You have probably heard of cortisol—the so-called “stress hormone.” But did you know it has a quieter partner called cortisone? These two hormones work together behind the scenes to help you wake up, power through your day, fight inflammation, and recover from stress. When they’re in balance, you feel steady. When they’re off, you feel…well, off.

Let’s take a closer look at what they do, how they differ, and how you can support them with everyday habits.

Meet Cortisol and Cortisone

Cortisol is produced by your adrenal glands (tiny glands sitting on top of your kidneys). It helps regulate your energy, blood sugar, immune system, and stress response. It naturally peaks in the morning to help you get going and drops at night so you can sleep.

You can think of cortisol this as “gas in the engine.”

Cortisone is cortisol’s calmer counterpart. It’s considered the “inactive” form but can be converted back into active cortisol when your body needs it. Together, they act like a thermostat—turning stress responses up or down to keep things balanced.

You can think of cortisone as “gas in the tank.”

Your body constantly moves between the two depending on what’s happening in your life, your diet, your sleep, and your stress.

Signs Cortisol Might Be Too High or Low

Because cortisol touches so many systems, the signs can feel pretty different depending on whether it is high or low:

When cortisol runs high, you may notice:

• • Weight gain around the belly
  • Trouble falling or staying asleep
  • Feeling “wired but tired”
  • Higher blood pressure
  • Anxiety or irritability

When cortisol runs low, you may notice:

• • Deep fatigue that rest doesn’t fix
  • Feeling dizzy when standing up
  • Salt cravings
  • Low blood sugar between meals
  • Feeling overwhelmed more easily

Signs Cortisone Might Be Off

Cortisone isn’t as famous, but it matters for your immune system and inflammation:

High cortisone can look like:

• • Thin, fragile skin or slower wound healing
  • Getting sick more easily
  • Feeling rundown

Low cortisone can look like:

• • Achy joints or swelling
  • More frequent autoimmune flares
  • Feeling like your “backup battery” is drained

How Testing Works

There isn’t one “best” test for everyone—your provider will choose based on your situation:

• • Blood tests show a single snapshot of cortisol at one time.
  • Saliva tests check cortisol rhythm throughout the day, usually tests to see how your cortisol changes throughout the day (we offer this test).
  • 24-hour urine tests measure total cortisol and cortisone.
  • DUTCH Test (dried urine) offers a detailed look at cortisol, cortisone, and how your body processes them (we offer this test).

Timing is key because these hormones naturally rise and fall during the day.

How Food Influences Cortisol

Food can’t “fix” cortisol overnight, but your eating pattern helps your stress system stay balanced.

Support healthy cortisol levels with:

• • Protein at each meal (chicken, fish, eggs) – steady blood sugar
  • Colorful veggies & berries – antioxidants calm stress
  • Omega-3 fats (salmon, chia, flax) – help reduce inflammation
  • Magnesium-rich foods (pumpkin seeds, leafy greens, dark chocolate – yep! Dark chocolate) – promote relaxation
  • Green tea – gentle energy plus calming L-theanine

Things that may spike cortisol if overdone:

• • Large amounts of caffeine, especially on an empty stomach
  • High-sugar or ultra-processed foods that send blood sugar on a rollercoaster
  • Skipping meals or not eating enough, which stresses your system

And don’t forget lifestyle pieces—sleep, movement + activity, and stress-management practices matter just as much as what’s on your plate.

The Bottom Line

Cortisol and cortisone are not “bad” hormones—they’re essential. They help you adapt, energize, and heal. But like any system, they can get thrown off balance by chronic stress, lack of sleep, poor nutrition, or illness. Knowing the signs and getting tested when needed can help you take action early.

With balanced meals, regular movement, restorative sleep, and stress-reducing habits, you can support your body’s natural rhythm and feel more resilient day to day.

Daphne is a Real Food Dietitian from South Louisiana who believes food should nourish, not complicate. With a diverse background in clinical and community nutrition, she helps individuals find the foods that make them feel their best—simple, satisfying, and stress-free.