What is a Normal Cortisol Level for a Woman?
Cortisol is a hormone closely linked to the body’s stress response. In women, cortisol levels play an important role and can sometimes signal that your body is out of balance.
This article explains what normal cortisol levels look like in women, the symptoms of high cortisol, what causes levels to rise or fall, and how to lower cortisol naturally. Even though cortisol range is just a number, it can reveal a lot about your health.
Before exploring further, please read the disclaimer located at the end of this webpage.
Key Takeaways
- Cortisol levels in women peak in the early morning and gradually decline at night in line with the body’s natural rhythm.
- Cortisol levels vary based on the menstrual cycle, sleep, age, and lifestyle.
- Stress, poor diet, and lack of sleep can disrupt cortisol balance.
- Getting enough sleep, eating well, light exercise, and herbs like ashwagandha may help maintain healthy cortisol levels.
Cortisol Function and Its Role in Women’s Health
Cortisol helps with the body’s stress response, but long-term imbalance can harm your health. It follows a daily rhythm – high in the morning, low at night to support alertness and sleep. Therefore, disrupted sleep cycles can throw off cortisol release and affect sleep time [1].
In women, high cortisol may raise the risk of type 2 diabetes, especially during pregnancy or menopause [2]. Cortisol also interacts with female hormones like estrogen and progesterone. These shifts during the menstrual cycle can affect mood, energy, and stress sensitivity [3].
What Are Normal Cortisol Levels for a Woman?
Below is the table showing normal cortisol levels in blood and saliva at different times of day, along with thresholds for abnormally high or low levels [4].
|
Time of Day |
Blood Serum Cortisol (mcg/dL) |
Saliva Cortisol (nmol/L) |
Interpretation |
|
Morning (7-9 AM) |
5 – 23 |
10 – 20 |
Normal peak level |
|
Afternoon (4 PM) |
3 – 10 |
~5 – 10 |
Declining from peak |
|
Evening (8-11 PM) |
<5 |
1 – 4 |
Low, preparing for sleep |
|
Midnight |
<5 |
~1 – 3 (non-pregnant); higher in pregnancy (11–20) |
Lowest levels normally |
|
High Cortisol |
>23 (in blood) |
Elevated > 5+ (saliva) |
Possible hypercortisolism |
|
Low Cortisol |
<5 (in blood) |
Abnormally low |
Possible adrenal insufficiency |
Many women feel worried when their cortisol test results differ from others, even when using the same test. However, this variation is completely normal and can be scientifically explained.
Normal cortisol levels can vary from person to person. Factors like genetics, lifestyle, age, gender, and environment all play a role. Recent studies in both humans and animals (like primates and mammals) show that:
- Genetic factors have only a minor effect on baseline cortisol levels [35]. However, more clinical trials in humans are needed to accurately determine the extent of this influence.
- In contrast, environmental conditions and early life experiences, especially those shaped by the mother during pregnancy and upbringing, have a much stronger impact on how the body regulates cortisol [36]. These findings require further confirmation through more in-depth human studies.
This explains why normal cortisol ranges differ between individuals. It also highlights the importance of assessing both morning (AM) and evening (PM) cortisol levels within the body’s natural diurnal rhythm.
Additional factors like age, menstrual cycle, pregnancy, menopause, and chronic stress can also affect cortisol output. For example, women after menopause may have slightly higher cortisol levels than those who are still menstruating [6].
Minor variations between labs may also occur due to differences in testing methods and reference ranges.
Understanding these influences helps reduce unnecessary worry and empowers women to interpret their cortisol levels with more confidence.
Factors That Affect Cortisol Levels in Women
Stress
According to a related study in 2017, when you're stressed, your body releases cortisol to help boost energy and manage certain body functions (Kuwabara et al., 2017).
But if stress lasts too long, high cortisol levels can cause hormone imbalance. This may lead to problems like blood sugar issues, chronic inflammation, anxiety, weight gain, and a weaker immune system [8].
Illness or Infections
When you have the flu, mild inflammation, or an immune issue, your body sees it as a form of “physical stress”. In response, cortisol levels often rise to help control inflammation and fight the illness. Cortisol is the body’s natural anti-inflammatory hormone. It helps keep things in balance and protects tissues during illness [9].
Pregnancy
During pregnancy, a woman’s cortisol levels naturally rise, especially in the third trimester. This happens because the placenta produces more CRH – a hormone that triggers the stress response – which then signals the body to make more cortisol (Cheng & Duan, 2024).
In short, higher cortisol during pregnancy is a normal, adaptive process. However, if cortisol rises too much due to ongoing stress, it can affect both mother and baby. That’s why managing stress and monitoring cortisol levels is important for a healthy pregnancy.
Medications
Some medications like prednisone, hydrocortisone, or dexamethasone are used to reduce inflammation, suppress the immune system, or manage low cortisol. These drugs can raise cortisol levels in the body artificially.
Taking high doses for a short time may temporarily stop your body from making its own cortisol. After stopping the medication, it may take a few days to weeks for your body to recover. Long-term or high-dose use can lead to adrenal suppression, where your body can’t make enough cortisol on its own, especially if you stop the medication suddenly [11,12].
Birth control pills, especially those with estrogen, can also increase total cortisol levels. Estrogen causes the body to produce more cortisol (Gaffey, Wirth, Hoks, Jahn, & Abercrombie, 2014).
Some psychiatric medications like antidepressants or sedatives may also affect cortisol levels, either increasing or balancing them. However, more research is needed to fully understand this effect.
Time of Day
Cortisol follows a daily rhythm. It’s highest in the early morning, just after waking up, and lowest at night to help support sleep [14].
This means the timing of the test can affect the results. Depending on your symptoms and your doctor’s guidance, different types of cortisol tests may be used, such as blood, saliva, or 24-hour urine tests.
Some studies also show that symptoms play an important role in deciding when and how to test for cortisol. Interpreting cortisol levels should always take into account the person’s health condition.
Diet and Sleep
Lack of sleep raises cortisol, especially at night and early morning, disrupting melatonin and cortisol’ s balance. This can speed up aging and weaken muscles [15].
In older adults, poor sleep may also raise afternoon cortisol, increasing hormone imbalance, insulin resistance, and metabolic problems (Yang et al., 2025).
Too much sugar through meals also boosts belly fat and cortisol levels [17]. Excess caffeine, especially late in the day, can also spike cortisol and disrupt its natural rhythm [18].
A Western-style diet – high in sugar, fat, and acids – plus irregular eating times, may raise cortisol and lead to bone loss and metabolic issues (Maurer et al., 2003).
Physical Activity
Moderate exercise like brisk walking or light cycling helps keep cortisol levels stable or only slightly increased. It supports energy use and can improve how your body handles stress [20].
However, intense or long workouts may raise cortisol strongly, especially if you're already under stress, which can be harmful to your body [21].
Abnormal Cortisol Levels
If morning cortisol is higher than 23 mcg/dL, it may be considered too high. This can lead to problems like chronic stress, heart issues, metabolic syndrome, and osteoporosis [22].
Abnormally high cortisol levels may also be a sign of Cushing's syndrome, which can cause rapid weight gain, a round face, high blood pressure, irregular periods, muscle weakness, easy bruising, and anxiety, among other symptoms [38, 39].
On the other hand, very low cortisol – below 5 mcg/dL – may point to Addison’s disease or adrenal insufficiency, a rare but serious condition. Symptoms may include fatigue, low blood pressure, dizziness, weight loss, and darkening of the skin [23].
Overall, both high and low cortisol levels require proper medical testing and care under a healthcare provider. This helps reduce the risk of serious complications.
You should never self-medicate or try to manage cortisol problems on your own. Instead, see a doctor as soon as possible for proper evaluation and care.
How to Maintain or Lower Cortisol Naturally in Women
Once aware of normal, high, or low cortisol levels and their health impacts, here are some ways to help maintain stable, healthy cortisol levels. They are not tricky to do, but require patient and rigorous adherence.
Lifestyle Tips:
- Exercise regularly: Light activities like walking, yoga, or cycling can help balance stress hormones without causing sudden cortisol spikes (Bagnato et al., 2024).
- Manage stress with mindfulness: Meditation, deep breathing, and proper relaxation can reduce stress and lower cortisol levels. These also support better mental health (Anand et al., 2022).
- Get enough sleep: Aim for 7-9 hours of sleep each night. Keep a consistent sleep schedule and avoid blue light before bedtime to maintain healthy cortisol rhythms [26].
- Stay socially connected: Positive relationships and a strong sense of community can lower the body’s stress response and help control cortisol levels [27].
Nutrition Tips:
- Eat a balanced, whole-food diet: A Mediterranean-style diet with whole grains, vegetables, fruits, lean proteins, and healthy fats supports healthy cortisol levels (Alufer et al., 2023).
- Green tea and green coffee (unroasted): Green tea contains EGCG, a compound that may help lower cortisol. Green coffee has less caffeine than regular coffee and may help regulate cortisol and support blood pressure and weight management [29,30].
- Limit stimulants and alcohol: Cut back on caffeine, alcohol, and processed foods to keep cortisol levels steady and avoid stress-related spikes [31].
Additional Support:
You can also explore adaptogens – natural substances that help the body handle stress and improve resilience. Three well-known adaptogens are Ashwagandha, Rhodiola rosea and Holy Basil which may help reduce fatigue, support mood and balance cortisol levels.
Below is a summary table of the main benefits and effects of the three adaptogens mentioned above, allowing for easy comparison and selection [32, 33, 34].
|
Adaptogen |
Stress & Cortisol Regulation |
Key Benefits |
Common Forms |
|
Ashwagandha |
Lowers cortisol, improves HPA function |
Reduces stress, enhances sleep |
Capsules, powders, teas |
|
Rhodiola rosea |
Modulates HPA axis, may lower cortisol |
Improves fatigue, mental focus |
Capsules, extracts |
|
Holy Basil |
Balances stress hormones, mental calm |
Boosts mood, supports immunity |
Teas, tinctures, capsules |
Note: More clinical trials in humans are needed to claim more about Rhodiola rosea and Holy Basil's impact.
On Reddit, some people said that they take Rhodiola in cycles because its effects may fade after a few months. It has a mild stimulating effect, making it better for daytime use. In contrast, Ashwagandha is often taken at night, as it can make you feel sleepy.*
These two herbs are seen as complementary, Rhodiola helps with energy and focus, while Ashwagandha supports relaxation. Some also suggest Holy Basil as an alternative to Ashwagandha, since it has calming effects without causing drowsiness.*
An Amazon reviewer, Tara, shared her experience with an Ashwagandha supplement: “I felt an improvement in feeling at ease and with being able to handle stressors.”* While individual results vary, this reflects how some people may find Ashwagandha helpful for emotional balance.
Ashwagandha, Rhodiola rosea, and Holy Basil are adaptogens. They help the body cope with stress and support healthy cortisol levels. However, always talk to your doctor before using any adaptogenic herbs or supplements.
Frequently Asked Questions
1. How Do I Tell If I Have High Cortisol?
High cortisol levels can show up as weight gain around the abdomen and face, thinning skin that bruises easily, or wide purple stretch marks on the abdomen, thighs, or arms. In some cases, symptoms may not appear at all. Cortisol is closely linked to stress and can worsen health issues, especially when combined with poor sleep or low mood.
2. What Is a Healthy Cortisol Number?
Cortisol levels vary depending on the test type and time of day, since cortisol follows a daily rhythm—highest in the morning, lowest at night. Normal ranges include:
- Morning blood cortisol: 5–25 mcg/dL
- Late-night saliva cortisol: usually under 0.3–0.5 mcg/dL
Exact values may differ by individual health factors, so it’s best to consult a doctor for interpretation.
3. How to Stop a 3 AM Cortisol Spike?
A 3 AM cortisol surge can disrupt sleep and increase stress. Helpful strategies include:
- Maintain a consistent sleep schedule and avoid screens before bed.
- Reduce evening caffeine and alcohol; try calming activities like reading or gentle yoga.
- Eat a balanced diet and avoid heavy late-night meals.
- Practice relaxation techniques such as deep breathing before bed.
- If spikes persist, check with a doctor for possible underlying issues.
Conclusion
Your body is always trying to send you signals, sometimes you're just too busy to notice. Cortisol isn't just a number on a lab test; it's a mirror of how you're living: maybe poor sleep, long-term stress or simply losing touch with yourself.
Understanding your normal cortisol levels is the first step to taking care of your health more mindfully; not to worry more, but to live more fully. Prioritize what brings you calm: restful sleep, nourishing meals, meaningful activities and quiet moments just for yourself.
Because you deserve to be well – in both body and mind.
Testimonial Disclaimer
*The testimonials presented on this website are provided by individuals based on their personal experiences with our products. These testimonials represent individual opinions and experiences, which may not be typical or applicable to all users of our products. Results may vary depending on a variety of factors, including individual health, lifestyle, and adherence to product usage instructions.References
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