2024 has been the year of cortisol. Just when we thought we’d heard the last of the wellness buzzword – from cortisol face to cortisol balancing – TikTok’s “cortisol cocktails” entered the chat. Also referred to as “adrenal cocktails,” these simple beverages are meant to regulate your cortisol levels and make you feel less stressed. But can any one concoction really guarantee these health benefits? Or are we witnessing yet another cortisol-related fad in real time?
The core cortisol cocktail recipe is made with coconut water, orange juice, and salt, but people on social media have also added ingredients like cream of tartar, colostrum, coconut cream, lemon, and lime. “I cannot get myself to buy all of the ‘viral’ cortisol drinks, so I found a recipe and have been loving it,” one creator captioned a TikTok of their homemade cortisol cocktail. “It doesn’t taste horrible, and it’s BUDGET FRIENDLY.” To find out if TikTok’s cortisol cocktails actually work, we spoke with a clinical nutritionist about whether or not you should hop on the trend yourself. Read on to learn about the potential risks, benefits, and alternatives for stress relief.
Experts Featured in This Article:
Jessica Sepel is a clinical nutritionist and the founder of JSHealth Vitamins.
What Are Cortisol Cocktails?
Sepel points out that elevated cortisol (aka your body’s stress hormone), has been linked to skin issues, increased inflammation, and impaired immune response – among other things – so it’s no surprise that people want to keep their cortisol levels under control. But are cortisol cocktails really the best way to go about it?
In essence, cortisol cocktails are a combination of coconut water, orange juice, and salt, all of which are meant to balance your cortisol levels. “Cortisol cocktails are simply a rebranded version of the adrenal cocktails that gained popularity a few years back,” explains clinical nutritionist Jess Sepel. “The foundation of the drink is a mix of ingredients meant to reduce stress or weight by targeting hormones in the body and helping regulate cortisol levels.” Exact recipes differ depending on which video you watch, but other creators add a squeeze of citrus (lemon and lime), coconut cream, and even cream of tartar for added potassium. However, “While they are seemingly gaining momentum again online, there is no scientific proof that these cocktails will help balance cortisol,” Sepel says.
Can Cortisol Cocktails Make You Less Stressed?
The short answer is . . . not really. “Cortisol cocktails do offer hydration benefits (coconut water) and antioxidants from citrus, alongside minerals from good quality salts,” Sepel says. “However, it’s important to remember that with any trend we see online, there’s not always scientific evidence to back up the claims.” If you’re looking to lower your cortisol via nutrition, you might want to skip the cortisol cocktail and focus on eating more magnesium-rich foods, less sodium, and foods that will help the gut microbiome.
Cortisol Cocktail Risks
Sepel explains there’s no major risk to trying out the cortisol cocktail trend, but it’s important to have realistic expectations. “Whilst there’s no harm in these cocktails, a more holistic and practitioner-recommended approach is needed to regulate cortisol levels in the body – particularly for someone who has experienced chronic stress,” she says. Additionally, the cortisol cocktail should never be used as a meal replacement, and if you’re struggling with stress, your healthcare provider will be the best source for more personalized medical advice.
Cortisol Cocktail Alternatives
“Reducing stress and balancing cortisol is a fundamental component of overall well-being, and there are many ways you can do this on a daily basis,” Sepel says. Some of her suggestions include:
- Get in the Zone: “I cannot understate the importance of creating a completely stress-free environment in your daily routine and allocating time to spend at least 30 minutes in it,” Sepel says. This might include a yoga flow, meditation, or walk through nature. In fact, going outside has many mental and physical health benefits, lower stress being one of them.
- Supplements Before Bed: If you have trouble unwinding, certain supplements may be able to help. “Taking magnesium supplements before bed can support relaxation and improve sleep quality, which is vital for mental well-being,” Sepel says. There are also plenty of supplements for stress, although you should always discuss with your doctor before taking – especially since supplements are not currently regulated by the Food and Drug Administration (FDA).
- Have a Dedicated Routine: Having a set routine, both morning and night, is a great way to regulate your cortisol levels. “It’s crucial to support the circadian rhythm at both ends of your day,” Sepel says. This means getting ample sunlight exposure in the morning, dimming lights in the evening, and turning phones off before bed. Experts also recommend getting more sleep and sticking to a consistent sleep schedule. “Even on weekends, aim to wake up and go to sleep within an hour of your usual time,” Sepel says.
- Speak to a Professional: At the end of the day, a healthcare provider is always going to be the best person to help you address a chronic stress response. They can also test your cortisol levels, should they be indicative of a bigger health condition like Cushing’s Syndrome.
Chandler Plante (she/her) is an assistant health and fitness editor for PS. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group.
