What Is the "Adrenal Cocktail"—and Is It Healthy (or Necessary)?
Dietitians spill their honest opinions—and research—related to this "cocktail."
Reviewed by Dietitian Jessica Ball, M.S., RD
Remember the lemon juice, maple syrup, cayenne pepper and water tonic that took over diet culture circa 2019 after Beyoncé did the master cleanse? Or how about the apple-cider vinegar cleanses that went viral on social media in 2017?
Taste buds (and teeth—eek, all that acid!) around the world are grateful those fads have faded. Hot on the heels of those drink trends, though, entered the buzzy bevies known as adrenal cocktails.
Read on as dietitians explain what the adrenal glands are, the purported purpose of the adrenal cocktail and how to make one.
What Are Adrenal Glands?
Adrenal glands are small, triangular-shaped organs that sit on top of each kidney. They're responsible for making different hormones like cortisol, aldosterone, adrenaline and noradrenaline.
"These hormones help with electrolyte balance, blood pressure regulation, how your body reacts to stress and managing blood sugar," says Roxana Ehsani, RD, CSSD, a registered dietitian nutritionist in Miami and a national media spokesperson for the Academy of Nutrition and Dietetics.
The hypothalamus, a small part of the brain that controls hormones, directs the adrenal glands. The glands work with other endocrine system elements like the kidneys, pituitary gland and sympathetic nervous system to help the body bounce back from stressors, fight off foreign invaders, metabolize food for energy and reproduce.
These hormones are vital for our survival. And while it is possible to survive after both adrenal glands have been surgically removed, medication is required for the rest of the lifespan to replace those hormones synthetically.
Related: The Best Foods for Hormone Health, According to a Dietitian
It's possible to support adrenal gland functioning through simple things many of us already do, says Ehsani, like:
Consuming a well-balanced diet rich in fruits, veggies, whole grains, beans, lentils, nuts, seeds and lean proteins
Finding ways to reduce stress and manage your stress levels through exercise, meditation, yoga or your preferred mindfulness activities.
Fueling your body every four to five hours to keep your energy levels up and blood sugar in check.
What Is the "Adrenal Cocktail"—and Is It Healthy?
The adrenal cocktail was developed by functional nutritionists who believe this elixir can help alleviate "adrenal fatigue" and otherwise malfunctioning adrenal glands. And while it's called a cocktail, it's really more of a mocktail, as it is spirit-free. Some refer to it as the "orange creamsicle" since it's usually based around OJ.
Fresh orange juice—or pureed, peeled oranges—coconut water and sea salt are the most common building blocks. Some adrenal cocktail recipes include other elements like collagen powder in an attempt to support joints, magnesium powder to promote regularity, coconut cream for satisfying fat or cream of tartar with hopes to boost potassium and balance sodium levels.
"This adrenal cocktail is a beverage rich in electrolytes. The claim is that it will help 'replenish' your adrenal glands, and replenish your electrolyte balance," says Ehsani.
It's a drink rich in two major electrolytes—sodium and potassium—as well as vitamin C. So it will help replenish electrolytes if you're depleted. But sodium and potassium are found in many other foods and drinks too.
Sodium is found in salt, of course, as well as salty foods, many packaged foods like crackers, condiments, sauces, marinades and ultra-processed foods. "Most Americans are actually consuming too much sodium in their diets," says Ehsani.
Related: 4 Ways to Help Flush Out Excess Sodium from Your Body
Americans tend to be a bit less likely to meet their potassium intake goals, but it's still very possible to do with whole foods. You can get your daily dose of potassium from fruits, veggies, legumes and dairy products, such as yogurt.
And vitamin C is found in fruits and veggies like citrus fruits, kiwi and bell peppers.
"This drink might not be necessary if you are consuming all these foods and an overall balanced diet," says Ehsani.
That said, it's a refreshing blend of nonalcoholic liquids, so "it's definitely safe to drink," adds Ehsani—unless you have high blood pressure or diabetes since this drink is high in carbohydrates and sodium, which may affect blood sugar and blood pressure.
Adrenal Fatigue vs. Adrenal Insufficiency
"Adrenal fatigue is a theory that claims chronic stress has caused adrenal glands to not work. It, however, is not a real medical diagnosis or medical condition," says Ehsani. "We may be hearing more of this lately, as people may be suffering from a persistent symptom that they can't find a clear diagnosis from their medical provider about, such as a chronic headache or stomachache."
When tests come back with normal results, it can understandably be frustrating and upsetting—and easy to turn to solutions frequently discussed by influencers. (This is similar to the canola oil conundrum.)
According to a 2016 systematic review in the journal BMC Endocrine Disorders, and confirmed by the Endocrine Society more recently, adrenal fatigue is not a medical condition that's supported by evidence. explains Elizabeth Shaw, M.S., RDN, CPT, a San Diego-based registered dietitian and the author of the Air Fryer Cookbook for Dummies.
"While some physicians, health care practitioners and individuals will use this term as if it were a true medical diagnosis, endocrinologists, the experts in hormone health, do not agree," says Shaw.
According to the National Institute of Diabetes and Digestive and Kidney Diseases, adrenal insufficiency is a very real thing. This occurs when there isn't enough production of an adrenal gland hormone. There are a number of adrenal gland disorders that can be caused by infections, steroid use, gene mutations and pituitary gland problems, according to the National Library of Medicine's resource, MedlinePlus. These include:
Addison's disease (one of the most common forms of adrenal insufficiency)
Cushing's syndrome
Aldosterone-producing adenoma
Hereditary paraganglioma-pheochromocytoma
Adrenal gland cancer
Congenital adrenal hyperplasia
Related: Hormones and Our Health: How What We Eat May Affect How They Work
How to Tell If Your Adrenal Glands Are Not Working Properly
Two common signs and symptoms people associate with poor adrenal health include tiredness and extreme fatigue, "which unfortunately seems to be affecting many these days," says Shaw.
According to Ehsani, symptoms of an adrenal gland disorder go further, and might include any or all of the following:
Dizziness
Nausea
Vomiting
Low blood sugar
Low blood pressure
Muscle or joint pain
Unexpected weight gain or loss
Blood and imaging tests are available from medical providers to diagnose a true adrenal gland disorder, says Ehsani.
The Bottom Line
An overall healthy lifestyle, including a well-balanced diet, whatever physical activity brings you joy, self-care strategies and social activities will benefit your brain and body and should be more than adequate to promote adrenal health for most people.
"As a society, we're constantly looking for new nutrition and dietary trends to jump on, which isn't necessarily a bad thing. However, given that most Americans are experiencing financial hardships and inflation is high, I would remind individuals they do not have to add a trendy cocktail to their daily menu in order to benefit their health—and adrenal glands," says Shaw.
Feel free to drink the adrenal cocktail if you enjoy the flavor and don't mind adding a few more items to your grocery list. Otherwise, says Shaw, you can score similar benefits by focusing on little lifestyle tweaks to help control your level of stress while improving nutrition in sustainable ways, like choosing standing over sitting, reaching for an apple over a bag of chips or simply picking up the phone to call instead of text to have a meaningful conversation with a friend.
Read the original article on Eating Well.
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