If you’ve been feeling tired but wired, struggling to sleep, or noticing stubborn weight gain around your middle, you may have come across the term cortisol. Often called the “stress hormone,” cortisol plays an important role in your body. But like many things in health, balance is key.
In this guide, we’ll explain what cortisol is, common signs of high cortisol levels, and how lifestyle changes and food supplements can support your overall wellbeing — all in a way that’s clear, practical and rooted in UK regulatory guidance.
What Is Cortisol?
Cortisol is a hormone produced by your adrenal glands. It helps regulate:
- Your body’s response to stress
- Blood sugar levels
- Metabolism
- Inflammation
- Sleep-wake cycles
Cortisol naturally rises in the morning to help you wake up and gradually falls throughout the day. This natural rhythm is part of a healthy stress response.
Problems tend to arise not from cortisol itself which is essential but from ongoing stress and lifestyle factors that may disrupt this balance.
Signs and Symptoms of High Cortisol
Long-term stress may contribute to persistently elevated cortisol levels. While only a healthcare professional can diagnose a medical condition, people commonly report:
- Feeling “tired but wired”
- Difficulty sleeping or waking during the night
- Increased cravings for sugary or salty foods
- Mood changes or feeling overwhelmed
- Difficulty concentrating
- Increased abdominal fat
- Frequent minor illnesses
If you are concerned about symptoms such as severe fatigue, unexplained weight changes, or persistent mood changes, it’s important to speak to your GP.
What Causes Cortisol Imbalance?
Common contributors may include:
- Chronic psychological stress
- Poor sleep
- Excess caffeine
- Highly processed diets
- Overtraining without adequate recovery
- Irregular eating patterns
Modern life places constant demands on us. The goal isn’t to eliminate stress entirely that’s unrealistic but to build resilience and support your body’s natural balance.
Lifestyle Changes to Support Healthy Cortisol Levels
When it comes to managing cortisol naturally, lifestyle foundations matter most.
Prioritise Sleep
Aim for 7–9 hours of good-quality sleep per night. A consistent bedtime, reducing screen exposure before bed, and creating a calm wind-down routine can support a healthy sleep–wake cycle.
Gentle, Regular Movement
Exercise is beneficial, but balance is important. Walking, strength training, yoga, Pilates, or swimming can support overall wellbeing without overloading your stress response.
Balanced Blood Sugar
Eating regular meals that include protein, fibre and healthy fats can help maintain steady energy levels throughout the day.
Stress Management Techniques
Breathing exercises, mindfulness, journalling, time in nature and social connection all support mental wellbeing. Even 5–10 minutes per day can make a difference over time.
Supplements That May Support During Stress
Food supplements should not replace a varied, balanced diet and healthy lifestyle. However, certain nutrients have authorised health claims in relation to psychological function, energy metabolism and the reduction of tiredness and fatigue.
Here are some that may be relevant when supporting the body during periods of stress:
Magnesium
Magnesium contributes to:
- Normal psychological function
- Normal functioning of the nervous system
- A reduction of tiredness and fatigue
- Magnesium also contributes to normal muscle function, which can be helpful if stress leaves you feeling tense.
Vitamin B6, B12 and Folate
These B vitamins contribute to:
- Normal psychological function
- Normal functioning of the nervous system
- Normal energy-yielding metabolism
- A reduction of tiredness and fatigue
- Vitamin B6 also contributes to the regulation of hormonal activity.
Vitamin C
Vitamin C contributes to:
- The normal function of the immune system
- A reduction of tiredness and fatigue
- The protection of cells from oxidative stress
- During periods of physical or psychological stress, supporting immune function can be beneficial.
Ashwagandha and Botanical Extracts
Botanical ingredients such as ashwagandha are traditionally used in herbal practice to support wellbeing during times of stress.
Looking for Personalised Support?
If you’re feeling overwhelmed, struggling with ongoing stress, or simply unsure where to start, you don’t have to figure it out alone.
Our qualified nutritional therapists offer online consultations designed to provide personalised nutrition and lifestyle guidance tailored to your individual goals. During your session, they can:
- Review your current diet and lifestyle habits
- Discuss your wellbeing goals
- Suggest practical, sustainable changes
- Recommend appropriate food supplements where suitable
If you’d like a more tailored approach and expert guidance specific to your needs, booking an online consultation can be a supportive next step.
Support Your Body, Kindly
Cortisol isn’t the enemy - it’s part of your body’s intelligent stress response. The goal isn’t to eliminate stress completely, but to create supportive daily habits that help your body return to balance.
Start small. Improve your sleep. Add a daily walk. Consider evidence-based nutrients such as magnesium or B vitamins if appropriate. Be patient with yourself.
Managing stress and supporting healthy cortisol levels is less about perfection and more about consistency, compassion and building foundations that last.