Is the viral 'Cortisol Cocktail' just another wellness trend gone wild?

In the age of wellness trends and social media quick fixes, one particular stress-reduction hack has taken social media by storm: the so-called “cortisol cocktail.” Promoted as a morning mocktail that helps lower stress levels, the drink typically mixes coconut water, orange juice, fresh lemon juice, magnesium powder, sea salt, and sparkling water—often served in a wine glass for added flair. Countless Instagram and TikTok creators have shared videos of themselves preparing and sipping the beverage, claiming it helps them feel more relaxed, sleep better, and balance their mood.

But amid the buzz, one important question remains: can this fizzy concoction really lower cortisol, the hormone widely associated with stress?

What Cortisol Actually Does
Cortisol isn’t the enemy it’s often made out to be. As explained by Dr. Marilyn Tan, an endocrinologist and clinical associate professor at Stanford University School of Medicine, cortisol plays a vital role in regulating blood pressure, blood sugar, and electrolyte balance. “It’s necessary for function,” she told CNBC Make It, adding that an absence of cortisol can lead to dangerously low blood sugar, blood pressure, and abnormal sodium and potassium levels.

The hormone naturally spikes in the early morning to help people wake up and gradually declines throughout the day. Because of its fluctuating nature and essential role in survival, doctors rarely recommend efforts to actively reduce cortisol unless there’s a serious medical condition like Cushing’s syndrome, which involves chronically high cortisol levels.

“Doctors asking patients to lower their cortisol? We almost actually never do that,” said 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.”

Is the Cortisol Cocktail Backed by Science?
Despite its popularity, there’s little scientific evidence to support the idea that this particular drink reduces cortisol levels. “There’s not great studies out about any of this,” Lee noted. Dr. Tan echoed the sentiment, saying she isn’t aware of any research directly linking the cocktail’s ingredients with cortisol reduction.

The more likely explanation for the feel-good response to the drink? Hydration. With ingredients like coconut water, orange juice, and sea salt, the mocktail is essentially a homemade electrolyte drink—comparable to a natural Gatorade. “People often think that it may help with sleep or help with relaxation,” Tan said, and the magnesium might play a minor role in reducing stress for some individuals. However, she cautioned that “there aren’t any large randomized, controlled trials on the effects of magnesium and sleep quality or stress levels.”

Even Lee acknowledged, “I think a lot of people do notice feeling better,” though she attributes it more to taste and placebo than a proven biochemical impact.

Not for Everyone
While generally safe for most, the cortisol cocktail isn’t for everyone. Individuals with diabetes should be wary of the sugar content, and those with chronic kidney disease should avoid excess magnesium and potassium. Both Lee and Tan urge anyone with health concerns to consult a medical professional before hopping on the viral bandwagon.

So while sipping a cortisol cocktail might offer a refreshing break in your day, the road to true stress relief still runs through consistent self-care—and not just whatever’s trending on your For You Page.