4 Cortisol Myths, Debunked
Does eating eggs or pork really trigger cortisol? A registered nutritionist weighs in.
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If you’re curious about cortisol, you’re not alone. Misconceptions about this essential hormone are currently swirling online, as are rumors that it’s to blame for everything from fatigue to bad skin to weight gain. Like so many things on social media, there’s a small amount of truth behind these claims, but they are also in need of some serious myth busting! Is there a way to check your cortisol meter? Here’s what science has to say.
What is Cortisol?
Cortisol is a glucocorticoid steroid hormone produced by your adrenal glands. When your body experiences acute, chronic, physical or emotional stress, cortisol is released to help combat it. Cortisol also helps manage sleep cycles, metabolism, blood pressure and blood glucose levels.
Your body regulates cortisol levels throughout the day. Levels will be highest in the morning and will dissipate as the day goes on. Levels are lowest in the evening and reset overnight; this process repeats the next day. Cortisol irregularities are sometimes blamed on "adrenal fatigue," but this is not a true diagnosable medical condition, and dangerous shifts in cortisol levels should be properly managed by an endocrinologist or other medical professional.
What Causes Low Cortisol?
Thanks to your circadian rhythms, cortisol levels are naturally higher in the morning and lower at night; under rare circumstances, these levels may shift. Addison’s disease is a rare condition caused by extremely low levels of cortisol and is commonly caused by an autoimmune issue within the adrenal glands. It can cause weight loss, extreme fatigue and low blood pressure, and it requires a specific panel of blood markers to diagnose.
What Causes High Cortisol?
High morning cortisol is a normal metabolic response. Cushing syndrome is another extremely rare condition associated with very high levels of cortisol that don’t reduce. It is often caused by corticosteroid usage or adrenal or pituitary tumors. Symptoms include weight gain, especially in the face and abdomen, and muscle weakness as well as elevated blood sugar and blood pressure levels.
Now that you know more about cortisol, here are four of the most common myths, debunked.
Myth: Cortisol Cocktails Reduce Stress
Typically made of a mixture of coconut water, citrus juice and salt, this viral drink promises to help "balance" cortisol levels. Some recipes call for the addition of supplements, like magnesium powder. While this sipper is plentiful in fluid and electrolytes, there is nothing in this drink to modify your internally regulated cortisol levels.
If mixing up a refreshing mocktail helps you hydrate, go for it! But proceed with caution when adding magnesium — too much can upset your stomach and (in very large doses) cause cardiac issues.
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Myth: Drinking Coffee Spikes Your Cortisol
The answer to this burning question is: it depends! There is research to support that the stimulant effect of all caffeinated beverages can cause a temporary spike in cortisol, especially, if you don’t consume them regularly. According to studies published back in 2005, and continually supported by data published in 2023, seasoned coffee drinkers will not experience drastic shifts in cortisol levels with their regular coffee habits.
Myth: Eating Pork or Eggs Can Trigger Cortisol
High fat and high sugar foods are often blamed for wreaking havoc on cortisol levels as are random, nutrient-rich foods like eggs and pork! Overall, the evidence is lacking and, in some cases, completely contradictory. While some animal and human studies have found that eating sugar and fat can trigger a negative stress response, others have determined that classic "comfort" foods (which are typically high in fat and sugar) can help reduce stress levels.
Instead of skipping the enjoyment of comfort foods in moderation, paying attention to alcohol consumption may have a greater benefit on cortisol levels. A study published in 2023 linked binge drinking to higher cortisol levels as well as changes in the brain tissue that may lead to continued, excessive alcohol consumption.
Myth: Sleep Is the Only Way to Keep Cortisol in Check
There are several healthy habits that can help keep cortisol levels in check. Prioritizing sleep, eating balanced meals with plenty of protein and fiber, having a consistent exercise routine, limiting alcohol consumption and taking steps to manage stress are the best recipe for optimizing your cortisol levels.
Bottom Line: Cortisol levels are not black and white. Normal cortisol responses will shift throughout the day and reset after a good night’s rest. Consistent and sustainable diet, exercise and sleep habits may be the best strategies for stable cortisol levels. If you think you have an issue with your cortisol levels, see your healthcare provider to properly diagnose it.
