​

Hey there,

This week I'll be talking about functional beverages. In case you don't know, functional beverages are products fortified with extra ingredients that supposedly deliver health benefits beyond basic hydration. As a registered dietitian, I’m often asked if the pros outweigh the cons regarding functional beverages. They promise all these health perks, but are they too good to be true?

So get cozy and we'll learn if these drinks are worth all the hype or if you should just skip them altogether.

​

​

The Pros And Cons Of Functional Beverages

​

The Pros:

• Extra Nutrients: Many functional beverages contain extra vitamins, minerals, and other good-for-you compounds. This can help fill in nutritional gaps that are super common. Getting enough nutrients is key for our bodies and brains to work properly, so a nutrient boost is a nice perk!
• Anti-inflammatory Effects: Early research shows certain common functional ingredients like green tea, tart cherry juice, and ginger may help tame chronic inflammation in the body. This could play a role in preventing major health conditions like autoimmune diseases down the road.
• Brain And Energy Boost: Functional drinks often include supplements like B vitamins, ginseng, and L-carnitine that are said to increase mental and physical energy temporarily. Studies show that, for some people, they can temporarily help increase alertness, concentration, and athletic performance. Also, those with low nutrient levels might see a brain boost from extra B vitamins.

​

The Cons:

• Tummy Troubles: Common complaints from functional beverage consumers are digestive issues like diarrhea, cramping, and bloating. Probiotics, prebiotics, and sugar alcohols are frequent offenders. Starting with a small amount when trying new functional beverages can help avoid disaster pants!
• Interactions With Medications: Functional beverage ingredients like herbs, amino acids, probiotics, electrolytes, and added nutrients could interact with both prescription and over-the-counter medications. These drinks often contain warnings to consult a doctor before consuming for this reason. They have the potential to alter medication effectiveness and exacerbate side effects if taken together.
• Micronutrient Overload: While filling nutrition gaps is great, it’s totally possible to go overboard on vitamins, minerals, and other supplements. Consuming excessive amounts long-term poses legitimate health risks. Consuming too much-preformed vitamin A, niacin, vitamin B6, iron, zinc, etc. over time can cause negative health consequences. It’s important not to rely solely on functional drinks to meet all nutrient needs.
• Sugar And Calorie Overload: Some functional beverages hide a ton of added sugar and calories. Too much extra can contribute to obesity, diabetes, cardiovascular issues, and more over time. Carefully reading nutrition labels before purchase is key. Prioritizing functional drinks low in sugars and calories can help minimize this particular risk.

​

​

Are They Worth It?

Research on functional beverages is still an emerging field. There’s promising evidence certain add-ins like green tea, tart cherries, collagen, probiotics, adaptogens, and specific vitamins/minerals can provide advantages related to inflammation, gut health, skin, hydration, nutrient status, mental acuity, exercise recovery, and more. However, studies demonstrating long-term disease prevention or major curative effects in humans are generally lacking. For healthy individuals without deficiencies, purported benefits from most functional beverage products tend to be somewhat minor or temporary. More research is necessary to determine if targeted functional drinks can help prevent or manage certain chronic diseases over time.

While functional beverages may have some pros, risks like GI issues, medication interactions, potential toxicity from excessive micronutrients, and increased calorie consumption are valid cons to consider as well. Overall the hype around functional drinks seems to outweigh the evidence for many products currently on the market. Carefully checking ingredients, opting for unsweetened varieties low in sugar and calories, being aware of potential interactions and contraindications, and monitoring individual tolerance and response seem most prudent if incorporating functional beverages. Moderating intake to avoid drastically exceeding nutrient needs also helps minimize risk. Ultimately functional beverages should complement, not replace, an overall healthy diet.

​

Well, that's all for this week. I hope you enjoyed reading about functional beverages. As always, if you have any questions, please shoot me an email and I'll get you an answer. Have a great week! Take care.

​

Susan

P.S. When you're ready, here are some ways I can help you:

Connect with me on social media:

​

​​​​

​

Need a hand with that health journey? My upcoming monthly membership, Thrive Beyond Inflammation is like the secret sauce you've been craving! Hop on the waitlist to be the VIP in the know when it opens up. Find out more here and get ready to level up your wellness game

​
​

​