Moreover – the very desire to reduce this hormone at any cost is based on a misunderstanding of its role. This also gives rise to popular but scientifically unfounded labels such as “cortisol face” or “cortisol belly.”
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Interest in quick ways to feel better is not surprising. According to the National Well-being Index (NWI) study initiated by “Eurovaistinė,” 38% of the population feels stress in everyday life. Often, we seek solutions by using supportive measures: almost half of Lithuania’s population – 46% – take dietary supplements, and 15% of those choose products to support the nervous system or reduce stress.
The NWI showed that the need to manage stress is huge, so attractive solutions offered on social networks quickly find an audience, notes Eglė Laskauskaitė, a pharmacy expert at “Eurovaistinė.”
“An important aspect – a quarter of people do not use any stress management methods, the study shows. And when there is a lack of daily, effective ways to reduce tension, it is natural to resort to what seems simple and quick. Supplements can be a targeted help when there is a specific need and a specialist’s recommendation, but better well-being starts with conscious and consistent self-care, not from quick-effect ‘tricks’ in the social space,” says E. Laskauskaitė.
Cortisol is not an “enemy” to be defeated
Cortisol is often called the “stress hormone,” but according to Dr. V. Dirsė, this is one of the biggest misunderstandings when talking about well-being.
“This hormone is necessary for normal body function – it participates in regulating energy metabolism, blood glucose concentration, blood pressure, inflammatory processes, and alertness. Without it, the body simply would not function. Cortisol is not an enemy to be defeated – from a scientific perspective, it is a signal worth correctly reading and responding to,” explains the medical doctor.
Cortisol is not an enemy to be defeated – from a scientific perspective, it is a signal worth correctly reading and responding to.
Cortisol concentration naturally fluctuates strongly throughout the day. It rises most sharply about 30–45 minutes after waking, and the lowest level is usually around midnight. This means that a single cortisol measurement without context tells little scientifically.
“The most interesting research finding, which content creators on social networks miss: the very question ‘how to reduce cortisol’ is misleading. Scientific studies link not low cortisol but its regular daily variation and the ability to return to baseline after stress with health indicators. Thus, popular terms like ‘cortisol face’ or ‘cortisol belly’ are just internet labels, not medical diagnoses,” says the scientist.
Much simpler things can provide just as much benefit
Dr. V. Dirsė emphasizes that there are no published clinical studies evaluating the effects of the so-called “cortisol cocktails” spreading on social networks. “This new trend is associated with the so-called ‘adrenal fatigue’ theory. According to it, chronic stress ‘exhausts’ the adrenals, so they need to be ‘supplemented’ with salt and vitamin C. But scientific literature has found no evidence for this, and this concept is not recognized by endocrinology societies,” says the geneticist.
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However, he does not deny that some people who drink such a beverage may actually feel better. Individual ingredients may have physiological benefits, but the effect is much simpler and more mundane than promised.
For example, water helps restore fluid balance – and even slight dehydration can worsen mood and the ability to concentrate. Additionally, coconut water is a source of potassium and a small amount of magnesium, so it can be useful after intense physical exertion or heavy sweating.
Sodium in salt is also needed after prolonged exertion or being in heat, but most people already get more than the recommended amount from food. Vitamin C in some small experiments was linked to a weaker cortisol response to acute stress, but very high doses were used in those, which cannot be equated to a glass of juice.
According to Dr. V. Dirsė, the most scientifically interesting ingredient from the list is magnesium – especially considering sleep quality and subjectively felt stress. However, the amount of magnesium in the “cortisol cocktail” falls far short of the doses used in studies.
“Most of the effect is explained by hydration, electrolytes, and a pause. Sometimes a glass of water and 10 minutes without a phone are enough to recover energy – it just sounds boring, without catchy headlines,” says the scientist.
The biggest risk is not the drink itself
Dr. V. Dirsė emphasizes that the suitability of the drink or supplements for a specific person should be assessed by a doctor or pharmacist. Caution should be exercised by those with kidney function disorders, high blood pressure, heart failure, or carbohydrate metabolism disorders. The amounts of potassium, sodium, and magnesium can also be significant when taking certain medications.
No cocktail will reduce anyone’s stress.
However, according to the longevity science representative, the biggest problem is not biochemical – such quick solutions can mask the real cause of poor well-being and delay seeking medical help. Constant fatigue, irritability, or difficulty concentrating can be related to a wide variety of conditions: sleep disorders, iron deficiency, thyroid function or hormonal changes, anxiety, depression, even rare endocrine diseases.
“No cocktail will reduce anyone’s stress. It will not answer why a person feels bad, nor show the reasons. The most important thing to remember: if symptoms persist for more than a few weeks, it is a matter for a doctor, not social networks or search engines,” he emphasizes.
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