Both creamy lemonade and adrenal cocktail recipes are trending all over TikTok right now and for good reason. They’re tasty, refreshing, easy to make and packed with minerals that work to replenish your adrenal glands and balance hormones as a result.

But, like anything, *ESPECIALLY* things that are trendy, they’re not cure-all recipes and you should definitely have all the facts before you jump on the bandwagon.

Also, if you decide you do want to partake, you’re also going to need some delicious recipes (I combined both concepts to pack a tasty two in one punch).

Read on for everything you need to know regarding adrenal cocktails including how they work, hormone health benefits, key ingredients, a delicious creamy lemonade adrenal cocktail recipe and more.

WHAT IS CREAMY LEMONADE?

The concept of a creamy lemonade was popularized on TikTok and is essentially whole lemons blended then strained (which imparts a super zingy, refreshing flavor) and then whisked with condensed milk and poured over ice, which gives it a cool and creamy slightly sweetened taste and texture. 

WHAT IS AN ADRENAL COCKTAIL?

An adrenal cocktail, or more appropriately called a “mocktail” as it does not contain alcohol, is a drink rich in key vitamins and minerals that support adrenal function and overall hormone balance.

HOW DOES AN ADRENAL COCKTAIL WORK?

To understand the hormone health benefits of an adrenal cocktail, it’s important to have a basic understanding of how your adrenal glands work.

Your adrenal glands sit on top of your kidneys and are part of the hypothalamus-pituitary-adrenal axis, better known as the HPA-axis. These three endocrine glands form a complex feedback loop to regulate hormone production and use.

The adrenals create a number of hormones, including stress hormones cortisol, aldosterone, and adrenaline, which do everything from properly maintain your energy levels throughout the day to increasing your heart rate and blood pressure if needed (part of your “fight or flight” response necessary for survival).

As long as your hormones stay balanced, the adrenals can carry out their tasks, keeping you feeling energized and even keel throughout the day.

However if you’re chronically stressed (which let’s be real, it’s hard not to be these days!) your adrenals become overstimulated by the constant demand to output more cortisol, which requires A LOT of energy and nutrients. The more your stress system is activated, the more it depletes vital nutrients needed for hormone balance.

Coming full circle, providing our stress hormones with these valuable vitamins and minerals works to repair damage caused by chronic stress and counter our body’s stress response, which then gives our adrenals a chance to heal. And the adrenal cocktail contains three essential nutrients that work to do just that!

WHAT’S IN AN ADRENAL COCKTAIL RECIPE?

The three main components of an adrenal cocktail are:

+ VITAMIN C 

When you experience stress, the adrenals’ use vitamin C to make more cortisol and other hormones. Thus, this vitamin needs replenishing frequently. It also works to heal your body from stress related damage. I use freshly squeezed lemons in this adrenal cocktail recipe, which are packed with vitamin C.

+ SODIUM 

Our adrenals secrete a hormone called aldosterone, which controls our ability to hold onto sodium. The stronger our adrenal glands, the stronger our aldosterone levels, and the better our ability to hold onto salt. On the flip side, if we have weakened adrenals (due to chronic stress) then we have lower aldosterone and lower sodium.

And when we have lower sodium, we lose water and blood volume, which can lead to feeling lightheaded, chronically dehydrated and fatigued (three of the most common symptoms of adrenal dysfunction aka “adrenal fatigue”). I like to use Celtic sea salt in this recipe, more on that below.

+ POTASSIUM

Potassium works closely with sodium to help maintain fluid balance in your body and keep blood pressure levels stable. When your adrenals become overwhelmed due to chronic stress, they struggle to produce sufficient amounts of hormones (such as cortisol), which can lead to imbalances in hormones your body needs to regulate fluids, leading to an electrolyte imbalance.

Therefore adding in potassium works to replenish electrolytes and nourish your adrenals. I love using coconut milk in this creamy lemonade for its high potassium content and creamy texture. 

TYPICAL INGREDIENTS IN AN ADRENAL COCKTAIL RECIPE

The OG adrenal cocktail recipe, created by Susan Blackard, NP, ND, PhD, contains the following three ingredients:

+ CITRUS

Due to its high vitamin C content, most adrenal cocktail recipes contain 1/4 to 1 cup of freshly squeezed orange juice. Vitamin C rich substitutes often include lemon or lime juice. 

+ SALT

An obvious choice for sodium, I recommend either 1/4 tsp Pink Himalayan Salt (unrefined with a higher iron content) or Celtic Sea Salt (unrefined, easily absorbed by the body and rich in magnesium).

+ CREAM OF TARTAR

High in potassium and dissolves easily in citrus juice (without affecting the taste).

TYPICAL INGREDIENTS IN CREAMY LEMONADE

+ WHOLE LEMONS

Instead of using just lemon juice, a traditional creamy lemonade has you blend the entire lemon first, then strain, to give it an extra zingy, refreshing flavor. 

+ CONDENSED MILK

While the traditional creamy lemonade recipe calls for condensed milk (which gives it a creamy, slightly sweetened taste) I like to substitute coconut milk and raw honey in this recipe, which provides a similar taste and texture as well as additional health benefits. 

+ ICE 

You’ll want to pour your creamy lemonade over ice (or some recipes have you blend ice in with the lemons) to keep your creamy lemonade as cool and refreshing as possible. 

BENEFICAL CREAMY LEMONADE ADRENAL COCKTAIL RECIPE ADD-IN’S

+ COCONUT MILK

While the traditional creamy lemonade recipe calls for condensed milk, I prefer swapping it for coconut milk, which is a creamy, dairy-free alternative that also adds some healthy fats to help keep blood sugar levels stable.

+ RAW HONEY

Adding a little bit of raw honey in this recipe is a great way to substitute for the sweet taste you would get if using condensed milk, while also providing an anti-inflammatory and anti-fungal boost. 

+ FRESH GINGER

I love adding in fresh ginger to this creamy lemonade adrenal cocktail recipe as it adds a zingy flavor and promotes optimal digestion, lowers inflammation and can even help relieve menstrual cramping and headaches (aka it’s a great addition to incorporate during your luteal phase). 

+ ELIX CYCLE BALANCE BLEND

If you want a serious hormone balancing boost, try adding a dropper full of Elix’s Daily Harmony or Cycle Balance Blend, which are medicinal herbal formula’s clinically proven to treat the root cause of menstrual symptoms (buh bye pms, hello happier periods). You can also use my code SOFRESH20 to save 20% off.

WHEN TO DRINK YOUR ADRENAL COCKTAIL

While it’s safe to enjoy your adrenal cocktail at any time throughout the day, the most effective time to drink it is between 10 am to 2 pm, when your stress hormones are naturally lower (which is why your energy dips and you tend to get that “afternoon slump.)” I personally enjoy mine right after lunch, which helps to curb my blood sugar and satisfy my sweet tooth.

**Please keep in mind this drink is NOT a meal replacement, rather a whole food supplement meant to be enjoyed before or after meals.

DOES AN ADRENAL COCKTAIL HELP WITH WEIGHT LOSS?

While an adrenal cocktail does not directly influence weight loss, it does work to nourish your adrenals, so that they can produce and regulate hormones (especially your stress hormones!) effectively. And your stress hormones do directly affect your weight, with cortisol stimulating your fat and carbohydrate metabolism and weight loss.

Bottom Line: The more balanced your hormones are, the easier it will be to maintain a sustainable, healthy weight.

DO YOU NEED AN ADRENAL COCKTAIL?

Let’s be real, nobody NEEDS an adrenal cocktail to survive. That being said, I personally think they’re a fun, easy and delicious way to incorporate an abundance of vitamins and minerals that work to nourish your adrenals in times of stress. Think of it as a supplement, aka it’s not a meal replacement or cure-all, rather a little boost that should be used in tandem with other hormone healthy habits to promote overall wellbeing. 

DO YOU HAVE ADRENAL FATIGUE?

After reading all of this, you might be wondering if you have adrenal fatigue. First, it’s important to know that while “adrenal fatigue” is a popular term, it’s actually incorrect, as your adrenals don’t actually get fatigued.

The proper terminology for what you might be feeling is HPA axis dysfunction, which happens as a result of chronic stress. Overtime, the adrenals become desensitized and stop properly responding, leading to dysfunction in the HPA axis feedback loop.

COMMON SYMPTOMS OF HPA AXIS DYSFUNCTION AKA ADRENAL FATIGUE, INCLUDE: 

+ Constant fatigue/exhaustion

+ Feeling wired but tired

+ Wakeup groggy even after a decent night’s sleep

+ More energy at night/trouble falling asleep

+ Salt or sugar cravings

+ Dizziness/feeling lightheaded

+ Low libido

+ Brain fog

+ Stubborn abdominal fat

+ Blood sugar instability

OTHER TIPS TO SUPPORT YOUR ADRENALS

If you suspect you have HPA axis dysfunction, dysregulated cortisol levels or a hormone imbalance, you can take this free quiz to investigate further.

Additionally, you can begin implementing some of the tips below (along with making your delicious adrenal cocktail) to nurture your adrenals.

+ Eat a nourishing breakfast

+ Lower caffeine intake (or at the very least avoid drinking it on an empty stomach)

+ Opt for lower impact exercise 

+ Take B Vitamins

+ Prioritize sleep (and go to bed before 10 pm)

+ Hydrate regularly

+ Include protein, fat and fiber at each meal or snack

+ Replace depleted vitamins and minerals (vitamin C, magnesium, sodium, potassium)

+ Get outside

+ Build stress-reducing activities into your daily routine (walking, breath work, meditation, rest, etc.)

MORE MOCKTAIL + ADRENAL COCKTAIL RECIPES

+ ORANGE CREAMSICLE ADRENAL COCKTAIL RECIPE 

+ STRAWBERRY LEMONADE ADRENAL COCKTAIL RECIPE

+ SLEEPY GIRL MOCKTAIL RECIPE

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Creamy Lemonade Adrenal Cocktail

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This dairy-free creamy lemonade adrenal cocktail recipe combines two TikTok trends for a delicious, refreshing, health + hormone boosting beverage.

PREP TIME:	TOTAL TIME:
00:00 Mins	00:05 Mins

• Author: Lauren Chambers

• Servings: 2-4

• Recipe Type: beverage

• Cuisine: American

Ingredients

• 2 large (or 4 small) lemons, washed and cut into quarters
• 2 cups cold water
• 1 tbsp raw honey
• 1 small knob freshly peeled ginger (about 1 inch or tbsp minced)
• 1/2 tsp sea salt
• 1 cup full-fat, unsweetened coconut milk
• 1/4 cup ice cubes for blending or serving (I love using this tray to make pebble ice!)

Instructions

1. Start by thoroughly washing your lemons and chopping into quarters, then add them to a blender along with the cold water, honey, ginger and sea salt.
2. Blend on high for about 40 seconds, being careful not to over-blend, which will make the creamy lemonade too bitter.
3. Strain the liquid using a fine mesh bag or strainer into a bowl, discarding the lemon pulp.
4. Rinse your blender thoroughly, then add the strained lemon juice mixture back in along with the cup of coconut milk (option to add ice cubes in here to make it thicker or you can reserve them to pour the mixture over ice if you prefer).
5. Blend for another 30-40 seconds, then transfer to a glass, pour over ice and enjoy! Store any leftovers back in the fridge, for up to three days.

Notes

*This recipe makes a good sized batch (either two large glasses (16 oz) or 4 smaller ones (8 oz). If not drinking it all, you can pour into a glass jar and keep in the fridge for up to 3 days.

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