Are wellness trends getting cortisol all wrong? Experts debunk myths around the so-called 'stress hormone'

In the digital age, wellness trends come and go with the swipe of a thumb. But lately, one hormone has taken center stage across social media platforms: cortisol. Dubbed the “stress hormone,” cortisol is being blamed for everything from weight gain and mood swings to brain fog and sleep troubles. TikTokers are guzzling morning mocktails called “cortisol cocktails” and influencers are quick to offer supplement fixes. But amid this frenzy, experts are urging a pause. Are we really understanding what cortisol is—or are we blaming it for problems it didn’t cause?

Cortisol: More Than a Stress Villain
As reported by Stacker, cortisol is not some rogue villain in your body. Produced by the adrenal glands, it is crucial for many essential functions, including regulating blood sugar, controlling inflammation, and even helping you wake up in the morning. “It’s necessary for function,” says Dr. Marilyn Tan, endocrinologist at Stanford University, who explains that dangerously low cortisol can actually be life-threatening.

Cortisol is naturally highest in the early hours of the day and tapers off as the sun sets. It’s part of the body’s survival mechanism—a key player in the fight-or-flight response that helped our ancestors escape predators. The catch? While we no longer flee from tigers, our brains still respond to modern stressors—like emails or traffic jams—in the same primal way.

Stress Is Real, But Don’t Blame Cortisol Alone
Kate Hanselman, a psychiatric nurse practitioner at Thriveworks, tells Stacker that cortisol has become an oversimplified scapegoat for all things stress-related. “When we think about stress today, we’re not talking about being hunted by a pack of wolves. We’re talking about running late or feeling overwhelmed,” she notes.

That overwhelm can trigger temporary cortisol spikes, but that’s not necessarily harmful. Chronic stress, on the other hand, can lead to more persistent health issues—but blaming cortisol alone is misleading. Hanselman explains that physical symptoms like weight gain or fatigue often stem more from lifestyle changes in response to stress rather than the hormone itself.

The Cortisol Cocktail Craze
Adding to the cortisol confusion is the rise of the viral “cortisol cocktail”—a fizzy mocktail mixing orange juice, lemon, magnesium powder, and sea salt. Touted as a morning miracle to lower cortisol, the drink has amassed millions of views on TikTok. But is it backed by science?

Not really, say experts. “There’s not great studies out about any of this,” Dr. Jessica R. Lee, an assistant professor at the University of Maryland School of Medicine, told CNBC Make It. While magnesium may have minor stress-relieving effects, there is no conclusive evidence linking this specific drink to any hormonal change. Most likely, it’s just a refreshing, hydrating blend that feels good to sip.

When Cortisol Actually Is a Problem
There are real medical conditions where cortisol is either too high or too low. Cushing’s syndrome, for example, involves chronically elevated cortisol due to tumors or prolonged steroid use. Addison’s disease, on the other hand, involves dangerously low levels. But both are rare and diagnosable only via blood tests, not TikTok trends.

Doctors rarely advise patients to lower cortisol directly unless there's an underlying disease. “Doctors asking patients to lower their cortisol? We almost actually never do that,” Lee said.

Feeling stressed? That’s valid—and should be addressed. But pointing fingers at cortisol might not help. Social media wellness advice often packages complex biological processes into bite-sized, shareable content, and that oversimplification can cause more confusion than clarity.