If you've been scrolling through TikTok or other social media platforms lately, you've probably encountered influencers sipping a fizzy drink before bedtime, claiming it helps them sleep better, feel calmer, and wake up more refreshed. This trendy beverage, dubbed the "cortisol cocktail," has taken the wellness world by storm.
The viral drink typically combines magnesium powder, coconut water, and citrus juice, with some creators adding pink Himalayan salt or sparkling water for extra flavor. Given that cortisol is widely known as the "stress hormone," and with rising levels of stress, poor sleep, and burnout in our modern world, it's easy to see why this "mocktail" has captured so much attention.
Proponents describe the cortisol cocktail as a "relaxation ritual" that offers natural nervous system support. Many users report that it helps them manage stress and fall asleep more easily. But does this trendy drink actually deliver on its promises? And are there any potential downsides to consider?
While there isn't any scientific evidence specifically supporting the stress-relieving benefits of the cortisol cocktail as a whole, some of its individual ingredients do show promise, particularly magnesium.
"Magnesium is a powerhouse of a nutrient responsible for hundreds of biochemical processes in the body," explains nutritionist Beth Edwards. She notes that during stressful episodes, our bodies burn through magnesium stores more quickly and excrete more of this essential mineral through urine. This makes replenishing magnesium levels particularly important during times of stress.
Research supports this connection between magnesium and stress management. A 2020 study found that magnesium supplementation may help lower elevated cortisol levels, especially in individuals with magnesium deficiencies. Nutritionist Amie Parry-Jones points out that elevated cortisol can contribute to electrolyte loss, and magnesium deficiency can cause various stress-related symptoms.
The citrus component of the cortisol cocktail provides vitamin C, another nutrient that plays a role in stress response. "Orange and lemon juice contain vitamin C, which we know is an important nutrient and antioxidant across the board, but especially when it comes to supporting the stress response and ensuring optimal adrenal function," Edwards explains.
The adrenal glands, located near the kidneys, are responsible for producing stress hormones like adrenaline and cortisol. These glands utilize vitamin C quickly, making adequate levels important for optimal function.
However, the benefits may be limited. Research showing vitamin C's effectiveness in managing stress-related symptoms typically involves high-dose supplementation rather than the relatively small amounts found in food sources like citrus juice.
Coconut water, another key ingredient, provides electrolytes, particularly potassium. "Coconut water contains good levels of electrolytes, notably potassium, which can address electrolyte imbalances, potentially supporting a reduction in cortisol," Parry-Jones notes. However, both experts agree that this effect is likely minimal.
Despite its natural ingredients, the cortisol cocktail isn't without potential downsides. The citrus juice component can cause rapid blood sugar spikes, which may actually interfere with sleep quality.
"The sugars from orange juice are absorbed into the bloodstream rapidly due to the separation from fiber in the whole fruit," Parry-Jones explains. This creates a spike in blood glucose levels before bed, followed by a crash as the body releases insulin to manage the sugar.
These blood sugar fluctuations can leave you feeling hot, restless, and struggling to fall or stay asleep. Ironically, poor sleep actually increases cortisol levels the following day, potentially counteracting any benefits the drink might provide.
To minimize this effect, Edwards recommends consuming the cortisol cocktail earlier in the day alongside a meal rather than as a bedtime drink.
The sparkling water component may also cause digestive issues for some people. "The sparkling water in the recipe may cause digestive symptoms such as bloating, reflux, or gas, again potentially leading to poor sleep," Parry-Jones warns.
While the cortisol cocktail is unlikely to cause significant harm, experts are skeptical about its effectiveness as a stress-management tool.
"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," says Parry-Jones.
Edwards agrees, noting that while the drink might support optimal stress response, the relatively low doses of active ingredients limit its potency. "The drink contains lowish amounts of ingredients and nutrients, meaning its potency is also low."
Any positive effects people experience might be largely psychological. "There may be an element of placebo effect when someone starts drinking this cocktail. This tends to be initially quite powerful but wears off over time," Parry-Jones observes.
Rather than relying on a single drink for stress relief, experts emphasize the importance of comprehensive lifestyle approaches. "I'd encourage people to think about their overall lifestyle, nutrition as a whole, sleep and movement, rather than focusing on one drink," Edwards advises. "Look at the bigger picture, rather than overly focusing on one 'quick fix'."
Meaningful stress relief and cortisol balance typically require more personalized interventions, which may involve working with healthcare professionals to address individual needs and circumstances.
While there's no harm in trying the cortisol cocktail if you're curious, it's important to remember that effective stress management involves consistent, evidence-based strategies rather than trendy quick fixes. Quality sleep, balanced nutrition, regular physical activity, and proper stress management techniques remain the gold standard for maintaining healthy cortisol levels and overall well-being.
