Viral ‘Cortisol Cocktail’ Promises Stress Relief, But Experts Urge Caution

Online trend mixes ingredients touted for calming effects, but scientific backing is weak.

A new wellness trend gaining traction on platforms like TikTok offers a purported “cortisol cocktail” aimed at reducing stress and improving sleep. While the drink’s ingredients may offer minor benefits, experts caution against viewing it as a definitive solution for stress management.

Examining the Ingredients

The popular mocktail typically combines magnesium powder, coconut water, and citrus juice, with some variations including pink Himalayan salt or sparkling water. The appeal lies in targeting cortisol, often dubbed the “stress hormone,” during a time of widespread burnout and anxiety.

Amie Parry-Jones, a nutritionist, noted that while research is limited, magnesium plays a role. “When we’re experiencing stressful episodes, our body will utilize and burn through our magnesium stores more quickly, plus we excrete more magnesium out in our urine when we’re stressed. So, topping up levels is helpful,” she explained.

Edwards, another expert, added that magnesium may help regulate cortisol, particularly in those with deficiencies. However, she pointed out that the typical dose in the drink might be quite low to have a significant impact.

Potential Benefits and Downsides

The lemon juice component provides vitamin C, which Edwards stated is important for adrenal function. However, she qualified this by saying, “Studies that report benefits of vitamin C in managing symptoms related to stress generally use high dose supplementation of ascorbic acid rather than food sources.”

Coconut water’s electrolytes, like potassium, could theoretically help with imbalances that may contribute to elevated cortisol. Still, both experts believe these effects would likely be minimal.

Conversely, the drink might lead to undesirable effects. Parry-Jones warned that sugars from juice, especially when separated from fiber, can cause rapid blood glucose spikes before bedtime. This can lead to a subsequent crash and potentially disrupt sleep, which in turn can elevate cortisol the next day.

For those trying the drink, Edwards suggests consuming it earlier in the day with a meal to mitigate blood sugar fluctuations. Sparkling water can also cause digestive discomfort like bloating or gas, further impacting sleep quality.

Experts Advise a Holistic Approach

Ultimately, the widely shared “cortisol cocktail” is unlikely to offer substantial, long-term stress reduction. “The cortisol mocktail sounds fun, but it’s highly unlikely to lead to any real results in reducing cortisol or addressing stress levels in the long term,” stated Parry-Jones.

Edwards concurs, noting that the drink’s low concentration of ingredients limits its potency. “I’d encourage people to think about their overall lifestyle, nutrition as a whole, sleep and movement, rather than focusing on one drink,” she advised. “Look at the bigger picture, rather than overly focusing on one ‘quick fix.’”

The perceived benefits may also stem from a placebo effect, which can be powerful initially but tends to fade. True stress management and cortisol balance typically require more comprehensive and personalized strategies, often involving guidance from healthcare professionals. According to the American Psychological Association, chronic stress affected 77% of adults in early 2023, underscoring the need for effective, evidence-based coping mechanisms (American Psychological Association, 2023).