Key Takeaways
- While the evidence supporting cortisol cocktails may be lacking in terms of their ability to lower cortisol, the ingredients do tout some health benefits that can help with stress.
- Keep your cortisol levels under control by consuming stress-reducing foods rich in antioxidants, omega-3s, and magnesium as well as staying hydrated.
- If you have any serious concerns about your cortisol levels, speak to a medical professional.
Recently, cortisol cocktails have appeared on my radar. Also known as adrenal cocktails, these drinks are made from orange juice, coconut water, and salt. Cream of tartar is also frequently added, as is ginger. Some people also like to add supplements like collagen, protein powder, as well as sparkling water or lemon juice to taste.
Orange juice contains vitamin C, while coconut water and cream of tartar contain potassium, and salt contains sodium. Proponents of cortisol cocktails claim that these ingredients help to bring cortisol levels down. But do they actually work collectively to form this stress-busting potion?
What the Experts Say
“The idea of cortisol cocktails seems well-intended — a combination of ingredients that can reduce cortisol levels and, in turn, help you manage stress,” says Daniel Atkinson, MBBS, clinical lead at Treated. “Unfortunately, there isn’t much evidence to back up the idea that this concept works. Cortisol levels won’t fluctuate to such an extent that a drink could bring them down, but that’s not to say that there aren’t any health benefits to be found in the cocktails.”
Cortisol, often called the ‘stress hormone’, is produced by the adrenal gland and regulated by the pituitary gland. “It’s produced in a daily cycle – cortisol is released first thing, and is usually higher in the morning and gradually decreases as the day goes on,” says Atkinson.
“As well as being produced internally, cortisol is also released as a result of external stress factors,” he adds. “When you go into fight-or-flight mode, your body instinctively releases cortisol as it prepares itself to handle stress.”
We all need cortisol, and it can be dangerous if levels are too low, but high cortisol levels are linked with high stress levels, along with other issues.
Sandip Sachar, DDS, founder and owner at Sachar Dental NYT, is trained in nutrition and dietetics. She echoes that there’s no high-quality evidence indicating that the ingredients can lower cortisol levels. “While vitamin C supports adrenal function and immune health, consuming it this way has not been shown to significantly lower cortisol,” Sachar says. “Magnesium powder does play a role in regulating stress response. Some studies suggest magnesium supplements can reduce subjective feelings of stress, but the effect on cortisol is small.”
My Month of Cortisol Cocktails
While not scientifically proven to work, I decided to drink a cortisol cocktail every day for a month to see how I felt.
Week 1
I woke up and had a coffee as usual – I don’t consume as much caffeine as I used to, but I still need that first cup – and after about an hour and a half at my desk, I put the cocktail together. I mixed half a cup of orange juice, half a cup of coconut water, and a pinch of salt, ground ginger, and cream of tartar, not wanting to modify the most popular recipes too much.
I enjoyed the first cocktail, despite not being a huge coconut fan, and it made me look forward to making another the next day. It was only on the Sunday that I didn’t have the cocktail in the morning, as I stayed over at a friend’s after a birthday party, but I’m pretty sure that having the cocktail later on in the day helped my hangover.
I can’t say I noticed a huge difference in my stress levels, though I do think I may have had more energy after a few days of drinking the cocktail.
Week 2
Come the second week of the experiment, I was still looking forward to my daily drink. I kept on having it in the morning as usual, and having just the one coffee beforehand. I noticed that my post-lunch energy slumps weren’t as noticeable as usual. Generally speaking, I’m used to feeling tired by mid-afternoon, but I felt more focused and alert than I do at this time.
I was starting to find it easier in the gym, too. I exercise most days, a mix of strength training and cardio, and I noticed I wasn’t getting tired quite as easily. I don’t know for sure whether this was due to the cortisol cocktails, but cortisol imbalances can cause tiredness and fatigue, so I’m happy to put them down as an important factor.
Week 3
Feeling slightly bored, I mixed things up a bit by adding some lemon juice to go with the orange. OK, it didn’t alter the taste drastically, but I was happy to persevere.
Despite dealing with issues that would normally stress me out—working late, working on a few articles with close deadlines, sorting out my finances—I didn’t feel as wound up as I usually would.
I couldn’t tell if the cocktails were directly affecting my cortisol levels or giving me more energy, in turn making me more productive and helping me do more at the gym, thus allowing me to release more endorphins.
Week 4
While the novelty had worn off by my fourth week, I didn’t mind my cortisol cocktail routine. While my mental health, focus, and energy levels weren’t perfect, it was fascinating to look back over the past few weeks and realize a difference.
Did the cocktail truly do anything? Was it the placebo effect? In all honesty, I don’t know. All I know is that I finished the experiment feeling less stressed.
I spoke to Hilary Hodge, who lives with adrenal insufficiency, a disorder that prevents her body from producing enough cortisol. She describes cortisol cocktails as an “invented idea” to help people cope with the high stress in our day-to-day lives. Hodge explains:
“Potassium, sodium, and magnesium can help the body make and use more energy, and they can be rehydrating. It’s basically like homemade Gatorade, so if it makes someone feel energized, then great. But if that person truly wants to produce less adrenaline and cortisol, they need to reduce stress in the first place.”
How Often Should I Drink It?
Proponents of cortisol cocktails advise drinking the mixture once or twice a day. Some people decide to start off their day with one or enjoy it mid-morning, perhaps having another between lunch and dinner.
Some advise drinking the cocktail before you usually feel a ‘slump’ in your energy levels, and to avoid drinking it with a meal. It shouldn’t replace any of your usual meals, either. But for the most part, it’s up to you. You could start by drinking one every morning and then switching to another time after a week or so if you don’t notice any effect.
How to Tell If Cortisol Is High
There are a few tell-tale signs that you have high cortisol levels, including the following:
- High blood pressure
- High blood sugar – this can lead to type 2 diabetes
- Weight gain in face and belly
- Fat between your shoulder blades
- Stretch marks on belly
- Muscle weakness in thighs and upper arms
- Excessive hair growth in women
- Weak bones (osteoporosis) and fractures
- Suppressed immune system – so might find it more difficult to fight off infections and diseases
What you drink (and eat) can also affect your cortisol levels. Studies have indicated that high added sugar and saturated fat intake can lead to higher cortisol levels, while curating a healthy gut microbiome can reduce stress and potentially lead to lower cortisol levels.
Dehydration can temporarily increase your levels, so drinking fluids (ideally water) and eating foods rich in antioxidants throughout the day can help keep cortisol under control.
Other lifestyle changes can help reduce cortisol levels, too. Getting enough sleep, working out regularly, practicing mindfulness and meditation, and spending time outdoors can all be effective.
