Short-term cortisol increase is a natural and beneficial body response that helps to focus, react faster to challenges, and mobilize energy reserves. However, when stress becomes chronic, cortisol levels can remain elevated for a long time.
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Chronic high cortisol levels are associated with various health disorders, including poorer sleep quality, fatigue, anxiety, weight gain, increased blood pressure, and a higher risk of cardiovascular diseases. For this reason, more and more people are looking for natural ways to maintain a healthy cortisol balance.
Although a single drink will not magically solve the problem, some drinks containing antioxidants, minerals, probiotics, or other biologically active substances may help the body better cope with stress and contribute to lower cortisol levels.
Here are eight drinks that, based on scientific research, may be beneficial for maintaining a healthy cortisol balance, writes the portal “Verywell Health.”
1. Green tea
Green tea can reduce cortisol levels because it contains epigallocatechin gallate (EGCG) – an antioxidant that affects the body’s chemical processes related to cortisol production.
A study involving people with moderate stuttering showed that drinking six cups of decaffeinated green tea daily for six weeks reduced cortisol levels and improved psychological well-being.
2. Ginseng tea
One study found that taking ginseng supplements for four weeks reduced cortisol levels by 16%. However, the concentration of ginseng in dietary supplements is much higher than in tea.
Although there is no direct evidence, ginseng tea may also help reduce cortisol. This could be a subject for future research.
3. Magnesium-containing drinks
Magnesium supplements are often used to reduce anxiety and stress, and some studies suggest they may help lower cortisol levels.
One study found that magnesium reduced cortisol spikes after physical exertion. In another study, participants took 350 mg of magnesium citrate complex or a placebo for 24 weeks. The magnesium group showed lower circulating cortisol levels.
Although magnesium was taken in tablet form in studies, it is also sold as a powder that can be mixed with drinks. It is recommended to consult a doctor before starting supplements.
4. Ashwagandha-enriched drinks
Ashwagandha is a medicinal plant made from the roots of a shrub, and sometimes leaves.
More and more studies show that ashwagandha consumption can reduce cortisol levels as well as feelings of stress and anxiety.
Therefore, drinks with ashwagandha may also help reduce cortisol. Studies have shown that effective doses can be 240–1250 mg of ashwagandha extract per day, so it is worth looking for drinks containing at least this amount.
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5. Yogurt-based drinks
Fermented dairy products such as yogurt and kefir may help reduce cortisol due to their high probiotic content.
Some studies show that probiotics can reduce cortisol levels, but more scientific data is needed to confirm this.
Yogurt and kefir also contain gamma-aminobutyric acid (GABA) – a neurotransmitter that can reduce stress and anxiety. GABA inhibits cortisol production in the adrenal glands.
6. Barley juice drink
Barley juice is made from young barley sprouts. It is another natural source of GABA.
Currently, there are no studies directly examining the effect of barley juice on cortisol levels in humans. Therefore, it cannot be firmly stated that it reduces cortisol or specify the required amount. However, it is a promising research direction.
7. Orange juice
There is some evidence that high doses of vitamin C may help the body recover faster from stress and possibly reduce overall cortisol levels, although study results are not conclusive.
Studies used doses of 1000–3000 mg of vitamin C. For comparison, one cup of orange juice contains about 124 mg of vitamin C.
This means that to reach the doses used in studies, one would need to drink 8–24 cups of orange juice per day.
8. Coconut water
Coconut water is rich in potassium and electrolytes.
Hypokalemia (low potassium levels in the blood) often occurs in people with Cushing’s syndrome – a serious disorder caused by prolonged elevated cortisol levels.
However, most healthy people do not need to worry about such potassium or cortisol deficiency.
Although coconut water is beneficial for health, there is no evidence that it reduces cortisol levels.
Important: most studies on cortisol-lowering drinks are preliminary, so currently the greatest benefit comes not from specific drinks but from an overall lifestyle: adequate sleep, physical activity, stress management, and a balanced diet.
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