Let’s face it: Americans are stressed. Google searches for “how to reduce stress” are high, and 77% of U.S. adults report that the country’s future is a major source of stress, according to a survey done by the American Psychological Association.
So, it’s no surprise that people are looking for ways to better manage their stress. One of the latest hacks to pick up some steam online is the “cortisol cocktail.”
The drink often seen prepared in a wine glass, is actually alcohol-free and combines these ingredients:
- Coconut water
- Orange juice
- Squeezed lemon
- Magnesium powder
- A pinch of sea salt
- Sparkling water
Social media users, especially on TikTok, post videos of themselves making the beverage at home. They also address the claims that it can help lower the stress hormone, cortisol and share their experiences.
But can the mocktail actually help lower cortisol? We talked to medical professionals to find out if there are any real benefits.
‘Doctors asking patients to lower their cortisol? We almost actually never do that’
Cortisol is a stress hormone in the body that maintains blood pressure and electrolytes, says Dr. Marilyn Tan, endocrinologist and clinical associate professor of medicine at Stanford University School of Medicine.
“It’s necessary for function, and without it, people could have dangerous changes in their sodium and potassium levels, and also low blood sugar and very low blood pressure,” Tan says.
Cortisol rises during times of emotional or physical stress. And levels of cortisol are highest early in the morning, right after people wake up, and wane throughout the day, which makes them pretty difficult to track.
“Doctors asking patients to lower their cortisol? We almost actually never do that because it’s something that’s actually hard to track,” says Dr. Jessica R. Lee, assistant professor at the University of Maryland School of Medicine.
“It’s more about managing stress and other things that we think can contribute to the cortisol changes.”
Only when someone has consistent and severely high levels of cortisol, or Cushing’s Syndrome, would doctors recommend medication for lowering levels of the hormone, Tan says.
‘There’s not great studies out about’ the cortisol cocktail
The ability of this viral mocktail to lower cortisol is unlikely, the experts say.
“I’m not aware of any studies that looked at the effects of these individual ingredients on cortisol levels,” Tan says.
And Lee agrees: “There’s not great studies out about any of this.”
Lee points to “internet medicine” as the reason why things like the cortisol cocktail trend online. “It’s quick, easy, viral clicks, is my guess,” Lee says.
“I think a lot of people do notice feeling better, but there’s a number of reasons why they feel better.”
One reason may be that the combination of ingredients in the cortisol cocktail can make you feel more hydrated, which most people could benefit from, Tan says.
“It’s kind of like Gatorade with the orange juice, the salt and the magnesium. People often think that it may help with sleep or help with relaxation,” she says.
“There aren’t any large randomized, controlled trials on the effects of magnesium and sleep quality or stress levels, per se. But if it helps people sleep better, that can also help with overall well-being and health.”
“None of [the ingredients], separately, are actually known to reduce stress, except maybe magnesium,” Lee says. “I think it just tastes nice.”
While the cortisol cocktail is harmless for most and can be great for hydration, both experts caution people with certain conditions to avoid drinking it, and advise that you speak with your doctor before you do.
The magnesium and potassium intake can be harmful for people with chronic kidney disease, and the sugar can be troublesome for people who have diabetes.
6 tried-and-true ways to reduce stress
If you’ve been feeling stressed often, Tan and Lee have suggestions for improving your mental health.
- Give yourself grace
- Prioritize good quality and quantity of sleep
- Move your body. Start small and do what you can if it feels overwhelming
- Connect with a therapist or mental health professional
- Maintain solid connections with friends and family
- Get some fresh air
“Once somebody figures out what works for them, it’s important to try to keep it up as a part of your overall wellness routine,” Tan says.
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