|
Supplementation with galacto-oligosaccharides reduces cortisol levels
Galacto-oligosaccharides are small and difficult to digest sugar chains that are found in onions and beans, to name but a few. If you take a few grams of galacto-oligosaccharides in the morning, your body will produce less of the stress hormone cortisol within a few weeks. This was discovered by psychologists at the University of Oxford. The researchers used a supplement containing galacto-oligosaccharides that, according to the manufacturer, helps against bloating and constipation.
Study
The researchers gave 15 subjects 5.5 grams of galacto-oligosaccharides [GOS] [structural formula below] at breakfast for 3 weeks. The researchers used Bimuno, a product of the British Clasado [clasado.com]. You've already guessed that Clasado sponsored the investigation.
Another group of 15 subjects received maltodextrin as a placebo, and yet another group of 15 subjects received a sachet containing fructo-oligosaccharides [FOS].
So there were 2 control groups.
GOS & FOS
Galacto-oligosaccharides [GOS] are small chains of 3-9 galactose units linked together. The supplement industry often makes galacto-oligosaccharides from lactose, but you can also find these chains in onions, artichokes and beans.
Fructooligosaccharides [FOS] are small chains of 3-9 fructose units. They are in almost all fruits and vegetables.
Both fructo-oligosaccharides and galacto-oligosaccharides are prebiotics. Our body has a hard time digesting them, but in the intestine they are a nutrient medium for healthy bacteria, the probiotics. Probiotics convert prebiotics into substances that the body can absorb.
Results
Just before and just after the three weeks of supplementation, the researchers measured the cortisol concentration in the saliva of their test subjects in the first hour that the test subjects were awake. Cortisol production is at its highest in the morning. The figure below shows that the galacto-oligosaccharides reduced the concentration of cortisol compared to the placebo group.
Supplementation with fructo-oligosaccharides had the same effect on cortisol as maltodetrin.
Mechanism
The researchers suspect that galacto-oligosaccharides stimulate the growth of benign organisms in the gut. A healthier gut flora could then act via the vagus nerve to the brain, reducing the release of hormones that cause the adrenal gland to produce cortisol.
Source:
Psychopharmacology (Berl). 2015 May;232(10):1793-801.
More:
Supplement with ashwagandha reduces anxiety and cortisol during a period of stress 24.01.2022
MSM for athletes | MSM is a cortisol blocker 08.06.2020
Lowering your sodium intake means lowering your cortisol level 12.11.2018
Tai Chi as lifestyle: less cortisol, more DHEA 25.12.2017
Archives:
Blocking Cortisol
 |
 |
 |
|
Magnesium lowers cortisol levels
By increasing your magnesium intake through your regular diet or supplements, you can increase the concentration of anabolic hormones like IGF-1 and testosterone, we reported earlier. But the hormonal positive effects of magnesium don't stop there.
|
Natural environment lowers cortisol levels
Do you suffer from stress? Go into nature. The longer you stay in a natural and green environment, the further your cortisol level drops.
|
Mild dehydration raises cortisol levels in athletes
Soccer players who drink enough before a training or competition produce less of the muscle-ravaging stress hormone cortisol than players who are mildly dehydrated.
|
|