How to Choose the Best Supplements to Reduce Cortisol and Belly Fat

If stress and belly fat are holding you back, the right supplements can make a difference. This guide highlights science-backed supplements to reduce cortisol and belly fat, helping you look leaner and feel calmer.

What Causes Cortisol-Driven Belly Fat?

Top Supplements to Reduce Cortisol and Belly Fat

1. Ashwagandha (300–600 mg/day)

A potent adaptogen shown to reduce cortisol by up to 44%, leading to significant belly fat loss in clinical trials .
Ashwagandha modulates stress response and supports restful sleep.

2. Rhodiola Rosea (200–300 mg/day)

Another adaptogen that helps the body adapt to stress and lowers cortisol. It enhances energy and focus without overstimulation.

3. Magnesium (200–400 mg, glycinate or citrate)

Magnesium calms the nervous system; aids sleep and helps regulate cortisol Glamour. It also supports fat metabolism and stress resilience.

4. Omega‑3 Fatty Acids (1–3 g/day EPA+DHA)

Fish oil reduces inflammation and cortisol, supports insulin sensitivity, and aids belly fat reduction.

5. Phosphatidylserine (300–600 mg/day)

Shown to blunt cortisol release post-stress, particularly beneficial for stress-induced belly fat .

6. Vitamin C

Acts as an antioxidant, supports adrenal health and lowers cortisol response to stress .

7. Holy Basil (Tulsi)

An adaptogen that reduces cortisol and supports stress recovery.

Integrating These Supplements Into Your Routine

Supplement	Dosage	Benefits
Ashwagandha	300–600 mg daily	Cortisol reduction, stress relief
Rhodiola Rosea	200–300 mg daily	HPA axis support, energy boost
Magnesium (glycinate)	200–400 mg nightly	Relaxation, cortisol control
Omega‑3s (EPA+DHA)	1–3 g per day	Inflammation & cortisol reduction
Phosphatidylserine	300–600 mg with meals	Stress-induced cortisol support
Vitamin C	500–1,000 mg daily	Adrenal and antioxidant support
Holy Basil	300–600 mg daily	Stress adaptation

Consistency is key—most benefits appear in 4–8 weeks when combined with sleep, exercise, balanced diet, and stress-management techniques.

---

FAQ

Q: Are these supplements safe together?
Yes, these are generally safe when taken at recommended dosages. Check for interactions with medications before starting.

Q: Will supplements alone flatten belly fat?
Supplements support cortisol reduction but work best when paired with proper diet, sleep, exercise, and stress management .

Q: How long before I notice results?
Expect to see improvements in stress and belly fat within 4–8 weeks of consistent use.

Take Action: Reduce Cortisol and Lose Belly Fat

To reduce cortisol and belly fat effectively:

1. Choose 2–3 of the supplements above based on your priorities.
2. Commit to at least 8 weeks of consistent use.
3. Support with balanced lifestyle habits.