Do you need a cortisol detox? A hormone expert weighs in
Cortisol is the word of the moment in the wellness world. Over on TikTok, there are over 277,000 videos on the term – and very few of them are positive. Most discussions around the hormone are about how to reduce and remove it from your body, giving way to the 'cortisol detox' trend.
Learning how to reduce cortisol could be a good health habit, but is our obsession with detoxing from the stress hormone doing more harm than good? That's the question Women's Health put to obstetrician, gynaecologist and Hormona's in-house hormone expert, Anna Targonskaya.
What is cortisol?
'Before you jump into trends on detoxing cortisol, it's best to understand what exactly cortisol actually is,' explains Anna.
'Cortisol is a hormone produced by the adrenal glands and is most famous for its stress-related activities, often referred to as the "stress hormone". However, its effects go beyond just that, as it affects almost all body organs and participates in immune responses and energy regulation through its effects on glucose and protein metabolism.
'There are two brain structures that regulate cortisol production: the hypothalamus and the pituitary gland. When cortisol levels are insufficient, the brain releases stimulating hormones, prompting the adrenal glands to produce more cortisol. When cortisol levels are sufficient, the brain decreases the production of these regulatory hormones.
'Cortisol levels spike in response to stress, but also fluctuate throughout the day, being at their highest in the morning after waking up, then dropping rapidly in the next few hours and more slowly during the day, reaching their lowest level around bedtime.
'What's also interesting is that cortisol levels fluctuate during the menstrual cycle, having a small surge at the beginning of the cycle during follicle recruitment, then returning to baseline, peaking around ovulation, and decreasing afterward.'
Is high cortisol bad?
'A temporary spike or drop in cortisol won't cause harm,' Anna explains, 'but if levels are consistently high or low, it means that the adrenal glands or the pituitary gland in the brain aren't functioning properly.
'When a person has excessively high cortisol levels it is known as "Cushing syndrome". This syndrome is rare, with symptoms including weight gain, fatty lumps between the shoulders with normal or thin appearance of the arms and legs, purple stretch marks on the belly and breasts, and weight gain in the face.
'However, you can have elevated cortisol without Cushing if stress persists in your life for an extended period. Signs can include becoming anxious, depressed or unable to adapt to new life changes. You need to seek coping strategies and implement them into your routine as soon as you recognise these feelings.
'Online, I see people confusing the symptoms of Cushing with stress. That includes "cortisol face", a claim that a round face means you have high cortisol. These symptoms shouldn't be confused as it can lead to misdiagnosis.'
What is a cortisol detox?
A cortisol detox, as per TikTok, is a way to rid your body of excess cortisol. It involves changing your lifestyle habits that could cause stress to the body in order to stop and reverse high cortisol levels.
These include cutting out caffeine, eating a wholefood-focused diet, avoiding high-intensity exercise and taking certain supplements that can encourage relaxation.
Other, more specific recommendations, include getting morning sunlight, eating high-fat and protein meals, and doing grounding activities.
It's true that we are all incredibly stressed out: 91% of UK adults report that they experienced high or extreme levels of pressure or stress in the past year, according to the 2025 Mental Health UK Burnout Report.
And who's surprised? Modern life means we are always activated, likely meaning our cortisol stays high for longer periods than is ideal. And, the surface, the cortisol detox habits are all great health techniques.
Should you do a cortisol detox?
Anna warns against hyperfocusing on your cortisol:
'It’s not a good idea to focus on cortisol levels themselves or to try and adjust daily cortisol changes. Like any other hormone, cortisol is a messenger, and its levels provide information about the processes in the body. For this reason, you should first assess your feelings and only then think about cortisol and its effects, but not vice versa.
'It is a good idea to be physically active, and if you prefer high-intensity exercise and don’t feel exhausted after training sessions, then that is fine. Your cortisol levels will spike during and after exercise as your body works hard, and that can be good for you as long as they lower afterwards.
'Sleep is important for feeling rested. For an adult, seven to nine hours of sleep is usually sufficient. Removing added sugar and being mindful of our overall sugar consumption is a good idea.
'Supplements are a very big topic. Don’t get me wrong; there are strong reasons to take supplements. For example, during preparation for pregnancy, 400 mcg of folic acid helps prevent birth defects and is necessary. However, in many other circumstances, supplements are not required. Thus, if there is no specific issue and you have heard about a supplement specifically for ‘cortisol detoxing’, then be very critical of the source of information, as well as the potential risks and benefits.
'Nowadays, there are many stressful situations we find ourselves in where the fight-or-flight response may be activated but not beneficial. Education on stress-coping strategies is required, however, very high cortisol levels related to Cushing syndrome are rare.
'It's easy to focus solely on the negative aspects of cortisol, portraying cortisol as an enemy and proposing solutions to combat it by selling products or programmes. This approach ultimately instils fear among people, leading them to purchase products that they just do not need. Cortisol really is important for the proper functioning of our body, but taking time to relax also matters.'
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