What is a cortisol cocktail? Explore the facts, ingredients and science to see if this wellness drink actually benefits stress and adrenal balance.
Many people go through periods of low energy, high stress and even hormonal imbalances. Recently, a trendy wellness drink called the cortisol cocktail, also known as the adrenal cocktail, has been promoted across social media as a way to ‘fix’ these problems. Supporters claim it can reduce stress, restore energy and even heal ‘adrenal fatigue.’ What does the science really say?
What is Cortisol?
Cortisol, often called the body’s stress hormone, is a steroid hormone produced by the adrenal glands, small glands located on top of each kidney. Cortisol plays a key role in:
- Regulating stress response
- Controlling metabolism
- Supporting the sleep/wake cycle
- Helping manage inflammation and immune function
When the body perceives stress, whether internal or external, cortisol springs into action by giving the body a burst of energy to adapt to the situation.
What do the adrenal glands do?
The adrenal glands produce many hormones besides cortisol. They also produce aldosterone which aids in keeping blood pressure and electrolytes stable and adrenaline (epinephrine) to help the body react swiftly to stress.
What is the difference between adrenal fatigue and adrenal insufficiency?
On social media, “adrenal fatigue” is often blamed for tiredness, stress and low energy. However, this is not a medically recognized condition or term since there is no evidence that prolonged stress causes the adrenal glands to “burn out.”
Whereas adrenal insufficiency (Addison’s disease) is a bonafide health condition that occurs when the adrenal glands do not produce enough hormones. Symptoms may include:
- Fatigue and muscle weakness
- Abdominal pain and weight loss
- Low blood pressure and dizziness
- Loss of appetite
Adrenal insufficiency can result from autoimmune problems, cancer, infections, genetic disorders or pituitary conditions. Unlike “adrenal fatigue,” it is a serious medical condition requiring professional care.
What is a Cortisol Cocktail?
A cortisol cocktail or adrenal cocktail is a non-alcoholic beverage promoted as a natural way to restore energy, balance cortisol levels and support adrenal health.
Core ingredients often include:
- Orange juice for vitamin C
- Coconut water for potassium and hydration
- Sea salt/salt for sodium and electrolytes
Just like many recipes, the ingredients vary. Optional add-ins to the base recipe: coconut cream or milk (fat), cream of tartar (potassium), collagen powder (potential joint health), lemon or lime juice (vitamin C), magnesium powder (potential relaxation, regularity), ginger (digestion) and/or sparkling water (hydration, taste).
Do these nutrients support cortisol balance?
What does the evidence say? Let us break down the claims:
- Vitamin C is an antioxidant that plays a role in stress response and cortisol regulation, but research shows only high-dose supplements, not small amounts from orange juice, significantly impact stress hormones. Other vitamin C sources like bell peppers, strawberries, citrus fruits, broccoli and more can be obtained through the diet.
- Potassium and sodium levels are regulated by aldosterone, another adrenal hormone. Aldosterone works by balancing potassium and sodium in the body to control blood pressure. The cortisol cocktail claims to replete electrolyte balance. If electrolytes are depleted, the cortisol cocktail is not the sole solution. A well-balanced diet containing potassium-rich foods like bananas, oranges, tomatoes and avocados is a good option. Sodium is prevalent in the American diet, and most people get more than is recommended.
- The adrenal cocktail claims to support hydration. Hydration is also controlled by aldosterone. When there is an adrenal crisis from someone with adrenal insufficiency this could cause dehydration. Staying hydrated is essential and plain water hydrates just as well as coconut water if adrenal glands are functioning normally.
The bottom line is, no scientific evidence supports claims that cortisol cocktail ingredients offer additional benefits to adrenal function or directly manages cortisol levels beyond consuming a healthy diet.
Who should be cautious?
Drinking a cortisol cocktail in moderation is harmless for many people. It may be wise to proceed with caution if you have the following diagnosis.
- Diabetes: The quantity of citrus juice and coconut water and its sugar content could cause blood sugars to spike. If regulation is a concern, drink with a meal containing protein and fiber.
- Kidney disease: Depending on the kidney disease stage, foods, beverages and ingredients high in potassium such as cream of tartar or coconut water may need to be avoided.
- Heart disease: Though the sodium content is low, if a person’s body is sensitive to salt, it may raise blood pressure. This drink may not be the best choice for people ordered to follow a low sodium diet.
- Cortisol cocktails may be unsafe for individuals who need to restrict their fluid intake such as those with heart failure or other health conditions.
What Healthy Habits Actually Help Manage Stress?
This is specific to each person. Depending on the type of stressor(s), it can be short or long-term. Instead of relying on a “miracle drink,” incorporate some of these evidence-based ways to support cortisol balance.
- Consume a nutritious diet following gov.
- Engage in regular exercise at least 30 minutes on most days.
- Prioritize consistent quality sleep when there is no sleep disorder.
- Practice mindfulness and/or relaxation techniques for perceived and actual stress encounters.
- Minimize caffeine and alcohol intake and replace with decaf beverages and mocktails.
- Make a connection with supportive family and friends by talking with them as often as needed.
Takeaway Message
Enjoy the cortisol (adrenal) cocktail if you like the taste, just do not expect it to rebalance your hormones or erase stress on its own.
The drink may be refreshing, but it is not a cure-all for stress or fatigue. The social media claims are not backed by scientific research. While it contains nutrients like vitamin C and electrolytes, these can be obtained through a nutritious diet without relying on a trendy drink.
If you are experiencing extreme fatigue and weakness that is limiting your quality of life, talk with your primary care provider to rule out conditions like adrenal insufficiency. If you are looking for more ways to improve energy levels through your diet, schedule an appointment with a Kroger dietitian, our nutrition experts, today.
Featured Products
