No, You Don’t Need a Cortisol Detox—Do This for Stress Instead

Work deadlines, the kids’ jam-packed schedule, the never-ending to-do list—life’s already stressful enough. Throw in rising costs, job insecurity, health and safety concerns, that sinking feeling about your retirement account you’d rather not check, and the pressure to keep up with it all, stress can become overwhelming. It’s not just you—two-thirds of Americans are anxious about the state of the world. 

And all of this compiled stress can take a toll on our well-being. To help us manage how we respond to all these challenges, our body releases the hormone cortisol—aka the “stress hormone.”¹ 

When stress feels like your default setting, any solution promising quick relief looks tempting. Chances are you’ve come across something called a “cortisol detox,” a trendy wellness buzzword on social media promising to flush out stress hormones and help you reset. 

But does your body actually need a cortisol detox? What does it even involve? We asked medical experts what’s really going on, and here's everything they need you to know.

First, what is cortisol?

Cortisol is a type of steroid hormone produced by the adrenal glands—two small glands that sit right on top of your kidneys. Your body releases cortisol when you’re stressed. But cortisol also helps maintain blood pressure, regulate blood sugar levels, reduce inflammation, and turn food into energy.

Cortisol levels naturally rise and fall throughout the day, increasing when you wake up and dipping when it’s time to wind down. When something stressful happens—like royally botching that presentation at work—your body makes more cortisol, which is totally normal. 

But cortisol levels that are consistently off—either too high or too low—aka a cortisol imbalance, can cause noticeable symptoms, and neither should be ignored.²

“High cortisol [hypercortisolism] can show up as stubborn belly weight, that frustrating ‘exhausted but can’t sleep’ state, unexpected anxiety, or changes in your menstrual cycle and fertility,” Sarah Oreck, MD, a reproductive psychiatrist and co-founder of Mavida Health, tells Well+Good. When cortisol stays high for too long, it can lead to a condition called Cushing’s syndrome, which often causes a round, puffy face, known as “moon face.” 

On the other hand, low cortisol (hypocortisolism) can leave you feeling completely drained, causing symptoms like dizziness when standing, unexplained weight loss, and intense cravings for salty foods, says Dr. Oreck.³ Hypocortisolism can occur when your immune system attacks your adrenal glands (leading to a condition called Addison’s disease) or if your pituitary gland (which is located at the base of your brain) isn’t working properly.

A lot of things can cause cortisol imbalance—chronic stress is a biggie—but other factors like tumors, taking steroid medications for a long time, serious infections, and autoimmune issues can all play a part. A healthcare provider can check your cortisol levels with a blood test if they suspect you might have too much or too little of it. 

Do you need to ‘detox’ your cortisol levels? 

Yes, we're all stressed out. Does that mean every needs to do a cortisol detox? Nope.

Here’s why: Cortisol isn’t some toxin (a poisonous substance) your body needs to get rid of, says Ali Chappell, MS, PhD, a registered dietitian specializing in nutrition and reproductive endocrinology and founder of Lilli Health. It’s a hormone your body needs to function. And despite the name, “cortisol detox” isn’t actually a medical term, says Dr. Oreck.

So, what exactly is a cortisol detox? Typically, it’s a program that claims to lower your cortisol levels through a combination of dietary changes, lifestyle adjustments, and supplements. These programs generally bundle research-backed health advice we likely know but may have trouble following—like less caffeine and sugar, stress management, and better sleep—with expensive supplements and powdered mixes that promise to “reset” cortisol levels, explains Dr. Oreck. 

But there’s no scientific evidence that you need to detox from a hormone your body naturally produces. “Your body already has sophisticated mechanisms for regulating cortisol,” says Dr. Oreck. Our job is to support these systems so they can work as they should. (How? Check out the tips below.)

Instead of fixating on “detoxing” cortisol, experts recommend focusing on stress management techniques. And, no “you don’t need powders, teas, or supplements for that. No supplement can replace what consistent lifestyle changes can do,” says Dr. Chappell. Plus, research on supplements commonly touted to reduce cortisol, like rhodiola rosea, ginseng, and vitamin C, is pretty thin. 

On top of that, everyone’s stress response is unique, but these detox programs often take a one-size-fits-all approach, says Dr. Oreck. What works for one person rarely works for *everyone*, so personalized stress-reducing strategies are the way to go, she adds. And if you’re concerned about high cortisol symptoms, the best thing to do is see a healthcare provider to get your levels checked.  

Other ways to manage stress/cortisol levels

So, you don’t need a pricey “cortisol detox” program, but stress doesn’t have to run your life, either. These science-backed tips can help you manage stress (and most won’t even cost you a dime):

• Move your body: Regular exercise helps keep cortisol in check over time. About 30 minutes most days is a good goal, but go easy with the super-intense HIIT workouts if you’re already stressed to the max, says Dr. Oreck. Don’t have time for a workout some days? Go outside—a 20-minute lunchtime nature walk counts.⁴ 
• Protect your sleep: Nothing gets your hormones back on track like quality shut-eye, explains Dr. Oreck. Try to go to bed and wake up at the same time (even on weekends—sorry!), create a calming bedtime routine, and keep your bedroom cool, dark, and doom-scrolling-free.
• Eat to stabilize blood sugar: In addition to stress and poor sleep, cortisol can stay elevated due to blood sugar swings, Dr. Chappell explains. Focus on eating foods that don’t spike insulin, such as lean proteins, non-starchy veggies, fruits, nuts, seeds, and healthy fats, she notes. Avoid processed foods, refined sugars, and excessive caffeine and alcohol, Dr. Oreck adds.⁵
• Take a breath (literally): If you’ve rolled your eyes at friends who won’t stop talking about meditation, well… they’re onto something. Even five minutes of focused breathing can make a difference in your cortisol levels, notes Dr. Oreck. No one’s expecting you to channel monk-level zen on your first try. Start small and find what works for you.
• Get creative: Meditation not your thing? We get it. Dr. Oreck says activities like drawing, painting, cranking up your favorite playlist, dancing like nobody’s watching, or any creative outlet can work wonders for stress relief. “These activities redirect attention away from worries while engaging multiple brain regions,” she adds. Plus, they can actually be fun, which is kind of the point.
• Connect with others: Strong social connections act as natural stress buffers, Dr. Oreck says. Make time for the people who lift you up, and practice politely dodging the ones who increase your stress and leave you feeling drained (you know who they are).
• Set digital boundaries: Take regular breaks from the social media comparathon and the endless news cycle, suggests Dr. Oreck. Try putting your devices to bed an hour or two before you turn in.
• Seek professional support: If you suspect something deeper is going on, notice symptoms of high or low cortisol levels, or feel like stress is taking over, Dr. Oreck recommends talking to a healthcare provider who can recommend appropriate treatments or refer you to a mental health professional for additional support.

Find what helps you unwind, and make it part of your routine. Small, regular, consistent daily habits can help retrain your stress response way better than the once-in-a-while fixes, says Dr. Oreck. Set reminders if you need a nudge to stick with your routine. Or tag them to things you already do—like a five-minute breathing exercise after brushing your teeth.

The bottom line 

You don’t need a “cortisol detox,” but managing stress is important. Moving your body, getting decent sleep, stepping outside, or taking five minutes to breathe—these habits add up when they become part of your routine. Stress management only works if you actually do it—so pick one (a few or all) that fits your life and stick with it.

That said, some symptoms shouldn’t be brushed off as “just stress.” If you’re experiencing extreme fatigue, unexplained weight changes, persistent mood issues, sleep problems lasting more than two weeks, irregular periods, high blood pressure, unusual skin changes (like easy bruising or purple stretch marks), or frequent dizziness, talk to a healthcare provider right away. They might recommend cortisol testing to check for possible underlying health conditions. It’s always best to address hormone imbalances early when they’re generally easier to treat.