Cortisol cocktails, also known as adrenal cocktails, are trending all over the internet 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, it’s not a cure-all 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 a fire cortisol cocktail recipe (which I’ve got you covered with below).

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

 

WHAT IS A CORTISOL COCKTAIL?

A cortisol cocktail, more widely known as an adrenal cocktail, is an alcohol-free drink rich in key vitamins and minerals that support adrenal function and overall hormone balance.

HOW DOES A CORTISOL COCKTAIL WORK?

To understand the hormone health benefits of a cortisol cocktail or 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 cortisol cocktail contains three essential nutrients that work to do just that!

WHAT’S IN A CORTISOL COCKTAIL RECIPE?

The three main components of a cortisol cocktail or 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 limes in this cortisol cocktail recipe, which are packed with vitamin C (and contain less sugar than oranges!)

+ 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 levels.

And when we have lower sodium levels, 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 aloe vera juice in this cucumber mint cortisol cocktail for its high potassium content and digestive boosting properties.

TYPICAL INGREDIENTS IN A CORTISOL COCKTAIL RECIPE

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

+ CITRUS

Due to its high vitamin C content, most cortisol 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).

BENEFICAL CORTISOL COCKTAIL RECIPE ADD-IN’S

+ ALOE VERA JUICE

If you’re not keen on using cream of tartar, aloe vera juice is a great potassium-rich alternative. I’m obsessed with this brand, which is extremely hydrating and anti-inflammatory, working to normalize pH balance, reduce yeast formation, and boost healthy gut bacteria.

+ COCONUT WATER

Another potassium-rich and more widely known alternative you can substitute in this recipe is coconut water, which adds a naturally sweet taste. This is my go-to brand (pure, potent and insanely delish).

+ CUCUMBER

I absolutely love adding in fresh cucumber to this recipe, which are naturally rich in electrolytes as well as lignans, an antioxidant that has been shown to reduce levels of cortisol in the body. 

+ FRESH MINT

Tastes so refreshing in this recipe and has been used as a natural remedy for centuries to combat digestive distress and provide a sense of calm/stress relief. 

 

WHEN TO DRINK YOUR CORTISOL COCKTAIL

While it’s safe to enjoy your cortisol cocktail any time throughout the day, the most effective time to drink it is said to be 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 a little 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 A CORTISOL COCKTAIL HELP WITH WEIGHT LOSS?

While a cortisol 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 A CORTISOL COCKTAIL?

Let’s be real, nobody NEEDS a cortisol 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, 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 A CORTISOL IMBALANCE?

After reading all of this, you might be wondering if you have a cortisol imbalance or “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 cortisol cocktail) to nurture your adrenals.

+ Eat a nourishing breakfast with 30g of protein

+ 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 CORTISOL COCKTAIL RECIPES + TIPS

+ STRAWBERRY LEMONADE ADRENAL COCKTAIL

+ CREAMY LEMONADE ADRENAL COCKTAIL

+ TIPS TO LOWER CORTISOL NATURALLY

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