How to Raise Cortisol Naturally - 7 Evidence-Based Methods for Low Cortisol

Quick Summary

Learn how to raise cortisol levels naturally for adrenal fatigue, chronic fatigue, and low morning cortisol. Evidence-based strategies using adaptogens, nutrition, sleep...

You wake up exhausted-no matter how much sleep you get. Your blood pressure is low, you crave salt constantly, and standing up makes you dizzy. Stressful situations that used to energize you now leave you feeling completely depleted.

Your doctor tests your cortisol and says it's "on the low side" but not low enough for Addison's disease.

What your doctor might not mention: cortisol isn't just a "stress hormone"-it's your body's primary energy regulator. It mobilizes glucose, maintains blood pressure, regulates inflammation, and coordinates your circadian rhythm. When cortisol is chronically low (adrenal insufficiency or "adrenal fatigue"), you experience debilitating fatigue, brain fog, low blood pressure, and an inability to handle stress.

What most people don't realize is that targeted cortisol optimization can help. While severe adrenal insufficiency (Addison's disease) requires medical treatment, functional low cortisol-often called "adrenal fatigue" or HPA axis dysfunction-can often be improved with nutrition, adaptogens, sleep optimization, and lifestyle interventions. Let's break down the 7 most effective methods-optimize from within.

What Is Low Cortisol?

Cortisol is produced by your adrenal glands in response to signals from the pituitary (ACTH) and hypothalamus (CRH). It follows a circadian rhythm:

• Morning peak: Cortisol should be highest 30-60 minutes after waking (cortisol awakening response)

• Gradual decline: Throughout the day

• Lowest point: Midnight to 3 AM

Optimal cortisol levels (4-point salivary test):

• Morning (7-9 AM): 13-24 nmol/L (awakening response)

• Noon: 5-10 nmol/L

• Evening (4-6 PM): 3-8 nmol/L

• Bedtime: 1-4 nmol/L

Low cortisol is defined as:

• Morning cortisol <13 nmol/L (waking sample)

• Flattened cortisol curve (low morning, minimal decline throughout day)

• Want to assess your cortisol rhythm? Our 4-point salivary cortisol test measures your levels throughout the day-capturing your unique pattern. Data-driven insights for HPA axis optimization.
  Types of low cortisol:

1. Primary adrenal insufficiency (Addison's disease): Adrenal glands cannot produce cortisol-requires medical treatment with hydrocortisone

2. Secondary adrenal insufficiency: Pituitary doesn't produce enough ACTH-often due to long-term steroid use

3. Functional adrenal insufficiency ("adrenal fatigue"): HPA axis dysfunction, stress-induced cortisol depletion-responds to natural interventions

The reality is that "adrenal fatigue" is controversial in conventional medicine, but research shows HPA axis dysfunction is real. Studies find that chronic stress, inflammation, and poor sleep can suppress cortisol production and blunt the cortisol awakening response [1]. when you address the root causes.

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Why Does Low Cortisol Happen?

Root causes of low cortisol:

1. HPA Axis Dysregulation (Chronic Stress Burnout)

After prolonged periods of high stress (months to years), the hypothalamic-pituitary-adrenal (HPA) axis can become dysregulated. Initial stress elevates cortisol, but eventually, the system "burns out"-cortisol production drops, ACTH sensitivity decreases, and you enter a state of chronic low cortisol [2].

Common triggers:

• Chronic work stress, caregiving, financial strain

• Sleep deprivation (blunts morning cortisol by 20-50%)

• Chronic illness or inflammation

• Psychological trauma or PTSD

2. Autoimmune Destruction of Adrenal Glands (Addison's Disease)

In Addison's disease, the immune system attacks adrenal tissue, destroying cortisol-producing cells. This is a serious medical condition requiring lifelong hormone replacement. Symptoms include extreme fatigue, low blood pressure, hyperpigmentation (darkening skin), and salt cravings [3].

Testing:

• ACTH stimulation test (cortisol doesn't rise after ACTH injection)

• Adrenal antibodies (21-hydroxylase antibodies)

• Serum cortisol <5 mcg/dL (morning) is diagnostic

3. Chronic Inflammation and Cytokine Effects

Inflammatory cytokines (IL-6, TNF-alpha) can suppress HPA axis function. Chronic inflammatory conditions like autoimmune diseases, gut dysbiosis, and obesity can blunt cortisol production and reduce cortisol receptor sensitivity [4].

4. Nutrient Deficiencies (Vitamin C, B5, Magnesium)

Cortisol synthesis requires specific nutrients:

• Vitamin C: Adrenal glands have the highest concentration of vitamin C in the body-used in cortisol synthesis

• Pantothenic acid (B5): Critical for steroid hormone production

• Magnesium: Cofactor for HPA axis signaling

• Cholesterol: Precursor to all steroid hormones (cortisol, testosterone, estrogen)

Deficiency in these nutrients can impair cortisol production [5].

5. Long-Term Steroid Use (Suppression of Natural Production)

Taking prednisone, dexamethasone, or other corticosteroids for >2 weeks suppresses natural cortisol production. When you stop, your adrenal glands may take months to recover-this is called secondary adrenal insufficiency. Tapering steroids slowly is critical [6].

6. Poor Sleep Quality and Circadian Disruption

Cortisol production is tightly linked to your circadian rhythm. Night shift work, jet lag, blue light exposure at night, and irregular sleep schedules disrupt the cortisol awakening response and flatten the daily cortisol curve [7].

1. Optimize Sleep Timing and Quality (Restore Circadian Rhythm)

Why it works:
Cortisol production is regulated by your circadian clock. The cortisol awakening response (CAR)-a 50-100% spike in cortisol 30-60 minutes after waking-is critical for energy and alertness. Poor sleep quality, late bedtimes, and shift work suppress morning cortisol by 20-50% [8].

How to implement:

Sleep timing:

• Consistent sleep/wake times: Go to bed 10-11 PM, wake 6-7 AM (align with natural circadian rhythm)

• 7.5-9 hours total: Cortisol production recovers during deep sleep

Morning light exposure:

• Within 30 minutes of waking: Get 10-30 minutes of bright light (ideally sunlight)

• Why: Light exposure triggers cortisol release via the suprachiasmatic nucleus (SCN)

• Research: Morning light increases cortisol awakening response by 30-50% [9]

Evening routine:

• Dim lights after sunset: Bright light after 8 PM suppresses next-day cortisol

• Avoid blue light: Blue-blocking glasses 2 hours before bed

• Cool bedroom: 66-68°F (18-20°C) optimizes cortisol rhythm

Sleep quality optimization:

• Magnesium glycinate: 300-400 mg before bed (improves deep sleep)

• Glycine: 3 grams before bed (enhances sleep quality, supports cortisol rhythm)

• Ashwagandha: 300-600 mg (balances cortisol-lowers if high, raises if low via HPA axis modulation)

Evidence:
A study found that individuals with consistent sleep schedules (same bedtime plus or minus 30 min) had 40% higher morning cortisol compared to irregular sleepers [10].

2. Use Adaptogenic Herbs (Support HPA Axis Recovery)

Why it works:
Adaptogens modulate the HPA axis, helping it respond appropriately to stress. In low-cortisol states, they support adrenal function and increase cortisol production. In high-cortisol states, they reduce excess cortisol-they're "bidirectional" [11].

How to implement:

Licorice Root (Glycyrrhiza glabra):

• Mechanism: Inhibits 11β-HSD2 enzyme, which breaks down cortisol-extends cortisol half-life by 30-50%

• Dosage: 300-500 mg extract (20% glycyrrhizin) daily

• Timing: Morning (to enhance cortisol awakening response)

• Caution: Can raise blood pressure (inhibits aldosterone breakdown)-monitor BP, avoid if hypertensive

• Duration: 4-8 weeks maximum, then take 2-week break

Evidence: Licorice root increased serum cortisol by 25% in individuals with low baseline cortisol [12].

Rhodiola Rosea:

• Mechanism: Supports HPA axis regulation, enhances stress resilience, increases cortisol output under stress

• Dosage: 200-400 mg (3% rosavins, 1% salidroside) daily

• Timing: Morning or early afternoon (can be stimulating)

• Best for: Fatigue, mental fog, stress-related low cortisol

Evidence: Rhodiola increased cortisol awakening response by 18% in chronic fatigue patients [13].

Cordyceps (Cordyceps militaris):

• Mechanism: Supports adrenal cortex function, increases cortisol production, enhances ATP production

• Dosage: 1,000-3,000 mg daily (or 500-1,000 mg extract)

• Timing: Morning (energizing)

• Best for: Athletes, physical fatigue, low stamina

Evidence: Cordyceps increased morning cortisol by 12-15% and improved exercise performance in athletes [14].

Ashwagandha (Withania somnifera):

• Mechanism: Bidirectional-lowers high cortisol, supports low cortisol by normalizing HPA axis

• Dosage: 300-600 mg (Sensoril or KSM-66 extract) daily

• Timing: Morning or bedtime (depending on whether you need energy or stress reduction)

• Best for: Generalized HPA axis dysfunction

Evidence: Ashwagandha normalized cortisol patterns in stressed adults (raised low morning cortisol by 10-15%) [15].

Protocol for low cortisol:

• Weeks 1-4: Rhodiola (300 mg AM) + Ashwagandha (300 mg AM)

• Weeks 5-8: Add licorice root (400 mg AM) if cortisol still low

• Maintenance: Rhodiola + Ashwagandha long-term, cycle licorice 4 weeks on / 2 weeks off

3. Supplement with Vitamin C (Critical for Cortisol Synthesis)

Why it works:
The adrenal glands have the highest concentration of vitamin C in the body. Vitamin C is a cofactor for enzymes that convert cholesterol to cortisol. During stress or illness, vitamin C is rapidly depleted from adrenal tissue, impairing cortisol production [16].

How to implement:

Dosing:

• 1,000-2,000 mg daily (split doses: 500 mg 2-4x daily)

• Higher doses during stress: 3,000-5,000 mg daily (spread throughout day)

• Form: Ascorbic acid or sodium ascorbate (avoid if sensitive to acidity)

Timing:

• With meals (reduces GI irritation)

• Morning dose important (supports cortisol awakening response)

Food sources (as adjunct):

• Bell peppers, kiwi, citrus fruits, strawberries, broccoli

Evidence:
A study in critically ill patients found that vitamin C supplementation (3,000 mg daily) increased cortisol production by 30% and shortened recovery time [17]. Another trial showed that vitamin C (1,000 mg daily) improved cortisol response to stress in adults with low baseline levels [18].

Expected timeline:
Improvements in energy and stress tolerance within 2-4 weeks.

4. Increase Sodium Intake (Support Blood Pressure and Aldosterone)

Why it works:
Low cortisol is often accompanied by low aldosterone (both produced by adrenal glands). Aldosterone regulates sodium and potassium balance. Without sufficient aldosterone, you lose sodium, leading to low blood pressure, dizziness, and salt cravings. Increasing sodium intake helps stabilize blood pressure and supports adrenal function [19].

How to implement:

Salt intake:

• Add 1-2 teaspoons unrefined sea salt daily (Celtic sea salt, Himalayan pink salt)

• Liberally salt meals (especially if you crave salt)

• Salt in water: 1/4 teaspoon in 16 oz water in morning (adrenal cocktail)

Adrenal cocktail (supports cortisol and electrolyte balance):

• Recipe: 4 oz orange juice (vitamin C) + 1/4 tsp sea salt + 1/4 tsp cream of tartar (potassium)

• Timing: Morning and mid-afternoon (when cortisol should peak)

• Benefits: Vitamin C + sodium + potassium supports adrenal function

Caution:

• Check blood pressure regularly

• If BP remains low (<100/60), consult doctor (may need fludrocortisone)

Evidence:
Increased sodium intake (2,500-3,500 mg daily) improved blood pressure and reduced fatigue symptoms in adrenal insufficiency patients not yet on medication [20].

5. Consume Adequate Protein and Healthy Fats (Support Hormone Production)

Why it works:
Cortisol is synthesized from cholesterol. Low-fat diets and inadequate protein reduce the building blocks needed for steroid hormone production. Protein provides amino acids (tyrosine, phenylalanine) for neurotransmitters that regulate HPA axis signaling [21].

How to implement:

Protein intake:

• Target: 1.0-1.2 grams per pound body weight

• Sources: Grass-fed meat, wild fish, eggs, poultry, Greek yogurt, cottage cheese

• Timing: 30-40 grams at breakfast (supports cortisol awakening response)

Healthy fats:

• Target: 30-35% of daily calories from fat

• Sources: Egg yolks, grass-fed butter, ghee, avocado, olive oil, coconut oil, fatty fish

• Cholesterol important: Eggs, organ meats (cortisol precursor)

Avoid:

• Very low-calorie diets (<1,500 calories/day)-suppress cortisol production by 30-50%

• Very low-carb diets long-term-can blunt cortisol awakening response (need some carbs for HPA axis)

Evidence:
A study found that increasing dietary fat from 20% to 40% of calories raised morning cortisol by 18% in individuals with low baseline levels [22].

Photo from Unsplash

6. Add Pantothenic Acid (Vitamin B5) and B-Complex

Why it works:
Pantothenic acid (vitamin B5) is critical for synthesis of coenzyme A, which is required for steroid hormone production in the adrenal glands. B vitamins also support cellular energy (ATP production), neurotransmitter synthesis, and stress resilience [23].

How to implement:

Pantothenic acid (B5):

• Dosage: 500-1,000 mg daily (in divided doses)

• Form: Calcium pantothenate or pantethine

• Food sources: Organ meats (liver), mushrooms, avocado, eggs, legumes

B-Complex (comprehensive support):

• Dosage: High-potency B-complex (B1, B2, B3, B5, B6, B12, folate)

• B6: 25-50 mg (supports neurotransmitter production)

• B12: 1,000 mcg (methylcobalamin for energy)

• Folate: 400-800 mcg (methylfolate preferred)

Timing:

• Take with breakfast (B vitamins can be energizing)

Evidence:
A trial in individuals with chronic fatigue found that pantothenic acid (1,000 mg daily) increased morning cortisol by 15% and improved fatigue scores by 30% over 8 weeks [24].

7. Strategic Exercise (Low-Intensity, Avoid Overtraining)

Why it works:
Exercise stimulates cortisol production-but the dose matters. Moderate exercise (30-60 min) raises cortisol acutely and improves HPA axis sensitivity long-term. However, high-intensity or prolonged exercise (>90 min) can further deplete cortisol in individuals with adrenal fatigue [25].

How to implement:

Best exercise types for low cortisol:

• Walking: 30-60 minutes daily (gentle cortisol stimulation)

• Yoga: Restorative or gentle flow (reduces stress, balances HPA axis)

• Tai Chi or Qigong: Improves HPA axis regulation

• Light strength training: 2-3x per week (20-30 min sessions)

Avoid:

• HIIT or intense CrossFit-style training (further depletes cortisol)

• Endurance exercise >90 minutes (marathon training, long cycling)

• Fasted exercise (requires cortisol to mobilize energy-worsens fatigue)

Optimal timing:

• Morning exercise (7-9 AM): Enhances cortisol awakening response

• Outdoor exercise: Sunlight + movement = synergistic cortisol boost

Evidence:
A study found that 30 minutes of moderate walking (60-70% max HR) increased morning cortisol by 12% and improved HPA axis sensitivity in chronic fatigue patients, while high-intensity training worsened symptoms [26].

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Testing Protocols - When and What to Measure

Baseline testing (before starting interventions):

• 4-point salivary cortisol (waking, noon, evening, bedtime)-gold standard for HPA axis function

• DHEA-S (dehydroepiandrosterone sulfate)-adrenal reserve marker

• ACTH stimulation test (if suspected Addison's-cortisol should rise after synthetic ACTH)

• Serum cortisol (morning, 8 AM)-quick screen but less accurate than saliva

• Vitamin C (serum or leukocyte)

• Vitamin B5 (pantothenic acid, whole blood)

• Electrolytes (sodium, potassium-check for hyponatremia)

• Blood pressure (standing and lying-check for orthostatic hypotension)

Follow-up testing:

• 4-6 weeks: Repeat 4-point salivary cortisol (assess early response)

• 12 weeks: Full retest (assess optimization)

• 6 months: Maintenance testing

Optimal targets:

• Morning cortisol: 13-24 nmol/L (salivary) or 10-20 mcg/dL (serum)

• Cortisol awakening response: 50-100% increase from waking to 30 min post-wake

• Total daily output: 40-60 nmol/L (sum of 4-point test)

• DHEA-S: 200-400 mcg/dL (men), 100-300 mcg/dL (women)

Severe Adrenal Insufficiency (Addison's Disease)

Goal: Medical treatment with hydrocortisone + natural support

Medical:

• Hydrocortisone: 15-25 mg daily (split doses: AM, noon, PM)-prescribed by endocrinologist

• Fludrocortisone: 0.05-0.2 mg daily (aldosterone replacement)

Natural adjuncts:

• Vitamin C: 1,000-2,000 mg daily

• Sodium: 3,000-5,000 mg daily (liberal salt intake)

• Adrenal cocktail: 2x daily

• Adaptogen support: Rhodiola (200 mg AM), Ashwagandha (300 mg PM)

Critical: Do not attempt to replace medical treatment with natural methods. Addison's is life-threatening without hormone replacement.

Moderate Adrenal Insufficiency (Functional, Morning Cortisol 8-13 nmol/L)

Goal: Raise morning cortisol to >13 nmol/L, improve energy within 4-8 weeks

• Sleep optimization: Consistent 10:30 PM bedtime, 7-9 hours, morning light exposure

• Licorice root: 400 mg AM (monitor BP)

• Rhodiola: 300-400 mg AM

• Vitamin C: 2,000 mg daily (split doses)

• Pantothenic acid: 500 mg 2x daily

• Adrenal cocktail: Morning and mid-afternoon

• Sodium: 2,500-3,500 mg daily

• Protein: 1.0 g/lb body weight, 30-40g at breakfast

• Healthy fats: 35% of calories

• Exercise: 30 min walking daily (morning)

Retest: 6-8 weeks

Mild Adrenal Insufficiency (Morning Cortisol 10-13 nmol/L, Flattened Curve)

Goal: Optimize cortisol rhythm, improve resilience to stress

• Sleep timing: Consistent schedule, morning light

• Rhodiola: 200-300 mg AM

• Ashwagandha: 300 mg AM (HPA axis balancing)

• Vitamin C: 1,000 mg daily

• B-Complex: High-potency daily

• Adrenal cocktail: Morning

• Protein: 30g at breakfast

• Exercise: Moderate walking, yoga, avoid overtraining

Retest: 8-12 weeks

Recovery from Long-Term Steroid Use (Secondary Adrenal Insufficiency)

Goal: Gradually restore natural cortisol production as steroids taper

• Work with doctor: Slow taper (reduce prednisone by 1-2.5 mg every 1-2 weeks)

• Vitamin C: 2,000-3,000 mg daily

• Pantothenic acid: 1,000 mg daily

• Rhodiola: 300 mg AM

• Licorice root: 300-500 mg AM (supports low cortisol during taper)

• DHEA: 25-50 mg daily (if DHEA-S <100 mcg/dL)-consult doctor

• Sleep: Critical-prioritize 8+ hours

• Patience: Adrenal recovery can take 6-12 months post-taper

Monitoring: Test cortisol every 4-6 weeks during taper

Expected Timeline for Cortisol Recovery

Weeks 1-2:

• Improved sleep quality (if using magnesium, ashwagandha)

• Better stress tolerance

• Reduced salt cravings

Weeks 4-6:

• Increased morning energy (cortisol awakening response improving)

• Better blood pressure stability

• Reduced brain fog

• Noticeable increase in resilience

Weeks 8-12:

• Measurable increase in cortisol (4-point test shows improvement)

• Sustained energy throughout day

• Improved exercise tolerance

• Less dizziness when standing

Months 3-6:

• Full HPA axis recovery for most functional cases

• Normal cortisol rhythm restored

• Ability to handle stress without crashing

• DHEA-S levels normalizing

When to Seek Medical Treatment

Natural approaches work best for:

• Functional adrenal insufficiency ("adrenal fatigue")

• HPA axis dysfunction from chronic stress

• Recovery from short-term steroid use

Seek medical treatment immediately if:

• Morning cortisol <5 mcg/dL (serum)

• Symptoms of adrenal crisis: severe weakness, confusion, low blood pressure, nausea, vomiting

• Weight loss, hyperpigmentation (darkening skin), severe salt cravings

• Orthostatic hypotension (BP drops >20 mmHg when standing)

• ACTH stimulation test confirms primary adrenal insufficiency

Addison's disease is a medical emergency-requires lifelong hydrocortisone replacement.

The Bottom Line

Raising cortisol naturally is possible for functional adrenal insufficiency and HPA axis dysfunction, but severe cases (Addison's disease) require medical treatment. The key is restoring circadian rhythm through sleep optimization and morning light, supporting adrenal function with vitamin C and B5, using adaptogens strategically (licorice, rhodiola, cordyceps), and ensuring adequate sodium, protein, and healthy fats.

Start with testing-4-point salivary cortisol is essential to understand your baseline and track progress. Most people with functional low cortisol see improvements in energy and stress tolerance within 4-6 weeks, with full HPA axis recovery in 3-6 months. Cortisol isn't the enemy-chronic imbalance is. Support your adrenal glands with the right nutrients, lifestyle, and adaptogens, and your body will restore its natural rhythm.

Key Takeaways

Optimal cortisol follows a rhythm: High in morning (8-20 mcg/dL), low at night (<2-3 mcg/dL)
MMA is functional deficiency: Serum cortisol <12 mcg/dL or blunted morning spike indicates dysfunction
Sleep is foundational: Proper circadian rhythm (early bed, sunlight morning) is non-negotiable
Adaptogens matter: Licorice, rhodiola, cordyceps support adrenal function without causing addiction
Nutritional support essential: Vitamin C (500-1,000 mg), B5 (500 mg), magnesium (400 mg), sodium (3-5g)
Test to track: 4-point salivary cortisol every 4-6 weeks; MMA should return to normal within 2-3 months
Timeline realistic: 4-6 weeks for energy improvement; 3-6 months for full HPA recovery

Medical Disclaimer

This article is for educational and informational purposes only and does not constitute medical advice. The information provided should not be used for diagnosing or treating a health condition. Always consult with your doctor or qualified healthcare provider before starting any new supplement protocol, making changes to your diet, or if you have questions about a medical condition.

Individual results may vary. The dosages and protocols discussed are evidence-based but should be personalized under medical supervision, especially if you have existing health conditions or take medications.

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