Can a cocktail lower cortisol? We asked an expert

Can you sip away your stress?

Social media loves to tell us we can eat or drink away our health concerns. Cortisol cocktails are the wellness world’s newest obsession, but can you sip your way to balanced hormones?

Cortisol is the hormone most in need of a big PR overhaul.

The ‘stress hormone’ essentially keeps us alive in a lot of ways, driving many of our body’s functions throughout the day. 

Nutritionist Brooke Kelly tells Body+Soul cortisol “kicks in during times of pressure or danger, helping us stay alert, focused, and ready to act. But that’s only part of the story…”

“Cortisol cops a lot of blame, but it’s actually a hormone we rely on for a whole range of essential functions. It helps manage things like blood sugar, blood pressure, fluid balance, inflammation, and even how we wake up and wind down across the day. It also plays a role in energy production, brain function and how our body responds to exercise.” 

So why is everyone online telling us how to lower cortisol? 

Too much of anything can be bad for us, and this is true when it comes to our hormones too. 

Kelly says, “When cortisol stays chronically elevated for long periods, it can start to affect the body in all sorts of ways. Some common signs I see with clients are difficulty falling or staying asleep, feeling wired but exhausted (especially in the evenings), intense sugar or salt cravings, stubborn weight gain around the middle, mood swings or heightened anxiety and digestive issues like bloating.” 

Image: Pexels

“In women especially, a classic sign is irregular cycles or signs of hormonal imbalance. While these symptoms can stem from a range of factors, when a few are showing up together, this is where we start to assess someone more holistically i.e. looking not just at food, but also work pressures, training intensity, sleep patterns and/or emotional stress.” 

If your cortisol levels are consistently high, there’s not really one single thing you can blame. 

“Cortisol can spike for all kinds of reasons: not eating enough, overexercising, running on too little sleep, or even just being constantly ‘on’ without enough downtime (hello smart phone addiction)”, Kelly explains. “It’s the body’s way of keeping us going under pressure but over time this constant output can start to wear things down, literally.”

But naturally, the internet is finding a way to convince all of us that the root cause of many of our issues is chronically high cortisol, driving many to search for ways to bring their levels down. Image: Pexels

But naturally, the internet is finding a way to convince all of us that the root cause of many of our issues is chronically high cortisol, driving many to search for ways to bring their levels down. 

There’s a magic recipe to fix every imbalance online, and creators’ newest obsession is the cortisol cocktail. 

Recipes are flooding our feeds, with more and more people telling us the drink helps them feel more energised, sleep better, and reduces their food cravings.

There are a few different versions of the cortisol cocktail on social media. Image: Pexels

Cortisol cocktail recipe: 

There are a few different versions of the cortisol cocktail on social media, but they typically contain around: 

1 cup of coconut water

½ a cup of fruit juice (typically  lemon, lime or orange)

¼ teaspoon sea salt

Sparkling water

“I only came across this TikTok trend recently and honestly, I was a bit mortified to see so many people believing a simple drink could lower cortisol on its own”, Kelly says. Image: Pexels

Can a cocktail lower cortisol? 

Sadly, it’s unlikely that there’s a holy-grail drink that can alleviate our stress and restore our energy, according to the expert. 

“I only came across this TikTok trend recently and honestly, I was a bit mortified to see so many people believing a simple drink could lower cortisol on its own”, Kelly says. 

“Now, from a physiological point of view, there’s some sense to it. During periods of stress or poor sleep, our adrenal glands do use up more nutrients like vitamin C, magnesium, sodium, and B vitamins. Replenishing these can support energy, hydration, and overall resilience - so there’s a foundation there. But where it misses the mark is in how it’s being used.” 

So if you’re looking for a way to regulate cortisol, the usual go-to stress relievers are ever-popular for a reason.

“When the drink relies heavily on fruit juice, without any slow-burning carbs or protein to buffer it, you get a quick spike in blood sugar followed by a crash. And for someone already dealing with cortisol issues - like fatigue, anxiety, or poor sleep, that rollercoaster can actually make things worse. It can intensify the symptoms it’s supposed to help”, the nutritionist adds.

So if you’re looking for a way to regulate cortisol, the usual go-to stress relievers are ever-popular for a reason. Try meditation, working out, journaling, and other mindfulness practices. 

And when it comes to nutrition? 

“To be honest, a balanced meal containing protein, healthy fats, and slow-release carbohydrates would do far more to regulate cortisol and support your nervous system than this drink alone”, Kelly says. Image: iStock

“To be honest, a balanced meal containing protein, healthy fats, and slow-release carbohydrates would do far more to regulate cortisol and support your nervous system than this drink alone”, Kelly says. 

“Personally, I’d rather see people getting curious about what’s really driving their stress. Whether that’s under-eating, overtraining, lack of sleep, emotional load, and work on supporting the nervous system in a more holistic way.”

The nutritionist notes that if the tasty alcohol-free drink still appeals to you, “please, go ahead and make a yummy cocktail with coconut water and sea salt - it’s a delicious way to rehydrate”, but know it’s definitely not all you need to instantly feel less stressed and more energised.

Originally published as Can a cocktail lower cortisol? We asked an expert