What Is a Cortisol Cocktail?

Videos on TikTok are pushing a so-called Cortisol Cocktail, and some of them are linked to coconut water brands. The claims are similar across posts: the drink is said to lower cortisol, increase energy, reduce tension, and even help balance hormones, a popular theme on social media.

One creator wrote under a video, “This is useful to drink until you start to feel better.” The same post added, “This drink provides everything your adrenal need[s] to start working.”

Another fan of the drink even said it helped her lose 54 pounds and noted that she now has “more energy” than she did before having kids.

Recipes vary, but the drink usually includes coconut water, fresh lemon or orange juice, magnesium powder, a small amount of salt, and sparkling water.

Does the Cortisol Cocktail actually work?

The drink comes with a lot of promises, and experts say there is a kernel of truth in some of them, though the claims are exaggerated. “Some ingredients in the so-called Cortisol Cocktail, like magnesium and electrolytes, do play a role in how our bodies manage stress,” says Samantha Cassetty, M.D., R.D., a plant-forward nutrition and wellness expert and co-author of Sugar Shock.

She explains that magnesium is often called a “relaxation mineral” because it helps regulate the nervous system and may help soften the impact of stress. “Electrolytes from coconut water, orange juice, and salt can support hydration, which is important for overall energy and mood,” Cassetty says. “However, no drink alone can significantly lower cortisol levels. These nutrients may help your body feel more balanced, but they’re not a magic bullet.”

Julie Upton, M.S., R.D., a registered dietitian based in the San Francisco Bay Area and co-author of Energy to Burn: The Ultimate Food and Nutrition Guide to Fuel Your Active Life, agrees. “There are several studies that suggest magnesium may help with the control of cortisol levels, but there are no randomized controlled trials that show a cause and effect,” she says.

Upton adds that the drink is surrounded by “more hype than true help” when it comes to cortisol control. “Coconut water has a health halo and naturally has magnesium, so that is likely why these cocktails have coconut water,” she says.

There is no research showing that this drink will lower cortisol, says Mir Ali, M.D., medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, CA. “Some of these ingredients may have mild anti-inflammatory effects, but I haven’t seen any convincing evidence that it will lead to significant results based on these ingredients,” he says.

Who might want to try it?

There is plenty of online buzz about how regularly drinking a Cortisol Cocktail can affect mood, sleep, and hormones. But in practical terms, it is mostly just another way to hydrate, according to Keri Gans, R.D.N., dietitian and host of The Keri Report podcast.

“A cortisol cocktail may help someone replenish fluids and electrolytes after prolonged exercise or excessive sweating,” she says.

For people with a magnesium deficiency, it could also help replace what is missing. A recent data analysis published in The Journal of Nutrition reviewed magnesium levels in more than 5,000 adults who took part in the National Health and Nutrition Examination Survey between 2021 and 2023. Using a blood magnesium threshold of less than 2.06 mg/dL, the researchers found that 67.8% of American adults may be at risk for chronic latent magnesium deficiency, a condition in which blood magnesium appears normal even though the body’s stores are depleted. The risk was even higher among people with diabetes and chronic kidney disease.

Still, for most people, the biggest benefit of the drink is hydration, not cortisol reduction, Gans says.

Is it safe?

Even if the benefits are uncertain, experts say the drink is generally safe.

“Generally, this type of homemade electrolyte drink is harmless for most people, especially when used occasionally to support hydration or replenishment,” Cassetty says. “But it’s important to understand that cortisol is a hormone—not something you can just ‘flush out’ with a drink.”

Magnesium is an important and useful mineral, but Cassetty notes that some people may experience diarrhea from it. “The juice is also high in sugar, and so if blood sugar management is an issue, juices should be avoided,” says Alissa Lupu, R.D., a nutritionist at NewYork-Presbyterian/Columbia University Irving Medical Center. “If sodium is restricted for cardiovascular concerns, again, this drink should be avoided.”

Cassetty also warns that the drink may create a false sense of security, causing people to skip addressing the real source of stress or exhaustion.

Another point to keep in mind: many Americans already consume too much sodium, and adding salt to drinks without a medical reason, such as heavy sweating from exercise or heat, could increase intake even more.

How to make a Cortisol Cocktail

If you still want to try it, the recipes vary a bit, but most versions follow this basic formula:

• 1 cup coconut water
• Juice from 1/2 lemon
• 1/4 cup orange juice
• 1 teaspoon magnesium powder
• 1/4 teaspoon salt
• Sparkling water on top

Can it help with weight loss?

The phrase “cortisol belly” often comes up in discussions about the drink. It is used to describe extra weight around the midsection, though it is not a formal medical term. While long-term high cortisol can influence how the body stores fat, sipping a Cortisol Cocktail is unlikely to reverse that, Gans says.

“There’s no evidence that a cortisol cocktail promotes weight loss or specifically reduces belly fat,” Gans says. “While chronically elevated cortisol can contribute to abdominal fat storage, drinking magnesium and electrolytes won’t make that fat disappear.”

Dr. Ali agrees that the drink by itself is unlikely to produce major weight loss. “This drink might be helpful to some people—if you’re drinking this, it might fill up your stomach so you eat less,” he says. “But 90% of weight loss is diet. If patients are careful with what they eat, they will be able to lose weight.”

What to do if you are worried about cortisol

If you are dealing with symptoms linked to chronically high cortisol, such as unexplained weight gain, fatigue, and muscle weakness, experts say not to rely on a homemade beverage. Instead, speak with a doctor. Those symptoms could be connected to an underlying medical condition, and a proper evaluation is important, Dr. Ali says.

If the issue is more about burnout, Cassetty suggests building a stronger stress-management routine. “That might include consistent sleep, regular movement, mindfulness or breathing exercises, and nourishing meals throughout the day,” she says. “While a drink like this may help you feel more supported, long-term cortisol balance comes from how you manage the stress itself—not just how you hydrate.”

Nutrition still matters a great deal in how you feel. “Focus on your overall eating habits rather than on a trendy drink,” Gans says. “Eating regularly, getting enough calories, and choosing a variety of nutritious foods can support your body's response to stress.”