What is a cortisol cocktail? The drink promising to reduce stress and boost energy

 What is a cortisol cocktail? The drink promising to reduce stre

Have you heard of a “cortisol cocktail”?Rather than something you might order at a bar this drink is one of the latest wellness trends floating around social media.

Proponents claim the drink, which is made with ingredients including orange juice, coconut water and salt can lower high cortisol levels and help with “adrenal fatigue.”

This, in turn, is supposed to lead to a range of benefits, from reduced stress to improved energy levels.

But is it possible for a cortisol cocktail to accomplish these things? 

And do we actually need to lower our cortisol levels in the first place?Examine the evidence to see what it says. Cortisol: What is it? Cortisol is often portrayed as being bad for us, but we couldn’t live without it.

Cortisol is a hormone produced by the adrenal glands.

In addition, the adrenal glands produce numerous other hormones, including adrenaline, sex hormones, and aldosterone, which contributes to the body's salt balance and influences blood pressure.

Cortisol is regulated by the brain in response to stress

Physical stress (for example, injury or sleep deprivation) and psychological stress (such as work pressures or grief) stimulate the stress response—also known as the fight-or-flight response—and cortisol secretion.

We often hear cortisol described as “the stress hormone.”

But cortisol has many other important functions too—it increases glucose (sugar) in the blood to provide energy, regulates metabolism, and reduces inflammation.

Our bodies constantly produce cortisol, but the level changes with the daily light-dark cycle.It rises immediately upon waking, reaches its peak in the morning, declines in the afternoon, and decreases overnight.

We want high cortisol in the morning to wake us up and release energy. 

We also want higher cortisol in stressful situations, for example, if we need to run for a train or be alert during an important discussion.On the flip side, we want low cortisol overnight to help us sleep.

But there’s often a misunderstanding about high versus low cortisol

Many symptoms regularly blamed on high cortisol, such as weight gain and tiredness, are in fact linked to low cortisol.People with chronic fatigue syndrome frequently have low cortisol.

 

What’s in a cortisol cocktail?

Recipes vary, but typically the ingredients are half a cup each of orange juice and coconut water, around one-quarter of a teaspoon of salt, and sometimes extra potassium or magnesium powders.

The health claims are linked to the vitamin C from the orange juice, the potassium from the coconut water, the added magnesium, and the sodium from the salt.

Vitamin C, an essential nutrient with a range of health benefits, has been linked to healthy adrenal gland function and cortisol balance.

As a source of potassium, coconut water and sometimes cream of tartar are included. Potassium is essential for healthy cell functioning and maintaining a regular heartbeat.

Potassium won’t affect cortisol but can help with some of the effects of chronic stress and high cortisol, such as high blood pressure.

Magnesium powder is sometimes added. Magnesium is essential for energy production and relevant to chronic stress, which uses a lot of energy and depletes magnesium.

One-third of Australians don’t get enough magnesium.Good food sources of magnesium include leafy green vegetables, whole grains, nuts and seeds, legumes, and meat.

However, it is false to suggest that sodium is beneficial to adrenal glands or high cortisol levels.

A high salt intake raises cortisol levels in mice and humans and is linked to numerous chronic diseases.

Too much salt and sugar makes this trend risky for some people

While the cortisol cocktail contains some essential vitamins and minerals, it’s unlikely to meaningfully lower your cortisol levels and is high in sugar and salt.

It contains around 16 grams of sugar (11 grams from the orange juice and about 5 grams from the coconut water).This is about one-third of the daily allowance for sugar. Due to its sugar content, a cortisol cocktail may not be suitable for people with diabetes.

One-quarter of a teaspoon of salt is one-quarter of the recommended daily limit.Excessive salt intake is common and should especially be avoided by people with high blood pressure.

The high potassium content of a cortisol cocktail is also risky for people with heart disease, diabetes, and kidney disease.

How can I keep my cortisol levels healthy? Reducing stress is the best way to keep our adrenal glands and cortisol levels healthy.In a large meta-analysis, mindfulness, meditation, and relaxation were the best ways to lower high cortisol.

Exercise, cognitive and creative activities, socializing, and self-soothing (such as breathing exercises and meditation) are the five kinds of activities that can help alleviate stress, as I described in a previous article. Dedicating time to at least one of these every day could offer benefits.But even short resets to de-stress during the day can help, such as taking a few minutes to slow your breathing, chat to a friend, stretch, or do a quick puzzle.

As for the cortisol cocktail, its benefits are questionable.

Eat an orange with some nuts or seeds to get the nutrients you need without the high sugar and salt content of orange juice, salt, or mineral powders. What is a cortisol cocktail? The drink promising to reduce stress and boost energy