Chronic stress: what to drink to overcome it?

Caffeine: a sharp double-edged sword

Coffee is arguably the beverage most deeply ingrained in our morning rituals... and also one of the most hormonally stimulating. A meta-analysis published in 2025, involving over 3,600 participants, shows that coffee causes a 50% rise in cortisol levels compared to normal. And this applies even to regular consumers: the effect does not disappear with habituation; it simply shifts to a different time of day. Other high-caffeine beverages, such as sodas or energy drinks, also trigger a significant rise in cortisol, albeit a slightly smaller one. In short: the higher the caffeine dose, the more pronounced the impact on cortisol.

Alcohol: a well-established hormonal disruptor

While coffee acts as a stimulant, alcohol disrupts the system. Contrary to its reputation as a "social relaxant," it causes a measurable increase in cortisol — even at low doses. A study published in 2025 by the Journal of Korean Medical Science demonstrated that a single alcoholic drink per day raises blood cortisol levels by 0.18 μg/dL in men. Worse still: a longitudinal study on adolescents has highlighted a vicious cycle in which cortisol dysregulation precedes alcohol consumption... which then exacerbates it. A classic case of a snake eating its own tail! In the long term, this hormonal disruption is linked to anxiety, sleep disorders, and increased vulnerability to stress.

Magnesium: the ultimate calming mineral

Often underestimated, magnesium actually plays a pivotal role in stress regulation. Rigorous clinical trials show that daily supplementation with 300 mg of magnesium can significantly reduce urinary cortisol (by up to 32 nmol/24h) while rebalancing the circadian rhythm of this hormone. This effect is linked to its action on the enzyme 11β-HSD2, which helps the body metabolise and eliminate excess cortisol. Drinking magnesium-rich mineral waters, such as Hépar or Rozana, can thus naturally help soothe the neuroendocrine system —without side effects.

Green tea and L-theanine: the science-backed Zen duo

Unlike raw caffeine, green tea contains a unique combination of compounds that moderate its stimulating effects. L-theanine, an amino acid naturally found in tea leaves, promotes alpha-wave activity in the brain, which is associated with relaxation without drowsiness. Studies show that low-caffeine or decaffeinated green tea, consumed regularly, can significantly reduce cortisol while improving mood and resilience to stress. Matcha that is rich in L-theanine and low in caffeine proves particularly effective —provided the ratio of caffeine, EGCG, theanine, and arginine is well-balanced.

Hydration: useful, but not decisive

We often hear that drinking more water can help "reduce stress." However, a 2025 study published in Physiology & Behavior adds nuance to this idea: in healthy young adults, hydration levels did not significantly alter cortisol secretion. This does not mean water is useless—staying hydrated is essential for many physiological functions—but it does not act directly as a modulator of hormonal stress. In short, drinking water is indispensable, but it is not a sufficient strategy for lowering excessively high cortisol levels.

CBD and adaptogens: promising but inconclusive...

CBD drinks and infusions made from so-called "adaptogenic" plants (ashwagandha, rhodiola, holy basil, etc.) are increasingly popular due to their perceived effects on stress. However, the scientific evidence remains inconsistent. A 2024 randomised study on a low-dose CBD beverage did not show a measurable reduction in cortisol, despite an improvement in perceived stress among participants. The same applies to adaptogenic plants: while some preliminary studies are promising, clinical data remain limited and sometimes contradictory. As it stands, these drinks can complement an anti-stress approach, but they cannot replace scientifically validated solutions such as magnesium or green tea.

Key takeaways (and what to drink)

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