Functional Beverages

Functional beverages can be a beneficial addition to a balanced diet, offering targeted nutritional and health benefits. However, consumers should remain informed about the ingredients and their potential effects. What are functional beverages? They are drinks promoted as offering mental or physical benefits beyond just hydration. This type of drink has grown in popularity around the world, with hundreds of companies jumping into the market. In an effort to stand out above the rest of the competition, companies are hoping to get some buzz with trendy, and sometimes unfamiliar, ingredients. Here are some of those ingredients, along with what scientists say about them.

Adaptogens are plants and mushrooms that may help your body respond to stress, anxiety, and fatigue. By doing this, they can enhance feelings of well-being. Examples include American and Asian ginseng (an herb), ashwagandha (an evergreen shrub), eleuthero (a shrub), Rhodiola rosea (a flowering plant), and chaga (a mushroom). The Cleveland Clinic says adaptogens are known to trigger chemical reactions that can return the body to a more balanced or normalized state. Studies show that adaptogens work best for a short duration (less than six months) because the body can build a resistance to them, making them ineffective over time.

Also known as "smart drugs," nootropics are substances that can improve human thinking, learning, creativity, and memory. Some people also report an increase in motivation when taking nootropics. Among the most common nootropics are caffeine, L-theanine (an amino acid found in tea), creatine (an amino acid naturally found in meat and fish), Bacopa monnieri (an herb), Gingko biloba (a tree) and lion's mane (a mushroom). In a study last year in the journal Plants, researchers said that most plant-based nootropics are not immediately effective after a single dose and must be taken for an extended period before any measurable improvement occurs. One problem in research on these substances has been standardizing the dosage and the form in which they are taken.

Probiotics are foods or supplements that contain live microorganisms intended to maintain or improve the "good" bacteria in a person's gut or other parts of the body. They are naturally found in fermented foods like yogurt, kefir, cottage cheese, kombucha and sauerkraut. Prebiotics are food for the bacteria and other organisms that live in the gut. Prebiotics can be found in whole grains, bananas, greens, onions, garlic, soybeans, and artichokes. The Cleveland Clinic says probiotics, in theory, work alongside the beneficial microbes in the human body to fight off harmful bacteria, fungi, viruses and parasites. Researchers know that unhealthy microbiomes can contribute to chronic diseases like irritable bowel syndrome. They may also influence mood, pain tolerance and fatigue. The Cleveland Clinic and the Mayo Clinic say there is a lot of active research into the microbiome and the impact of probiotics and prebiotics, but there is not enough evidence to draw solid conclusions about their effectiveness.

CBD, or cannabidiol, is an active ingredient in cannabis. While it is one of hundreds of components in marijuana, CBD doesn't cause a high by itself. CBD has been used to treat epilepsy and may also help alleviate anxiety, insomnia, chronic pain and addiction. Side effects could include nausea, fatigue, and irritability. In an article published in April, Harvard Medical School said CBD appears to be a helpful, relatively non-toxic option for managing anxiety and other issues. But it said more research is needed to pinpoint effective doses.

While functional beverages claim to improve health, enhance performance, and boost mental clarity, scientists caution against viewing them as magic potions. Some beverages may not live up to their health claims, and the benefits of some ingredients may be exaggerated or not well-supported by scientific evidence. In addition, the functional beverage market is not as tightly regulated as other food and drug products, leading to potential concerns over the validity of health benefit claims and ingredient concentrations.

There is risk of overconsumption with these drinks - especially with ingredients like caffeine, which can lead to heart palpitations and high blood pressure. Some functional beverages might also interact with medications or be unsuitable for people with certain health conditions. While functional beverages can complement a healthy lifestyle, they are not a substitute for a varied and balanced diet. It is always advisable to consult healthcare professionals before integrating these drinks into your regular diet, especially for those with underlying health conditions or those who are pregnant.