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Functional Beverages: For Real Or A Waste Of Money?

Nina Ghamrawi, MS, RD, CDE
September 24, 2023
September 25, 2023

Functional beverages are a trendy category of drinks marketed as providing specific health benefits beyond basic hydration. But do they live up to the hype? As a dietitian, I've examined the science and consumer trends to determine whether these beverages are a worthwhile investment or just a waste of money.

This article reviews several on-trend categories of functional drinks such as adaptogens, probiotics for digestive health, vitamin enriched, as well as those containing coenzyme Q10 (CoQ10) and collagen-based drinks.

What's more, the functional benefits touted have expanded in recent years. In the past, they mainly focused on boosting energy by providing caffeine and other types of stimulants. While energy drinks still are popular, there are other products gaining shelf space, such as those that target digestive health, weight management, immunity, healthier bones and skin, and cognitive health, as well as stress relief, better focus, mood improvement, relaxation, and sleep.

Beverages feel less clinical and more holistic than pills and powders. They also provide specialized nutrients and ingredients in an easy-to-buy grocery store product. A supplement is a chore, while a delicious beverage is typically considered a treat!

Adaptogens

The COVID-19 pandemic and its impact on daily routines have affected mental health in the United States. A nationwide survey called "Stress in America 2021," conducted by the American Psychological Association, found that significant numbers of people are seeking treatment for anxiety, depression, sleep disorders, and other aspects of mental health. According to the CVS Health 2021 Health Care Insights Study, stress levels are up at least 30% as a result of the pandemic!

There are some foods associated with boosting levels of serotonin and dopamine in the body, but research is still out on whether or not supplements in beverages actually work. For now, eat plenty of fresh foods, and try not to buy into the marketing claims.

Probiotics, Prebiotics, and Postbiotics

Probiotic beverages are intended to improve health in a variety of ways by improving the balance between beneficial bacteria in the gut. The National Center for Complementary and Integrative Health notes that probiotics have shown potential to prevent antibiotic-associated diarrhea, prevent necrotizing enterocolitis and sepsis in premature infants, treat infant colic, and induce or maintain remission in ulcerative colitis.

But probiotics are not just for gut health - today's probiotic beverages may be developed for brain health and immunity. That’s right! Your gut health can also influence your brain health!

Due to these health benefits, probiotic drinks continue to evolve. In the past, these drinks were dairy-based, like kefir and drinkable yogurts. But in recent years we are able to find plant-based probiotics, like kombucha, as well! What’s more, many drinks now contain different types of “biotics” besides pre and pro biotics - they may contain post- or syn-biotics. Sounds confusing, I know, so here’s an easy way to remember it:

  • Probiotics: bacteria in the gut
  • Prebiotics: non-digestible fibers in foods that help feed gut bacteria, making them stronger
  • Postbiotics: the microbes (both viable and dead) and metabolic products associated with the fermentation of beverages
  • Synbiotics: products containing both probiotics and prebiotics

An April 2021 report on prebiotics by Global Market Insights, Inc, predicts that the total prebiotics market, which includes prebiotic beverages, will surpass $9.5 billion by 2027, with estimated growth of more than 10.2% compound annual growth rate from 2021 to 2027. But for many products, marketing promises are ahead of the science of "biotic" beverages. So if you want to improve gut health, stick with tried-and-true probiotic beverages like kefir or kombucha.

Vitamin Enriched

Vitamin-enriched beverages are well established and becoming more nuanced than they were a generation ago when first introduced as vitamin waters. Besides water, now the beverage industry is fortifying juices, dairy drinks, and plant-based dairy alternatives. Specific claims associated with certain vitamins are increasingly common, but since the research supporting vitamins and functional health is limited. you shouldn’t believe all the claims.

Still, it is best to stick with plain water, and get your vitamin and mineral needs from fresh fruits, vegetables, and balanced meals instead of a product.

Beverages With CoQ10

The vitamin-like compound CoQ10, which has been used for years for its heart-health benefits, is moving away from heart health, and venturing into other aspects of human health. Newer functional beverages combine CoQ10 with branched-chain amino acids improved energy and recovery. In some cases, CoQ10 is marked as an antioxidant used for skin health and regeneration. A recent review article suggests that supplementation with CoQ10 may play a role in the prevention of migraines, neurodegenerative diseases, cancer, or degenerative muscle disorders, but more research is still needed on the benefits of CoQ10 for anything besides heart health. If you are not taking it for your heart health, talk to your doctor before taking it in drink form. You probably won’t need it.

Collagen-Containing Drinks

The inclusion of collagen in beverages suggests that ingesting collagen can directly improve skin, as well as other parts of the body with concentrated amounts of collagen, such as hair, nails, and joints. Collagen supplements are also popular with people on the keto diet.

Research on the relationship between collagen supplementation and health and beauty benefits is expanding. In a study on a group of women aged 45 to 59, daily supplementation for 90 days with 500 mg hydrolyzed fish cartilage as the collagen source was associated with minor improvements in skin appearance. Overall evidence, however, remains weak.

A review article that compared collagen skin health claims on social media and company websites with literature concluded that more research is needed to justify collagen supplementation. So for now, there is not enough support to suggest that ingesting collagen directly benefits collagen production in the body. You’d be better-off eating some higher-quality protein from animal sources, and will likely have an equal or better effect than with collagen supplementation.

Takeaways

As with any food, moderate intake of functional drinks is probably OK, but I suggest that pregnant and breast-feeding women, as well as women who are being actively treated for medical conditions, tell their dietitian and medical team about the functional beverages they're consuming just to be sure. Also, it's possible to go overboard on micronutrients when women regularly consume drinks with added vitamins and minerals in addition to dietary supplements and fortified foods.

Functional beverages are not well regulated by the FDA, so you can’t always trust their purity or quality. Also, they’re really expensive, and they may not actually improve your health. You may just want to eat natural foods, and save your money.

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