3 p.m. hits. Your to-do list is still growing, your energy is fading, and that colorful can in the fridge starts looking pretty tempting. They’re everywhere, lining grocery store shelves, showing up in gym bags, and filling social media feeds. Marketed as a healthier way to power through your day, today's energy drinks often promise clean energy, better focus, and wellness-friendly ingredients.
But are they really as healthy as they seem? We connected with our friends from Virtua Health to take a closer look at three of today's most popular energy drinks and what you should know before reaching for one.
Why Energy Drinks Feel Different Than Coffee
Most people sip coffee throughout the morning. Energy drinks? Not so much.
Because they're often consumed in minutes, caffeine enters your system quickly, potentially causing:
- Jitters
- Anxiety
- Rapid heartbeat
- Trouble sleeping
- An energy crash later in the day
While everyone responds to caffeine differently, paying attention to how your body feels after an energy drink can help you decide whether it's the right choice for you.
Sugar-Free Isn't Always Simple
One of the biggest selling points of these drinks is what they don't contain: sugar. Instead, they typically use sweeteners like:
- Sucralose
- Acesulfame potassium
- Stevia
While these options reduce calories, some research suggests they may influence sweet cravings, eating habits, digestion, and gut health.
Some people may also experience bloating or digestive discomfort from artificial sweeteners. While occasional consumption is unlikely to cause significant issues for most healthy adults, relying on sugar-free energy drinks every day may have a greater impact than you might realize.
The Three Most Popular Trending “Healthy” Energy Drinks
Alani Nu: The Social Media Favorite
If you’ve ever reached for an Alani Nu, you’re not alone. With its colorful packaging and wellness-focused branding, it's easy to see why many people view it as the "healthier" choice. But its growing popularity has also raised questions, especially after reports of a young teen in Texas was hospitalized after drinking multiple cans in a short period of time.
What’s Really in the Can?
- 200 mg of caffeine, about the same as two cups of coffee
- Zero sugar, instead using sucralose and acesulfame potassium
- B vitamins and L-theanine, which are often associated with energy and focus
Is It Actually Healthy?
Alani Nu's biggest strength is its lack of sugar, but that doesn't automatically make it a health drink. With half of the recommended daily caffeine limit packed into one can, it's easy to overdo it, especially if you're also drinking coffee or other caffeinated beverages throughout the day.
The verdict: A better choice than many traditional energy drinks, but still a concentrated source of caffeine that should be consumed in moderation.
Celsius: The Fitness Favorite
If you've spent any time at the gym, scrolling social media, or walking through the grocery store, you've probably seen Celsius.
Marketed as a fitness-focused energy drink, it's often promoted as more than just caffeine, with claims tied to metabolism, exercise performance, and overall wellness.
But as with many wellness products, the label doesn't always tell the whole story. In fact, Celsius faced scrutiny via a lawsuit in 2023 over claims that it contained “no preservatives,” despite citric acid in the formula functioning as one.
What’s Really in the Can?
- 200 mg of caffeine in standard cans and 270 mg in Celsius Essentials
- Guarana, an additional plant-based source of caffeine
- Green tea extract, ginger root, and chromium
- Zero sugar, using sucralose
One thing to remember is that multiple caffeine sources can make the drink feel stronger or last longer than expected.
Is It Actually Healthy?
Celsius includes ingredients associated with metabolism and exercise performance, but those ingredients don't replace healthy habits. The higher caffeine content found in Celsius Essentials also means you're potentially getting one of the strongest energy boosts of the three drinks.
The verdict: Useful as an occasional pre-workout or afternoon boost, but its fitness-focused branding can make it easy to overlook just how much caffeine you're consuming.
Bloom: The Wellness Favorite
Out of the three drinks, Bloom has the strongest “health halo”.
Often associated with greens powders and self-care routines, its branding makes it feel more like a health product than a traditional energy drink.
However, just because it looks healthier doesn’t necessarily mean it comes without its flaws.
What’s Really in the Can?
- 180 mg of caffeine
- L-theanine, an ingredient often linked to calm focus
- Ginseng, which is commonly associated with mental clarity and energy
- 10 calories and zero sugar
It contains slightly less caffeine than Alani Nu and Celsius, but it's still a significant amount.
Is It Actually Healthy?
Bloom earns points for lower calories and a wellness-focused ingredient list. However, many of the ingredients highlighted in its marketing are included in undisclosed amounts, making it difficult to know how much they contribute to the overall effect.
The verdict: Arguably the most wellness-focused option of the three, but it's still an energy drink first and a health product second.
Healthier Energy Alternatives
The good news is that energy drinks aren't your only option. Whether you're looking to cut back on caffeine or simply want a more sustainable boost, a few simple swaps can help support your energy throughout the day.
Hydrate First: Sometimes low energy is simply a sign that you need more fluids. Before reaching for a can, try water, fruit-infused water, or coconut water.
Rethink Your Caffeine: If you're looking for a boost, consider black coffee, green tea, matcha, or yerba mate. These options still contain caffeine, but generally have fewer added ingredients than most energy drinks.
Fuel Your Body: What feels like an energy problem can sometimes be a nutrition problem. Fresh fruit, Greek yogurt, nuts and seeds, or a smoothie with fruit and protein can help provide more sustained energy throughout the day.
The Main Takeaway
Energy drinks aren't inherently bad, and an occasional can have the opportunity to fit into a healthy lifestyle.
The bigger issue is relying on them to get through every day.
If you've found yourself reaching for energy drinks regularly just to keep up, it may be worth taking a closer look at what's really driving your fatigue. Poor sleep, stress, dehydration, nutrition, medications, and underlying health conditions can all affect your energy levels.
Feeling tired every day doesn't have to be your normal. A Virtua Primary Care provider can help uncover what's contributing to your fatigue and create a personalized plan to help you feel your best.
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