- Proponents of the viral “cortisol cocktail” claim the drink can reduce stress and improve sleep, but there’s little evidence to support this claim.
- Its main ingredient, magnesium, may help support stress relief, but the dose in a single serving is quite low.
- Other ingredients, like citrus juice and coconut water, can be beneficial, but their effects are likely minimal.
- Experts say there’s no harm in trying the drink, but it’s not a replacement for stress management strategies like quality sleep, nutrition, and movement.
If you follow nutrition content on TikTok or other social media platforms, you might have seen influencers sipping a fizzy drink before bed, claiming it helps them sleep better, feel calmer, and wake up more refreshed.
The so-called “cortisol cocktail” typically includes a blend of magnesium powder, coconut water, and citrus juice, with some content creators adding pink Himalayan salt or sparkling water for taste.
Cortisol is a “stress hormone,” and with stress, inadequate sleep, and burnout on the rise, it’s not hard to understand the drink’s appeal.
The viral mocktail has been praised as a “relaxation ritual” that provides natural nervous system support. Some proponents report that it helps them manage stress and fall asleep more easily.
But is it an effective stress-reliever? And does it have any health drawbacks? Here’s what the science and nutrition experts has to say.
There isn’t any scientific evidence to support the stress-relieving benefits of the cortisol cocktail, but the individual ingredients could have some merit.
Magnesium, in particular, may offer some benefits.
“When we’re experiencing stressful episodes, our body will utilize and burn through our magnesium stores more quickly, plus we excrete more magnesium out in our urine when we’re stressed. So, topping up levels is helpful,” she said.
Similarly, nutritionist Amie Parry-Jones told Healthline that
“Elevated cortisol can contribute to loss of electrolytes,” Parry-Jones said. “A deficiency can cause a number of stress-related symptoms.” Because of this, some people may find it helpful to supplement with magnesium.
The lemon juice component of the cortisol cocktail may provide a boost of an important vitamin.
“The adrenals utilize vitamin C quickly, so ensuring we have adequate levels is important,” Edwards explained.
That said, research is still limited.
“Studies that report benefits of vitamin C in managing symptoms related to stress generally use high dose supplementation of ascorbic acid rather than food sources,” Parry-Jones pointed out.
So, the minimal amount of vitamin C you get in your cortisol cocktail may not provide any meaningful benefit.
What about the inclusion of coconut water?
“Coconut water contains good levels of electrolytes, notably potassium, which can address electrolyte imbalances, potentially supporting a reduction in cortisol,” said Parry-Jones.
Still, both experts agreed that this effect is likely to be minimal.
The cortisol cocktail could have some unintended effects, like disrupted sleep and elevated blood sugar levels.
“The sugars from orange juice are absorbed into the bloodstream rapidly due to the separation from fiber in the whole fruit,” Parry-Jones explained.
“A spike in blood glucose levels before bed will lead to a subsequent crash as the body releases insulin.”
“Poor sleep in turn increases cortisol levels the following day,” Parry-Jones pointed out.
If you are trying the cortisol cocktail, Edwards recommends having it earlier in the day alongside a meal to lessen the blood sugar spike.
For some, the cortisol cocktail may also lead to digestive issues.
“The sparkling water in the recipe may cause digestive symptoms such as bloating, reflux, or gas, again potentially leading to poor sleep,” said Parry-Jones.
You probably won’t experience any significant stress-relieving benefits from this wellness drink.
“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,” said Parry-Jones.
Edwards agreed. “It might support the optimal stress response, but dosage is important. The drink contains lowish amounts of ingredients and nutrients, meaning its potency is also low.”
Plus, stress is rarely solved with a single mocktail.
“I’d encourage people to think about their overall lifestyle, nutrition as a whole, sleep and movement, rather than focusing on one drink,” Edwards said.
“Look at the bigger picture, rather than overly focusing on one ‘quick fix’.”
And if you are feeling better after drinking it? It might be something else.
“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 pointed out.
That doesn’t mean it’s all bad. But the experts noted that meaningful stress relief and cortisol balance almost always come from more personalized interventions, which may involve working with a healthcare professional.
