Using Vitamin C to Help Lower Cortisol and Reduce Stress

Cortisol is known as the "stress hormone" because it plays a significant role in how our body responds to stress. This hormone regulates vital functions like metabolism and blood sugar levels. However, chronic high cortisol levels can result in health issues like anxiety, sleep disturbances, problems with fertility, hormone imbalance, digestive issues and a weakened immune system. In this blog post, we will explore how Vitamin C affects cortisol levels in the body and why it might be beneficial.

Understanding Cortisol and Its Functions

Cortisol is produced in the adrenal glands and released in response to stress. It helps the body manage several functions, including:

• Metabolism Regulation: Cortisol helps the body convert food into usable energy.

• Inflammation Control: It naturally reduces inflammation, aiding recovery.

• Nutrient Usage Management: Cortisol influences how the body uses carbohydrates, fats, and proteins.

  
  

While cortisol is crucial during stressful situations, consistently high levels can lead to problems such as fatigue, weight gain, hormone imbalance and more. For example, studies suggest that individuals with chronic stress can have up to a 50% increase in cortisol levels compared to those with lower stress.

The Role of Vitamin C

The synthetic form of vitamin C is ascorbic acid, however Vitamin C can be found in a variety of fruits and vegetables. It is a considered vital nutrient for good health. Best known for boosting the immune system and serving as a powerful antioxidant, Vitamin C is also involved in:

• Collagen Production: It aids in creating collagen, crucial for skin and joint health.

• Iron Absorption: Vitamin C helps the body absorb non-iron from plant sources, which can prevent anemia.

• Mood Regulation: By influencing neurotransmitters, Vitamin C may affect mood and the body's response to stress.

• Natural Antioxidant: Helps protect cells from damage caused by free radicals and oxidative stress.

  
  

Research suggests Vitamin C could also impact cortisol levels. A healthy intake may help reduce the physiological effects of stress and lower cortisol production.

Vitamin C and Cortisol Levels: The Research

Studies are investigating the link between Vitamin C and cortisol levels. For instance, research published in the Journal of Clinical Psychopharmacology found that individuals with higher Vitamin C levels had up to 25% lower cortisol responses when facing stress compared to those with lower levels.

In one controlled study, participants who took Vitamin C supplements before stressful events displayed a significant reduction in cortisol levels. Specifically, their cortisol levels dropped by approximately 20% after the stressful experience, showing that Vitamin C can effectively help manage stress.

Another study focusing on individuals under acute stress revealed that Vitamin C not only prevented typical increases in cortisol but also enhanced overall mood. Participants reported a 15% improvement in feelings of well-being after Vitamin C intake, highlighting its potential benefits in stress management.

Sources of Vitamin C

Incorporating Vitamin C-rich foods into your diet is simple and delicious. Since our body cannot make Vitamin C, it is important to get it from foods. Here are some great sources:

• Acerola Cherry: The highest form of Vitamin C and contains anywhere from 50-125 times the vitamin C of oranges.

• Citrus Fruits: A medium orange contains about 70 mg.

• Berries: A cup of strawberries packs roughly 85 mg.

• Bell Peppers: One cup of chopped red bell pepper provides approximately 190 mg.

• Leafy Greens: A cup of cooked spinach delivers about 17 mg.

• Kiwi: A medium kiwi has about 71 mg.

  
  

Eating a variety of these foods can help you meet your daily Vitamin C needs and support cortisol regulation.

My favorite whole food Vitamin C supplement is the Acerola Cherry capsules from Perfect Supplements (use code bewellshel for a discount). Two capsules contain over 1000mg.

Practical Tips for Lowering Cortisol

If you are working to manage high cortisol levels, try these practical approaches alongside boosting your Vitamin C intake:

• Balanced Diet: Focus on eating whole nutrient-dense foods and limit processed foods as much as possible since this robs our body of nutrients.

• Regular Exercise: Aim for at least 30 minutes of moderate exercise like weight training most days; this can lower cortisol levels.

• Mindfulness Practices: Engage in meditation, yoga, or deep breathing exercises to help reduce stress significantly.

• Quality Sleep: Ensure you get enough restorative sleep, as it helps regulate cortisol production.

• Moderate Caffeine and Sugar: High consumption can elevate cortisol levels, so consider limiting your intake of caffeine or switch from coffee to matcha.

• Stay Hydrated: Drinking enough water with minerals or electrolytes is essential for overall well-being and managing stress.

  
  

Taking Charge of Your Stress

The research surrounding Vitamin C and cortisol levels shows promise for those looking to manage stress naturally. Ensuring you consume enough Vitamin C through a diet rich in fruits and vegetables may enhance your immune system and support healthy cortisol levels.

In today's fast-paced world, exploring natural methods such as Vitamin C supplementation can be a helpful strategy for maintaining balance in life. Remember that a holistic approach, combining diet, lifestyle changes, and self-care practices, is key to effectively managing stress. Focusing on a healthy lifestyle overall can build resilience against stress and improve your well-being.

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