Three years later from when the trend first began, adrenal cocktails (also known as cortisol cocktails) are still going strong!

And I totally get why. They’re tasty, refreshing, easy to make and packed with minerals that work to replenish your adrenal glands and balance hormones as a result.

I also love how hydrating they are (aka nature’s gatorade) and especially crave them in the summer, which is when I tend to come up with some of my most fun and seasonal recipes. 

I’m so excited about my latest summer addition, this Hibiscus Cherry Limeade Adrenal Cocktail, which sneaks in even more flavor and nutrients thanks to the tart cherries and hibiscus tea (an absolute Vitamin C powerhouse).

While this adrenal cocktail takes a bit more planning and preparation than your average orange juice, coconut water + sea salt concoction, I can promise you it absolutely delivers in both taste and nutrients/benefits. Plus the cherry syrup makes a big batch that I keep in the fridge to use with iced lattes, matcha, tea, on top of yogurt parfaits or chia puddings, ice cream, etc. 

With that, let’s jump into more of the hormone healthy details, recipe and more!

 

WHAT IS AN ADRENAL COCKTAIL/CORTISOL COCKTAIL?

An adrenal cocktail, also known as a cortisol cocktail,  is an alcohol-free 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 tart cherries, freshly squeezed lime and hibiscus tea 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. The original recipe calls for cream of tartar, but you could also swap the sparkling water for coconut water which is also rich in potassium. 

 

TYPICAL INGREDIENTS IN AN ADRENAL COCKTAIL RECIPE

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

+ Orange Juice

Due to its high vitamin C content, most adrenal cocktail recipes contain 1/4 to 1 cup of freshly squeezed orange 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 ADRENAL COCKTAIL RECIPE ADD-IN’S

+ Hibiscus Tea

This vitamin C powerhouse has been linked to an abundance of hormone health benefits, from promoting egg maturation and a healthy ovulation to easing PMS and regulating your menstrual cycle. It’s also considered a cooling herb, making it perfect for summer and when you’re ovulating, aka your inner summer phase. 

+ Fresh Lime Juice 

Offers up more vitamin C to offset the affects of stress, along with a refreshing, tangy taste. 

+ Tart Cherries 

Along with Vitamin C, tart cherries are also rich in magnesium, a mineral that plays a role in regulating melatonin production (necessary for a good night’s sleep) and can help calm your body’s stress response. 

 

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.

**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 in this post (along with making your delicious hibiscus cherry limeade adrenal cocktail) to nurture your adrenals.

 

MORE ADRENAL COCKTAIL/CORTISOL COCKTAIL RECIPES

+ Cucumber Mint Cortisol Cocktail

+ Creamy Lemonade Adrenal Cocktail

+ Watermelon Mint Cortisol Mocktail

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Photography by Tanya Pilgrim