Ashwagandha is better than Rhodiola for directly lowering cortisol levels.
Ashwagandha has been shown to significantly reduce serum cortisol and calm chronically elevated stress responses.
Ashwagandha works gradually to regulate the hypothalamic-pituitary-adrenal (HPA) axis, preventing the adrenal glands from overproducing cortisol during chronic stress.
Because it mimics GABA (an inhibitory neurotransmitter), Ashwagandha helps quiet the central nervous system.
This makes Ashwagandha excellent for people who feel "wired but tired".
Clinical studies indicate that the most significant drops in cortisol occur after 6 to 8 weeks of consistent daily use of Ashwagandha.
Rhodiola does not primarily focus on dropping total cortisol levels.
Instead, it balances cortisol spikes during acute situations and protects cells from stress-induced fatigue.
Rhodiola acts as a mild stimulant.
It prevents burnout by supporting mitochondrial function and increasing the availability of serotonin and dopamine in the brain.
Rhodiola works much faster than ashwagandha, with users often noticing improved mental clarity and physical endurance within a few days or even hours of an acute dose.
You should use ashwagandha if your high cortisol is causing any insomnia, generalized anxiety or a constant state of hyper awareness.
Although you should use rhodiola if your stress has caused you to feel sluggish, physically drained, unmotivated or you're experiencing brain fog.
Ashwagandha is one of the best supplements for cortisol and it helps to regulate the HPA axis, which is your body's stress response system and studies have even shown that Ashwagandha can reduce cortisol by up to 23% to 32%.
The typical dosage of Ashwagandha is 250 mg to 600 mg daily.
And standardized extracts of Ashwagandha like KSM-66 or Sensoril are also highly recommended.
Other best supplements for cortisol are magnesium glycinate and L-Theanine.
L-Theanine is an amino acid that is naturally found in green tea.
L-Theanine promotes alpha brain waves, which induces a calm and focused mental state while reducing stress induced cortisol spikes.
The typical dosage of L-Theanine is 100 mg to 200 mg daily.
Magnesium Glycinate is good for cortisol as magnesium glycinate is a critical mineral that is involved in over 300 biochemical reactions, and it supports parasympathetic "rest and digest" activity.
Magnesium deficiency also makes stress worse and glycinate is also a highly bioavailable form that is gentle on your stomach.
The typical dose of magnesium glycinate is 200 mg to 400 mg daily.
Other good supplements for cortisol are Omega-3 Fatty Acids and Phosphatidylserine.
Phosphatidylserine is a fatty compound that is shown to blunt excessive cortisol spikes during or after intense physical or mental stress.
And Omega-3 fatty Acids help control inflammation and reduce the physical effects of chronic stress, which can also assist in lowering your morning cortisol levels.
Although supplements should only be used as a support mechanism for cortisol and lifestyle changes like better sleep, routine exercise and even mindfulness are the most proven ways of lowing cortisol.