I’ll never forget the client who walked into my training session and said, “Claudia, I swear I’m eating less than I did five years ago, but my belly keeps growing. What am I doing wrong?”
Nothing, I told her. She wasn’t doing anything wrong.
The problem wasn’t her willpower or her diet. The problem was cortisol, the stress hormone that increases naturally after 60 and sends fat straight to your midsection. No matter how many crunches you do.
If you’ve noticed your waistline expanding despite your best efforts, you’re not alone. And you’re not crazy. Your body is responding to hormonal shifts that make it nearly impossible to lose belly fat the way you used to.
The good news? There are specific supplements that can help regulate cortisol and create better conditions for your body to release that stubborn fat.
After 15 years as a personal trainer working primarily with women over 60, I’ve seen which supplements actually make a difference. Today I’m sharing the seven with the strongest scientific backing for cortisol reduction and belly fat management.
Important: Check with your doctor before starting any new supplement regimen, especially if you take medications for blood pressure, diabetes, thyroid conditions, or blood thinners. These supplements can interact with certain medications.
Why Cortisol Matters More After 60
Before we dive into supplements, let me explain what’s happening in your body.
Cortisol is your stress hormone. It’s released by your adrenal glands whenever you feel stressed, anxious, or overwhelmed. A little cortisol is fine. Too much causes problems.
Here’s what elevated cortisol does to your body:
It stores fat around your middle. Cortisol specifically triggers visceral fat storage. That’s the dangerous fat that wraps around your organs.
It makes you hungry. High cortisol increases cravings for high-calorie comfort foods. It’s not a willpower issue. It’s biochemistry.
It breaks down muscle. Less muscle means a slower metabolism. This makes weight loss even harder.
It disrupts sleep. Poor sleep raises cortisol further. It’s a vicious cycle.
It creates insulin resistance. This makes your body store fat instead of burning it.
After 60, declining estrogen and testosterone make your body more sensitive to cortisol’s effects. It’s like your body suddenly has the volume turned up on stress hormones. That’s why belly fat appears seemingly overnight, even when nothing else in your life has changed.
💡 Pro Tip: Cortisol levels naturally peak in the morning and drop at night. If you’re waking up anxious or struggling to fall asleep, your cortisol rhythm may be disrupted.
Quick Picks: Best Cortisol-Lowering Supplements
Best Overall for Stress Relief: Ashwagandha
Best for Exercise Recovery: Phosphatidylserine
Best Anti-Inflammatory: Omega-3 Fish Oil
Best for Energy + Stress: Rhodiola Rosea
Best for Sleep + Relaxation: Magnesium Glycinate
Best for Calm Focus: L-Theanine
Best Budget Option: Vitamin C
The 7 Best Supplements for Lowering Cortisol
1. Ashwagandha: My Go-To Stress Fighter
What It Is:
Ashwagandha is an adaptogenic herb that’s been used in traditional medicine for thousands of years. Adaptogens help your body adapt to stress instead of being overwhelmed by it.
Why It Works:
Ashwagandha directly regulates your stress response system. It tells your body to calm down and stop overreacting to every stressor.
Multiple studies show ashwagandha can reduce cortisol levels by 11-33%. That’s significant. One study had participants take 300mg twice daily for 60 days. Their cortisol dropped and they reported feeling noticeably less stressed.
I’ve recommended this supplement to countless clients dealing with chronic stress. The feedback is consistently positive. They sleep better, feel calmer, and many notice their jeans fitting better around the waist within 6-8 weeks.
How It Helps Belly Fat:
Lower cortisol means less hormonal signaling for fat storage. Ashwagandha also appears to improve insulin sensitivity, which helps your body process carbohydrates more efficiently instead of storing them as fat.
Recommended Dose: 300-500mg twice daily
Look For: KSM-66 or Sensoril extracts (these are the clinically studied forms)
💡 Pro Tip: Take ashwagandha with food to improve absorption and reduce any potential stomach upset.
2. Phosphatidylserine: The Exercise Buffer
What It Is:
Phosphatidylserine (PS) is a phospholipid found in high concentrations in your brain. It helps regulate how your body responds to stress.
Why It Works:
PS blunts your cortisol response to stress. This is especially helpful if you exercise regularly. Exercise is stress on the body, even good stress. But too much cortisol after workouts can interfere with fat loss and muscle recovery.
Research shows that 400mg of PS daily can lower post-exercise cortisol by 20%. Athletes taking PS recovered faster and experienced less of the ravenous hunger that often follows intense workouts.
How It Helps Belly Fat:
If you’ve ever noticed you’re starving after exercise and end up eating more than you burned, elevated cortisol is likely the culprit. PS helps regulate this response so you can enjoy the benefits of exercise without the cortisol-driven hunger that sabotages your efforts.
Recommended Dose: 300-400mg daily
Best Timing: 30 minutes before workouts or high-stress situations
💡 Pro Tip: This supplement is particularly helpful if you do high-intensity interval training or strength training. Both raise cortisol more than gentle walking.
3. Omega-3 Fatty Acids: The Anti-Inflammatory Powerhouse
What It Is:
Omega-3s are essential fatty acids found primarily in fatty fish like salmon and sardines. The active forms, EPA and DHA, have powerful anti-inflammatory effects.
Why It Works:
Chronic inflammation drives cortisol production. It’s a feedback loop. Stress causes inflammation. Inflammation raises cortisol. More cortisol causes more inflammation.
Omega-3s break this cycle. Studies show that 2.5 grams daily can reduce cortisol secretion during stressful situations by 19%. Participants reported feeling calmer and more resilient.
I take omega-3s daily and recommend them to virtually every client over 60. The benefits extend far beyond cortisol. They support heart health, joint health, brain function, and skin quality.
How It Helps Belly Fat:
Omega-3s specifically target visceral fat, the dangerous fat around your organs. They improve insulin sensitivity and may increase fat burning during exercise. Some research suggests they can reduce waist circumference even without major dietary changes.
Recommended Dose: 2-3 grams combined EPA and DHA daily
Look For: Molecularly distilled fish oil or algae-based omega-3s to avoid contaminants
💡 Pro Tip: Take omega-3s with your largest meal of the day to improve absorption. If you experience fishy burps, try freezing your capsules first.
4. Rhodiola Rosea: The Energizing Adaptogen
What It Is:
Rhodiola is another adaptogenic herb, but unlike ashwagandha which is more calming, rhodiola provides energy while still reducing stress hormones.
Why It Works:
Rhodiola helps your body resist both physical and emotional stress. It works by protecting your cells from cortisol-induced damage and improving your stress resilience.
Research shows 400mg daily can reduce your morning cortisol spike. That’s the natural surge that happens when you wake up. For many women, this morning spike is too high, leaving them feeling anxious and jittery.
How It Helps Belly Fat:
Unlike some stress-relieving supplements that make you drowsy, rhodiola provides clean energy. This makes it easier to stay active and maintain the movement that’s crucial for belly fat loss. It also helps regulate appetite and reduce stress-eating behaviors.
One of my clients called it her “secret weapon” for afternoon slumps. Instead of reaching for coffee and a cookie, she takes rhodiola and goes for a walk.
Recommended Dose: 200-400mg daily
Look For: Standardized extract with 3% rosavins and 1% salidroside
Best Timing: Morning or early afternoon (avoid evening as it may interfere with sleep)
💡 Pro Tip: Start with a lower dose if you’re sensitive to supplements. Some women find rhodiola too energizing if they take the full dose immediately.
5. Magnesium: The Calming Mineral Everyone Needs
What It Is:
Magnesium is an essential mineral involved in over 300 processes in your body, including cortisol regulation and stress response.
Why It Works:
Most adults over 60 are deficient in magnesium. Stress depletes it further. Low magnesium leads to higher cortisol. Higher cortisol depletes more magnesium. It’s another vicious cycle.
Supplementing with magnesium reduces both psychological stress and cortisol levels. It also improves sleep quality, which further helps regulate cortisol rhythms.
I recommend magnesium to almost every client. It’s affordable, safe, and the benefits are noticeable within days for most people.
How It Helps Belly Fat:
Magnesium helps control blood sugar levels and improves insulin sensitivity. Both are critical for preventing cortisol-driven fat storage. It also reduces late-night cravings by promoting better sleep and helping regulate hunger hormones.
Recommended Dose: 300-400mg elemental magnesium daily
Look For: Magnesium glycinate or threonate (highly absorbable and gentle on digestion)
Avoid: Magnesium oxide (poor absorption, may cause digestive upset)
💡 Pro Tip: Take magnesium in the evening. It promotes relaxation and can improve sleep quality, which further helps balance cortisol.
6. L-Theanine: Calm Without Drowsiness
What It Is:
L-theanine is an amino acid found naturally in green tea. It promotes relaxation without making you drowsy.
Why It Works:
L-theanine increases calming alpha brain waves while reducing stress hormones. The effect is subtle but noticeable. You feel calm but alert, not sedated.
Research shows L-theanine significantly reduces stress responses during demanding tasks. Participants experienced smaller cortisol spikes and felt more capable of handling pressure.
How It Helps Belly Fat:
L-theanine addresses emotional eating. When you’re stressed, cortisol triggers cravings for high-calorie comfort foods. L-theanine helps you stay calm and focused, making it easier to make rational food choices instead of stress-eating your way through the pantry.
One of my clients keeps L-theanine capsules in her desk. When work stress hits, she takes one instead of heading to the vending machine.
Recommended Dose: 200-400mg daily, or 2-3 cups of green tea
Best Timing: During high-stress periods or in the evening before bed
💡 Pro Tip: L-theanine pairs beautifully with a small amount of caffeine (like from green tea). The combination provides calm focus without jitters.
7. Vitamin C: The Underrated Cortisol Buffer
What It Is:
Yes, simple vitamin C. This essential nutrient is concentrated in your adrenal glands and is rapidly depleted during stress.
Why It Works:
Your body uses massive amounts of vitamin C to produce cortisol. When you’re chronically stressed, you burn through vitamin C faster than you can replace it through diet alone.
High-dose vitamin C supplementation (3 grams daily) significantly reduces cortisol levels and improves how you feel during stress. The cortisol-lowering effects are most noticeable during recovery from stressful events.
How It Helps Belly Fat:
Beyond cortisol regulation, vitamin C is essential for producing carnitine. Carnitine helps your body burn fat for energy. Research suggests adequate vitamin C levels are associated with lower body weight and smaller waist circumference in adults over 60.
Recommended Dose: 1,000-2,000mg daily in divided doses
Look For: Time-release or liposomal vitamin C for sustained benefits throughout the day
💡 Pro Tip: Don’t take your entire vitamin C dose at once. Your body can only absorb so much at a time. Split it into 2-3 doses throughout the day for better results.
How to Build Your Cortisol-Management Plan
You don’t need all seven supplements. Start with what makes sense for your specific situation.
The Foundation Everyone Should Consider:
- Magnesium (most women over 60 are deficient)
- Omega-3s (multiple health benefits beyond cortisol)
- Vitamin C (safe, affordable, broad benefits)
Add Targeted Support Based on Your Symptoms:
If you’re dealing with high stress and anxiety:
Add ashwagandha and L-theanine
If you exercise regularly:
Add phosphatidylserine and rhodiola
If you lack energy but feel stressed:
Add rhodiola and ensure adequate magnesium
If you struggle with sleep:
Focus on magnesium glycinate and L-theanine in the evening
💡 Pro Tip: Don’t start all supplements at once. Add one every 4-5 days so you can identify what’s helping and what might not agree with you.
Sample Daily Supplement Schedule
Morning (with breakfast):
- Rhodiola 200-400mg
- Omega-3s 1,000-1,500mg
- Vitamin C 500-1,000mg
Afternoon (with lunch):
- Omega-3s 1,000-1,500mg
- Vitamin C 500-1,000mg
- Ashwagandha 300-500mg
- L-theanine 200mg (if needed for afternoon stress)
30 Minutes Before Evening Workout:
- Phosphatidylserine 300-400mg (if you exercise in the evening)
Evening (with dinner or before bed):
- Ashwagandha 300-500mg
- Magnesium glycinate 300-400mg
- L-theanine 200mg (if needed for sleep support)
Important Safety Considerations
These supplements are generally safe, but there are important precautions.
Consult your doctor before starting if you:
- Take medication for diabetes, blood pressure, or thyroid conditions
- Take blood thinners (especially important for omega-3s)
- Have a diagnosed anxiety, depression, or other mood disorder
- Have an autoimmune condition (consult before taking ashwagandha)
- Are pregnant or nursing
Give supplements time to work. Most cortisol-regulating supplements require 2-4 weeks of consistent use before you notice significant effects. This isn’t a quick fix.
Quality matters. Choose supplements from reputable brands that conduct third-party testing. Look for certifications from USP, NSF, or ConsumerLab.
Watch for interactions. Ashwagandha may enhance the effects of thyroid medication. Omega-3s can increase bleeding risk with blood thinners. Rhodiola may interact with diabetes medications. Always tell your doctor what supplements you’re taking.
💡 Pro Tip: Keep a simple journal for the first month. Note your energy, mood, sleep quality, and stress levels. This helps you identify what’s actually working.
Supplements Support, They Don’t Replace
I need to be clear about something. These supplements work best when combined with healthy lifestyle habits.
You can’t out-supplement a terrible sleep schedule, chronic stress, and poor nutrition. Supplements are called supplements for a reason. They supplement a foundation of good habits.
For optimal cortisol management, you also need:
Consistent sleep: 7-8 hours nightly, same schedule even on weekends
Regular movement: 30 minutes most days, even if it’s just walking
Stress management: Deep breathing, meditation, time in nature, whatever works for you
Balanced nutrition: Adequate protein, plenty of vegetables, staying hydrated
Think of it this way. If your lifestyle is causing a cortisol flood, supplements are like a bucket trying to bail water out of a sinking boat. You need to fix the leak first.
But when you’re doing the basics right and still struggling with stubborn belly fat and elevated stress hormones? That’s when these supplements can make a meaningful difference.
Real Talk: What to Expect
Let me set realistic expectations based on what I’ve seen with my clients.
Week 1-2: You might notice better sleep or feeling slightly calmer. Some women report fewer cravings. The effects are subtle.
Week 3-4: Energy levels often improve. You may notice you’re handling stress better. You’re not as reactive to things that used to set you off.
Week 6-8: This is when many women start noticing physical changes. Jeans fit better around the waist. Energy is more consistent throughout the day. Sleep quality has improved significantly.
Week 12+: Continued improvements in body composition, especially if you’re also exercising and eating well. Belly fat doesn’t disappear overnight, but there’s noticeable reduction.
One of my clients put it perfectly: “It’s not dramatic like taking a medication. It’s more like my body finally relaxed and stopped holding onto everything so tightly.”
That’s exactly what managing cortisol does. It helps your body feel safe enough to release the fat it’s been storing as protection.
Frequently Asked Questions
The Bottom Line
Here’s what I want you to remember.
Stubborn belly fat after 60 isn’t about willpower or discipline. It’s about hormones. Specifically, it’s often about cortisol.
You can exercise perfectly and eat clean and still struggle to lose that belly fat if your cortisol is elevated. It’s not fair, but it’s biology.
These seven supplements offer science-backed support for regulating your stress response and creating better conditions for fat loss. They won’t work overnight. They won’t work without effort. But they can finally tip the scales in your favor when everything else you’ve tried hasn’t worked.
Start with magnesium, omega-3s, and vitamin C. Give them at least a month. Then add targeted support based on your specific stress profile.
And please, be patient with yourself. The belly fat that accumulated because of hormonal changes won’t disappear in a week. But with consistent cortisol management, you’re creating the environment your body needs to finally let it go.
You’re not doing anything wrong. Your body just needs some support to do what it’s capable of.
Check with your doctor before starting any new supplement regimen, especially if you take medications or have existing health conditions. This article provides general information and should not replace personalized medical advice.
About the author
Claudia Faucher is a fitness and lifestyle blogger who shares practical tips for women over 50 on staying active, stylish, and confident. As the creator of FitFab50.com and Beyond59.com, she covers topics like workout gear, beauty trends, and wellness routines. Claudia is passionate about helping others live their best life at any age.