Cortisol, often called the “stress hormone,” plays a crucial role in the body’s response to stress. Elevated cortisol levels, especially when chronic, can lead to an increase in belly fat as the hormone promotes fat storage in the abdominal area. This type of fat is not only a cosmetic concern but also a risk factor for various health issues, including heart disease and diabetes. Certain supplements have been shown to help lower cortisol levels and, as a result, reduce belly fat.
We checked in with Shlomo Widder, MD, to learn about four supplements you can take because they can help decrease cortisol levels and shed abdominal fat. He revealed that magnesium, ashwagandha, omega-3 fatty acids, and Rhodiola rosea are the ones to take. Read on to find out more.
1. Magnesium
Magnesium enhances insulin sensitivity, which helps regulate blood sugar levels. Better blood sugar control can reduce fat storage, particularly in the abdominal area. Magnesium also influences the production and function of neurotransmitters like serotonin, which promote relaxation and can reduce stress levels. Lower stress levels typically result in reduced cortisol production.
"Magnesium supports over 300 biochemical reactions in the body. It is crucial for regulating stress responses and can lower cortisol levels. Clinical experience shows that patients who maintain adequate magnesium levels report better sleep and lower stress, which indirectly helps reduce abdominal fat," says Widder.
2. Ashwagandha
Ashwagandha has anxiolytic properties, meaning it can reduce anxiety and promote a sense of calm. Lower anxiety levels are associated with lower cortisol production, as chronic stress and anxiety can lead to elevated cortisol levels.
"This adaptogenic herb has a reputation for significantly reducing cortisol levels. I've seen patients benefit from less stress-induced eating and improved overall mood when incorporating Ashwagandha into their regimen, contributing to a reduction in belly fat," he notes.
3. Omega-3 fatty acids
Omega-3 fatty acids have strong anti-inflammatory effects. Chronic inflammation is linked to increased cortisol production, so reducing inflammation can help lower cortisol levels.
"Present in fish oil, omega-3s combat inflammation and reduce cortisol levels. Patients often report a decrease in abdominal fat and improved metabolic health with regular omega-3 supplementation, which is supported by studies indicating its efficacy against stress-related fat accumulation," he reveals.
4. Rhodiola Rosea
Rhodiola has been shown to reduce symptoms of stress such as fatigue, anxiety, and mental fog, which are often accompanied by elevated cortisol levels. By alleviating these symptoms, Rhodiola helps maintain lower cortisol levels.
"Another potent adaptogen, Rhodiola rosea, enhances the body's resilience to stress and lowers cortisol. Patients using Rhodiola commonly experience better energy levels and reduced stress, aiding in the management of belly fat," Widder reveals.
