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When I’m feeling stressed, under slept, or in need of a boost, this is the smoothie I come back to again and again. It’s creamy, naturally sweet, incredibly grounding and helps to reduce cortisol naturally!

I started making versions of this when I noticed I was letting stress get the better of me and was feeling very run-down. I started on a full cortisol cleanse (Go to post: 3 Day Cortisol Cleanse) but this smoothie gave me the pep and energy I needed until my hormones balanced out again - while also helping the process along!

Why This Smoothie Supports Lower Cortisol

This smoothie is designed to calm, not stimulate. Every ingredient was chosen with stress support in mind.

Healthy fats help slow digestion and stabilize blood sugar
Natural carbohydrates signal safety to the nervous system
Magnesium rich foods support relaxation
No caffeine or refined sugar to spike cortisol

I especially love this on mornings when I wake up feeling puffy, or already overwhelmed. It feels like starting the day on my own terms or with a little head start to curb that cortisol.

Cortisol Smoothie Recipe

Ingredients (Serves 1)

1 frozen banana
1 cup unsweetened oat milk or almond milk
1 tablespoon almond butter or cashew butter
1 tablespoon chia seeds
1 teaspoon ground flaxseed
1 cup fresh spinach
1 quarter avocado
1 teaspoon cinnamon
Optional, 1 teaspoon maca powder
Optional, 2 to 3 ice cubes

Make It Your Own

You can easily customize this smoothie based on what you have on hand.

Swap spinach for kale or romaine
Use frozen blueberries instead of banana for a lower sugar option
Add cooked oats for extra grounding carbs
Add collagen free vegan protein powder if you want it more filling

Read on for more cortisol reducing tips and tricks!

Boost The Benefits

And to take it even further, incorporating this smoothie into a natural cortisol cleanse will give you the biggest results. I’ve pulled together an easy guide to Calm & Reset that’s free to download!

Download Your Free Cortisol Reducing Pack!

Grab It Free Here

Ingredient Benefits for Cortisol Support

Banana

Bananas provide natural carbohydrates and potassium, both of which support the nervous system. They also help reduce water retention, which can be helpful if you deal with cortisol related puffiness.

Almond Butter

Healthy fats and a bit of protein help prevent blood sugar spikes. I find that adding nut butter keeps me full much longer and reduces mid morning cravings.

Chia Seeds and Flaxseed

These are rich in omega 3s and fiber. They support gut health and inflammation balance, which plays a role in cortisol regulation.

Spinach

Spinach is naturally high in magnesium and folate, nutrients that support relaxation and energy without stimulation.

Avocado

Avocado adds creaminess and potassium while supporting hormone production with healthy fats.

Cinnamon

Cinnamon helps with blood sugar balance and adds warmth without needing any sweetener.

Maca Powder (Optional)

Maca is an adaptogen that some people find helpful for energy and stress resilience. I like it on days when I feel drained, but it’s optional and easy to skip.

To learn about more foods you should eat and avoid to lower cortisol, go to this post: Cortisol Detox Diet: Eat & Avoid These Foods.

Morning Vs Night

I typically drink this in the morning or early afternoon, so in the evenings I’ll make one of my Cortisol Cocktails. They’re actually mocktails but I like the alliteration! Make them bougie in your favourite cocktail glass and sip away the stress.

Check out our viral Cortisol Cocktails

Check them out here

My Tips to Make This Even More Cortisol Friendly

Drink it after eating something if you are sensitive to blood sugar drops
Pair it with a short walk or sunlight exposure for extra nervous system support
Avoid adding caffeine or sweeteners
Use unsweetened plant milk to keep cortisol spikes low

If mornings are hectic, I prep the dry ingredients the night before so all I have to do is blend.

Next Steps On Your Cortisol Journey

This smoothie is a great addition to your routine but if you’re looking to learn a little more about natural cortisol cleansing and how to boost the effects, try these articles next:

7 Cortisol Cocktail Recipes You'll LOVE

The Easy 3 Day Cortisol Detox Diet

11 Morning Drink Alternatives To Coffee

The Delicious Staple Cortisol Breakfast

The Viral Sleepy Girl Mocktail To Help Get The Best Sleep Of Your Life