Cortisol detox: a dangerous social media trend?
Belly fat, tired skin, hair loss - the cause is said to be a single hormone: cortisol. Influencers on TikTok are promoting a so-called "cortisol detox" cure, which is supposed to reduce the stress hormone and ensure greater beauty and well-being overnight. Sounds tempting. But what is really behind it? Is "cortisol detox" the key to a healthier, stress-free life or just another dubious internet hype? (Text: Michèle Penz/Felix Aguntius, Editing: Christin Müller)
A social media trend with questions
The idea behind the viral TikTok trend: excessive cortisol levels are said to cause physical complaints such as weight gain, hair loss, fatigue and skin problems. Influencers recommend detox cures with diets, supplements and relaxation techniques to "detoxify" the hormone.
These methods are intended to lower cortisol levels and thus increase physical well-being. However, medical experts are critical of the trend: although excessive cortisol levels, for example as a result of chronic stress, can be harmful to health, cortisol is a vital hormone that regulates numerous bodily functions. A blanket "detox" is therefore not only superfluous, but potentially misleading.
What is cortisol - and why do we need it?
Cortisol is a vital hormone that is produced in the adrenal cortex. It plays a crucial role in regulating metabolic processes, the immune response and coping with stress. Cortisol is often referred to as the "stress hormone" because it is released in response to stressful situations. It helps the body to provide energy by increasing blood sugar levels and stimulating energy production in the cells, regulating inflammation and controlling metabolism and sleep-wake cycles. Cortisol levels are highest in the morning and naturally fall in the evening. The key is balance - not striving for "as little as possible".
Stress response: When our body needs to be efficient and ready to respond to stressors via the initial "fight or flight" response, our brain uses the release of cortisol.
Metabolic regulation: Cortisol influences carbohydrate, fat and protein metabolism to ensure that sufficient energy is available.
Immune system: In moderate amounts, cortisol has an anti-inflammatory effect and helps to regulate the immune system.
Regulation of our sleep-wake rhythm: Cortisol is the antagonist of the sleep-promoting hormone melatonin. Our cortisol levels rise naturally in the morning to keep us awake and productive.
How does cortisol behave during the course of the day?
Cortisol levels are subject to natural fluctuations that are influenced by our sleep-wake cycle.
In the morning, shortly after waking up, cortisol levels are at their highest to prepare the body for the day. Over the course of the day, the level drops and reaches its lowest point at night.
The reference values for adults are between 133-537 nmol/l in the morning blood sample (7 to 10 a.m.) and 68-327 nmol/l in the evening blood sample (4 to 8 p.m.).
Tip: If your cortisol value is above or below the normal range, don't let this unsettle you. Talk to your doctor about it, because individual laboratory values are often not meaningful as they are seen as a snapshot. Instead, they should be assessed in conjunction with other values and over time.
When the body's own cortisol is too high or too low
Stress factors, such as physical exertion or emotional strain, can lead to short-term increases in cortisol levels. As a rule, the cortisol level normalizes itself again after an increase. In very rare cases - if there is an underlying illness - the body can produce too much endogenous cortisol.
A permanently high cortisol level (hypercortisolism) is known as Cushing's syndrome . Common symptoms of Cushing's syndrome are
- Weight gain on thin extremities
- Symptoms of a "moon face"
- Scar-like stripes in the skin (striae)
- Acne
- Diabetes
- Cycle disorders and increased hair growth in women
However, it is not only elevated cortisol that can lead to negative symptoms for our body. If our cortisol levels are too low, this can have life-threatening consequences:
- Loss of performance, tiredness.
- Feeling of weakness.
- Nausea and vomiting.
- Low blood pressure.
Accordingly, the aim should not be to reduce your own cortisol level to a minimum, but to create a healthy balance.
Cortisol detox in social media: What's behind the methods?
We have subjected four particularly popular methods and two widespread myths to a reality check:
1. food supplements and detox drinks
What is claimed: Supplements such as ashwagandha, magnesium, maca or so-called adaptogens are said to help regulate cortisol and reduce stress. They are often marketed in conjunction with detox drinks that are supposed to "cleanse" the body and increase well-being.
Why this is problematic: Although there are individual studies on certain active ingredients that show effects under specific conditions, they are not as universal as is suggested on social media. Dosages are often not standardized and many products are neither approved nor sufficiently researched. The German Federal Institute for Risk Assessment (BfR, 2024), for example, explicitly advises against taking ashwagandha, as the effects have not been proven and potential side effects are unclear. The same applies to other advertised products such as inositol or phosphatidylserine. These are in no way a substitute for medically sound therapy for actual hormonal or mental illnesses. In addition, the term "detox" is misleading - the body detoxifies itself through the liver and kidneys without any additional help.
2. cortisol-lowering diets
What is claimed: "Clean eating", low-carb or anti-inflammatory diets are said to stabilize cortisol levels and reduce symptoms such as weight gain or exhaustion.
Why this is questionable: A balanced, nutritious diet can of course promote well-being. But a special "cortisol diet" does not exist scientifically. Extreme diets, as they are often advertised on social media, can put additional strain on the body and become a stress factor themselves - with the opposite effect.
3. morning routines and "stress detox" plans
What is claimed: Certain daily routines - such as getting up early, cold showers, breathing techniques and journaling - are said to help lower cortisol and find inner peace.
Why this doesn't work across the board: Stress management through routines, exercise or mindfulness can be helpful. But the idea that everyone will become healthier and more relaxed through the same TikTok morning routine is illusory. If you put yourself under pressure to be perfectly "relaxed" every day, you will quickly create the opposite: more stress.
4. avoidance of caffeine and technology
What is claimed: Smartphones, social media and caffeine are stress boosters - avoiding them is said to lower cortisol levels.
Why this is not wrong, but exaggerated: A conscious approach to digital media and stimuli is sensible, as is moderate caffeine consumption. But a blanket abstention does not automatically bring hormonal relief - it depends on the individual level and personal stress resilience.
Three common misconceptions about cortisol
Cortisol = bad? It's not quite that simple.
Cortisol is often presented exclusively as a "negative stress hormone". However, it is vital: it regulates the metabolism, supports the immune system and helps the body to cope with stress. It is not "as little as possible", but a healthy cortisol rhythm that is crucial.
Self-diagnosis through saliva or urine tests
Many detox influencers advertise self-tests to measure cortisol levels. However, these tests are inaccurate, as cortisol levels fluctuate greatly depending on the time of day, diet, exercise or emotional state. A serious diagnosis belongs in the hands of a specialist. The German Society of Endocrinology (DGE ) also advises against self-tests because they are often misinterpreted and can lead to false conclusions without medical supervision.
Physical changes due to stress alone?
Changes such as a "moon face" (puffy face), severe hair loss or weight gain are often explained by high cortisol alone. In reality, such symptoms often indicate serious hormonal or metabolic disorders - and should be medically clarified.
Cortisol & PCO syndrome - a simplified view
It is often claimed online that reducing cortisol alleviates the symptoms of polycystic ovary syndrome (PCOS). Although stress and cortisol can have an impact on hormone balance, PCOS is a complex hormonal disorder that is associated with overproduction of male hormones and often also insulin resistance. A sound diagnosis and holistic treatment are essential - cortisol alone is not the cause.
Cortisol and PCO syndrome
Cortisol and weight loss: myth or reality?
A common promise made by influencers on social media is that lowering cortisol levels will lead to immediate weight loss. However, this link is not as simple as it is often made out to be. While chronically elevated cortisol levels are associated with weight gain in certain cases, particularly in the abdominal area, the reality is more complex. Weight gain can be influenced by a variety of factors, including diet,
Lack of exercise, genetic predisposition and hormonal imbalances. The idea that lowering cortisol alone will lead to significant weight loss is misleading and can lead people to rely on questionable detox methods rather than taking a holistic approach to weight loss.
Nutrition expert Giannina Schmelling:
"Cortisol and weight changes are indeed linked. But losing weight is more complex than the "cortisol detox" trend suggests. Many people put on weight because they are constantly dieting and their basal metabolic rate drops as a result, they fluctuate between bans and cravings, they lack exercise or because eating has become a way of regulating their emotions. People don't eat out of physical hunger, but out of boredom, loneliness, sociability or because they believe they always have to finish their plate."
7 measures against too much cortisol
Endocrinologist Dr. Birgit Harbeck emphasizes in the Ärzte Zeitung that a "cortisol detox" is not only superfluous, but also impossible. The body regulates cortisol levels on its own and a conscious detox is simply not necessary. Instead, we should focus on developing healthy strategies for coping with stress.
The following strategies can be helpful in actively dealing with stress and promoting your own well-being:
Regular exercise: Incorporate exercise into your daily routine - be it through walks, yoga or sport. Any form of exercise helps to reduce stress and promotes the production of endorphins, which put you in a good mood.
Mindfulness and meditation: Mindfulness exercises and meditation can help to calm the mind and reduce stress. Take a few minutes a day to breathe and be in the here and now.
Healthy diet: Make sure you eat a balanced diet that is rich in fruit, vegetables, wholegrain products and healthy fats. These nutrients not only support your body, but also your mental health.
Good sleep: Make sure you get enough sleep and have a regular sleep routine. Restful sleep is crucial for stress management and general well-being.
Maintain social contacts: Spend time with family and friends. Social support is an important factor in reducing stress and strengthening emotional well-being.
Relaxation techniques: Try out different relaxation techniques, such as progressive muscle relaxation, breathing exercises or creative activities such as painting or making music.
Develop stress management strategies: Find out what activities help you to relieve stress. This could be reading, gardening or simply having a good conversation. The important thing is that you take time for yourself.
Conclusion: healthy lifestyle instead of cortisol detox
"Cortisol detox" sounds like a quick solution to many everyday problems. However, the supposed miracle cures and routines from the internet are often based on half-knowledge, marketing or unclear data. Instead of focusing on questionable detox methods, we should concentrate on promoting a healthy lifestyle. This means actively managing stress and listening to our body's signals - because a balanced life is the best way to increase well-being.
Sources:
https://flexikon.doccheck.com/de/Cortisol
https://www.endokrinologie.net/pressemitteilung/dge-raet-von-hormon-selbsttests-ab.php
https://www.helios-gesundheit.de/magazin/news/03/cortisol/
https://www.mdpi.com/1422-0067/23/15/8178
https://www.rupahealth.com/post/cortisol-and-pcos
https://www.ukbonn.de/gynaekologische-endokrinologie-und-reproduktionsmedizin/behandlungsspektrum/hormonstoerungen/das-pco-syndrom/
https://www.aerztezeitung.de/Wirtschaft/Mediziner-warnen-vor-Internettrend-der-Cortisol-Entgiftung-457129.html
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