Could the cortisol cocktail really lower your stress levels?

Food and health trends disappear as quickly as they arrive on social media, but the ‘cortisol cocktail’ seems to have staying power. So, could this drink actually help lower your stress levels?

What’s the cortisol cocktail theory?

Picture it: your shoulders are brushing your earlobes, that jaw is gripping for all it’s worth and you have the heart rate of someone on the wrong side of their optimum caffeine dose.

You’re stressed.

While the strain makes itself known in your tensed muscles, it’s also having a less obvious impact on your body. It causes our adrenal glands to pump out cortisol – also known as the ‘stress hormone’.

Just like stress itself, cortisol isn’t all bad – it’s actually essential for our wellbeing. But having too much (or too little, for that matter) isn’t great for our health.

So how could a drink help keep your cortisol levels healthy?

The cortisol cocktail is made primarily from orange juice, coconut water and a little sea salt – although over time people have added other ingredients, like magnesium.

Some people think the vitamin c in the orange juice, potassium in the coconut water and sodium in the sea salt, help to ‘revive’ the adrenal glands – which are responsible for making cortisol. Their theory is that, when we’re stressed, the glands become fatigued from producing so much of this hormone.

People claim this cocktail will help control your blood pressure, make you less likely to gain weight and help improve your metabolism.

So, does it work?

“As a registered dietitian, I would say there’s currently no scientific evidence to suggest that a drink made from orange juice, salt and coconut water can lower cortisol levels,” says Nichola Ludlam-Raine, spokesperson for the British Dietetic Association.

So that’s a no, then.

“While orange juice provides vitamin C and coconut water contains electrolytes, there’s nothing in this particular combination that directly influences cortisol.”

University of Leeds’, Prof Daryl O'Connor has conducted research into the impact of lifestyle factors (including diet) on cortisol levels. He’s also unconvinced – to say the least.

“I’d like to see the evidence,” he says. “Where are the randomised controlled trials showing this type of supplementation reduces cortisol levels or stress levels more generally?

“As far as I’m aware such evidence does not exist for the ‘cortisol cocktail’.”

O’Connor does point out that those who add magnesium to the drink could, in theory, get some kind of related health benefit, but that would be minimal.

“There is some limited, but suggestive evidence that magnesium supplementation may have beneficial effects on subjective anxiety,” he says.

How do you know if you have high cortisol levels?

“Having a blood or saliva test is the only way to definitively know whether your cortisol levels are high,” says O’Connor.

It’s normal for them to fluctuate throughout the day, with high levels in the morning and low levels at night, which most people won’t notice.

“However, some symptoms of chronically high cortisol levels are weight gain, particularly in the face and abdomen, increased appetite and muscle weaknesses.

“There may be other symptoms, which are associated with high stress levels, such as anxiety, mood swings, irritability, difficulties concentrating and sleep disturbance.”

What’s the relationship between diet and cortisol levels?

It works both ways – your diet can raise (or lower) your cortisol levels, but high cortisol levels can also impact your diet, says O’Connor. He has been directly involved with research examining this.

“We’ve found that individuals who release greater amounts of cortisol in response to stressors in the lab are significantly more likely to eat high fat, high sugar, energy-dense snacks on days when they experience stressors.

“We’ve also found similar results in children as young as eight or nine years old. We’ve also conducted two meta-analyses – in adults and in children. The evidence confirms that stress is associated with increased consumption of unhealthy foods and a reduction in healthy food intake.

“Therefore, it’s incredibly important that people are aware of how stress can influence our eating behaviours.”

And as we’ve mentioned, the food you’re eating can also play havoc with your cortisol levels.

“Diet is hugely important for cortisol levels. Caffeine, alcohol and diets high in refined sugars and processed fats all influence cortisol levels,” says O’Connor.

What should you eat to lower your cortisol levels?

Ludlam-Raine says there are lots of changes you can make to help regulate your cortisol levels.

Balanced meals: “Meals containing protein, wholegrains and healthy fats help to stabilise blood sugar, which in turn can reduce unnecessary spikes in cortisol.”

Fibre-rich foods: “Fruit, vegetables, wholegrains and pulses support gut health, and with around 70% of immune cells in the gut, the gut-brain axis plays an important role in mood and stress regulation.”

Fermented foods: “The likes of kefir, live yoghurt, sauerkraut and kimchi may also support gut-brain communication.”

Magnesium-rich foods: “Such as nuts, seeds, leafy greens and wholegrains may help support relaxation.”

Limiting some drinks: “Keeping to less than 400mg of caffeine a day and limiting alcohol consumption to no more than 14 units a week can reduce sleep disruption and support the body’s natural stress response.

“Of course,” says Ludlam-Raine, “nutrition is just one piece of the puzzle. Regular movement, good sleep and stress-management strategies (being in nature helps with this!) are equally important.”

Disclaimer: This article is not a substitute for proper medical diagnosis or dietary advice given by your doctor and dietitian. Please contact your GP for tailored support and advice.

Originally published October 2025

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