Do cortisol cocktails actually work? Here’s what you need to know
If you've been on the internet recently, chances are you've heard of the "cortisol cocktail." But, do they make any difference, and are they even safe?
Stress has become an all too common part of our daily routines. With packed work, social, and family calendars (not to mention trying to carve at a little time for self-care), some days it can feel like we’re just treading water trying to get it all done.
So, when a trend comes along that claims to lower stress and boost energy, it’s no surprise that it gets some attention. The so-called “cortisol cocktail,” as seen across social media, is a drink that users say may help to balance cortisol (the body’s main stress hormone) to help you feel better fast.
Sounds pretty great, right? But what’s in a cortisol cocktail? And does it actually work? Let’s dive in.
What is a cortisol cocktail (and why are they so popular)?
A cortisol cocktail, also known as an adrenal cocktail, is a drink that combines ingredients meant to support the adrenal glands, which are the small glands located above your kidneys that play a key role in your body’s response to stress. Some people find that having a cortisol cocktail makes them feel a bit more energized or relaxed, which has made it popular with people looking for natural ways to manage stress.
Made with simple ingredients you may already have at home, this drink is easy to make. The basic recipe includes:
A dash of orange juice (for vitamin C)
A pinch of sea salt (for sodium)
Top up with coconut water (for potassium and other electrolytes)
Some people also add a magnesium supplement to the mix, since magnesium is known to play a role in calming the nervous system. The thinking is that these nutrients can support your adrenal glands in handling stress better and possibly prevent that “wired but tired” feeling many of us get after a long day.
So, why are cortisol cocktails suddenly so popular? Many influencers on TikTok, Instagram, and other social platforms have promoted cortisol cocktails as part of their daily routines, saying the drink helps them feel calmer, more energized, and less stressed. It’s easy to see the appeal for those of us feeling overwhelmed or burnt out. After all, the ingredients are easy to find, and it seems like a quick, natural way to support your body.
But while these cocktails have gotten a lot of attention, right now, there isn’t any solid research showing that these specific ingredients mixed together in this way can directly reduce cortisol levels or make a difference to our stress levels.
Understanding adrenal function and where cortisol fits in
The adrenal glands play an important role in your body’s response to stress. When you’re stressed, your adrenal glands release cortisol—sometimes called the “stress hormone”—that can help your body respond to stressful situations. But if levels stay high for too long, it can cause you to have trouble sleeping, high blood pressure, and feeling run-down.
Cortisol cocktails are marketed as a way to support the adrenals and combat something called “adrenal fatigue” (not a real medical diagnosis, unlike the very real—and potentially dangerous—adrenal insufficiency). The idea is that nourishing the adrenals will better regulate cortisol production. And while it’s true that certain nutrients, like vitamin C and magnesium, are essential for adrenal health, there’s no solid evidence that drinking a cortisol cocktail directly lowers stress.
With all of this said, the study of cortisol is a growing area of interest to the scientific community, so more clarity may be on the way.
Do cortisol cocktails actually work?
While the ingredients in cortisol cocktails may support general health, current research doesn’t back up the idea that they directly impact cortisol levels or provide quick stress relief. Here’s a breakdown of the science behind the main ingredients in cortisol cocktails.
Vitamin C is used by the adrenal glands and may support immune health, but there’s little proof it directly lowers cortisol. Some studies suggest that people who are low in vitamin C might experience higher stress, but these cases are rare in people who eat a balanced diet.
Sodium and potassium are electrolytes that support hydration and muscle function. Supporters claim that the right balance can support adrenal health, but there’s no scientific evidence that they have a direct impact on stress levels.
Magnesium is often associated with relaxation and is thought to help manage stress. There’s some evidence that magnesium can help people sleep better and feel more relaxed, but taking it in a drink like a cortisol cocktail might not provide enough for a noticeable effect.
Why do some people report lower stress levels after a cortisol cocktail?
The relief some people feel after drinking a cortisol cocktail may come more from the act of slowing down, staying hydrated, and getting a small boost of essential nutrients rather than an actual reduction in cortisol.
When we take time for self-care, even in small ways, it can have a calming effect on the mind and body. Taking a moment to pause, breath—and make and drink a cortisol cocktail—might feel supportive and refreshing in the middle of an otherwise hectic day.
If you’re curious about trying one, it’s safe for most people, but it’s good to keep realistic expectations.
Are there any risks with cortisol cocktails?
For most of us, a cortisol cocktail is considered safe to try since it’s usually just a blend of common nutrients found naturally in foods. However, there are a few things to keep in mind if you’re planning to add this drink to your routine.
While the ingredients themselves aren’t typically harmful, it’s still possible to experience some unwanted side effects or run into interactions with other health conditions or medications. Here are a few potential risks to consider:
High sodium levels: Some cortisol cocktails include a significant amount of salt. Too much sodium can increase blood pressure, which could work against stress reduction.
Possible digestive issues: Large doses of vitamin C can cause stomach upset or diarrhea. If you’re taking other vitamin C supplements, be mindful of your total intake.
Interactions with medications: If you’re taking medication for blood pressure, anxiety, or other health conditions, talk to your doctor before trying cortisol cocktails. High doses of certain ingredients can interact with medications.
Imbalanced nutrient intake: Regularly drinking cortisol cocktails can lead to nutrient imbalances if not monitored. Getting too much of a single nutrient without balancing it with others can affect your overall mineral and vitamin levels. Be cautious if you’re also taking supplements, or drinking cortisol cocktails frequently.
Potential for placebo effect: While cortisol cocktails may provide some stress relief, it's important to note that some of this relief may be due to the placebo effect. It's not a magic solution, so managing your expectations and understanding its limitations can help avoid disappointment.
The drink may offer some small benefits, but if you have any concerns about potential side effects or interactions, especially with medications, it’s best to consult a healthcare provider before adding cortisol cocktails to your routine. And, remember, even with healthy trends, balance and moderation is key.
Also, keep in mind that even if cortisol cocktails are generally safe, they’re not a replacement for other essential ways to manage stress, such as getting enough sleep, staying active, and connecting with loved ones.
8 alternative ways to lower cortisol naturally
If you’re curious about cortisol cocktails, then you might enjoy mixing up your own cortisol-balancing routine! Unlike the cocktails, these eight, accessible, and natural methods all come supported by science. Each can make a difference on its own, but combining a few that work for you may provide the most support for long-term stress management.
1. Move your body regularly
Moderate exercise, like walking, swimming, or yoga, helps the body adapt to stress over time, keeping cortisol levels from staying too high. Physical activity helps regulate cortisol levels by prompting the release of feel-good chemicals in the brain that act as natural mood lifters.
Try it: If you’re just starting out, aim for 20–30 minutes of physical activity a few times a week. Exercise doesn’t have to be intense to be effective. Even gentle movements, like stretching or brisk walking, can make a big difference.
2. Practice deep breathing or meditation
When we breathe slowly and deeply, we signal to our body that it’s okay to relax, which helps calm the nervous system and can help lower cortisol levels. Practices like mindfulness meditation and guided deep breathing exercises have been shown to reduce stress over time, giving people a better ability to handle daily challenges.
Try it: If you’re new to meditation, simply take a few moments each day to breathe deeply, focusing on slow, full breaths to naturally lower stress. You could also try one of our seven favorite deep breathing exercises.
💙 Practice extending your exhale during the Breathe Into Relaxation session with Jay Shetty to ease into your body and reduce stress.
3. Make sure you’re getting quality sleep (and enough of it)
When we don’t get enough rest, our body perceives this as a form of stress, leading to an increase in cortisol to compensate for the lack of energy. Aim for 7–9 hours of sleep per night, and establish a relaxing bedtime routine that helps you wind down. It also helps to limit screen time in the hour before bed, dim the lights, and create a calming environment in your bedroom.
Try it: If falling asleep is challenging, calm your mind by reading a book, listening to soothing music, or practicing deep breathing exercises to support a good night’s sleep. Here are 10 more tips that can help you get a good night’s rest.
💙 Treat yourself to a guided sleep meditation at bedtime, like Tara Brach’s Letting Go Into Sleep.
4. Eat a balanced, nutritious diet
Whole foods like fruits, vegetables, whole grains, and lean proteins provide essential vitamins and minerals that support overall health, including adrenal and immune health. Foods rich in antioxidants (like berries), omega-3 fatty acids (like salmon, walnuts, and flaxseeds), and whole grains are especially beneficial for managing stress.
Try it: Make a fun game out of switching up your nutrition or challenging a friend to see which of you can find the tastiest, healthy alternatives to regular meals and snacks across the course of a week. Learn more about how mindful eating can support your overall wellbeing.
5. Stay connected with friends and loved ones
Spending time with friends and family can naturally lower cortisol levels, as socializing helps us feel connected, supported, and like we belong (here’s why that’s so important). Studies show that having meaningful interactions with our loved ones can help reduce stress by making us feel more grounded and supported.
Try it: Even a quick phone call, a coffee date, or a shared meal can go a long way in helping you manage stress. If in-person meetups are difficult, consider regular video calls, online groups, or even engaging with a supportive community online.
6. Set aside time for enjoyable hobbies
Engaging in hobbies you love shifts your focus away from stress and helps relax the mind. When we’re absorbed in an activity we enjoy, our brain releases dopamine, a chemical that enhances feelings of pleasure and satisfaction. Take pursuing your hobbies one step further by discovering your passion.
Try it: Setting aside even a small amount of time each week for hobbies can make a big difference in managing stress and balancing cortisol. If you don’t know where to start, try something new each week until you find what’s right for you.
7. Limit caffeine and alcohol intake
Both caffeine and alcohol can impact cortisol levels. Caffeine, for example, can temporarily increase cortisol, especially if you consume it in large amounts or have it late in the day. While a small amount of caffeine might not cause issues, cutting back or drinking it earlier in the day can prevent cortisol spikes that disrupt sleep or increase anxiety. Similarly, alcohol can disrupt your sleep quality, which can indirectly raise cortisol levels.
Try it: Opt for non-caffeinated herbal teas or other caffeine-free drinks in the afternoon, and consider limiting alcohol to avoid sleep disruptions.
8. Try journaling to process your thoughts
By writing down your thoughts, worries, or what you’re grateful for, you can process emotions that might otherwise lead to elevated cortisol. Studies show that expressive writing can improve mood (and so can these seven other tips), reduce anxiety, and help people cope with difficult situations.
Try it: Take a few minutes each day to write freely about how you’re feeling, or jot down three things you’re grateful for. This can offer a quick mental reset and allow you to see things in perspective.
💙 Connect with what (and how) you’re actually feeling during your journaling sessions by practicing Labeling Emotions with the Daily Jay.
Cortisol cocktail FAQs
What ingredients are in a typical adrenal cocktail recipe?
A typical adrenal or cortisol cocktail recipe includes orange juice, sea salt, and coconut water. These ingredients cover the nutrients (vitamin C, sodium, and potassium) considered essential for adrenal health and hydration. Some people also add magnesium for its calming effect on the nervous system and collagen or protein powder.
Always check with a healthcare provider if you have underlying health conditions, sensitivities to any of the ingredients in a recipe, or are on medication to ensure a cortisol cocktail is a safe option for you.
How often should I drink a cortisol cocktail?
There’s no set rule for how often to drink a cortisol cocktail, as it’s not a medically prescribed remedy. Some people enjoy having one daily, especially in the mid-morning or afternoon when they’re starting to feel a dip in energy. Start slowly and pay attention to your body’s response.
If you’re already taking supplements with vitamin C, magnesium, or sodium, you may want to limit your intake of cortisol cocktails. Check with a healthcare provider if you have underlying health conditions or are on medication to ensure it's safe for you.
Can adrenal cocktails help with chronic fatigue?
There is no strong evidence that adrenal or cortisol cocktails can directly help with chronic fatigue. While some people report experiencing a slight energy boost from these drinks, it is not a scientifically proven treatment for chronic fatigue.
Proper hydration and balanced nutrition may make a small difference in how you feel day-to-day, but chronic fatigue usually requires a more comprehensive approach. It’s best to consult a healthcare provider to explore potential causes of chronic fatigue and receive personalized treatment.
If you’re still curious about trying an adrenal cocktail, the good news is that the nutrients in these cocktails, such as vitamin C, potassium, and magnesium, can be beneficial for overall wellness and energy levels.
Are there any foods that naturally support adrenal health?
Leafy green vegetables, citrus fruits, bell peppers, avocados, nuts, seeds, eggs, fish, lean meats, and whole grains are all rich in essential nutrients that support adrenal health and energy balance. Eating a variety of these nutrient-dense foods can help manage stress and support overall hormone balance.
Is it safe to mix cortisol cocktails with other supplements?
Mixing cortisol cocktails with other supplements can be safe for most people, but it’s good to be cautious. Taking too much of a single nutrient can lead to imbalances or side effects, so be aware of potential overlaps with vitamins and minerals from other supplements.
Consulting a healthcare provider, especially if you have health issues or concerns about nutrient intake, is recommended. Some supplements may interact with ingredients in cortisol cocktails, so it's important to double-check with your doctor if you're on medications or have specific health conditions.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
