The Dual Role of Cortisol: Friend and Foe
Cortisol is a steroid hormone produced by the adrenal glands, which sit on top of your kidneys [1.9.1, 1.10.4]. It's widely known as the "stress hormone" because it's a key component of the body's "fight-or-flight" response [1.3.4, 1.9.2]. In short bursts, cortisol is essential for survival. It helps manage how your body uses carbohydrates, fats, and proteins; keeps inflammation down; regulates your blood pressure; increases your blood sugar (glucose); controls your sleep-wake cycle; and boosts energy so you can handle stress and restore balance afterward [1.10.4]. However, when cortisol levels are chronically elevated due to long-term stress or other factors, it can lead to significant health problems [1.9.1].
Consistently high cortisol can cause a range of negative symptoms, including weight gain (especially around the abdomen), fatigue, irritability, muscle weakness, and trouble with memory and concentration [1.9.1, 1.9.2]. Over time, it increases the risk for serious conditions like high blood pressure, type 2 diabetes, heart disease, and osteoporosis [1.9.1, 1.9.2]. Given these risks, it's important to understand the factors that influence cortisol, including certain supplements.
Disclaimer
This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment.
Supplements and Substances That Elevate Cortisol
While many people seek ways to lower cortisol, some supplements and common substances can have the opposite effect. This may be intentional in cases of adrenal insufficiency or an unwanted side effect.
Licorice Root (Glycyrrhiza glabra)
Licorice root has a well-documented effect on cortisol levels. Its primary active component, glycyrrhetinic acid, works by inhibiting an enzyme called 11β-hydroxysteroid dehydrogenase type 2 (11β-HSD2) [1.4.4]. This enzyme is responsible for converting active cortisol into its inactive form, cortisone, primarily in the kidneys [1.4.4]. By blocking this enzyme, licorice allows cortisol to remain active for longer, effectively increasing its concentration and effects in the body [1.4.1, 1.4.4]. This mechanism can lead to increased sodium and water retention and potassium excretion [1.4.3]. In some cases, this effect is used therapeutically to help with conditions like adrenal insufficiency and orthostatic hypotension [1.4.2]. However, it also means that excessive consumption can lead to side effects like high blood pressure and low potassium levels (hypokalemia) [1.4.3].
Caffeine
Caffeine is one of the most widely consumed psychoactive substances globally, found in coffee, tea, energy drinks, and soda [1.3.3, 1.3.5]. It reliably stimulates the release of cortisol [1.3.4]. Caffeine consumption, especially in the morning when cortisol is naturally at its peak, can lead to a significant spike in this hormone [1.3.5]. The mechanism involves blocking adenosine receptors in the brain. This action signals the body to produce adrenaline and cortisol as part of a stress response [1.3.5]. Studies show coffee tends to produce the highest cortisol response compared to tea and other caffeinated drinks [1.3.3]. While habitual users may develop some tolerance, high intake can still contribute to feelings of anxiety, jitters, and a subsequent energy crash as the effects wear off [1.3.4, 1.3.5].
Pantothenic Acid (Vitamin B5)
Pantothenic acid is a B-vitamin that serves as a precursor for a compound essential for producing corticosteroid hormones, including cortisol [1.2.1, 1.2.5]. In individuals with low cortisol output, research has shown that pantothenic acid can help raise cortisol levels [1.2.1, 1.2.5]. It appears to act as a modulating agent for adrenal function, improving the body's stress resiliency [1.2.1]. Because of its role in hormone synthesis, it is often included in adrenal support formulas.
Grapefruit
Grapefruit and its juice can increase cortisol availability, but its mechanism is different from direct stimulation. Grapefruit inhibits CYP3A4 enzymes, which are responsible for metabolizing (breaking down) cortisol in the body [1.5.1, 1.5.2]. By slowing down this breakdown process, grapefruit allows cortisol to stay in the system longer and at higher concentrations [1.5.1, 1.5.3]. This effect has been studied as a way to enhance cortisol replacement therapy in patients who metabolize the hormone too quickly [1.5.1, 1.5.5]. This means that for the average person, consuming grapefruit or its juice could lead to higher effective cortisol levels.
Comparison of Cortisol-Raising Supplements
| Supplement/Substance | Mechanism of Action | Primary Use Case | Potential Side Effects |
|---|---|---|---|
| Licorice Root | Inhibits the 11β-HSD2 enzyme, preventing cortisol breakdown into cortisone [1.4.4]. | Treating adrenal insufficiency and hypotension [1.4.2]. | High blood pressure, low potassium, fluid retention [1.4.3]. |
| Caffeine | Blocks adenosine receptors, stimulating adrenaline and cortisol release [1.3.5]. | Increasing alertness and focus. | Anxiety, jitters, sleep disturbances, energy crashes [1.3.4, 1.3.5]. |
| Pantothenic Acid (B5) | Acts as a precursor for the synthesis of cortisol and other adrenal hormones [1.2.1]. | Supporting adrenal function in cases of low cortisol output [1.2.1, 1.2.5]. | Generally considered safe, but high doses may cause digestive upset. |
| Grapefruit | Inhibits the CYP3A4 enzyme, slowing the metabolic breakdown of cortisol [1.5.1, 1.5.2]. | Enhancing cortisol availability for those on replacement therapy [1.5.1]. | Interacts with numerous medications; can lead to unintentionally high drug levels. |
Clarifying Adaptogens: Ashwagandha and Rhodiola
Many people associate adaptogenic herbs with cortisol, but their primary function is to help the body adapt to stress and normalize physiological processes.
- Ashwagandha (Withania somnifera): Contrary to raising cortisol, multiple studies have shown that ashwagandha supplementation significantly reduces serum cortisol levels [1.7.1, 1.7.2, 1.7.3]. It is known for its calming properties and its ability to decrease stress and anxiety [1.7.1, 1.7.4].
- Rhodiola Rosea: Rhodiola is another adaptogen that helps the body resist stress. Research indicates it helps modulate the stress response, and studies have shown it can lower cortisol responses during stressful periods, such as intense exercise or periods of fatigue [1.8.1, 1.8.3].
These herbs work to balance cortisol, not necessarily to raise it, making them popular choices for stress management.
Conclusion
Understanding the impact of supplements on hormone levels is a key aspect of managing health. While many seek to lower the stress hormone cortisol, certain substances like licorice root, caffeine, pantothenic acid, and grapefruit can effectively raise its levels or availability through distinct mechanisms [1.4.4, 1.3.4, 1.2.1, 1.5.1]. This can be therapeutic in specific medical situations but may be an unwanted side effect for others. It is equally important to distinguish these from adaptogens like ashwagandha and rhodiola, which primarily work to modulate and often lower the body's stress response [1.7.2, 1.8.3]. Consulting with a healthcare provider is essential before using any supplement to alter hormone levels to ensure it is safe and appropriate for your individual health needs.
For more information on the effects of stress and cortisol, consider this resource from a leading health institution: Cleveland Clinic on Cortisol
