Cortisol, your body's resident nemeses when it comes to metabolism and blood pressure, can wreak havoc on your health if left untamed. Don't despair, there's a no-BS guide to retake control with several well-researched supplements and lifestyle changes.

Key cortisol wrangler number one is magnesium. Magnificent for muscle control, nerve function, and your incessant stress response, a daily dose of magnesium (250 to 400 mg) is your ticket to cortisol bliss.

Whether you've been partaking in too many late-night Netflix binges or are crumbling under the weight of existential dread, ashwagandha is another knight in shining armor. This herb's capabilities range from improving sleep to knocking out anxiety, thus lowering cortisol levels. Ingest 125 to 600 mg of ashwagandha daily over a month and savor a delicious 33% drop in cortisol.

If fish is your after-gym fuel of choice, chuck in some walnuts and chia seeds to get a triple dose of omega-3 fatty acids. Not just for ticker health, these fatty acids also hustle to reduce inflammation and cortisol. A daily supplement of 2.5 g omega-3 fatty acids was found to plonk cortisol levels down by a whopping 19% over four months.

Ring in ginseng, a old-age Chinese herb, as yet another cortisol tamer. More research is needed, but supplementing with 200 to 600 mg of dried ginseng root powder daily is speculated to alleviate stress and regulate cortisol levels.

Guzzle down some green tea, and you'll be rewarded with L-theanine. This amino acid, fortified with anti-inflammatory and anti-stress benefits, takes a swing at your cortisol levels when you down 200 mg of it daily for about a month.

Dipping into the vitamin ensemble brings us to superstar vitamin C. This fiery champion doesn't just boost your immune system; it also keeps your adrenal gland – the headquarters for cortisol production – in check. Supplementing with 1,000 mg of vitamin C daily can slash cortisol by up to 35%.

Rhodiola rosea, a plant thought to bolster the immune system and manage inflammation, cuts cortisol while giving your energy a boost. A dose of 200 to 600 mg daily is often recommended.

Let it be known, though, that these supplements are your sidekicks, not your saviors. Draping your lifestyle with ample sleep, active living, and stress management is the fuel that drives the decrease in cortisol levels. If you're bedeviled by chronic stress, sleep issues, or other cortisol-related symptoms, sling a meeting with your healthcare provider to chart a tailored plan armed with these science-backed tools.

Remember, stress might be a baddie, but by jove, you’re badder.