A Doctor Breaks Down the Viral 'Cortisol Cocktail' Trend on TikTok

Understanding the Cortisol Cocktail Trend

If you’ve spent time on TikTok or Instagram lately, you may have come across the “cortisol cocktail” trending as the latest wellness hack. This colorful, nonalcoholic drink typically contains a mix of coconut water, citrus juice, and certain salts. Often referred to as an “adrenal cocktail,” it has gained massive popularity with influencers claiming it can lower stress hormones, boost energy, and balance the body’s adrenal function.

With almost half of Americans (49%) reporting frequent bouts of stress, and the number of stressed individuals in the U.S. rising for the past two decades, the appeal of a stress-relieving tonic is understandable. But does this drink actually live up to its health claims? Let’s explore what cortisol is, how these drinks are supposed to influence it, and whether they are effective.

What Is Cortisol and Its Relationship to Stress?

Cortisol is a steroid hormone produced by the adrenal glands, located above the kidneys. It plays a vital role in regulating metabolism, blood sugar, blood pressure, sleep-wake cycles, and immune responses. Cortisol is often called the “stress hormone” because its levels naturally rise when the body perceives a threat or stressful situation. This reaction is part of the body’s “fight-or-flight” response, helping people stay alert and react quickly when needed.

Temporary increases in cortisol are a helpful evolutionary adaptation. However, problems can arise when cortisol levels remain elevated for prolonged periods due to chronic stress. Persistently high cortisol levels are linked to issues such as poor sleep, anxiety, high blood pressure, and weakened immunity.

There are several medical conditions that can lead to abnormal cortisol levels. For example, taking high doses of steroid medications or having adrenal gland tumors can cause excess cortisol. On the other hand, Addison’s disease, or primary adrenal insufficiency, occurs when the adrenal glands stop functioning properly, leading to low cortisol levels.

Ingredients in the Cortisol Cocktail and Their Purported Effects

Recipes for the cortisol cocktail vary, but they commonly include coconut water, juice (usually orange or another citrus fruit), and some salts (often sea salt and/or magnesium). Sparkling water is sometimes added for taste. Contrary to the name, it typically doesn’t contain alcohol.

Each ingredient is said to support adrenal function and reduce stress. Coconut water is rich in potassium, which helps maintain fluid and electrolyte balance. Citrus juice provides vitamin C, which is important for adrenal gland function. Salt and magnesium are believed to replenish minerals depleted by stress. Some versions also include magnesium powder or cream of tartar, which is high in magnesium and other minerals.

Some researchers suggest that magnesium itself may help reduce feelings of anxiety or stress, which is why it’s included in many variations of the drink.

Scientific Evidence Behind the Claims

Despite the popularity of the cortisol cocktail, there is no scientific evidence that it lowers cortisol or reduces stress effectively. While nutrients like potassium, vitamin C, and magnesium are essential for healthy adrenal function, they are typically obtained in sufficient amounts through a balanced diet.

For example, bananas are a well-known source of potassium, but other foods like raisins, apricots, and tuna also provide this mineral. Vitamin C can be found in citrus fruits, strawberries, and peppers, while magnesium is present in beans, peanut butter, and leafy green vegetables.

True deficiencies in these nutrients can cause health issues, but they are uncommon in otherwise healthy individuals. More importantly, consuming extra amounts beyond what the body needs does not necessarily provide additional benefits or significantly lower cortisol levels.

The Concept of "Adrenal Fatigue"

Some influencers claim that the cortisol cocktail can treat a condition called “adrenal fatigue.” According to these claims, stress overwhelms the adrenal glands, leading to symptoms like fatigue, anxiety, and difficulty coping with daily life. However, these symptoms could stem from various causes, including poor sleep, mental health conditions, or undiagnosed diseases such as anemia, hypothyroidism, and diabetes.

Importantly, “adrenal fatigue” is not a recognized medical diagnosis. Outside of specific diseases that cause adrenal insufficiency, there is no evidence that the adrenal glands become overwhelmed and lose their ability to function. The symptoms often attributed to adrenal fatigue are real, but they are better explained by other, well-studied causes.

The Placebo Effect and Personal Experiences

Many people online claim to have experienced positive health outcomes from the cortisol cocktail. It’s possible that some individuals were not getting enough fluids or electrolytes before, and the additional hydration helped them feel more energized or clear-headed. There is also the placebo effect to consider: when people believe a treatment will work, they may feel better simply because they expect it to.

The ritual of making and drinking the cocktail could also reinforce a sense of control and care, which can have real psychological benefits even if the ingredients don’t directly impact cortisol.

Who Should Be Cautious?

Certain individuals should exercise caution when trying the cortisol cocktail. Those with chronic medical conditions such as kidney disease, heart disease, or diabetes should be especially careful. People with kidney disease may need to avoid foods high in potassium, while those with heart failure might be advised to limit fluid intake. The sugar in fruit juice could also be problematic for some people with diabetes.

Anyone interested in trying the drink should consult their doctor first, especially if they are taking medications that might interact with the ingredients. If someone is experiencing symptoms like fatigue, anxiety, or trouble sleeping, they should discuss these concerns with their healthcare provider to determine if further evaluation is needed.

By understanding the science behind the cortisol cocktail, we can make informed decisions about our health and wellness choices.