Lower cortisol naturally - ancient wisdom to combat stress

It's well known that chronic stress is no longer anything out of the ordinary. And that cortisol, as a central hormone, plays a role in regulating our stress response is almost old news. Many know that if cortisol levels are elevated for a longer period, physical and mental problems can result.

However, a completely different – truly "old hat" – method for regulating our most important stress hormone is now back in focus: cannabis. More specifically, the cannabinoid CBD (cannabidiol) derived from it.

We'll explore what CBD actually is, how it influences the body's hormonal balance, and how it can help us lower our cortisol levels and stress short-term and long-term.

Cortisol is produced in the adrenal cortex and belongs to the group of glucocorticoids. In the body, cortisol plays a particularly important role and performs many vital tasks. These include, for example, regulating blood sugar levels and maintaining our immune system. Particularly important: In situations where we need a lot of power, for example, to flee from a saber-toothed tiger or rock an important presentation, cortisol helps to provide energy (fight-or-flight response).

Our circadian rhythm, i.e., our sleep-wake cycle, is also significantly influenced by cortisol. In the morning, our cortisol level is highest, and it decreases throughout the day. However, due to our fast-paced world and high demands, many people have the problem that their cortisol remains at a high level long-term.

The result: sleep disorders, elevated blood pressure, difficulty concentrating, a weakened immune system. Weight gain can also be one of the symptoms of increased cortisol levels. Our psychological resilience can also decrease.

The underlying mechanism is now well researched: when a person enters a stressful situation, the hypothalamus (part of the brain) sends a signal to the pituitary gland (also part of the brain). This stimulates the adrenal glands to release cortisol.

In a healthy body, a feedback loop ensures that production is shut down once the danger has passed. In chronic stress, however, the so-called HPA axis ("hypothalamic-pituitary-adrenal axis") remains active. The body can no longer find rest, cortisol levels remain high, and the system becomes increasingly exhausted.

In addition to elevated cortisol levels caused by chronic stress and pressure, there is also a genetically determined excess of cortisol (Cushing's syndrome). This is medically treated and is not the subject of this article.

Like so many clever things, the use of cannabis for stress management is not a modern invention. Already in ancient China, hemp ("da ma") was mentioned in medical writings. Its application ranged from remedies for relieving "wind withdrawal" (probably most comparable to depression today), pain, and for calming/anesthesia. Cannabis is still used in Traditional Chinese Medicine (TCM), but mainly the seeds are used for relaxation and to balance the life energy Qi.

Hemp was also used in ancient Greece and Rome. Various authors describe it as a useful plant for obtaining fibers for clothing and the like, and for promoting health (e.g., to relieve pain, inflammation, and tension).

Nevertheless, the modern applications of cannabis and individual cannabinoids have little to do with the original uses. Thanks to modern laboratory technology, individual components can now be isolated and either used separately (e.g., CBD isolates) or – after THC extraction – high-quality full-spectrum preparations can be produced, which are certainly not intoxicating.

Cannabidiol, or CBD for short, is of particular interest. CBD is, alongside THC, the most abundant cannabinoid in hemp – where "cannabinoids" collectively refer to all substances in cannabis that act on the body's own cannabinoid system (endocannabinoid system, or ECS). This system is involved in regulating numerous processes, including our mood, sleep, pain perception, and precisely the response to stress/stressful situations.

While THC binds to receptors in the system and is thus responsible for a psychoactive effect, researchers assume that CBD merely modulates the receptors, thereby having a much gentler overall effect. Through its effect on the ECS, CBD could also stabilize cortisol levels – an idea supported by newer scientific work.

If you want to find out which products are particularly suitable for support during stressful phases, please take a look at our selection under CBD for stress

A study published in 2021 (1) and subsequent studies (2, 3) investigated the connection between CBD and cortisol production during stress. The result was astonishing: even the expectation of having taken CBD positively influenced blood cortisol levels in stressful situations, particularly in male participants.

This means that even the thought of having taken CBD had a measurable effect on the cortisol levels (Cortisol Face) of the subjects. CBD thus apparently acts not only purely pharmacologically but also on a psychological level. It is clear that it works.

And the results clarify another point: body and mind cannot be separated as strictly as science has previously assumed. This makes it all the more important to find ways to combat stress on both levels.

Further studies in recent years point in similar directions: CBD appears to reduce the perception of stress and increase subjective well-being. In animal models, effects on anxiety-related behavior patterns and neurotransmitter systems have also been observed. However, the data situation remains inconsistent overall. Some studies show clear effects, others less so, which is certainly related to the dose, duration of intake, and individual sensitivity to the active ingredient.

Testimonials already show today: CBD works and is a good means to alleviate stress and help lower cortisol in the long term.

Today, CBD full-spectrum preparations and so-called isolates are mainly found on the market. In addition to CBD, full-spectrum products contain other cannabinoids, terpenes, and plant compounds from hemp. This composition can create synergistic effects through the "entourage effect" principle, meaning they work even more strongly and comprehensively than CBD alone.

This makes full-spectrum oils particularly suitable for long-term and holistic stress management. However, the oils often differ greatly from provider to provider. Also, traces of THC can lead to psychoactive effects in very sensitive individuals.

CBD isolates, on the other hand, consist almost exclusively of pure cannabidiol. This makes them very easy to dose. Isolates are a good choice for people who want particularly precise predictability and measurement of effectiveness. At the same time, some users report that isolates have a less broad effect on stress.

Ultimately, the choice between full-spectrum or isolate is a very personal one. It helps to test both patiently and experience on your own body which is the individually better option.

Most important point: Only use products from reputable manufacturers. Because CBD products can also have side effects. However, if they are high-quality products, these are very minor and mild. Users report everything from fatigue to mild digestive problems.

However, consuming uncertified products can have much more serious consequences: there are CBD products that inaccurately or do not at all state their THC content. Taking them can lead to unwanted psychoactive effects. In particularly sensitive individuals or those with pre-existing conditions (e.g., cardiovascular diseases), this can have dramatic consequences.

Therefore: Be sure to only buy from reputable providers who guarantee the high quality of their products through regular laboratory analyses and corresponding certificates. Possible residues (e.g., heavy metals) can also be traced and avoided through laboratory certificates.

If you are already taking medication, please discuss it with your doctor beforehand, for example, when taking blood thinners or certain antidepressants. CBD is metabolized by the liver and can therefore interact with some medications.

Even if CBD can help lower cortisol levels – it's not a miracle cure. Rather, it works best in conjunction with other natural methods. Small rituals, home remedies, and relaxation techniques can help you calm down.

Particularly effective in reducing cortisol in the body: physical exercise. Numerous studies show that moderate, gentle exercise can stabilize cortisol levels in the long term. This is not about peak performance, but rather about a certain continuity. Those who exercise regularly improve their metabolism and stress regulation, sleep better, and react more calmly to stress. Particularly interesting: short-term exercise can even increase certain hormones in the blood (e.g., adrenaline and cortisol). In the long term, however, you train the system to return to a state of rest more quickly. (4)

Mindfulness can also play a crucial role in stress management. Meditation and mindfulness exercises, e.g., "Mindfulness-Based Stress Reduction" (MBSR), are well-researched scientifically. A 2024 study concluded that people who meditate regularly not only subjectively experience less stress, but also have lower cortisol levels. The effect is cumulative: the longer and more consistently the practice, the more stable the stress reduction. Even ten to twenty minutes of daily mindfulness practice can bring about measurable changes in stress regulation. (5)

The beauty of it: CBD can be easily integrated into your own mindfulness practice. For example, make taking your drops part of your bedtime ritual. Light a candle, dim the lights, take a few minutes for meditation or breathing exercises, and drop the usual dose under your tongue. You will notice how stress and tension fall away from you and you enter a calm, balanced state – a good sign of reduced cortisol levels.

Here you will find tips and tricks to find the right dosage for you: The beginner's guide to taking CBD.

In the long run, it pays to reduce the causes of stress. Can factors that cause you stress in everyday life be reduced? Which appointments are really important? Is it worth risking your health to meet the demands around you? Do you have to emulate the jet-set life of current influencers, or is it enough for you to spend time with your family at home or in nature?

In short: What do you really need for a good life? Just thinking about it calmly can have impressive effects on your life. Why not give it a try!

Cortisol is our body's central stress hormone – vital for many different processes. Persistently elevated cortisol levels, however, lead to exhaustion, sleep problems, and inner restlessness. The desire to naturally lower cortisol levels is, therefore, also an expression of a deep need for more equanimity, balance, and resilience against stress.

Especially with the – somewhat "modern"-sounding – phenomenon of stress, ancient knowledge and current research can wonderfully complement each other. The ancient Chinese, Greeks, and Romans already used hemp to calm body and mind. Today, science is revisiting this approach – in the form of cannabidiol (CBD). Studies prove that CBD can regulate the stress response and positively influence cortisol levels. The effect of CBD is gentle, non-intoxicating, and supports the body's natural balance.

In combination with sports, mindfulness, and relaxation exercises, CBD can help to sustainably lower cortisol levels and lead a more stress-free and balanced life.

Medical Disclaimer