Fact or fiction? 8 viral cortisol claims under the microscope

How do some of the most common claims surrounding cortisol right now stack up against the science? Let’s take a look.

The claim: A cortisol imbalance can cause excess belly fat and a puffy face

The verdict: A rare condition called Cushing’s syndrome, where the body is exposed to too much cortisol, commonly causes a rounded face and weight gain around the stomach. Some research also suggests that elevated cortisol levels caused by stress may contribute to weight gain. But while the stomach area may be particularly susceptible, experts stress that where weight gathers is dictated by a complex mix of factors, rather than any single issue.

The claim: Taking magnesium, ashwagandha and L-theanine supplements can reduce cortisol levels

The verdict: Some research does suggest that some supplements, including magnesium, ashwagandha and L-theanine, may help lower cortisol levels. If you’re planning to take any supplements, some can interact with medications, so seek advice from a health professional first.

The claim: Low-intensity exercise is better for lowering cortisol than high-intensity training

The verdict: According to the results of a 2021 study, the opposite is more likely true. The researchers found that while a single bout of high-intensity exercise triggers a larger immediate release of cortisol than a lower-intensity workout, people who train with more intensity tend to experience smaller cortisol spikes when they’re exposed to day-to-day sources of stress.

The claim: You need to avoid processed foods to reduce cortisol

The verdict: The jury is out on this one. While ultra-processed foods are commonly at the heart of the inflammatory diets that have been shown to increase the risk of more than 25 chronic diseases, research is under way on how – or if – differently processed foods affect cortisol levels. However, some research already suggests that eating a lot of kilojoule-rich foods triggers a substantial surge in cortisol – and ultra-processed foods are typically high in energy.

The claim: Breathwork can help to regulate your cortisol levels

The verdict: This one holds up. Research does show that practising slow, diaphragmatic breathing – which means breathing so that your stomach moves rather than your chest – can help to lower stress and cortisol levels.

The claim: eating protein in the morning reduces ‘cortisol face’

The verdict: While eating more protein, especially at breakfast, has been identified by Australia’s CSIRO as being a key component of achieving healthy weight loss, thanks to the way it helps to control hunger and enhances muscle metabolism, it’s not possible to control where, specifically, we lose fat from.

The claim: There’s an acupressure point between the eyes which helps regulate cortisol levels

The verdict: Research has shown that something called emotional freedom techniques (EFT), which involve using two fingers to rapidly tap on specific acupressure points on the face or body while focusing on a specific problem or issue, can lower cortisol levels. And one key EFT tapping point is between the eyes, at the beginning of each eyebrow.

The claim: Drinking electrolytes instead of water is good for cortisol levels

The verdict: Maybe, maybe not. One study has suggested that drinking water with electrolytes helps protect against cortisol-related disorders like anxiety more effectively than plain water. But the study’s participants knew they were drinking electrolytes so a placebo effect may be responsible. Research has shown that even mild dehydration can cause cortisol levels to rise, so it’s always important to drink plenty of hydrating fluids, but water is just fine for that.