Adrenal Mocktails: Mineral-Rich Drinks for Energy, Balance, and Burnout Recovery
- Dig Nutrition
- 11 minutes ago
- 6 min read
Delicious mocktails that replenish energy, balance blood sugar, and support adrenal health.
If you’ve ever felt like your body has completely run out of gas, you’re not alone. When I ran my first HTMA (Hair Tissue Mineral Analysis) test, I came back with what we call the “all four lows” pattern—low calcium, magnesium, sodium, and potassium. This is a true burnout pattern.
I see it most often in:
Who Needs Adrenal Mocktails? (hint if you just want the recipes and don't want to read about why use this link)
Adrenal mocktails are having a day on Tik Tok, but they are more than a fad. They can benefit anyone whose body is asking for mineral support. The patterns I see most often include:
Postpartum moms rebuilding nutrient stores after the enormous physical and emotional demands of pregnancy and birth.
Adults in midlife navigating busy careers, raising kids, and often beginning to think about how they’ll support aging parents.
People with chronic digestive problems like IBS or SIBO, where malabsorption, inflammation, and gut stress quietly drain the body’s mineral reserves over time.
People who have experienced trauma or major stressors — whether it’s the loss of a loved one, moving homes, financial upheaval, or what we collectively went through across the globe in 2020 and the years following. Even when the “event” is over, the body often stays in a stress pattern that depletes minerals.
Those who work a lot or live in constant go-mode. High achievers, caretakers, and people who push themselves to keep all the plates spinning may not notice the toll until exhaustion or burnout finally hits. Adrenal mocktails can serve as one of those simple daily anchors that helps replenish what’s being burned through at a faster pace.
Chronic dieters or those under-eating, who often miss out on minerals and electrolytes essential for steady energy.
Athletes and highly active people, especially if they sweat a lot and aren’t replenishing sodium, potassium, and magnesium.
Anyone feeling “wired but tired”—craving salt, relying on caffeine or sugar, or noticing daily energy crashes.
That “wired but tired” feeling, energy crashes mid-day, brain fog, and salt cravings? All signs your mineral “spark plugs” may need support. Enter: the adrenal mocktail.
What is an Adrenal Mocktail?
From a mineral standpoint, adrenal mocktails are designed to:
Support sodium and potassium (your spark plugs for energy and hydration).
Replenish vitamin C (stored in high concentrations in the adrenal glands).
Stabilize blood sugar (avoiding the roller coaster highs and crashes).
On an HTMA, you can see when sodium and potassium are depleted. This often happens in chronic stress, postpartum recovery, gut disorders, or the natural stress load of midlife. Sometimes the oxidation rate (your metabolic speed—fast vs. slow) also clues us in on how well your adrenals and thyroid are working together.
By intentionally pairing whole-food vitamin C, sodium, and potassium, you create a “mocktail” that feeds those depleted spark plugs without caffeine or stimulants.
When is the Best Time to Drink an Adrenal Mocktail?
Mid-morning (around 10 a.m.): Helps support the natural cortisol dip and keeps energy stable until lunch.
Afternoon slump (around 2–3 p.m.): Prevents that “I need coffee or sugar” crash.
Evening (only the Sleepy-Time Cherry Mocktail): Tart cherry juice contains natural melatonin that can support restful sleep. Avoid citrus-based versions at night since they can be too stimulating.
Who Needs Adrenal Mocktails?
Adrenal mocktails are having a day on Tik Tok, but they are more than a fad.. They can benefit anyone whose body is asking for mineral support. The patterns I see most often include: Postpartum moms rebuilding nutrient stores Adults in midlife navigating stress, kids, and sometimes aging parents People with digestive challenges (IBS, SIBO, IBD, leaky gut) Chronic dieters or those under-eating Athletes with high sweat loss People with thyroid or adrenal issues Anyone feeling “wired but tired,” craving salt, or struggling with energy crashes
Why Celtic Sea Salt?
All of these recipes use Celtic sea salt because it’s accessible, mineral-rich, and adds a gentle sodium lift without being overly processed. Sodium is essential for supporting adrenal function and helping your body actually hold on to hydration.
The Role of BumbleRoot Foods Electrolytes
I also love BumbleRoot Foods electrolyte mixes. They’re unique because they:
Use Celtic sea salt as their base mineral source.
Contain no added sugar (huge win compared to most electrolyte powders).
Add subtle, delicious flavors from real herbs, roots, and fruit.
The flavors include:
Raspberry Hibiscus Mint – light, floral, and refreshing.
Pineapple – bright and tropical.
Turmeric Ginger – warming and anti-inflammatory.
These blends give you sodium, potassium, and magnesium in a clean, food-based way. They also make your mocktails taste like something you’d order at a craft café. I love to add ice to all of them in a blender...that part is up to you!
1. Classic Citrus Spark
½ cup fresh orange juice
½ cup coconut water
Pinch of Celtic sea salt
Optional: ½ tsp cream of tartar (extra potassium)
2. Grapefruit Sunrise
½ cup grapefruit juice
½ cup sparkling mineral water
Pinch of Celtic sea salt
Optional: dash of Raspberry Hibiscus Mint BumbleRoot for floral depth
3. Berry Recharge
¾ cup tart cherry or blueberry juice
¼ cup coconut water
Pinch of Celtic sea salt
Optional: ½ tsp acerola cherry powder (extra vitamin C)
4. Tropical Glow
½ cup pineapple juice
½ cup coconut water
Pinch of Celtic sea salt
1 tsp camu camu powder (for vitamin C)
Upgrade: swap in Pineapple BumbleRoot instead of coconut water
5. Cran-Lime Cooler
½ cup unsweetened cranberry juice
½ cup sparkling water
Pinch of Celtic sea salt
Juice of ½ lime
Optional: stevia or monk fruit for sweetness
6. Sleepy-Time Cherry Mocktail
¾ cup black cherry juice
¼ cup coconut water
Pinch of Celtic sea salt
Optional: 1 tsp magnesium glycinate powder (if tolerated)
Upgrade: use Raspberry Hibiscus Mint BumbleRoot in place of coconut water
7. Autumn Spiced Orange
½ cup fresh orange juice
½ cup sparkling water
Pinch of Celtic sea salt
Dash of cinnamon + clove
Optional: Turmeric Ginger BumbleRoot for an earthy, warming twist
8. Creamy Blood Sugar Balance Mocktail
½ cup fresh orange juice (or pineapple juice if preferred)
½ cup coconut water
Pinch of Celtic sea salt
1–2 Tbsp heavy cream or full-fat coconut milk
Why it works: The fat in cream or coconut milk slows sugar absorption, making this variation more supportive for those with blood sugar dysregulation. It also gives a rich, smoothie-like texture that feels indulgent but purposeful.
Optional upgrade: Add Turmeric Ginger BumbleRoot for extra minerals and anti-inflammatory support.
A Note on Metabolic Types
Your HTMA can help guide which variation might best suit you:
Fast oxidizers may burn through sodium and potassium quickly and need frequent replenishment (citrus + BumbleRoot often work best).
Slow oxidizers often do better with grounding, mineral-dense options like cherry or cranberry.
Final Thoughts
Yes, adrenal mocktails have become a TikTok trend—but this is one I can get behind. Because unlike many health fads, this one is rooted in true mineral science and has the power to make a meaningful difference in how you feel day to day.
I know this firsthand. I’ve experienced deep burnout myself—the kind where every system feels depleted—and I’ve seen the same pattern show up in so many of my clients. Hopefully, by checking in with my own health and not waiting for a full-blown crisis, I can strategically restore my reserves and avoid sliding back into that place.
It’s like the instruction we hear every time we step on an airplane: put your own oxygen mask on first. If we don’t have the energy, resilience, and clarity to care for ourselves, how can we truly show up for our kids, partners, parents, or anyone else who might need us down the road?
I've raised littles and seen two of my children through their teen years. Both of them turned out wonderful and those years were hard—especially the youngest phase and the teenage phase. I definitely earned a few extra gray hairs along the way.
Now I have one more pre-teen in the house. This time, I get to lean on the wisdom I gained from raising my two oldest, and I’m excited to see if I can walk through this season with a little more grace.
I’m also deeply grateful that both my mom and my husband’s mom are thriving in their 70s. It’s something I don’t take for granted, and I hope for many more decades of their health. At the same time, I know there will come a season when it’s my turn to be their rock. Investing in my own resilience now—while I still can—feels like the best way to ensure I’ll be ready when life asks more of me.
Want to Know Where Your Minerals Stand?
If you want to see what your minerals say about where you are on the spectrum of fatigue—whether you’re just getting by or building the reserves to thrive—I’d encourage you to get a Hair Tissue Mineral Analysis (HTMA).
I run these tests in my practice, and it’s incredible what you can learn from your mineral ratios. It’s non-invasive, results are back in about two weeks, and from there we can blend a custom mineral mix made just for you.
Over-the-counter minerals are often not what they claim to be—and they rarely meet you where you are. A personalized mix ensures you’re getting exactly what your body needs to rebuild, restore, and move from survival mode into strength.
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