If you’ve scrolled through wellness TikTok or Instagram lately, you’ve probably seen influencers mixing up “cortisol cocktails”—a blend of minerals, juice, and salt—promising everything from better energy to reduced anxiety and hormone balance. The idea sounds tempting: a simple morning drink that can soothe your nervous system and heal adrenal fatigue. But what’s actually happening in your body when you drink one?

For folks living with chronic illness, rare disease, or mental health challenges, it’s especially important to understand what wellness trends offer real support—and which might be more hype than help. Here’s what you need to know.

First, What Is a ‘Cortisol Cocktail’?

A cortisol cocktail is typically a mix of:

• Orange juice (for natural sugars and vitamin C)

• Pink Himalayan salt (for electrolytes like sodium)

• Cream of tartar or magnesium powder (for potassium and magnesium)

Some versions add coconut water, collagen, or adaptogenic herbs. It’s usually consumed first thing in the morning, before caffeine, with claims that it supports adrenal health and reduces cortisol—the body’s main stress hormone.

Why People Are Drinking These

Many people have chronic fatigue, deal with overstimulation, and are under-supported by traditional medicine. Cortisol cocktails are marketed as:

• A natural energy boost

• A fix for adrenal fatigue, which is not an official medical diagnosis

• A remedy for insomnia, burnout, or stress

• A hormone-balancing tool

For those who feel dismissed by doctors or are managing multiple conditions, this promise of gentle healing is understandably attractive.

But Do They Work?

Let’s break this down:

Hydration and electrolytes do have health benefits

Most Americans are slightly dehydrated, and chronic illness often comes with electrolyte imbalances. Sodium, potassium, and magnesium all help regulate nerve and muscle function, fluid balance, and—yes—stress response. So, if your diet lacks these minerals or you’re on medications that deplete them, a morning mix like this can be supportive.

Cortisol isn’t always the enemy

Cortisol is a natural hormone that follows a rhythm: It’s highest in the morning to wake you up, and it tapers at night. Spiking it isn’t always bad—and lowering it without cause isn’t always good. In fact, low cortisol can cause dizziness, fatigue, and anxiety. So, assuming that cortisol = bad oversimplifies the body’s needs.

What the Research Says

Cortisol is a glucocorticoid hormone that plays a key role in regulating metabolism, immune response, blood pressure, and stress adaptation. It follows a daily rhythm, peaking in the early morning and declining throughout the day—a pattern known as the diurnal cortisol curve. Disruptions to this rhythm are associated with chronic stress and conditions like fibromyalgia and chronic fatigue syndrome.

But that doesn’t mean that cortisol itself is harmful or should be “lowered” universally. Both elevated and blunted cortisol levels can be problematic depending on the context.

Electrolytes matter—especially for chronic Illness

Many chronic conditions (such as POTS, ME/CFS, and autonomic dysfunction) are associated with low blood volume or electrolyte imbalance. Sodium and fluid intake can help improve symptoms like dizziness, fatigue, and brain fog.

Some research has found that oral sodium loading increases blood pressure and reduces heart rate variability in patients with postural orthostatic tachycardia syndrome (POTS). This supports the idea that electrolyte drinks (like those in cortisol cocktails) may help regulate autonomic responses in certain chronic illness contexts.

Similarly, magnesium and potassium play key roles in stress modulation, sleep quality, and muscle function. A magnesium deficiency has been linked to heightened stress response and even depression.

What about sugary juice?

The glucose in juice may offer a short-term energy boost, particularly if someone is waking up with low blood sugar or hasn’t eaten in hours. However, drinking simple sugars without protein or fiber can lead to spikes and crashes in blood glucose, which may worsen fatigue or mood swings in the long run.

If you choose to drink a cortisol cocktail, consider pairing it with a balanced breakfast to avoid those crashes.

Are There Risks?

Too much salt

For people with high blood pressure, heart conditions, or kidney disease, adding extra salt (even the “natural” kind) can be dangerous. Always check with your doctor.

Not a replacement for medication or nutrition

If you’re managing chronic fatigue, dysautonomia, or other conditions, you likely need more than what’s in a glass. These drinks can’t replace thorough nutrition, medications, or other supports.

Fatphobia and “Wellness” Culture

It’s worth noting that many cortisol cocktail videos come wrapped in body-shaming language or suggest that balancing cortisol leads to weight loss. This messaging is often fatphobic and misleading. Your body shape is not a moral failing or a sign of imbalance. Cortisol levels can shift due to trauma, disability, or medications.

If you live in a larger body and are curious about this trend, you deserve to explore wellness practices free from shame or assumptions. Your value isn’t tied to how “flat” your stomach is or how energized you feel before 8 a.m.

So, Should You Try It?

If you’re curious, and your doctor says it’s safe, a morning drink with some minerals can be a comforting, low-effort ritual. It might help you:

• Stay hydrated

• Replenish nutrients

• Support your nervous system gently

Just know that it’s not magic. It’s not a cure for trauma, fatigue, or dysregulation. And it shouldn’t make you feel like you’re failing if it doesn’t change your life.

Ways to Manage Cortisol

If you’re looking to calm your stress hormones, try pairing your morning mineral drink with these evidence-backed practices:

• Regular meals, especially protein and carbs

• Sleep hygiene (light cues, consistent schedule)

• Gentle movement, like stretching or walking

• Stress support like therapy, journaling, or pacing

• Connection—with friends, family, community, even pets

Bottom Line

Cortisol cocktails aren’t harmful for most people—and for those dealing with chronic illness or dysregulation, they may even offer mild support. But they’re not a cure-all, and they shouldn’t be sold as one. Your body is complex and deserves care that goes beyond a trend.

Hydration, minerals, and kindness toward your nervous system go a long way. But healing—especially when you live with invisible illness—is never as simple as a single drink.