Cortisol supplements are stress-support products, usually adaptogenic herbs, minerals and amino acids, that are sold to help the body cope with stress; they are not drugs that switch cortisol off, and no supplement is proven to lower cortisol in the general population. In NZ they are commonly taken for everyday stress, feeling run-down, and trouble winding down at night.
The main types are ashwagandha, the best-studied herb in this category; magnesium, often paired with B vitamins; L-theanine, an amino acid from tea; rhodiola, an adaptogen used for stress-related tiredness; and multi-herb adrenal blends that combine several of these.
The strongest evidence is for ashwagandha: in a 60-day randomised, placebo-controlled trial of 60 stressed adults, 240 mg of a standardised extract was linked with a larger fall in morning cortisol than placebo (Lopresti et al., 2019), although the authors call for larger studies. The things that matter are a named, standardised extract, a clearly stated dose per serve, honest claims, and no undisclosed blends.
This guide compares ten stress-support supplements available to NZ shoppers on active ingredients, doses per serve, who they suit and the trade-offs. None of them treats a medical condition.
Quick Comparison
| Pick | Best for | Form | Pack size | Key dose per serve |
|---|---|---|---|---|
| Good Health Ashwagandha Calm and Clarity | Simple daily stress support | Vege capsule | 60 capsules | Ashwagandha (Shoden) 120 mg + L-theanine 200 mg |
| Nutra-Life Ashwagandha + Magnesium Glycinate and L-Theanine | Ashwagandha plus magnesium plus theanine | Tablet | 60 tablets | Ashwagandha ext 240 mg + L-theanine 200 mg + Mg 105 mg |
| Eve Wellness A Juicy Dose of Ashwagandha | Strong standardised ashwagandha | Capsule | 30 capsules | Ashwagandha ext 360 mg (36 mg withanolides) |
| GO Healthy PRO Ashwagandha Stress | Stress with mental fatigue | Capsule | 60 capsules | Shoden ashwagandha 160 mg + bacopa + B5 20 mg |
| Me Today Calm Mind and Body | Broad calming herb blend | Capsule | 60 capsules (30 days) | Shoden 160 mg + L-theanine 300 mg per 2 caps |
| Herbs of Gold Stress Ease | Stress with tiredness | Tablet | 60 tablets | Rhodiola ext 100 mg + ashwagandha ext 150 mg |
| Nutra-Life Magnesium Stress Ease | Magnesium-first stress support | Capsule | 60 capsules (30 days) | Mg 100 mg + B5 15 mg + B6 10 mg per capsule |
| GO Healthy GO Stress Remedy | Herb-free calm | Capsule | 30 capsules | L-theanine 400 mg |
| Clinicians Stress and Energy Support | Broad adrenal-support formula | Capsule | 60 capsules | Ashwagandha (1,563 mg root equiv) + B5 75 mg |
| Good Health Adrenal Balance | Morning and evening herbal routine | Capsule (day and night) | 60 capsules (30 day programme) | Ashwagandha 100 mg per capsule + herbs |
The Picks
1. Good Health Ashwagandha Calm and Clarity – Best Overall
Good Health Ashwagandha Calm and Clarity is a once-daily vege capsule that combines a branded ashwagandha extract with L-theanine and marine magnesium. It is sold in a 60 capsule pack, which is two months at the label dose.
Each capsule lists Shoden ashwagandha extract at 120 mg (equivalent to 4.8 g of dry root, standardised to 35% withanolide glycosides), L-theanine at 200 mg and total elemental magnesium at 76 mg from Aquamin marine magnesium. Knowing the extract type and its standardisation is rare on the shelf and is the main reason this earns the top spot.
It suits adults who want a simple one-capsule routine for everyday stress and winding down, without a long list of herbs. The brand positions it for calm during the day and restful sleep at night. The ashwagandha trial discussed in this guide used a higher daily amount of the same Shoden extract than one capsule provides, so treat this as a modest dose rather than a trial replica.
Take it as directed on the label and avoid doubling up with other ashwagandha products. Ashwagandha is not suitable for everyone, including during pregnancy and for people on thyroid or sedative medicines, so check with a GP or pharmacist first.
Pros
- Disclosed extract and 35% standardisation
- One capsule a day
- Theanine and magnesium alongside the ashwagandha
Cons
- Shoden dose is below the amount used in the cited trial
- Same ashwagandha cautions apply
- Magnesium dose is modest
Key specs: 60 capsules | vege capsule | Shoden ashwagandha 120 mg, L-theanine 200 mg, magnesium 76 mg per capsule
2. Nutra-Life Ashwagandha + Magnesium Glycinate and L-Theanine – Best Ashwagandha, Magnesium and L-Theanine Combo
Nutra-Life Ashwagandha + is a three-ingredient formula built around ashwagandha, magnesium glycinate and AlphaWave L-Theanine. It is a once-daily tablet in a 60 pack and the brand notes it is suitable for vegetarians and vegans.
Each tablet lists AlphaWave L-theanine at 200 mg, magnesium glycinate at 936 mg (providing 105 mg of elemental magnesium) and ashwagandha root extract at 240 mg, equivalent to 6 g of dry root. The label does not state a withanolide percentage or extract brand, so the ashwagandha strength is harder to compare with standardised products.
It suits adults who want one tablet that covers the three most common stress-support ingredients in a single step. Magnesium glycinate is a gentle form that is commonly chosen for evening relaxation, while theanine is taken for a calm but alert mind.
Take one tablet daily with food, as directed. The magnesium and ashwagandha amounts are meaningful, so check with a GP or pharmacist if you take thyroid, sedative or blood pressure medicines or have kidney problems.
Pros
- Three popular actives in one tablet
- Ashwagandha extract dose is clearly stated
- Suitable for vegetarians and vegans
Cons
- No withanolide standardisation listed
- Tablet format is large
- Not suitable in pregnancy without advice
Key specs: 60 tablets | tablet | ashwagandha extract 240 mg, magnesium glycinate (105 mg elemental magnesium), L-theanine 200 mg per tablet
3. Eve Wellness A Juicy Dose of Ashwagandha – Best High-Strength Ashwagandha
Eve Wellness A Juicy Dose of Ashwagandha is a single-ingredient ashwagandha capsule taken once daily. It comes in a 30 capsule pack, which is one month at the label dose.
Each capsule contains 360 mg of a 25:1 ashwagandha root extract (from 9000 mg of dried herb), standardised to 10% withanolide glycosides, which the label gives as 36 mg of total withanolides per capsule. It also lists withaferin A at under 0.1%, or 0.3 mg per capsule, which is unusually transparent for this category.
It suits adults who want ashwagandha on its own, with no other herbs to confuse side effects or interactions. The brand describes it as supporting a healthy stress response, calm mind and restful sleep. The standardised dose is at the stronger end of what is sold in NZ, so it is not a first product for anyone sensitive to herbs.
Take one capsule with food or after a meal. Because it is a concentrated single herb, it carries the full set of ashwagandha cautions, including the rare liver reports and stomach upset noted by Medsafe, and it is not suitable in pregnancy.
Pros
- Withanolide and withaferin A content fully disclosed
- Single ingredient keeps things simple
- One capsule a day
Cons
- Strong dose is not for beginners
- Only 30 capsules per pack
- No supporting nutrients such as magnesium
Key specs: 30 capsules | vege capsule | ashwagandha root extract 360 mg (10% withanolide glycosides, 36 mg) per capsule
4. GO Healthy PRO Ashwagandha Stress – Best for Mental Stress and Focus
GO Healthy PRO Ashwagandha Stress is a four-ingredient capsule pairing Shoden ashwagandha with bacopa, Siberian ginseng and vitamin B5. It is a 60 capsule pack with a flexible one to two capsule daily dose.
Each capsule lists Shoden ashwagandha extract at 160 mg (equivalent to 6,400 mg of dry root and leaf), BacoMind bacopa extract equivalent to 3,000 mg dry plant with 67.5 mg bacosides, Siberian ginseng extract equivalent to 2,000 mg dry root and 20 mg of pantothenic acid (vitamin B5). At two capsules the Shoden amount is 320 mg a day.
It suits adults whose stress shows up as a busy, overactive mind and who want some focus and endurance support alongside calm. The brand positions bacopa for mental clarity and Siberian ginseng for stamina.
The label says not to take it during pregnancy or breastfeeding and to talk to a healthcare professional first if you take medication. More herbs also means more possible interactions, so it is a poor fit if you are already on several medicines.
Pros
- Higher Shoden dose per capsule
- Bacopa and ginseng add focus and stamina support
- Flexible one to two capsule dose
Cons
- Four active herbs raise interaction risk
- Not for pregnancy or breastfeeding
- Stimulating herbs may not suit evening use
Key specs: 60 capsules | vege capsule | Shoden ashwagandha 160 mg, bacopa (67.5 mg bacosides), Siberian ginseng, vitamin B5 20 mg per capsule
5. Me Today Calm Mind and Body – Best Multi-Herb Calm Blend
Me Today Calm Mind and Body is a multi-herb capsule that combines two ashwagandha extracts with L-theanine, passionflower, holy basil and vitamin D3. The 60 capsule pack lasts 30 days at the label dose of two capsules.
Two capsules provide Shoden ashwagandha extract at 160 mg (equivalent to 6,400 mg of dry root), a further ashwagandha root extract at 168 mg, L-theanine at 300 mg, passionflower extract at 60 mg, holy basil extract at 75 mg and 25 mcg (1000 IU) of vitamin D3.
It suits adults who like a broad calming blend rather than a single herb, and the 300 mg of L-theanine is the highest theanine amount of the combination formulas here. The brand describes it as supporting the response to stress and worry.
Take two capsules daily with food. The vitamin D3 adds to any vitamin D you already take, and the herbal mix includes two ashwagandha extracts, so the usual ashwagandha cautions apply, including pregnancy and thyroid or sedative medicines.
Pros
- 300 mg L-theanine across two capsules
- Branded Shoden extract plus extra herbs
- Includes vitamin D3
Cons
- Two capsules a day is needed
- Many herbs make side effects harder to trace
- Second ashwagandha extract is not standardised on the label
Key specs: 60 capsules | vege capsule | Shoden ashwagandha 160 mg, L-theanine 300 mg, passionflower, holy basil, vitamin D3 per 2 capsules
6. Herbs of Gold Stress Ease – Best Rhodiola Blend
Herbs of Gold Stress Ease is a tablet that combines rhodiola with ashwagandha, rehmannia, licorice and the amino acid tyrosine. It comes in a 60 tablet pack from an established Australian herbal brand.
Each tablet lists rhodiola root extract at 100 mg (from at least 400 mg of dry root, standardised to 2 mg salidroside and 3 mg rosavin), ashwagandha root extract at 150 mg (from 1.5 g of dry root), rehmannia root extract at 166.67 mg, licorice rhizome extract at 125 mg and tyrosine at 150 mg.
It suits adults whose stress comes with tiredness and a flat, run-down feeling, which is where rhodiola is traditionally used. The rhodiola is standardised to both salidroside and rosavin, which is the marker pair to look for. NCCIH notes the evidence for rhodiola is low-to-moderate quality, so expectations should stay modest.
Directions were not shown on the page reviewed, so follow the pack label. The licorice content means people with high blood pressure, heart or kidney conditions should ask a GP or pharmacist first, as NCCIH links licorice compounds to adverse effects in these groups.
Pros
- Rhodiola standardised to salidroside and rosavin
- Established herbal brand
- Includes ashwagandha and tyrosine
Cons
- Licorice is a concern for blood pressure
- Rhodiola evidence is limited
- Several herbs raise interaction risk
Key specs: 60 tablets | tablet | rhodiola 100 mg extract (2 mg salidroside, 3 mg rosavin), ashwagandha 150 mg extract, tyrosine 150 mg per tablet
7. Nutra-Life Magnesium Stress Ease – Best Magnesium and B Vitamin Formula
Nutra-Life Magnesium Stress Ease is a New Zealand made capsule that pairs magnesium with vitamins B5 and B6 and a small amount of holy basil, ashwagandha and rehmannia. It is a 60 capsule pack, or 30 days at two capsules daily.
Each capsule provides magnesium amino acid chelate at 500 mg (100 mg elemental magnesium), pantothenic acid at 15 mg, vitamin B6 at 10 mg, OciBest holy basil extract at 100 mg, ashwagandha root extract at 60 mg and rehmannia extract at 100 mg.
It suits adults who want magnesium as the foundation of their stress routine, with B vitamins that support the nervous system and energy metabolism. The ashwagandha amount is the lowest of the ashwagandha products here, which can be a plus for people wanting a gentler herbal load. The brand labels it non drowsy.
Take two capsules daily as directed. At that dose the vitamin B6 adds up to 20 mg, so count B6 from any other supplements. Magnesium can loosen the bowels in some people, and anyone with kidney problems should check with a GP first.
Pros
- Solid magnesium dose per capsule
- B5 and B6 included
- Low ashwagandha load and non drowsy
Cons
- Two capsules needed daily
- Ashwagandha dose is small
- Magnesium may loosen bowels
Key specs: 60 capsules | capsule | magnesium 100 mg, vitamin B5 15 mg, vitamin B6 10 mg, ashwagandha extract 60 mg per capsule
8. GO Healthy GO Stress Remedy – Best L-Theanine Only
GO Healthy GO Stress Remedy is a single-ingredient L-theanine capsule made in New Zealand. It is a 30 capsule pack taken once a day.
Each capsule contains 400 mg of L-theanine and nothing else listed as an active. The label directs one capsule daily on an empty stomach, with up to two capsules a day for a short time during extra stress such as flying, interviews or exams.
It suits adults who want a herb-free option, including people who cannot take ashwagandha. L-theanine is an amino acid from tea that is commonly taken for a calm but alert state, and it is not a cortisol-lowering drug.
The 400 mg strength is double the 200 mg found in most combination formulas, so it is easy to over-stack with a combination product. Keep an eye on total theanine and talk to a pharmacist if you take blood pressure or sedative medicines.
Pros
- No herbs or ashwagandha cautions
- Short-term flexible dose for stressful days
- New Zealand made
Cons
- Single ingredient only
- High strength can stack with other products
- Evidence is mainly short-term and small
Key specs: 30 capsules | vege capsule | L-theanine 400 mg per capsule
9. Clinicians Stress and Energy Support – Best Multi-Herb Adrenal Support Formula
Clinicians Stress and Energy Support is a broad herbal and nutrient formula built for stress and tiredness. It is a vege capsule sold in a 60 capsule pack, with larger packs of the same formula also available.
Each capsule lists ashwagandha extract equivalent to 1,563 mg of dry root, rehmannia 250 mg, Siberian ginseng 250 mg, gotu kola 150 mg, licorice root 50 mg, ginger 25 mg, vitamin B5 75 mg, vitamin C 75 mg, L-tyrosine 50 mg, vitamin B6 25 mg and small amounts of potassium, magnesium, zinc and copper.
It suits adults who want a traditional multi-herb adrenal support formula that covers herbs and nutrients in one product. The label describes it as supporting normal stress levels and healthy energy. The ashwagandha extract is not standardised on the label, so comparisons with standardised products are limited.
The label dose is one to two capsules twice daily, so a full day can mean four capsules. It should be avoided in pregnancy and breastfeeding. The licorice and vitamin B6 are worth a check with a GP or pharmacist if you have high blood pressure or take other B6 supplements.
Pros
- Wide range of herbs and nutrients
- Vitamin B5, B6 and C included
- Flexible dose to suit the day
Cons
- Up to four capsules a day
- Ashwagandha not standardised on label
- Licorice and many herbs raise caution
Key specs: 60 capsules | vege capsule | ashwagandha extract (1,563 mg dry root equiv), Siberian ginseng 250 mg, vitamin B5 75 mg, vitamin C 75 mg per capsule
10. Good Health Adrenal Balance – Best Day and Night Herbal Formula
Good Health Adrenal Balance is a two-formula pack with separate day and night capsules. The box is designed as a 30 day programme, with a clear capsule for the morning and a white capsule for bedtime.
The day capsule lists Siberian ginseng, holy basil, astragalus, ashwagandha at 100 mg and cordyceps. The night capsule lists lemon balm at 1,200 mg, hops at 750 mg, ashwagandha at 100 mg and cordyceps. The ashwagandha amount per capsule is low and not standardised, so this is more a calming herb blend than an ashwagandha product.
It suits adults who like the idea of a morning and evening routine and prefer a gentle herbal load. The brand markets the pack with adrenal fatigue language, but adrenal fatigue is not a recognised medical diagnosis, so it is best judged as a herbal day and night stress formula.
Take the day capsule with food in the morning and the night capsule before bed. Hops and lemon balm are traditionally used for relaxation and can add to drowsiness with sedative medicines, so check with a pharmacist if you take any.
Pros
- Separate morning and night formulas
- Lower ashwagandha amount per capsule
- Includes calming herbs such as lemon balm and hops
Cons
- Uses adrenal fatigue marketing language
- Ashwagandha not standardised
- Two capsule types add complexity
Key specs: 60 capsules | day and night vege capsules | Siberian ginseng, holy basil, ashwagandha 100 mg, lemon balm, hops, cordyceps
How to Choose
Start with the active ingredient and its listed dose. For ashwagandha, look for the extract type and a withanolide percentage, because a headline such as 3000 mg of root equivalent says little about the extract used. The trial linking ashwagandha to lower morning cortisol used 240 mg of a standardised extract daily, so compare any product to a stated extract dose, not a marketing figure.
Know who should be careful. NCCIH advises avoiding ashwagandha in pregnancy and breastfeeding, and says it is not recommended for people having surgery or with autoimmune or thyroid disorders. Medsafe reports that ashwagandha products have been linked in NZ with severe stomach upset and liver-related adverse reactions, and advises stopping the product if you have a reaction. Stop and see a GP if you notice yellow skin or eyes, dark urine or unusual tiredness.
Check interactions. NCCIH notes ashwagandha might interact with medicines for diabetes and high blood pressure, immunosuppressants, sedatives, anti-seizure medicines and thyroid hormone medicines. Licorice in some blends is linked to adverse effects in people with high blood pressure, heart or kidney conditions. Tell your pharmacist or GP about every supplement you take.
Judge label quality carefully. Medsafe notes there is no regulatory assessment of the quality, safety or health claims of natural health products in NZ, so the label is the best signal you have. Prefer named extracts, clear doses and modest wording, and be wary of products that promise to lower cortisol or fix adrenal fatigue, which is not a recognised medical condition.
Give a product a fair trial, usually several weeks, and stop if it does not help. Trials of ashwagandha ran for around 60 days, so a few days tells you little. See a GP rather than self-treating if you have persistent exhaustion, low mood, easy bruising, wide purple stretch marks, unexplained weight change or high blood pressure, because these can point to a hormone or other medical condition.
Verdict
For most NZ shoppers, Good Health Ashwagandha Calm and Clarity is the best pick because it discloses its extract and 35% standardisation and keeps the routine to one capsule a day. Eve Wellness A Juicy Dose of Ashwagandha is the best choice for a strong, fully standardised single herb, and Nutra-Life Magnesium Stress Ease suits anyone who wants a magnesium-first formula with B vitamins and only a little ashwagandha. GO Healthy GO Stress Remedy is the pick for a herb-free option built on L-theanine.
Also worth reading: our guides to magnesium supplements, vitamin B12 supplements and multivitamins.
FAQs
How do I lower cortisol naturally?
Sleep, regular exercise, time outdoors, limiting alcohol and caffeine, and stress management such as breathing practice or counselling are the foundations. Supplements are an optional extra rather than a fix. If you suspect a real cortisol problem, see a GP, who can test cortisol properly.
Does ashwagandha lower cortisol?
Some small randomised trials report lower stress scores and lower morning cortisol. A 60-day trial of 60 stressed adults found a larger fall in morning cortisol with 240 mg of a standardised extract than with placebo (Lopresti et al., 2019). NCCIH notes many studies are small and use different extracts, so the evidence is promising but not conclusive.
Is adrenal fatigue real?
No. Hormones Australia states adrenal fatigue is not a recognised medical condition, and a 2016 systematic review concluded there is no substantiation that it is a real diagnosis. Persistent tiredness, weakness or low energy have many causes and should be checked by a GP.
Are cortisol supplements safe?
Many people tolerate them well, but they are not risk free. Medsafe has received reports of severe stomach upset and liver-related reactions with ashwagandha products and advises stopping the product if a reaction occurs. Ashwagandha is advised against in pregnancy and may interact with thyroid, sedative and other medicines.
How long do stress supplements take to work?
The ashwagandha trial discussed here ran for 60 days, so judge a product over several weeks rather than days. If you notice no benefit after a fair trial, stop rather than adding more products. Never exceed the label dose.
When should I see a GP about cortisol?
See a GP if you have symptoms such as easy bruising, wide purple stretch marks, weight gain around the middle with thin limbs, muscle weakness, high blood pressure, or severe fatigue with dizziness or weight loss. Cortisol disorders such as Cushing syndrome and adrenal insufficiency need medical testing and treatment, not supplements.
