Nonalcoholic drinks are no longer just about hydration. Some functional beverages have taken on the role of liquid supplements — or so they claim. But can an enhanced drink really make an impact on your health?
"Functional beverages and foods can be helpful and are rarely harmful," says Elika Imandel, RD, a registered dietitian at UCLA Health. "But they are not a substitute for whole, nutrient-dense foods."
Here's what you need to know:
What is a functional beverage?
A functional beverage is any nonalcoholic drink that is enhanced to deliver a health benefit beyond hydration. Depending on what's in the beverage, it may help you focus, support gut health, reduce stress or fill a nutritional gap.
The health benefit typically comes from the addition of bioactive compounds, including:
- Adaptogens, such as ashwagandha
- Antioxidants
- Caffeine
- Electrolytes
- Probiotics
- Vitamins and minerals
Functional beverages are not new — for instance, Gatorade is a classic functional beverage. But the popularity and availability of wellness drinks are growing. Energy drinks, prebiotic sodas and fortified waters are all examples of functional beverages.
Are functional beverages healthy?
Researchers have not established evidence-based benefits of wellness drinks yet. However, some studies do show that functional drinks have the potential to provide health benefits. They generally offer a low-calorie way to get bioactive compounds — especially when derived from plant sources — which may provide health benefits.
The problem, Imandel explains, is that there's no real way to know how much of the bioactive compound is in the drink. These beverages are largely unregulated, so while research studies may report health benefits related to a specific dosage, functional beverages do not necessarily provide specific dosage.
"Just having a sprinkle of a healthy substance in your water is unlikely to have a meaningful impact," Imandel says. "The drink won't necessarily hurt you, and it can help you stay hydrated. But as far as the broad claims made about functional beverages, it's hard to say whether they’re actually true."
Tips for choosing a functional beverage
All functional beverages are not created equal, and the options can be overwhelming. To help you make the healthiest choice, Imandel offers guidance:
1. Be mindful of caffeine
Drinking caffeine can have health benefits and a place in a balanced diet. But if you are adding a functional beverage on top of multiple cups of coffee or tea and caffeine-containing foods, you may overdo it.
According to the Food & Drug Administration (FDA), non-pregnant adults shouldn't have more than 400 milligrams of caffeine daily. If you have cardiovascular concerns or other health issues, your physician may recommend a smaller amount.
"Not all functional beverages contain caffeine, but some do," Imandel says. "If that drink puts you over the recommended amount, it could end up doing more harm than good." Too much caffeine can cause anxiety, restlessness, insomnia and heart palpitations.
2. Pay attention to the other ingredients
Functional beverages may have healthy compounds. However, their benefits may be negated by other, unhealthy ingredients. Something to watch is added sugars and artificial sweeteners, which may be listed as:
- Aspartame
- Corn sweetener
- Dextrose
- Fructose and high-fructose corn syrup
- Saccharin
- Sucralose
Imandel also recommends keeping an eye on the fiber content — especially if you have digestive issues, such as irritable bowel syndrome.
"If someone has a gastrointestinal disorder, they should be cautious of beverages with prebiotic fibers such as chicory root or inulin," Imandel says. "Prebiotic fibers are fermented by colonic bacteria — they’re not bad for you, but in some people, a surge of fiber can increase bloating, gas and diarrhea."
3. Keep it simple
As with all food products, less is more when it comes to the ingredients list. The most beneficial wellness drinks often have the fewest ingredients.
When reading the ingredients list, keep in mind that those ingredients are listed by weight from high to low. You may be able to get a better sense of how much bioactive compound is in the product by where it falls on that list.
"If you are drinking a beverage with ashwagandha, for instance, check out where that ingredient falls on the list," Imandel says. "If it's listed toward the bottom, there is likely only trace amounts included in the drink."
4. Don't fall for marketing tricks
Marketing professionals will do everything they can to encourage you to choose their product. Pretty packaging, enticing claims and social media influence are just a few ways to get drawn in.
"It can be confusing, especially when you just want to make the healthiest choice," Imandel says. "Look past the attractive packaging and health claims and focus on the information on the back of the product. And if you heard about the product online, be cautious, and really investigate who is promoting it. Consider what they have to gain from telling you to drink it."
Even if the drink's packaging makes a claim such as "natural” or “all natural," it doesn't necessarily mean that the drink is healthy overall.
5. Only include a functional beverage as a small part of a well-balanced diet
Functional beverages can be a healthy choice in moderation. But they should not take the place of nutritious food.
"It can be tempting to grab a 'high fiber' or 'high protein' drink to try to hit your daily goals," Imandel says. "But it works best as an addition to a solid foundation and should never be a substitute for whole foods. If you are having trouble meeting your nutrition goals, a registered dietitian can help."
