Cortisol, the so-called “stress hormone,” has taken social media by storm, with influencers and wellness brands blaming it for everything from mood swings to weight gain. The hashtag #cortisolface has racked up millions of views on TikTok, while countless posts claim that high cortisol levels cause bloating, fatigue, and even depression. In response, a booming market of supplements, diets, and skincare products promises to help regulate the hormone. But how much of this is fact, and how much is hype?
What is Cortisol?
Cortisol is a hormone produced by the adrenal glands and plays a vital role in the body’s response to stress. When a person experiences stress—whether from an external threat or an everyday worry—the brain triggers the release of cortisol, which helps regulate metabolism, blood pressure, and inflammation.
“Cortisol stimulates our body to increase blood pressure and metabolize fats, carbohydrates, and protein so we have the energy to respond to a stressor,” explains Dr. David Kim, a dermatologist in New York City. It also plays a crucial role in the sleep-wake cycle, peaking in the morning and gradually declining throughout the day.
When is Cortisol a Problem?
Despite its essential functions, excessive cortisol levels over time can have negative effects. Chronic stress can lead to prolonged high cortisol, which has been linked to weight gain, particularly around the midsection, difficulty sleeping, and an increased risk of mental health conditions such as anxiety and depression.
“People with persistently high cortisol tend to have trouble falling or staying asleep,” says Dr. Molly McBride, a women’s health specialist. Prolonged high cortisol can also contribute to Type 2 diabetes and, in rare cases, indicate conditions like Cushing’s syndrome, which is characterized by weight gain in the torso, muscle weakness, and mood disturbances.
Conversely, extremely low cortisol levels can cause fatigue, weight loss, and low blood pressure, often resulting from adrenal gland dysfunction. However, claims of “adrenal fatigue,” a term frequently used online, have no scientific basis, experts say.
The Social Media Misinformation
Doctors are seeing a growing number of patients who are self-diagnosing high cortisol levels based on social media trends. “In all my years of being a doctor, I’ve never heard cortisol being mentioned so much by patients,” says McBride. Many are requesting cortisol tests, though experts warn that accurately measuring cortisol levels is complex. Because cortisol fluctuates throughout the day, timing is crucial, and external factors—such as stress from the test itself—can influence results.
Some trends, such as “cortisol face,” which attributes facial puffiness to high cortisol, may have a kernel of truth. Increased cortisol can lead to inflammation and acne flare-ups, says Kim. However, stress-related snacking on salty and sugary foods is often the real cause of facial bloating.
Should You Try to Lower Your Cortisol?
While some supplements and products claim to regulate cortisol, doctors say that the best approach is to focus on overall well-being. “The idea that daily stress is raising cortisol to harmful levels is overstated,” says endocrinologist Dr. Gillian Goddard.
Instead, experts recommend proven stress management strategies: a balanced diet, regular exercise, quality sleep, and relaxation techniques like meditation or deep breathing. “If engaging in these activities makes people feel better and less stressed, that’s great,” says Goddard. “It doesn’t really matter whether they truly lower cortisol levels or not.”
As cortisol remains a buzzword in the wellness industry, experts urge caution against overdiagnosing oneself based on viral trends. While stress management is essential for overall health, fixating on cortisol levels may not be necessary—especially when the best solutions are already well known.
