Should You Try the Viral Cortisol Mocktail?

The viral cortisol mocktail promises to reduce stress hormone levels, which may result in weight loss. Is it too good to be true?

Cortisol, the body's main stress hormone, performs many important functions, such as metabolism regulation, sleep-wake cycle control, and blood sugar regulation.

The hormone is essential for the body to function properly, but when its levels are increased for a prolonged period, it can cause health issues like Cushing's syndrome. The symptoms associated with high cortisol include weight gain, especially on the face and belly, high blood pressure, and fatty deposits between the shoulder blades.

With nearly half of Americans feeling frequently stressed, it's no surprise that natural remedies promising to regulate cortisol are trending on social networks. But can all of these issues be solved with a simple cortisol mocktail? We asked the experts.

What is the cortisol cocktail?

Cortisol cocktail, also known as an adrenal cocktail, is a beverage trending on social media for its proposed benefits to regulate cortisol levels.

There are multiple versions of the drink, but the main ingredients in the cortisol cocktail recipe are:

• Coconut water
• Orange juice
• A pinch of salt

Some social media users report squeezing in some lemon juice and adding some magnesium powder.

What nutrients are in the cortisol cocktail?

Coconut water is rich in electrolytes potassium, sodium, and magnesium, which are essential minerals that regulate various bodily functions.

A cup of store-bought coconut water contains about 470 mg of potassium, meaningfully contributing to the daily recommended potassium intake of 2,600 mg for women and 3,400 mg for men.

A cup of coconut water also contains about 25 mg of magnesium, which is insufficient to meet the recommended daily intake of 310 to 420 mg, depending on age and sex.

Coconut water also appears to be a safe option for those limiting sodium, as a cup contains about 30 mg of the mineral. The American Heart Association (AHA) recommends consuming no more than 2,300 mg of sodium per day, with an ideal limit of 1,500 mg.

Meanwhile, a cup of orange juice contains nearly 38 mg of vitamin C, about half the daily recommended intake for women and over a third for men, and about 105 mg of potassium.

Does the cortisol cocktail work?

There are no studies evaluating the effectiveness of the cortisol cocktail, but some individual nutrients found in the beverage have been studied for their proposed benefits on cortisol levels.

For instance, a 2019 study tested the effects of carbohydrate-electrolyte consumption in 16 male athletes after high-intensity exercise, which may raise cortisol. The study found that those who consumed electrolytes had lower cortisol levels compared to the placebo group.

However, the study is small in size and the participants – healthy male athletes – may not represent the broader population. It is also unclear whether the same effects would be observed if electrolytes were consumed without exercising.

A 2020 study included 49 overweight middle-aged and older adults who consumed 350 mg of magnesium a day or a placebo for 24 weeks. Cortisol excretion was found to decrease in the magnesium group compared to the placebo group.

The study was also small in size, limiting its generalizability, and the amount of magnesium examined was much higher than found in the cortisol mocktail.

Studies testing the vitamin C supplementation for cortisol levels suggested positive effects. However, the doses examined start with 1,000 mg a day, which is much higher than the cortisol cocktail contains.

Michael Reavis Jr, RD, and certified specialist in sports dietetics at Fit with Food LLC, says the cortisol mocktail promotes better hydration, which is especially important during hot weather, when dehydration can place additional stress on the body. Moreover, it increases the nutrient content of your diet.

Nutrition is not just about the nutrients; it's also about the experience of eating and drinking. The enjoyment, the ritual, and even the placebo effect can be powerful. Creating a daily ritual around this mocktail — and mentally affirming that it's helping with stress — might, in itself, offer real benefits.

Michael Reavis Jr, RD

The risks of the cortisol cocktail

While the cortisol cocktail is mostly harmless, some people may want to skip the beverage or discuss adding it to their diet with their healthcare provider.

In people with kidney disease, its consumption may lead to life-threatening hyperkalemia, the condition of having too much potassium in the blood, as it is rich in potassium.

Reavis Jr. says the mocktail adds calories, specifically from simple carbohydrates, depending on the type and brand of juices used. Therefore, individuals aiming to maintain a calorie deficit for weight loss, or those managing diabetes and working on blood sugar control, may want to opt for a lower-calorie version.

"This could mean using a low-calorie orange juice or replacing it with a squeeze of fresh orange. I personally like adding mint as well, but that's a matter of taste," he says.

The cortisol cocktail's acidity and sugar content may negatively impact dental health, according to Sandip Sachar, DDS, a dentist in New York.

Lemon juice and orange juice are both acidic and can erode tooth enamel over time, especially if sipped frequently over long periods of time, or consumed daily. The sugars in the juice also promote cavities, particularly in people with a dry mouth or gum recession.

Sandip Sachar, DDS

She recommends drinking the cortisol cocktail quickly rather than sipping it over long periods of time to reduce exposure time to the acid. This should be followed by rinsing the mouth with plain water and waiting at least 30 minutes before brushing to avoid abrading softened tooth enamel from the acid.

The cortisol cocktail for weight loss

Chronically elevated cortisol levels are associated with weight gain, especially in the belly area, but the relationship is not necessarily direct.

For example, individuals experiencing stress – and having higher cortisol levels – may be more likely to overeat, which results in extra weight.

In theory, reducing cortisol levels could result in decreased glucose release from the liver, which is a common stress response, according to Reavis Jr. This may support better blood sugar control and potentially reduce weight gain.

However, weight gain is caused by multiple factors, including genetics and environment, such as not having access to areas where people can be physically active or exposure to unhealthy food advertising.

Therefore, drinking the cortisol cocktail alone is likely insufficient for weight loss.

How to lower cortisol levels

While the cortisol mocktail may not be enough to lower the stress hormone levels, there are more research-backed ways to do it.

According to Reavis Jr., the common strategies to reduce cortisol include:

• Improving sleep quality
• Practicing deep breathing or other mindfulness techniques
• Engaging in regular physical activity
• Fostering human connection
• Reducing intake of highly processed foods and improving overall diet quality

The takeaway

There isn't scientific evidence to support using the cortisol cocktail to lower the stress hormone levels. At the same time, the beverage provides essential nutrients and helps maintain hydration. However, individuals with kidney disease or diabetes should discuss drinking the cocktail with their healthcare provider.