What to Drink to Reduce High Cortisol Levels?

October 26, 2025 •

5 min read

Chronic stress can lead to persistently high cortisol levels, which has been linked to numerous health issues, including anxiety, fatigue, and weight gain. Fortunately, certain beverages can support your body's natural stress-response system and help manage cortisol levels, alongside other lifestyle changes.

Quick Summary

Explore drinks that can help regulate cortisol, including herbal teas like chamomile and green tea with L-theanine. This guide also covers the importance of hydration, magnesium-infused drinks, and adaptogenic concoctions to support overall stress management.

Key Points

L-theanine in green tea: This amino acid promotes relaxed alertness and can help reduce the cortisol spike from stress.
Herbal teas for calm: Teas like chamomile, lemon balm, and tulsi contain compounds that help soothe the nervous system and manage stress hormone levels.
Proper hydration is key: Dehydration is a physical stressor that can increase cortisol levels, so drinking enough water is fundamental.
Electrolytes replenish nutrients: Stress depletes minerals like magnesium and potassium, so replenishing with sources like coconut water can be beneficial.
Limit caffeine and sugar: High intake of caffeinated and sugary drinks can raise cortisol and disrupt sleep, counteracting stress management efforts.
Ashwagandha as an adaptogen: This powerful herb, often taken as a supplement, is well-researched for its ability to significantly reduce cortisol and anxiety over time.

Understanding the Impact of High Cortisol

Cortisol, often called the 'stress hormone', is essential for the body's 'fight or flight' response. While short-term spikes are normal, chronically high levels can lead to a host of problems, including disrupted sleep, weakened immunity, and metabolic dysfunction. For many people, persistent stress keeps cortisol levels elevated, creating a cycle of anxiety and physical strain. The right dietary choices, including strategic beverage consumption, can help mitigate these effects and restore balance.

Calming Herbal Teas and Their Effects

For centuries, certain herbs have been used for their calming properties. Incorporating herbal teas into your daily routine can be a simple and effective way to help manage cortisol.

Chamomile Tea: This well-known tea contains apigenin, an antioxidant that binds to specific receptors in your brain to decrease anxiety and initiate sleep. A warm cup of chamomile can promote a sense of calm and help balance your stress hormones.
Lemon Balm Tea: Studies have shown that lemon balm can help improve mood and reduce cortisol levels, making it a powerful ally against stress. It is often used to ease nervous tension.
Tulsi (Holy Basil) Tea: As an adaptogenic herb, tulsi tea can help regulate cortisol and act as a gentle pause button when life feels overwhelming. Its stress-regulating effects make it a popular choice for those seeking balance.
Lavender Tea: Known for its aromatherapy benefits, studies also suggest that drinking lavender tea can lead to lower cortisol levels and an increase in feelings of comfort and relaxation.

The Power of L-Theanine in Green Tea

While green tea contains some caffeine, it also has a high concentration of L-theanine, an amino acid known to promote relaxation without causing drowsiness. L-theanine can help dampen the stress-induced cortisol response and increase alpha brain waves, which are associated with a state of relaxed alertness. For those sensitive to caffeine, opting for matcha, a powdered form of green tea, offers a high concentration of L-theanine with a more sustained energy boost. The ritual of preparing and sipping tea also serves as a mindful moment to reset the nervous system.

Magnesium-Rich and Adaptogenic Drinks

Magnesium plays a critical role in over 300 biochemical reactions in the body, including those related to stress. Magnesium deficiency has been linked to increased sensitivity to stress and higher cortisol production.

Magnesium-Infused Drinks: Many brands offer magnesium powder that can be mixed with water to create a soothing drink. Magnesium citrate and glycinate are well-absorbed forms often used to support relaxation.
Ashwagandha-Infused Beverages: Ashwagandha is a powerful adaptogen that has been shown to reduce cortisol and alleviate feelings of stress and anxiety. Incorporating ashwagandha powder into a smoothie or warm milk can provide significant support.
Rhodiola Rosea Drinks: This adaptogen is used to help manage physical symptoms of daily stress and can help limit the release of cortisol. Rhodiola can be taken as a supplement or infused into a functional beverage.

Proper Hydration and Electrolytes

Even mild dehydration is perceived as a form of stress by the body, which can trigger an increase in cortisol. A recent study found that individuals with lower fluid intake had a greater cortisol response to stress. Staying well-hydrated is a simple yet fundamental strategy for managing cortisol levels.

Plain Water: The most basic and effective option. Ensuring you drink enough water throughout the day is crucial for keeping cortisol in check. Aim for at least 8 glasses, or adjust based on your activity level.
Electrolyte-Rich Drinks: Stress can cause the body to lose key nutrients like potassium and magnesium. Replenishing these with natural electrolyte sources like coconut water can be beneficial. While the viral 'cortisol cocktail' (orange juice, coconut water, salt) isn't a miracle cure, its ingredients do support hydration and electrolyte balance, but be mindful of added sugar.

Comparison Table: Drinks for Cortisol Reduction


Drink Type	Primary Benefit	Key Ingredients	Potential Drawbacks	Best For...
Chamomile Tea	Promotes relaxation and sleep	Apigenin	None, unless allergic	Calming down before bed
Green Tea (with L-theanine)	Eases stress without drowsiness	L-theanine, moderate caffeine	Caffeine can be a concern for some	Balanced energy and focus during the day
Magnesium Drink Mix	Supports nervous system, muscle relaxation	Magnesium citrate or glycinate	High doses may cause digestive issues	Promoting overall calm and relaxation
Ashwagandha-Infused	Adaptogenic, reduces stress and anxiety	Ashwagandha extract or powder	Can interact with certain medications	Long-term stress management
Plain Water	Essential hydration	Water	None	Foundation of any stress management plan

What to Limit or Avoid

Just as some drinks can help, others can raise cortisol levels and should be limited, especially during times of high stress.

High-Caffeine Drinks: Large amounts of caffeine, found in coffee and energy drinks, can cause temporary cortisol spikes, especially later in the day, disrupting sleep.
Sugary Drinks: The refined sugar in sodas, fruit juices, and energy drinks can cause blood sugar fluctuations that trigger a stress response and increase cortisol.
Alcohol: Alcohol consumption, particularly excessive intake, can disrupt sleep quality and increase cortisol levels.

Conclusion

Making informed choices about your beverages is a proactive step toward managing high cortisol levels and promoting overall well-being. Incorporating drinks like green tea, calming herbal teas, and magnesium-rich beverages can provide significant support. However, it's essential to remember that hydration is the foundation, and these drinks are most effective when combined with other healthy lifestyle practices. For best results, focus on a comprehensive approach that includes a balanced diet, regular exercise, adequate sleep, and mindful relaxation techniques. Always consult a healthcare professional before starting any new supplement or regimen, especially if you have underlying health conditions.

A Sample Daily Plan for Cortisol-Supporting Drinks

Morning (after waking): A glass of lukewarm water with lemon to rehydrate and flush the system.
Mid-morning: A cup of green tea for a calm, focused energy boost from L-theanine.
Afternoon: Stay hydrated with plain water. If needed, a second cup of green tea or a gentle herbal blend like tulsi.
Evening: An hour or two before bed, enjoy a cup of calming chamomile or lemon balm tea to help the body and mind wind down.
Optional Supplement Drink: If advised by a professional, consider a magnesium drink mix in the evening for added relaxation.

Frequently Asked Questions

Yes, proper hydration is crucial for managing cortisol levels. A study found that people with habitually low fluid intake had a stronger cortisol response to stressful situations, indicating that dehydration acts as a physiological stressor. Replenishing fluids helps your body cope better with stress.

Green tea is highly regarded for its L-theanine content, an amino acid that promotes relaxation and helps modulate the stress response. Other excellent options include chamomile, lemon balm, and tulsi tea, all known for their calming properties.

While viral 'cortisol cocktails' containing ingredients like orange juice, coconut water, and salt provide beneficial nutrients and electrolytes, there is limited scientific evidence that this combination directly or dramatically lowers cortisol. Its potential benefits are more likely linked to improved hydration and mineral balance rather than a direct hormonal effect.

Yes, adaptogenic herbs like ashwagandha and rhodiola are known to help the body manage stress and regulate cortisol production. Incorporating these herbs into beverages, typically in powder or extract form, can support a healthier response to stress.

Yes, limiting coffee and other high-caffeine beverages is recommended. Caffeine can cause temporary cortisol spikes, especially if consumed in large amounts or late in the day, which can disrupt sleep and exacerbate anxiety.

Yes, sugary drinks can negatively impact cortisol. They cause rapid fluctuations in blood sugar, which triggers a stress response in the body and increases cortisol release. Focusing on low-sugar or sugar-free alternatives is a better strategy.

Magnesium is a mineral that plays a key role in regulating stress hormones. Supplementation with magnesium has been shown to potentially reduce cortisol levels, with certain forms like magnesium glycinate being well-absorbed for relaxation.