Energy drinks will never be a health food. However, modern-day brands have stepped up their game; more and more healthy energy drinks on the market boast vitamins, are lower in caffeine, and are void of artificial colors and preservatives. 

If you do choose to consume energy drinks “I would recommend products that have less than 200 milligrams of caffeine,” says Katie Drakeford, MA, RD. Although “the FDA states that 400 milligrams of caffeine daily is safe for most adults, by staying well below the recommendation, you allow room for other sources of caffeine into your day from things like coffee, tea, soda, and even chocolate.” 

Another thing to look out for is the level of sugar in energy drinks. Many are full of added sugar, which can increase your risk of obesity, diabetes, and heart disease. 

Men should consume no more than 36 grams of added sugar per day, according to the American Heart Association. “Some brands have significantly more added sugar than current recommendations, so check the label and look for those with either low or zero added sugars,” says Drakeford.

I tapped dietitians to help you find the most healthy energy drink, as well as additional better-for-you options to power through any slump.

Want the latest fitness advice and workouts to tackle any adventure? Sign up for our Blueprint newsletter.

What to Look for in Healthy Energy Drinks

To rank the healthiest energy drinks on the market Caroline Thomason, RD, CDCES suggested options that had the following:

• Moderate Caffeine: <200 mg per serving to avoid jitters and crashes
• Low Sugar: <5 grams per serving or naturally sweetened options
• Electrolytes & B vitamins: Hydration and energy metabolism support
• Adaptogens or Amino Acids: L-theanine, L-tyrosine, and rhodiola encourage focus without overstimulation

Related: The Absolute Best Foods with Creatine to Fuel Your Gains (and Brain)

11 Healthiest Energy Drinks

11. Celsius

We couldn’t make a list of healthier energy drinks without including Celsius. Often looked at as the first healthier option, Celsius has tons of flavors from Fizz-Free Peach Mango + Green Tea to Playa Vibe. Regardless of flavor, Celsius only contains natural flavors and colors and is always free of high-fructose corn syrup and aspartame. It does, however, use sucralose (an artificial sweetener) to sweeten its drinks so it earned a lower spot on our list.

Nutrition Facts, Per Serving

• Calories: 10
• Sodium: 5 mg
• Carbs: 0 g
• Sugar: 0 g
• Caffeine: 200 mg

10. 5-hour ENERGY Drink

While 5-hour ENERGY is known for its shots that possess 200 milligrams of caffeine, the brand also makes full-size energy drinks. Although the drinks do contain some artificial flavors and preservatives, they have a large amount of essential vitamins such as vitamin B6, vitamin B12, and niacin.  

Nutrition Facts, Per Serving

• Calories: 0
• Sodium: 10 mg
• Carbs: 0 g
• Sugar: 0 g
• Caffeine: 230 mg

9. Feel

Feel energy drinks boast all-natural flavors and sweeteners, providing a delicious drink that enhances energy and focus. Each can has 140 milligrams of caffeine from green coffee bean extract, so you can get a much-needed energy boost before a workout or beat the dreaded 3 p.m. crash. 

Nutrition Facts, Per Serving

• Calories: 0
• Sodium: 10 mg
• Carbs: 0 g
• Sugar: 0 g 
• Caffeine: 140 mg

8. Gorgie

Don’t let the name and look of the can sway you from trying this exceptional energy drink. Gorgie has 150 milligrams of green tea caffeine in each can and strictly uses natural flavoring. Each serving clocks in at 5 calories, so it’s a great option if you’re cutting weight. 

Nutrition Facts, Per Serving

• Calories: 5
• Sodium: 0 mg
• Carbs: 1 g
• Sugar: 0 g
• Caffeine: 150 mg

7. Zevia

As the name suggests, Zevia energy drinks are naturally sweetened with stevia leaf and contain zero calories. The brand utilizes a few simple ingredients: carbonated water, citric acid, natural flavors, stevia leaf extract, and 120 milligrams of caffeine extracted from tea leaves.

Nutrition Facts, Per Serving

• Calories: 0
• Sodium: 0 mg
• Carbs: 0 g
• Sugar: 0 g
• Caffeine: 120 mg

6. OCA

OCA energy drinks provide sippers with 120 milligrams of natural caffeine from green tea or coffee. Each drink is also naturally sweetened with stevia, agave syrup, and tapioca from the Amazon rainforest. They’re also free of artificial flavors and colors, and utilize only organic fruit flavors for taste. 

Nutrition Facts, Per Serving

• Calories: 60
• Sodium: 15 mg
• Carbs: 15 g
• Sugar: 9 g
• Caffeine: 120 mg

Related: Yes, You Can Find Healthy Breakfast Fast Food. We Asked a Nutrition Coach to Rank the Best

5. RIOT

Finding energy drinks without a long list of ingredients is challenging. RIOT contains only the necessary ingredients to keep you energized. Each flavor uses green tea for energy and fruit juices like apple and cherry for taste. Plus, each can offers a hefty dose of vitamin B12. 

Nutrition Facts, Per Serving

• Calories: 35
• Sodium: 10 mg
• Carbs: 8 g
• Sugar: 7 g
• Caffeine: 160 mg

4. Sambazon 

On the hunt for a delicious energy drink that’s naturally low in calories and tastes like fruit juice with a boost? Sambazon is the drink for you. Rich in antioxidants (each serving containing 140 percent RDV of vitamin C), this energy drink is fueled by naturally occurring ingredients like yerba mate, green tea, and guaraná. Although flavors are limited, the drinks are free of artificial flavors, certified USDA organic, and GMO-free!

Nutrition Facts, Per Serving

• Calories: 35
• Sodium: 5 mg
• Carbs: 17 g
• Sugar: 6 g
• Caffeine: 120 mg

3. LIFEAID

If you want an energy drink that has a brain-boosting mix of nootropics with a clean source of caffeine, look no further than LIFEAIDS’ FOCUSAID blend. Upon first sip, you can taste the unique mix of melon and yerba mate. As far as the benefits: green tea stimulates, thanks to caffeine; alpha-GPC helps improve mood, attention, and motivation); and GABA promotes better focus, as well as lessened anxiety.

Nutrition Facts, Per Serving

• Calories: 40
• Sodium: 0 mg
• Carbs: 9 g
• Sugar: 7 g
• Caffeine: 100 mg

2. Guru

On our quest to find the healthiest energy drinks, we zeroed in on brands that don’t use artificial dyes, colors, or sweeteners—and Guru checked all those boxes. Guru energy drinks are naturally low in calories, have 140 milligrams of natural caffeine from organic green tea, and use fruit juices and stevia to amp up flavor. 

Nutrition Facts, Per Serving

• Calories: 50
• Sodium: 0 mg
• Carbs: 11 g
• Sugar: 9 g
• Caffeine: 140 mg

1. Nooma 

Nooma Performance Energy Drinks is our pick for the most healthy energy drink. Nooma’s drinks offer 120 milligrams of clean caffeine without the use of artificial sweeteners, colors, preservatives, or fillers that can wreak havoc on your gut. Each can also contains coconut water for a natural dose of electrolytes and lion’s mane and ginseng for crystal-clear focus.  

Nutrition Facts, Per Serving

• Calories: 15
• Sodium: 0 mg
• Carbs: 3 g
• Sugar: 2 g
• Caffeine: 120 mg

Related: 9 Healthiest Hot Dogs That Rival Your Ballpark Favorites

Who Should Avoid Energy Drinks? 

“Energy drinks should be avoided by folks who are sensitive to caffeine, have heart conditions, high blood pressure, or anxiety disorders, as the high stimulant content can exacerbate these issues,” Thomason says. 

They’re also not recommended for pregnant or breastfeeding individuals since excessive caffeine intake can affect both maternal and infant health, as well as people with diabetes or insulin resistance who struggle to regulate their blood sugar regulation.

“Many energy drinks contain high amounts of sugar and stimulants that can lead to blood sugar spikes and crashes,” Thomason adds.

Best Energy Drink Alternatives

Even the healthiest energy drinks on the market should only be consumed in moderation. If you want more natural alternatives, we suggest the options below:

Coffee

Unlike energy drinks which have a pre-determined amount of caffeine, coffee can be modified to meet your needs. A double shot of espresso (the amount commonly used in a latte) has roughly 130 milligrams of caffeine and a single cup of black coffee has around 95 milligrams. Plus, research shows coffee has health benefits like a lowered risk of type-2 diabetes, a decrease in body fat, and more. 

Green or Black Tea

For centuries, tea has been used in medicine for its healing and antioxidant properties, and as a way to enhance weight loss, as it’s said to boost metabolism and reduce fat absorption. It’s a great natural source of caffeine with black tea containing around 50 milligrams and green tea boasting anywhere from 25 to 45 milligrams per eight ounces.

Yerba Mate

Yerba mate doesn’t get the same attention as black or green tea, but its higher caffeine content makes it a top contender for people who need an extra boost. Each cup of yerba mate has around 80 milligrams of caffeine.

Source link