What are cortisol cocktails and can they really balance hormones?

Social media is partial to a viral wellness topic or two, but the latest trend dominating discussion surrounds the wellbeing benefits of cortisol cocktails.

This intriguing concoction doesn't in fact contain alcohol, but a blend of various minerals and vitamins with influencers touting the drink as a go-to remedy for everything from fatigue to stress relief.

Searches for "cortisol detox drink" have surged by 277% in the past month alone, and TikTok videos featuring cortisol cocktail recipes have garnered over 870,000 views, highlighting the increasing interest in using the mixture to address cortisol imbalances.

It is easy to get swept up in the hype, but can a cocktail really balance hormones and tackle stress or should we be pouring our cortisol cocktails with a pinch of salt?

What is cortisol and why is it important?

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.

“But the rise in cortisol-related wellness trends has led many people to believe they are constantly suffering from cortisol imbalances. The reality is, for most people, cortisol is just doing its job. It’s our lifestyle—poor sleep, overworking, stress—that keeps cortisol elevated longer than it should be."

What are cortisol cocktails?

Cortisol cocktails, usually made from a combination of orange juice, coconut water, sea salt, and sometimes additional ingredients like cream of tartar or magnesium, are promoted as a natural way to replenish the body’s electrolytes and support adrenal function.

According to the cocktail’s advocates, the combination of vitamin C from orange juice, sodium from sea salt, and potassium from the coconut water and cream of tartar replenishes the body’s adrenal glands.

While Crowley is cautious about calling it a cure-all, he acknowledges there are some genuine benefits of its key ingredients:

Vitamin C from orange juice: Orange juice is rich in vitamin C, which is essential for supporting your immune system and can help the body manage stress more efficiently. "Vitamin C is also important for adrenal function because your adrenal glands contain some of the highest concentrations of vitamin C in the body," Crowley explains. "This nutrient helps regulate cortisol production."

Sodium from sea salt: Sodium plays a critical role in maintaining electrolyte balance, which is necessary for proper adrenal function. "When you’re under chronic stress or fatigued, your body can lose important electrolytes," Crowley explains. "Sea salt provides sodium, which helps keep fluid balance in check and can aid in replenishing the body’s electrolyte stores."

Potassium from coconut water and cream of tartar: Coconut water is naturally high in potassium, which helps balance the sodium in your body and supports proper muscle function and energy levels. "Cream of tartar, sometimes added to cortisol cocktails, is another good source of potassium that can aid in maintaining electrolyte balance," Crowley adds.

Do cortisol cocktails really work?

Although Crowley says the drink itself does no harm, one of the biggest issues with trends like cortisol cocktails is the tendency to view them as quick fixes.

"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."

How else should we balance our hormones?

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 says fruits, vegetables, lean proteins, and healthy fats will provide all the nutrients your body needs to manage stress and keep your adrenal glands healthy.

Stress management. Mindfulness practices like meditation or deep breathing can significantly lower cortisol. "It’s not always about doing more; sometimes, it’s about slowing down and allowing your body to reset," Crowley adds.

Consistency. Ultimately, Crowley believes that managing cortisol is about consistency, not fads. "It’s easy to get caught up in wellness trends, but real change comes from daily habits that support your body holistically,” he explains.

“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."

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."

Read more about stress:

• What are micro stresses? The hidden triggers that impact your mental health every day (Yahoo Life UK, 6-min read)

• Anxiety expert explains truth about viral cortisol balancing trend (Yahoo Life UK, 6-min read)

• Why getting enough sleep is important for mental health, as study shows link between sleep and depression (Yahoo Life UK, 4-min read)