Controlling and reducing cortisol

Stress, including that from high levels of exercise, increases cortisol production. Cortisol increases blood pressure and blood sugar levels, and suppresses the immune system. This may lead to a reduction in muscle mass and an increase in body fat. Well-conditioned athletes tend to produce less cortisol than those that are not as fit. There are a number of supplements discussed below that you can include in your supplement regimen.

Some time on the beach might help

Vitamin C

Vitamin C has anticatabolic effects due to its high level of antioxidants, and cortisol-decreasing action. Vitamin C taken along with Vitamin E, beta-carotene, zinc, and selenium may be helpful.

L-Carnitine

Several studies in recent years on L-Carnitine have suggested that it may increase the body’s use of free fatty acids and fatty tissue for energy. It also seems to lessen the response to stress. It should be noted that not all studies found favorable results. Some, including one study published in the International Journal of Sport Nutrition and Exercise Metabolism studied moderately overweight women, and found that there were no significant results in fat mass and resting lipid utilization (Villani et al., 2000). Other studies have found that L-Carnitine can increase glucose uptake by about 8% in people with and without Type II Diabetes (Mingrone et al., 1999). Although there is some argument as to the effectiveness of this supplement, many people choose to use L-Carnitine.

L-Glutamine

Glutamine is an amino acid that is essential for proper maintenance of the immune system, and is abundant in muscle tissue. It may also enhance glycogen and protein synthesis, and reduce the effects of cortisol-induced muscle loss.

L-glutamine may play a role in helping reduce the symptoms of overtraining, since people that show the effects of overtraining appear to have low levels of glutamine in their bodies (Rowbotton et al., 1996). Research has shown that short-term, high intensity exercise may not affect glutamine levels in the body, whereas heavy, long-term training can reduce glutamine levels (Walsh et al., 1998). These findings indicate that L-Glutamine may be an important supplement for bodybuilders. L-glutamine can be found in foods such as beans, fish, poultry, and dairy products in addition to supplement form.

Ginkgo biloba

Ginkgo, also known as the Maidenhair Tree, is an ancient tree, which is the only surviving member of its species. Ginkgo leaves have been used pharmaceutically, and have many alleged properties. The most common uses are as a memory-enhancer and an anti-vertigo agent. Ginkgo extract reportedly improves blood flow to most tissues and organs in the body, is an antioxidant, and an anti-inflammatory.

There have been a plethora of studies examining the effects of Ginkgo Biloba on neuropsychological functioning. Many studies have found positive results for enhancing short-term memory and cognition, especially in healthy individuals.

Recent studies have examined the cortisol-reducing effects of Ginkgo biloba. A standardized extract of Ginkgo biloba (EGb 761) may reduce a rise in blood pressure and cortisol release in response to some types of stress (Jezova et al., 2002). However, more research needs to be done in this area, as the researchers did not come to any definite conclusions about the anti-stress action of Egb 761.

Other Useful Information

The list of supplements listed above is not exhaustive; rather it includes some of the more thoroughly studied supplements. Make sure to check with your heathcare practitioner before taking any supplements to control cortisol. As well, if you are concerned that cortisol levels are affecting your performance, have them tested.

Other ways to control cortisol levels include:

-Getting adequate sleep (at least 8 hours per night, more if training intensely)

-Reducing stress

-Ensuring that your diet includes adequate amounts of antioxidants, vitamins, minerals, protein, and essential fatty acids for your body to function well

-Avoiding overtraining

References

Jezova et al. (2002). Reduction of rise in blood pressure and cortisol release during stress by Ginkgo biloba extract (EGb 761) in healthy volunteers. J Physiol Pharmacol; 53(3): 337-48.

Mingrone, Geltude et al. (1999). L-Cartinine Improves Glucose Disposal in Type II Diabetic Patients. Journal of the American College of Nutrition; 18 (1): 77-82.

Rowbottom et al. (1996). The emerging role of glutamine as an indicator of exercise stress and overtraining. Sports Med; 21(2): 80-97.

Villani et al. (2000). L-Carnitine supplementation combined with aerobic training does not promote weight loss in moderately obese women. International Journal of Sport Nutrition and Exercise Metabolism; 10(2): 199-207.

Walsh et al. (1998). Glutamine, exercise, and immune function. Links and possible mechanisms. Sports Med; 26(3): 177-91.