Social media often buzzes with new wellness trends, and the current hot topic is the health benefits of cortisol cocktails.

This interesting blend doesn’t actually include alcohol but is made up of a variety of minerals and vitamins. Many influencers recommend this drink as an effective solution for issues ranging from fatigue to stress relief.

Recently, searches for “cortisol detox drink” have jumped by 277% in just one month, and TikTok videos that demonstrate how to make these cortisol cocktails have accumulated over 870,000 views, indicating a growing curiosity in using this mix to manage cortisol levels.

While it’s tempting to join the trend, it’s worth questioning whether these cocktails can truly regulate hormones and mitigate stress, or if we should approach them with a degree of skepticism.

Cortisol, most commonly known as the stress hormone, is produced and regulated in adrenal glands located near the top of the kidneys. These glands affect both the central nervous system and the endocrine system.

“Cortisol is your body’s primary stress hormone, and it’s essential for many functions—regulating blood sugar, inflammation, and even your sleep cycle,” explains Nutrition expert Kyle Crowley at Protein Works.

Crowley says cortisol is not the villain it’s made out to be.

“The problem is that in our high-stress world, cortisol levels can stay elevated for too long, leading to issues like fatigue, weight gain, and sleep disruption,” he explains.

“However, the increase in wellness trends focused on cortisol has convinced many individuals that they continually deal with cortisol imbalances. In most cases, cortisol is merely performing its natural functions. It’s actually our lifestyle choices—like inadequate sleep, excessive work, and ongoing stress—that cause cortisol levels to remain high unnecessarily.”

Cortisol cocktails, typically composed of ingredients such as orange juice, coconut water, sea salt, and occasionally cream of tartar or magnesium, are marketed as a natural method for restoring the body’s electrolytes and enhancing adrenal health.

Proponents of the cocktail suggest that the vitamin C in orange juice, along with the sodium in sea salt, and the potassium found in coconut water and cream of tartar, help rejuvenate the adrenal glands.

While Crowley remains cautious about labeling it as a panacea, he recognizes some legitimate benefits from its core components:

Vitamin C from orange juice: Orange juice is packed with vitamin C, crucial for boosting the immune system and enhancing the body’s stress management capabilities. “Vitamin C is vital for the functioning of adrenal glands, which have high concentrations of this vitamin,” Crowley notes. “It helps in the regulation of cortisol production.”

Sodium from sea salt: Sodium is essential in maintaining the balance of electrolytes, necessary for proper adrenal function. “Chronic stress or fatigue can lead to the loss of vital electrolytes,” Crowley states. “Sea salt supplies the sodium needed to maintain fluid balance and replenish electrolyte levels in the body.”

Potassium from coconut water and cream of tartar: Coconut water is a natural source of potassium, crucial for balancing sodium levels in the body and supporting muscle function and energy. “Cream of tartar, often used in cortisol cocktails, provides an additional source of potassium, essential for electrolyte balance,” Crowley mentions.

While Crowley mentions that the drink is harmless, he also points out a significant problem with trends like cortisol cocktails—the perception of them as immediate solutions.

“The ingredients are generally healthy and can certainly offer a refreshing pick-me-up,” he explains. “But to believe that this drink will single-handedly restore adrenal health or drastically reduce stress is missing the bigger picture.

“We seem to live in a world where people want fast solutions to complex issues,” Crowley continues. “But stress, and how it impacts our cortisol levels, can’t be fixed with a single drink or supplement.”

Crowley says prioritising quality sleep, practising mindfulness, and eating a nutrient-dense diet are what will truly balance your hormones and lower cortisol levels over time.

“You don’t need a special mocktail for this,” he explains. “Simply eating a variety of fruits, vegetables, and staying hydrated throughout the day will provide the same nutrients, often in better balance.”

Cortisol cocktails may be a fun, nutrient-packed drink, but they should be viewed as part of a bigger picture, not a cure-all.

Instead Crowley advises a multi-faceted approach to managing stress and hormone health:

Sleep. Sleep is one of the most powerful tools for regulating cortisol. “When you’re sleep-deprived, your cortisol levels remain elevated, which can lead to a host of issues, including increased stress and difficulty maintaining a healthy weight,” Crowley explains.

Exercise. Regular exercise is a great way to manage stress, but Crowley says balance is key. “Over-exercising can actually spike cortisol levels, so it’s important to mix in lower-intensity activities like walking or yoga to keep cortisol in check,” he explains.

Balanced diet. Crowley emphasizes the importance of consuming fruits, vegetables, lean proteins, and healthy fats, outlining that these food groups provide essential nutrients necessary for stress management and maintaining the health of your adrenal glands.

Stress management. According to Crowley, engaging in mindfulness practices such as meditation or deep breathing exercises can effectively reduce cortisol levels. He notes, “It’s not always about doing more; sometimes, it’s about slowing down and allowing your body to reset.”

Consistency. Crowley asserts that effective cortisol management relies on regularity rather than temporary solutions. “It’s easy to get caught up in wellness trends, but real change comes from daily habits that support your body holistically,” he states.

“A cortisol cocktail won’t fix everything. It’s your long-term commitment to reducing stress, getting good sleep, and nourishing your body that will make the difference,” Crowley concludes.

As always, if you’re experiencing symptoms such as chronic stress, fatigue, or significant changes in your body, seeking professional help is crucial.

“A healthcare provider can offer personalised recommendations based on your unique health needs and help address any underlying issues,” Crowley adds. “Always prioritise medical advice over social media trends to ensure a safe and effective approach to health.”

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