been studied for its potential benefits in lowering cortisol levels and promoting a flatter stomach, particularly for those over 40.
"Phosphatidylerine, or PE, is a phospholipid that helps reduce high cortisol levels. It works by supporting the hypothalamic-pituitary-adrenal axis. Studies show PE can decrease cortisol and stress levels," he shares.
5. Magnesium
Magnesium has calming effects on the nervous system and can help alleviate symptoms of stress and anxiety. By reducing overall stress levels, magnesium contributes to lower cortisol levels and mitigates the impact of stress on weight gain, especially around the midsection.
"Magnesium supplements help relax the body and mind, improve stress resilience, and sleep, all of which help lower cortisol. Magnesium also plays a role in fat and energy metabolism," he says.