Doctors: Don’t Freak Out About Your Cortisol Quite Yet

The stress hormone cortisol has become a hot topic online, with wellness influencers warning that chronically high levels can cause everything from waking up at 3 a.m. to developing a swollen “cortisol face” or gaining belly fat. Many promote specific diets, workout plans, and supplements they say will bring levels back into balance.

Medical experts, however, say most people don’t need influencer advice—or supplements—to manage their cortisol. In fact, doctors caution against treating cortisol like a villain. If you’re concerned something may be wrong, they say, the best step is to consult a healthcare professional.

Why cortisol matters
Cortisol is essential for survival. Produced by the adrenal glands above the kidneys, it plays a key role in how the body responds to stress. It also affects inflammation, immune function, metabolism, blood pressure, and other critical systems. Cortisol levels naturally rise and fall throughout the day—higher in the morning to help you wake up and lower at night to help you sleep. Levels also increase when you’re ill or under stress.

When cortisol becomes a medical issue
It’s uncommon for cortisol alone to be the root of a health problem. Chronically low cortisol can signal adrenal insufficiency, which includes conditions like Addison’s disease, an autoimmune disorder in which the immune system attacks the adrenal glands. On the other hand, consistently high cortisol levels may indicate Cushing’s syndrome, often caused by usually noncancerous tumors in the adrenal or pituitary glands.

Recognizing symptoms
Symptoms related to cortisol disorders can vary widely and often resemble other health conditions. Adrenal insufficiency may cause fatigue, unexplained weight loss, low blood pressure, and reduced appetite. Cushing’s syndrome can lead to weight gain, high blood pressure, fragile bones, increased fat around the face and abdomen, unusual hair growth in women, sleep disturbances, and more. Doctors can measure cortisol levels through saliva, blood, or urine tests.

A warning about supplements
Endocrinologists emphasize that there are no proven over-the-counter remedies for correcting cortisol levels. Despite popular claims, supplements such as ashwagandha or magnesium have not been shown to reliably “lower” cortisol. Experts also warn that many supplements are unregulated, meaning their contents and safety aren’t always clear. As one endocrinologist put it, these products “are not innocuous.”

What actually helps
For most healthy people, doctors recommend focusing on basic stress management rather than obsessing over one hormone. That means eating well, getting enough sleep, staying physically active, and seeking therapy or counseling when needed. As experts note, there’s nothing new or trendy about these recommendations—but they remain the most effective approach.