The 4 Healthiest Energy Drinks, According to a Nutritionist
The best canned option out there is a true classic.
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In a mid-afternoon slump? Didn’t get enough sleep? Many people look to energy drinks for a little oomph when their body is lagging. And while grocery store shelves are overflowing with more energy drinks than ever, most aren’t healthy. Instead of reaching for any old can, here are the best drinks to give you a boost of energy when you really need it.
Why Most Energy Drinks Aren’t Good for You
As a registered dietitian, I am all about food and drink in moderation — except when it comes to energy drinks. Most energy drinks are sold as dietary supplements, not beverages, and as such they are not well regulated by the U.S. Food and Drug Administration (FDA). This means the information listed under the “supplemental facts” aren’t necessarily accurate. Instead, look for energy drinks that have a nutrition facts panel. A nutrition facts panel indicates that the product was filed under the FDA as a food, which means they undergo checks and balances to ensure what is listed on the label is actually in the product.
Most energy drinks are laden with added sugar and injected with stimulants like caffeine, guarana (a stimulant much stronger than caffeine) and even B-vitamins (purported to help “get the energy” from your macros). It may seem like there’s nothing wrong with these ingredients, but in large amounts they can wreak havoc on your body leading to symptoms like increased heart rate, sleep disturbances and upset stomach.
You may also find herbal supplements thrown into the mix, and many of these supplements interact with health conditions, other supplements or medications you may be on. You may opt for the sugar-free energy drink, but the truth is that added sugar is what gives you an actual spurt of energy. Social media has also popularized several less-than-healthy brands, especially on TikTok. So what’s a person to do if they want a boost of energy?
Caffeine Is Not Energy
An important thing to remember is caffeine or stimulants like guarana are not energy. Your body gets energy from calories, which come from food. Carbohydrates, like sugar, provide the quickest form of energy.
Certainly people rely on a cup of coffee for its stimulant effect, which is okay as long as it is done safely. Caffeine is a substance that is Generally Recognized as Safe (GRAS) by the FDA, which recommends no more than 400 milligrams (three to four cups of regular coffee) per day. More could result in dangerous side effects.
If you’re still determined to get a stimulating boost and some real energy throughout the day, there are healthier choices that take your wellbeing into account. These options include a form of carbs for a true energy boost and a safe amount of caffeine for that stimulating effect that most people are looking for.
What Are the Healthiest Energy Drinks?
There are certainly ways you can get that boost of energy without going overboard. Here are four better-for-you options:
Black and green teas provide safe doses of caffeine along with some health benefits from the antioxidants flavonoids they contain. Although caffeine contents vary, the average cup of black tea provides about 40 milligrams (compared to 100 to 120 milligrams in a cup of coffee). Enjoy your tea with a splash of milk or a teaspoon of agave, honey or even granulated sugar.
It’s all about a safe dose of caffeine, so be weary of those double espresso shots. A plain 8-fluid ounce cup of coffee has, on average, between 80 to 100 milligrams of caffeine. Add a splash of skim milk, creamer or a teaspoon of sugar for that boost of energy.
Red Bull is an energy drink that is regulated by the FDA and obtained NSF’s Certified for Sport certification, which means what’s on the label is actually in the beverage you’re drinking. One 8.4-fluid ounce can of the original provides 80 milligrams of caffeine, sugar, B-vitamins and taurine for 110 calories, which is pretty reasonable. As with any food or beverage, consume in moderation, especially since Red Bull does contain taurine, which studies suggest can improve mental performance when combined with caffeine, but more research is needed and findings remain controversial.
This canned latte beverage is made with ultra-filtered cow’s milk, which results in a lactose-free beverage that is higher in protein. Each 11-fluid ounce can provides between 100 and 110 calories, 20 grams of protein, one gram of sugar and 175 milligrams of caffeine. It’s a nice way to get in some good-for-you nutrients, including protein and some stimulants (a.k.a. caffeine) too.
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