What's the healthiest type of energy drink?

December 6, 2025 •

4 min read

According to the National Institutes of Health, energy drinks are the second most popular dietary supplement among teens and young adults, but many are loaded with sugar and artificial ingredients. Finding a healthier option requires a closer look at what's inside the can and how it affects your body.

Quick Summary

A healthier energy drink contains low or no added sugar, uses natural caffeine sources like green tea or yerba mate, and often includes B vitamins or electrolytes. Moderation is key for all energy drinks, and alternatives like coffee or tea are generally superior.

Key Points

Check the Label: Always prioritize energy drinks with a 'Nutrition Facts' label over a 'Supplement Facts' label for FDA regulation and transparency.
Choose Low or No Sugar: Avoid high-sugar options to prevent crashes and health risks like obesity and diabetes. Opt for natural sweeteners like stevia or monk fruit.
Prefer Natural Caffeine: Look for drinks with caffeine from natural sources like green tea or yerba mate for a smoother energy lift, rather than high doses of synthetic caffeine.
Moderate Caffeine Intake: Limit your caffeine to under 200mg per serving to avoid jitters and other side effects, staying well below the daily 400mg limit.
Consider Healthier Alternatives: For a truly healthy boost, consider unsweetened coffee, tea, or homemade electrolyte drinks, as they offer similar benefits with fewer additives.
Prioritize Hydration: Sometimes low energy is a sign of dehydration. Reaching for water or electrolyte-infused drinks can be the simplest and healthiest solution.

Decoding What Makes an Energy Drink Healthy

Traditional energy drinks are often packed with excessive sugar, artificial flavors, and very high caffeine doses that can lead to a quick, unsustainable crash. The search for a healthier alternative has driven a market shift towards drinks that offer a cleaner boost with more thoughtful ingredients. When evaluating the healthiest energy drink, you should focus on several key factors: caffeine source and amount, sugar content, and additional beneficial ingredients.

Ingredients to Seek Out

Natural Caffeine Sources: Instead of synthetic caffeine, look for brands that derive their energy from natural sources. Good examples include organic green tea, yerba mate, or green coffee bean extract. These often provide a smoother, more sustained energy lift due to compounds like L-theanine, which is present in green tea.
Low or Zero Added Sugar: High sugar content is a major drawback of traditional energy drinks, contributing to weight gain and poor metabolic health. Healthier alternatives are often sweetened with stevia, monk fruit, or contain zero calories. Always check for brands with less than 5 grams of sugar per serving.
Electrolytes and B-Vitamins: Ingredients like potassium and sodium support hydration, which is a common cause of fatigue. B-vitamins play a crucial role in energy metabolism, helping your body convert food into fuel.
Adaptogens and Nootropics: Some newer drinks incorporate ingredients like ginseng, lion's mane, or L-theanine to help improve focus and clarity without the overstimulation.

Ingredients to Minimize or Avoid

Excessive Caffeine: While caffeine is the key energizer, doses over 200mg per serving can lead to jitters, anxiety, and sleep disturbances. The FDA recommends limiting total daily intake to 400mg for healthy adults.
Artificial Sweeteners: Some sugar-free drinks use artificial sweeteners like sucralose or aspartame, which can cause digestive issues for some people. Natural sweeteners like stevia or monk fruit are a better alternative.
Proprietary Blends: Avoid products with undisclosed 'proprietary blends,' which can hide the exact amount of stimulants and other ingredients, making it impossible to know what you're consuming.

Healthiest Energy Drink Options

Several brands are leading the charge in offering healthier energy drink options. Here are some of the top contenders based on ingredient quality and nutritional profile.

Celsius Live Fit: Widely available and popular, Celsius offers 200mg of caffeine from green tea and guarana extract per can. It contains zero sugar and uses sucralose as a sweetener.
Zevia Zero Calorie Energy: For those who want to avoid artificial sweeteners, Zevia uses stevia leaf extract. It provides 120mg of natural caffeine per can with zero calories and sugar.
Guayaki Unsweetened Yerba Mate: Made from the leaves of the yerba mate tree, this drink is rich in antioxidants. The unsweetened version has very low calories and provides a clean energy boost.
Nuun Sport + Caffeine: Sold in dissolvable tablets, Nuun offers electrolytes and a moderate 80mg of caffeine. It is sweetened with stevia and is ideal for hydration during or after a workout.
Homemade Alternatives: For complete control over ingredients, you can make your own energy boost. Options include mixing coconut water with fresh fruit juice for electrolytes or brewing strong green or yerba mate tea.

Comparison of Healthier Energy Drink Options


Brand	Caffeine (mg)	Sugar (g)	Sweetener	Key Ingredients	Best For
Celsius Live Fit	200	0	Sucralose	Green Tea, Guarana, B-Vitamins	High-caffeine users
Zevia Energy	120	0	Stevia	Tea Extract, B-Vitamins	Avoiding artificial sweeteners
Guayaki Unsweetened	140	<1	None/Fruit Juice	Yerba Mate, Antioxidants	Natural, moderate caffeine
Nuun Sport + Caffeine	80	0	Stevia	Electrolytes, B-Vitamins	Workout hydration
FOCUSAID Clean Energy	100	7	Agave Nectar	Nootropics, Green Tea	Focus and cognitive performance

The Healthiest Option is Often Not a Can

While the market offers increasingly better bottled options, the absolute healthiest forms of energy are often found in simpler, whole-food forms. Coffee and tea, when consumed without excess sugar, offer the benefits of caffeine and antioxidants with far fewer additives. Hydrating with simple water can also significantly boost energy levels, as dehydration is a major cause of fatigue.

Conclusion: Making a Healthier Choice

Ultimately, the healthiest type of energy drink depends on your individual needs and sensitivities. However, the general rule is to opt for options with low or no sugar and natural caffeine sources. Brands like Zevia and Guayaki are excellent choices for minimizing artificial ingredients, while Celsius offers a powerful but clean energy boost for those who can tolerate sucralose. For optimal health, consider reserving energy drinks for occasional use and prioritizing natural alternatives like coffee, tea, or simply staying well-hydrated with water. Being a conscious consumer and reading the 'Nutrition Facts' label is the most powerful tool you have. For more information on the health implications of energy drinks, consider reading resources from authoritative sources like the MD Anderson Cancer Center.

Frequently Asked Questions

Energy drinks sweetened with natural zero-calorie sweeteners like stevia or monk fruit, such as Zevia Zero Calorie Energy, are typically among the lowest in sugar. Many brands now offer sugar-free versions, but be sure to check for artificial sweeteners on the ingredient list.

Celsius is often considered a healthier option than traditional energy drinks because it contains zero sugar and uses green tea and guarana for caffeine. However, it is sweetened with sucralose, an artificial sweetener, which some people prefer to avoid. Moderation is still advised due to its high caffeine content.

Yerba mate is a traditional South American tea made from the leaves of a native holly tree. It is a natural source of caffeine and is rich in antioxidants. Unsweetened yerba mate drinks are a great choice for clean energy, and many brands offer it as a base for their products.

B-vitamins are essential for helping your body metabolize food into energy. While many energy drinks contain B-vitamins, it is important to note that a healthy diet usually provides sufficient amounts. The added vitamins primarily serve a marketing purpose for most people.

For healthy adults, the FDA suggests limiting total daily caffeine intake to 400mg. To avoid jitters and other negative side effects, it is best to choose energy drinks with less than 200mg of caffeine per serving. Options with lower, more moderate amounts are generally safer.

Some energy drinks are classified as dietary supplements, which means they are not subject to the same strict FDA regulations as beverages. This allows brands to use 'proprietary blends' and potentially hide ingredient amounts. It is safer to choose products with a 'Nutrition Facts' label.

Excellent natural alternatives include unsweetened coffee or tea, which provide caffeine and antioxidants. For hydration, coconut water offers electrolytes. You can also make a homemade energy drink using water, lemon juice, and a natural sweetener like maple syrup.