If your social media feed has recently nudged you toward a colourful "cortisol cocktail," you aren't alone.
Promised by influencers as a quick fix for fatigue, brain fog, and "tired" adrenals, this viral blend of orange juice, coconut water, and salt has quickly become TikTok’s favourite stress ritual.
But while sipping a bright, salty-sweet drink feels like proactive self-care, health experts warn there is little science behind the hype. At best, it is a basic electrolyte boost; at worst, it is a sugar-heavy trend that masks real issues like chronic sleep deprivation, anxiety, and burnout.
What is a cortisol cocktail?
The term “cortisol cocktail” is a wellness trend rather than a recognised medical treatment.
According to Dr Karen Heath, an exercise physiologist, the cocktail's popularity may come from how easily it explains symptoms that many people experience.
“It offers a simple and comforting explanation for symptoms almost all of us feel or have felt at some point: fatigue, brain fog and general overwhelm,” she says.
Heath explains that the idea that your adrenal glands are “tired” can feel easier to understand than the more complicated reality behind symptoms such as fatigue.
“Being told that your adrenal glands are ‘tired' can feel validating and is much easier to understand than the reality, which may involve factors such as stress, poor sleep, anxiety or inadequate diet,” she explains.
What is in the drink?
Recipes for the cortisol cocktail vary, but a basic version often combines orange juice, coconut water and a pinch of salt. Some versions also include magnesium supplements or other ingredients.
Heath shares that the basic recipe may not be as amazing as social media makes it seem.
“At the most basic level, a drink combining orange juice, coconut water and a pinch of salt is at its best a sweetened electrolyte drink and at worst, a glass of sugar,” she says.
Heath adds that it might make someone feel better in certain situations, like when they are thirsty, have low blood glucose or if you are recovering from intense exercise.
Can it lower cortisol?
This is where the wellness claims get ahead of the science and also the biggest question surrounding the trend.
However, Heath explains that there is currently no clinical evidence supporting the cortisol cocktail as a treatment for elevated cortisol.
Are cortisol cocktails safe to drink regularly?
For most healthy people, having an occasional cortisol cocktail is unlikely to cause serious harm. The bigger concern is turning it into a daily ritual without considering whether it is actually necessary.
However, Heath warns that some recipes can contain significant amounts of sugar, especially when fruit juice is used.
“The concern is turning it into a daily prescription without considering the cumulative effects and, importantly, whether any of it is needed in the first place,” Heath explains.
She also adds that just because an ingredient is natural, it does not mean that when you take more of it, you will get better.
Dr Diljan Mansoor, low-carb practitioner, adds that anyone with specific health issues should contact a medical professional before drinking the cortisol cocktail.
“Anyone with kidney disease, heart conditions, high blood pressure, or conditions requiring potassium or sodium restriction should check with a healthcare professional first, because these drinks can contain significant amounts of electrolytes.
“People taking medications that affect potassium or fluid balance should also be cautious. Pregnant or breastfeeding people, children, and anyone with a diagnosed hormone or adrenal disorder should get personalised advice rather than relying on a TikTok recipe,” he says.
While Heath adds that if your medication requires careful management, “this is not the time to freelance with your health because an influencer made it look convincing.”
Could the trend make people overlook underlying health problems?
One of the biggest concerns with wellness trends is that they can encourage people to label a collection of symptoms as one condition without finding out what is actually causing them.
Fatigue, poor sleep, anxiety, brain fog and weight changes can have numerous possible explanations. Drinking a wellness beverage may feel proactive, but it should not replace appropriate medical advice when symptoms persist.
What can help with healthy cortisol regulation?
Mansoor explains that there are basic, numerous things that can help you, including sound sleep, exercise, especially strength training, nutritious food, specially low carb high fat diet and stress management.”
While Heath adds, “small, consistent changes to sleep, food, movement, recovery and daily stress can make a meaningful difference. They may take longer than mixing a viral drink, but they are time well spent helping both your energy and your overall health recover.”
kamogelo.makhura@nationalmg.co.za