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When most people talk about women's hormone health, the conversation centers on estrogen and progesterone. But cortisol and testosterone? Those matter just as much—and they're often the missing piece of the puzzle.
Cortisol is your primary stress hormone. Testosterone is primarily known as a male hormone, but women produce and need it too. When these two get disrupted—which happens more easily than most people realize—the downstream effects show up in energy, libido, motivation, body composition, and resilience. Here's what's actually going on.
What Does Testosterone Do in Women?
Women produce testosterone in the ovaries and adrenal glands, though at much lower levels than men. It plays meaningful roles in:
- Libido and sexual response
- Energy and physical stamina
- Mood and sense of motivation
- Muscle mass and bone density
- Cognitive function and mental sharpness
Testosterone in women peaks in the mid-twenties and gradually declines with age—a decline that accelerates significantly around perimenopause. But age isn't the only driver. Chronic stress is one of the most significant factors suppressing testosterone in women at any age.
What Does Cortisol Do—and When Does It Become a Problem?
Cortisol is produced by the adrenal glands in response to stress—physical, emotional, or metabolic. In short bursts, cortisol is useful: it sharpens focus, raises blood sugar for immediate energy, and suppresses inflammation. The problem arises when cortisol stays elevated over time.
Chronically elevated cortisol is associated with:
- Disrupted sleep (particularly waking between 2–4 AM)
- Difficulty losing weight, especially around the midsection
- Anxiety and mood instability
- Immune suppression
- Blood sugar dysregulation
- Fatigue that doesn't improve with rest
But what often goes undiscussed is cortisol's direct suppressive effect on testosterone production.
The Cortisol-Testosterone Connection
Cortisol and testosterone are biosynthetically linked through a shared precursor: pregnenolone. Under sustained stress, the body prioritizes cortisol production—redirecting pregnenolone toward the cortisol pathway and away from testosterone and other sex hormones. This is sometimes called the "pregnenolone steal."
Research has documented an inverse relationship between cortisol and testosterone: as cortisol rises, testosterone tends to fall. A study examining cortisol and testosterone relationships found that higher perceived stress and cortisol output was associated with lower free testosterone in women.
The practical implication: if your energy is low, your libido has tanked, and your motivation has disappeared—and you've been under sustained stress—your cortisol-testosterone balance is worth examining.
Signs Your Cortisol May Be Too High
- Wired feeling in the evening, despite fatigue during the day
- Difficulty falling or staying asleep
- Craving salty or sugary foods
- Abdominal fat that won't budge despite exercise
- Feeling overwhelmed by things that used to feel manageable
- Afternoon energy crashes
- Poor recovery after workouts
Signs Testosterone May Be Low
- Significantly reduced libido
- Loss of motivation and drive
- Persistent fatigue that doesn't improve with sleep
- Difficulty building or maintaining muscle
- Brain fog or difficulty concentrating
- Mood flatness or mild depression
- Thinning hair
These two symptom sets often overlap—and for good reason. They're frequently driven by the same underlying problem: an overactivated stress response suppressing sex hormone production.
The Role of the Adrenal Glands
Both cortisol and a portion of women's testosterone are produced by the adrenal glands. When the adrenals are chronically overactivated by stress, they can become less efficient at producing the full spectrum of hormones they're responsible for. This isn't a failure of the adrenals—it's an adaptive response. But over time, it can leave both cortisol rhythms and testosterone production dysregulated.
Supporting adrenal health involves reducing unnecessary stressors where possible, improving sleep, stabilizing blood sugar, and using targeted nutritional and adaptogenic support to help regulate the cortisol response.
Adaptogens and Cortisol Regulation
Adaptogens are a class of botanicals that may help the body regulate its response to stress. The most well-researched include:
Tongkat Ali (Eurycoma longifolia) — A clinical study published in the Journal of the International Society of Sports Nutrition found that Tongkat Ali supplementation was associated with significant improvements in stress hormone profiles in moderately stressed adults, including reductions in cortisol and improvements in testosterone levels. The study noted these effects in both men and women.
Rhodiola Rosea — Rhodiola is well-studied for its effects on stress resilience, fatigue, and cognitive performance under stress. Research published in PMC found that Rhodiola may help support a healthier cortisol response and reduce stress-related fatigue.
KSM-66® Ashwagandha — A double-blind, placebo-controlled clinical study found that KSM-66® Ashwagandha root extract was associated with significant reductions in serum cortisol levels and self-reported stress scores in chronically stressed adults. Ashwagandha belongs to a class of herbs known to support the HPA (hypothalamic-pituitary-adrenal) axis—the regulatory system governing cortisol output.
The Role of Zinc and Testosterone
Zinc is an essential mineral involved in testosterone synthesis. Research has shown that zinc deficiency is associated with reduced testosterone levels, and that zinc supplementation may help support healthy testosterone production. Zinc Picolinate is a highly bioavailable form that may be particularly well-suited for supporting these pathways.
Shilajit and Testosterone
Shilajit is a naturally occurring substance derived from mountainous rock formations, rich in fulvic acid and trace minerals. A clinical study published in Andrologia found that purified Shilajit supplementation was associated with meaningful improvements in total testosterone, free testosterone, and DHEA-S in healthy male volunteers—though research specifically in women remains limited. Its fulvic acid content is thought to support mitochondrial function, which may play a role in hormone synthesis.
Supporting Both Cortisol and Testosterone Together
Because cortisol and testosterone are so directly linked through the pregnenolone pathway, supporting one often benefits the other. A comprehensive approach includes:
- Stress management and sleep prioritization — cortisol is largely regulated by circadian rhythms; poor sleep disrupts this foundation
- Blood sugar stability — blood sugar swings are a significant driver of cortisol spikes
- Resistance training — may support healthy testosterone levels while improving cortisol sensitivity
- Targeted adaptogenic and mineral support — to help regulate the HPA axis and support testosterone synthesis
Cortisol, Who? was formulated with this connection in mind. It contains Tongkat Ali to support healthy testosterone and cortisol balance, Shilajit for energy and hormonal support, Zinc Picolinate to support testosterone synthesis, Pregnenolone as a precursor to both cortisol and sex hormones, Rhodiola Rosea for stress resilience and cortisol regulation, and BioPerine® to enhance absorption.
Getting Testing Done
If you suspect cortisol or testosterone imbalance, working with a healthcare provider is the right starting point. Cortisol is best assessed through a four-point salivary cortisol test (morning, midday, afternoon, evening) to capture the full diurnal rhythm—a single blood draw will only give you one snapshot. Testosterone in women is assessed through serum total and free testosterone, ideally alongside SHBG (sex hormone binding globulin), which affects how much testosterone is biologically active.
The Bottom Line
Cortisol and testosterone in women are more connected than most people realize. Chronic stress doesn't just make you feel overwhelmed—it actively suppresses the hormones responsible for your energy, drive, libido, and physical resilience. Addressing the cortisol-testosterone connection, rather than treating each in isolation, is a more effective path to actually feeling like yourself again.
This content is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. These statements have not been evaluated by the Food and Drug Administration. Consult your healthcare provider before starting any supplement.
