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What’s the science behind the summer ‘Cortisol Cocktail’ trend everyone’s talking about?

These mocktails purportedly support relaxation, stress reduction, and healthy adrenal function.

Photo credit: Canva

As non-alcoholic socializing grows, people are increasingly seeking non-booze options to unwind.

Science confirms what many of us already feel—we're stressed. The eighth edition of the Censis-Eudaimon report, which analyzes the relationship between work, companies, and employee well-being, revealed that 31.8% of people feel “close to burnout” due to workplace stress. Meanwhile, as non-alcoholic socializing continues to grow, with sober bars and events gaining popularity, people are seeking booze-free options to help them unwind. Enter the latest trend promising relaxation without the hangover: Cortisol Cocktails.

These viral drinks—available in various flavors and colors—are alcohol-free beverages made with ingredients that purportedly lower cortisol, restore energy, relieve tension, and balance hormones. But is this just a catchy, alliterative name? Or could cortisol cocktails actually deliver on their promises? Let's dive in.

 woman, mocktail, drinking, juice, non-alcoholic Cortisol prepares your body for “fight or flight” situations, but shouldn't produce too much of it.  Photo credit: Canva  

 

So, what is cortisol?

 

First things first: Cortisol is a steroid hormone produced in the adrenal glands (which sit atop the kidneys), often called the “stress hormone” because your body releases more of it when facing physical or emotional stress. By regulating the body's stress response, cortisol prepares you for “fight or flight” situations. This isn't necessarily bad—producing cortisol is valuable for the body, as it plays a vital role in regulating metabolism, inflammation, and blood sugar levels, while helping to balance our circadian rhythm. However, like everything in life, beware of excess cortisol. While temporary increases are healthy and normal, chronically elevated cortisol keeps you in a constant state of stress and can lead to harmful long-term effects, including anxiety, depression, irritability, fatigue and sleep problems, increased weight gain (especially around the abdomen), and memory problems or brain fog.

The science behind cortisol mocktails

 

While there are plenty of ways to lower cortisol, like spending time in nature and maintaining positive social interactions, these solutions lack one thing: deliciousness. (Another non-delicious yet interesting cortisol fact: a 2023 study found that laughter is a great way to lower cortisol levels, noting that “spontaneous laughter is associated with greater reduction in cortisol levels as compared with usual activities, suggesting laughter as a potential adjunctive medical therapy to improve well-being.”)

Cortisol mocktails—also called “adrenal cocktails”—are alcohol-free beverages concocted with a medley of ingredients that purportedly support relaxation, stress reduction, and healthy adrenal function. While no drink can “cure” stress, these beverages contain ingredients that are associated with managing cortisol and offer other beneficial qualities.

via GIPHY

Research shows that adaptogens like ashwagandha, rhodiola, and holy basil help the body adapt to stress and may lower cortisol levels. The same goes for foods rich in vitamin C—think bright citrus fruits, berries, and pineapple. Meanwhile, a dash of magnesium can support muscle relaxation and stress response, and L-theanine (an amino acid found in green tea) promotes relaxation without causing drowsiness.


 

Three cortisol mocktail recipes to try this summer

 

(1) Tropical pineapple coconut mocktail

 

This refreshing drink combines pineapple and coconut water, creating a dynamic combo for supporting adrenal health. Pineapple is sweet and loaded with vitamin C, which is especially essential for adrenal function, as the glands use large amounts of it to produce stress hormones and combat oxidative stress. Coconut water, on the other hand, is naturally high in potassium, magnesium, and sodium: three electrolytes essential for maintaining fluid balance and proper adrenal gland activity.

Ingredients:

 
  • ½ cup cubed pineapple
  • ¾ cup coconut water
  • 1 lime, juiced
  • ½ tsp monk fruit sweetener (or honey)
  • ¼ tsp sea salt
 

Instructions:

Blend all ingredients for 20–30 seconds until smooth. Pour over ice and enjoy. This tropical treat provides vitamin C, potassium, magnesium, and vitamin B6—all while making you feel like you’re getting ready for a vacation.

 group, mocktail, drinking, juice, non-alcoholic Green tea, pineapple, and coconut water are all associated with lowered cortisol levels. Photo credit: Canva

Calming matcha lemon balm mocktail

 

Green tea is a natural wonder, offering a ton of health benefits and bringing even energy without any jitters, spikes, or crashes. That’s because of its natural contents: caffeine and L-theanine, an amino acid that promotes relaxation and supports healthy sleep and stress levels. A 2022 study found that increased consumption of green tea led to significantly reduced levels of elevated stress hormones like cortisol in teenagers.

Ingredients:

 
  • 1 cup sparkling water
  • ⅓ tsp matcha green tea powder
  • 1 inch cucumber, sliced
  • 2-3 fresh lemon balm leaves (or 1 lemon balm tea bag, brewed and cooled)
  • Juice of ½ lime
  • Natural sweetener to taste
  • Ice
 

Instructions:

Muddle cucumber and lemon balm in a shaker. Add matcha, lime juice, sweetener, and ice. Shake well, strain into a glass, and top with sparkling water. Garnish with lime and cucumber slices.


 woman, mocktail, drinking, juice, non-alcoholic Keep in mind, cortisol mocktails are not magic potions. Photo credit: Canva

 

Sleepy girl mocktail

 

Ideal for winding down, this delicious nightcap combines magnesium with the naturally occurring melatonin present in cherry juice that supports sleep and relaxation.

Ingredients:

 
  • 1 tsp magnesium powder (berry-flavored works great)
  • 2 oz organic tart cherry juice
  • 10 oz sparkling water
  • Ice
 

Instructions:

Combine magnesium powder and tart cherry juice in a glass. Top with sparkling water and ice. Sip in bliss as you prepare for a restful night.

via GIPHY

The bottom line

 

It’s important to keep in mind that cortisol mocktails aren’t magic potions. Don’t look to social media for cure-alls or for alternatives to medicine or a doctor’s advice, either.

“If you think there’s something wrong with your hormone levels, it’s so, so critical to seek the help of an endocrinologist instead of trying to do your own research to diagnose and treat yourself,” says Christine Byrne, dietitian and owner of Ruby Oak Nutrition, to CBS News. “Lots of influencers and wellness companies prey off people with difficult-to-diagnose symptoms by blaming these symptoms on vague problems like hormone imbalance or adrenal fatigue, then selling a supposed solution. But most of this stuff isn’t evidence-based or thoroughly tested.”

While these mocktails aren't substitutes for medical treatment of chronic stress, they offer a delicious and supportive addition to your stress-management routine. (Be sure to incorporate other essential lifestyle factors like adequate sleep, regular exercise, and stress management techniques like yoga and meditation.) The next time stress weighs heavily on you, remember that relief might be just a sip away. Cheers!

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These are 7 things they don't tell you about living with PCOS.

It was a cold, dreary day during my freshman year of college when the doctor said life-changing words:

“You have PCOS," she said unemotionally as she scribbled words on her notepad.

It wasn’t exactly a surprise. My older sister was diagnosed a few years before too, and we’d both experienced the same symptoms leading up to the diagnosis. Still, it wasn't a thrilling thing to be told.

Polycystic Ovary Syndrome (PCOS) is a hormonal endocrine disorder that affects between 1 in 10 and 1 in 20 women of childbearing age. As many as 5 million women in the United States could be affected, and many cases are undiagnosed. PCOS can cause irregular periods, infertility issues, and drastic changes in appearance, including acne, facial hair, and weight gain.

Being a teenager was already frustrating, but then my health decided to throw that curve ball.

So what did I do? I started running — a lot. Running eventually became my physical and mental refuge. It was a way to release my anger at what I thought was an attack on my womanhood and a way to tone up the parts of my body I had control over.

I completed the San Francisco Rock n' Roll Half Marathon in April 2015. Image from the author, used with permission.

I also changed the way I ate, and I started trying to find a therapist who wouldn't break my bank account.

But the most decisive and important things I've learned, and am still learning, aren't the things my doctor told me during that first appointment. Instead, this illness has taught me about the nitty-gritty of struggling with chronic illness, the gross and empowering things that medical textbooks won't teach you.

Here are some of those lessons that I — and many who have struggled with chronic illnesses — have learned during the journey.

1. My weight doesn’t define me.

Weight dominates women’s magazines. And every day, we’re given information about weighing too much or too little and which bodies are real and which aren’t.

You know what body is real? Yours.

When I found out I had PCOS, I trained for a half marathon, started doing yoga, and changed my diet, thinking that I could slim down to the dream image of my body I had in my head.

Ultimately, I lost a total of five pounds in one year. It was underwhelming, but I felt better than I’d felt during most of my young adult life during that year. My body, while large, gets me to work every day, runs half marathons in different cities, and does some pretty cool things in between. I’ve learned to be grateful for it, at all of its various shapes and sizes.

2. Just because it makes others uncomfortable, doesn’t mean I shouldn’t discuss it.

A lot of people don’t know about PCOS, and most of them don’t want to know more.

PCOS looks pretty different for everyone, but some commonly involved are weight gain, depression, body hair, and infertility. And those aren’t exactly pleasant. Unfortunately, there isn’t a lot of science out there on how to properly address PCOS just yet, leading to it being commonly misdiagnosed.

When I tried talking about my disease publicly, people were disgusted by it, and I also felt like they didn’t understand how a syndrome like mine could change my life so much. But here’s the thing:

When I talked about PCOS with friends who I trusted, I was more relieved and encouraged. Allowing the people I loved to help me through my health issues made a huge difference, and I’m better for it.

3. I don't need to be a doormat for terrible dates.

I grew up being told that I was intelligent and beautiful (because encouraging parents rock), but PCOS took a bit of a toll on my confidence when it came to dating. And sometimes, when I was getting used to my syndrome, I let society’s standards of worth dictate how I responded to romantic partners.

If someone indicated they were attracted to me, I felt like I had to be grateful for their interest. In turn, I became a doormat for terrible dates, and I accepted the love I thought I deserved because I thought I should be happy with what I got.

I learned quickly, though, that this couldn’t be further from the truth. But it took some heartache, self-reflection, and real talk from friends and family to get there.

4. Infertility is a big issue, but there are options.

I know, I know. Infertility probably isn't something a normal 18-year-old thinks about. But I've always known that I wanted a family of my own one day.

The great thing is there are plenty of resources, scientific breakthroughs, and support systems for people who struggle with infertility. Over the years, I have slowly found other women with PCOS who want to have kids. They are finding their own ways forward, whether that's through medicine, adoption, or in vitro fertilization.

There are options. There are almost always options. You just have to look.

5. Depression does not own me.

Depression is a common symptom of PCOS, and there are days when it's incredibly hard for me to get out of bed.

There are times, all too often, when my life seems amazing on the surface, but I’m crumbling inside. But here’s the thing I've learned: I have power.

I have the power to do things I know will improve my mood, like running, spending time with friends, and going to therapy. I've slowly learned (and am still learning!) the importance of self-care and the reality that self-care looks different for everyone.

Having power doesn’t mean there won’t be difficult days, but it does mean that eventually, I can get through my issues.

6. I enjoy food, and I should keep on enjoying it.

I’m a southern-raised American. I love good food. Like shrimp and grits, and spaghetti, and gelato! I still enjoy all those things and more. Unfortunately, PCOS isn’t exactly a fan of those foods or of carbs or sugar in general.

So while I indulge every now and then, I also focus on balance, and on keeping things in moderation. It keeps my hormones — and my taste buds — pretty happy.

7. I am not PCOS.

I have a syndrome. A frustrating syndrome. A highly under-researched syndrome. I have trouble losing weight, I have facial hair, and I struggle with depression daily.

But I am still not that syndrome.

I’m a writer, a reader, a runner, a traveler, and a Harry Potter fanatic. I am a multilayered person who laughs and drinks and has fun. I sometimes talk too much, put my foot in my mouth, and make really goofy mistakes.

I do all those things because I'm Kayla, not PCOS. And that is the most valuable lesson of all.

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