The Internet current obsession with cortisol has spawned a new trending concoction called the “cortisol cocktail” that users claim can reduce stress and even aid in weight loss.
Also called an “adrenal cocktail,” the drink has a few variations on social media, but mainly consists of orange or lemon juice, coconut water, and a little sea salt.
Experts say there’s no evidence this drink can significantly reduce stress or weight by lowering cortisol levels, but the ingredients do offer some nutritional benefits that can give drinkers a boost.
“As soon as I saw the ingredients, I thought, this looks remarkably like a sports drink that you would mix up,” Lindsay Malone, a dietitian and integrative and functional medicine nutrition instructor at Case Western Reserve University, told CBS News. “Juice, sodium, some potassium, so a little bit of sugar, some electrolytes in a liquid… I wonder if some of the benefits are just that people are generally dehydrated, so they might get a little bit of blood .” sugar boost, and then also some electrolytes to rehydrate them. Maybe that’s part of the appeal for this.
What is cortisol?
“Cortisol is a hormone produced by the adrenal glands in response to stress and plays a key role in regulating metabolism, inflammation, blood sugar levels and even sleep-wake cycles,” says Avery Zenker, a registered dietitian.
Cortisol often gets a bad rap, she said, but it is essential for survival.
“The key is to balance it effectively rather than trying to eliminate it. Cortisol levels should change naturally and progress throughout the day, ideally peaking in the morning to get us awake and ready to to go, and lower in the evening when it’s time to sleep,” Zender said.
Because hormone levels are constantly changing, the idea of a “hormone imbalance” is quite misleading, says Christine Byrne, dietitian and owner of Ruby Oak Nutrition.
“If you think there is something wrong with your hormone levels, it is so important to seek the help of an endocrinologist rather than trying to do your own research to diagnose and treat yourself,” Byrne said. “Many influencers and wellness companies scare people with hard-to-diagnose symptoms by blaming these symptoms on vague issues like hormonal imbalance or adrenal fatigue, and then selling a supposed solution. But most of this stuff is not evidence-based or thorough. tested.”
Does the adrenal cocktail recipe lower cortisol levels?
“The cortisol cocktail is one of these wellness trends that may sound appealing to people looking for a solution to a difficult health problem like stress, but there’s just no support behind it,” says Byrne.
So while people shouldn’t view the mixture as a miracle cure for stress or weight loss, Malone said the drink is harmless to try and contains ingredients that do have some nutritional benefits.
For example, orange juice contains vitamin C which helps support the immune system, coconut water hydrates and contains potassium (as does cream of tartar, another common ingredient in the mix), and sea salt can replenish sodium levels when electrolytes are low.
But you can also get these benefits through other avenues, such as whole foods, which can have additional benefits. For example, fruit juice and coconut water are high in sugar and low in fiber compared to whole fruit, Zenker said.
Most people get enough sodium, Malone said, but potassium is in fruits and vegetables and magnesium, another electrolyte, is in whole grains and legumes.
How to reduce stress, lose weight
While stress can affect weight and body composition, it’s important to remember that there are multiple factors at play when it comes to reducing stress or losing weight – and not something that is simply achieved by a daily dose of a ‘cortisol cocktail’ or some other trendy miracle cure.
“For most people, it comes down to not exercising enough and eating too many calories,” Malone said of weight loss.
And the best way to support healthy cortisol levels? A balanced approach, Zenker said, includes a nutritious diet, regular exercise, staying hydrated, getting a good night’s sleep and managing stress.
“For most people, focusing on these things is more important than making a specific drink,” she said.
