Cortisol cocktail for weight loss: does it work?

Scrolled through wellness TikTok or Instagram lately? Then, you’ve probably seen plenty of posts about the cortisol cocktail for weight loss. This trending beverage — a mix of orange juice, coconut water, and salt — is said to reduce stress, boost energy, and even promote weight loss. 

But do those claims hold up? Is it really that magical of an elixir? Read on to learn the answers and what research and experts have to say about the cortisol cocktail for weight loss and other purported perks. 

A cortisol cocktail — also called an adrenal cocktail — is a non-alcoholic drink that fans say can energize, reduce stress, and promote weight loss. It’s typically made of orange juice, coconut water or cream of tartar, and salt. (Despite its name, it doesn’t actually contain cortisol or other hormones.) 

These ingredients deliver key nutrients: 

• Vitamin C (from the OJ)

• Potassium (from the coconut water or cream of tartar)

• Sodium (from the sea salt)

Together, they provide electrolytes that are thought to support hydration and energy levels. 

As its name suggests, a cortisol cocktail is believed to help balance cortisol, the body’s main stress hormone. It’s also a touted remedy for so-called adrenal fatigue, which proponents claim can cause symptoms such as burnout, low energy, and brain fog.

The adrenal glands are located on top of the kidneys and produce several key hormones, including:

• Cortisol, which helps regulate the body’s long-term stress response  

• Epinephrine (adrenaline), which triggers the body’s “fight or flight” reaction 

• Aldosterone, which helps maintain the balance of sodium and potassium in the body 

The idea is that boosting your intake (and, thus, levels) of certain vitamins and minerals may help reduce fatigue, dehydration, and even weight gain. In other words, it’s thought that these ingredients can improve adrenal function and alleviate the symptoms of adrenal fatigue.

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Is adrenal fatigue real?

Adrenal fatigue isn’t an official medical condition, according to the Endocrine Society and multiple research studies. It’s a popular but unproven term often used to describe tiredness, low energy, and brain fog that people tend to link to chronic stress and “overworked” adrenal glands.

So, there’s no scientific evidence to support adrenal fatigue as a true diagnosis. But that doesn’t mean the symptoms people experience aren’t real. 

“The term ‘adrenal fatigue’ refers to a real feeling people are experiencing,” says Richa Mittal, MD, a board-certified internist and obesity and lifestyle medicine physician. 

The symptoms of so-called adrenal fatigue can sometimes point to an actual medical condition like adrenal insufficiency or Addison’s disease. This happens when the adrenal glands can’t make enough of certain hormones, like cortisol, because they’re damaged or not receiving the right signals from the brain. 

Healthcare providers test for these conditions with blood work that measures cortisol and ACTH (a hormone from the brain that signals the adrenals). They may also do an ACTH stimulation test, which checks how your adrenal glands respond when prompted to make cortisol. Low results can confirm adrenal insufficiency.

In other words, if your adrenal glands truly aren’t making enough hormones, healthcare providers can test for that and treat it appropriately. But that’s very different from what’s described as “adrenal fatigue.”

Here’s the kicker: Adrenal fatigue is supposedly when your adrenal glands are overworked and not producing enough hormones because of high stress. In reality, the opposite tends to occur — during times of intense stress, the body actually produces more cortisol, not less. 

There is no scientific research or evidence that cortisol cocktails work for weight loss. In fact, there aren’t any studies on the specific combination of ingredients that make up the drink — likely because it was drummed up on social media.

But there is a link between cortisol and weight. 

“Cortisol levels increase in the body as a response to stress,” Dr. Mittal says. 

Short-term increases are normal — stress is part of life. But when cortisol stays high for long periods, it can contribute to unwanted effects like weight gain, sleep issues, and low energy.

Chronically high cortisol levels can stimulate your appetite (hello, stress eating) and redistribute fat toward the abdomen (hence, the term “cortisol belly”). They can also increase blood sugar and insulin levels, which may encourage fat storage and make it harder for the body to break down fat.

So, wouldn’t it be nice if you could just sip a cortisol cocktail, relax, and watch the stress (and extra pounds) melt away? Unfortunately, the body (and the beverage)  just don’t work that way.  

“There is no evidence that orange juice, salt, and coconut water are going to result in any change in terms of a person’s adrenal function [in general],” Dr. Mittal says.

That being said, some of the nutrients in a cortisol cocktail have been linked to weight management in small studies. 

• Potassium (from coconut water or cream of tartar): In a small study of 68 participants with metabolic syndrome, those who increased their potassium intake and engaged in moderate calorie restriction experienced an average weight loss of 9.36 kg (~21 pounds) after one year. It’s tempting to attribute the changes to the calorie restriction alone, but the study found that those who actually increased their potassium intake had a larger mean decrease in BMI. 

• Vitamin C (from orange juice): In a small study of 20 adults with overweight, people with adequate vitamin C levels burned about 25% more fat during exercise than those with low levels. After eight weeks of vitamin C supplementation, their ability to burn fat improved. This suggests that getting enough vitamin C may help the body use fat more efficiently and indirectly support weight management.  

While these small studies suggest certain nutrients might play a supporting role, the overall evidence is limited. So, it’s fairly safe to say that “a cortisol cocktail in itself is not going to help with weight loss without a calorie deficit,” according to Dr. Mittal.

Are there other benefits of cortisol cocktails? 

It’s unlikely that cortisol cocktails will affect adrenal function, but they may offer a few other wellness perks:

• Provide key nutrients. Orange juice provides essential vitamin C, Dr. Mittal says. Coconut water also provides essential potassium, making cortisol cocktails a source of vitamins and minerals.

• Support energy levels. This drink may give a mild energy boost. “Orange juice supplies glucose, a ready form of energy,” Dr. Mittal explains.

• Improve hydration. Water is generally the best source of hydration, but it’s not the only option. “Coconut water and salt contain electrolytes, including potassium and sodium, which likely would lead to better hydration status,” Dr. Mittal says. “If a person tends not to get enough water intake, this drink could provide hydration, which could also help increase energy levels.” 

“In general, the ingredients in this cocktail are not harmful,” Dr. Mittal says. However, cortisol cocktails aren’t safe for everyone. 

Sea salt is a key ingredient, and people who need to limit sodium — such as those with high blood pressure, heart disease, or kidney issues — should be cautious. That’s because excess sodium intake has been linked to a higher risk of stroke and worsening heart disease.

“If a person has high blood pressure, they may want to avoid excess salt intake if they are drinking this often,” Dr. Mittal says. 

If you’re drinking cortisol cocktails regularly, too much sodium could actually work against your weight goals. Though researchers don’t fully understand why, there seems to be an association between sodium intake and obesity-related outcomes, such as BMI, body weight, and waist circumference.

It’s also worth noting that most people don’t need the additional sodium found in cortisol cocktails. In fact, the average American already consumes 50% more sodium than the recommended daily intake.

Another potential issue with the cortisol cocktail is its sugar content, which mainly comes from orange juice. While OJ offers vitamin C, it’s also high in natural sugars and can raise blood sugar quickly.

“Those who have pre-diabetes or diabetes may want to avoid high-glycemic beverages like orange juice, which could raise blood sugar,” Dr. Mittal says.

Even for people without diabetes, frequent sugary drinks can cause energy spikes and crashes, making weight management harder. And if you’re considering a cortisol cocktail for its supposed slim-down perks, adding extra sugar to your diet may do more harm than good.

A cortisol cocktail on its own isn’t enough for sustainable weight loss, and it may pose some risks for certain people. That said, if you still want to try it, here’s how to make one.

Cortisol cocktail recipe 

There’s no single official recipe for a cortisol cocktail, so feel free to adjust the ingredient ratios to your taste.

Here’s a common version you’ll see online:

• 4–8 oz orange juice (about ½ cup)

• 4–8 oz coconut water (about ½ cup)

• Pinch of sea salt (about 1/16 teaspoon)

Some variations call for a ¼ teaspoon of cream of tartar mixed with water as a potassium-rich alternative to coconut water. Others add optional ingredients such as magnesium powder, lemon juice, and/or sparkling water.

So a cortisol cocktail likely isn’t going to do the trick if your goal is to lower your cortisol levels. But there are other, more effective, and far more proven strategies for reducing the hormone and your stress levels overall.

1. Get enough sleep. Research shows that cortisol levels naturally drop in the evening and during sleep. Aim for 7–9 hours of sleep per night to ensure your mind and body get plenty of rest and are better prepared to regulate stress.

2. Restore circadian rhythms. Going to bed early and waking up with the sun can help synchronize your sleep-wake cycle to your body’s natural clock, Dr. Mittal says. This can help regulate your body’s stress response and, in turn, keep cortisol levels in check. 

3. Stay active. Regularly moving your body can help normalize daily cortisol rhythms. Plus, physical exercise is an effective stress reliever and offers a host of other benefits, Dr. Mittal says.

4. Eat a balanced diet. Certain dietary patterns may be more likely to reduce cortisol. One example? The Mediterranean diet. When followed long-term, this eating style has been shown to reduce cortisol levels in the morning.

5. Find ways to cope with stress. This can be easier said than done. Some ideas include eating a nutrient-rich diet, journaling, connecting with loved ones, and seeking support when needed. Mindfulness techniques like meditation, yoga, and breathing exercises can also be helpful relaxation tools.

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There are many factors that influence weight loss. “Genetics, environment, lifestyle habits, health conditions, and medications are all at play,” Dr. Mittal says. 

So, sipping on a cortisol cocktail likely won’t make or break your weight loss success — but other tactics might. Here are some evidence-based strategies: 

• Exercise regularly. Building muscle helps burn more calories. Routine exercise can alter body composition by increasing muscle mass and reducing body fat. Even low-impact exercise like walking can promote fat loss. You can start with just 2–3 days of light movement per week and work your way up to strength training exercises. Be sure to talk to your healthcare provider before making drastic changes to your exercise routine. When in doubt, start low and go slow. 

• Eat a nutritious diet. Protein is associated with building muscle, but don’t forget about dietary fiber. It helps you maintain a healthy weight by regulating appetite. Specifically, fiber reduces hunger and increases satiety, which can help prevent weight gain. Fiber-rich foods include fruits, vegetables, whole grains, legumes, nuts, and seeds.

• Don’t overlook sleep. Getting ample shut-eye sleep has a variety of benefits, including weight loss. Better sleep health is positively correlated to greater weight and fat loss.

• Stay in a calorie deficit. Research shows that burning more calories than you consume — a calorie deficit — is one of the, if not the, most important factors in weight loss. While exercise can certainly help, reducing your calorie intake from food can play a key role. Just keep in mind that cutting down your cals too much has been found to increase cortisol levels in some people. Using a calculator like the one below can help you figure out a safe and effective calorie deficit to lose weight while maintaining healthy cortisol levels (and healthy nutrition!). 

All that said, if you’re looking for additional support, it’s a good idea to consult a healthcare provider, such as one through Ro. 

Depending on your goals and health status, they may recommend FDA-approved weight loss medications, such as Wegovy and Zepbound. When combined with a balanced diet and regular exercise, these meds can support significant weight loss — up to 20.9% of body weight in 72 weeks on the highest Zepbound dose, according to clinical trials. 

To find out if some of the options at Ro might be a good fit for you, start by completing our quick questionnaire.

Despite how viral they are on social media, cortisol cocktails aren’t a magical slim-down solution. Here’s what to keep in mind: 

• The cortisol cocktail trend is exactly that: a trend. It’s popular on social media, but it’s not supported by any scientific evidence.

• Some ingredients in cortisol cocktails are potentially unsafe for those with certain medical conditions. Cortisol cocktails contain sodium and glucose, which may pose risks for those with high blood pressure and diabetes, respectively.

• Staying in a calorie deficit is a proven way to promote weight loss. You can achieve this with a balanced diet and regular exercise routine.

• Healthy lifestyle habits may also help lower cortisol levels naturally. Experts recommend making sleep a priority and practicing stress-relieving activities, such as mindfulness, movement, or spending time outdoors.

• If you’re struggling to lose weight, reach out to a healthcare provider for additional support. You may be a candidate for FDA-approved treatments like Wegovy or Zepbound, which, when paired with healthy habits, can help you reach and maintain your goals.