If you’re short on time and just want the best option, we recommend Celsius Live Fit.
Healthy energy drinks include vitamins and minerals, natural forms of caffeine, and less sugar than typical energy drinks.
While sugar-free and low-sugar energy drinks are healthier than most, coffee and caffeinated tea are still recommended over them to boost energy levels.
If your energy levels are consistently low, talk to your doctor about underlying issues that may be a contributing factor.
Our product recommendations are selected by editors, tested first-hand, or expert-approved. We may earn a commission through links on our site.
A can of Red Bull or Monster can give you an energy boost when your ass is dragging at 3 p.m. on a Monday. But that vice may come with downsides: caffeine jitters and an eventual sugar crash. Fortunately, it’s 2024, and there are plenty of healthy-ish alternatives to the sugar bombs of youth.
Does that mean we can consider these new-wave energy drinks to be “healthy”? Not quite. Though some caffeine is perfectly healthy—it gives you energy and improves your ability to focus and concentrate—“some energy drinks contain high levels of caffeine that can be dangerous and negatively impact your heart, not to mention your anxiety and ability to sleep,” says registered dietitian Valerie Gately, MS, RDN, LD.
“When you consume caffeine, it stimulates your nervous system causing your heart rate to increase, which pushes blood to your muscles and signals your liver to release glucose, providing you with energy,” adds Gately. So it’s not about avoiding caffeine altogether, but rather about limiting your caffeine intake. You can do this with caffeine-free energy drinks, or even energy drinks that use caffeine-adjacent energizers like paraxanthine.
The average person can safely consume around 400 mg (or less) of caffeine per day, or about four small cups of coffee. If you’re starting your day with a quad-shot latte, reaching for an afternoon Americano, and taking down a Celsius before your league basketball game, that’s overdoing it.
How We Choose the Healthiest Energy Drinks
Here are a few things we look for when hunting down the healthiest energy drink options:
Low or no added sugar: The American Heart Association suggests that men consume no more than 36 grams of added sugar per day and women 25 grams. Some energy drinks are loaded with the sweet stuff. For example, a can of Red Bull packs 27 grams of sugar. That’s why we only recommend energy drinks with minimal amounts of (or no) sugar.
Moderate caffeine levels: The FDA suggests most people limit their caffeine intake to 400 milligrams per day. We only recommend energy drinks with half that amount (200mg) or less, to leave room for other caffeinated drinks or foods—like coffee, tea, or chocolate—throughout the day.
Low calorie: High-calorie drinks don’t add much nutritional value to your diet, and take away from the more nutrient-dense calories you can get from real, whole foods. Generally, low-calorie drinks are 100 calories or less. All of the drinks on this list contain 40 calories or less, with most ranging from 0-10 calories.
The Healthiest Energy Drinks You Can Buy
1. Celsius Live Fit
Best Energy Drink Overall
Let’s start with the best healthy energy drink of the moment: Celsius Live Fit. Each 12-ounce can packs 200 mg of caffeine—more than any other drink on this list—and just 10 calories. It gets its high caffeine content from a combination of sources: green tea extract with EGCG (a highly potent antioxidant found in green tea and matcha that helps prevent free-radical damage and reduce inflammation) (1) as well as guarana seed extract.
But what makes this one so popular? It’s accessible (you can get it at nearly every gas station or grocery store in America) and it’s damn tasty. There are 15 sparkling and non-sparkling flavors to choose from, six of which are in this variety pack. It’s deemed relatively healthy due to its lack of sugar and the addition of key natural health-enhancing vitamins and minerals, such as vitamin C to support your immune system and several B vitamins for energy production. (If you’re curious how it fares against more traditional energy drinks, like Red Bull, here’s a breakdown.) It also includes chromium which may help control hunger (2) and ginger root for flavor and digestion—two claims none of the other energy drinks on this list own.
Nutrition Facts (1 can, 12 fl oz.): 10 calories, 0 g total fat, 10 mg sodium, 2 g total carbs, 0 g sugar, 0 g protein, 200 mg caffeine
Sweetener: Sucralose
Pros
Contains 10 calories
Contains no added sugar
Natural caffeine sourced from green tea and guarana
Contains vitamin C and B vitamins
Contains ginger root and chromium for digestive health
Cons
It has the most caffeine (200mg) of any of the drinks on this list
Zevia actually got its start in the beverage aisle thanks to its stevia-based soda alternatives, so it was a natural transition into the energy drink space. It’s non-GMO verified, free from artificial colors and preservatives, has zero grams of sugar, and offers 120 mg of organic caffeine per 12-ounce can. Like its soda alternatives, Zevia’s energy drinks are sweetened with stevia-leaf extract, a plant-based sweetener, which has a funny, chemical-like aftertaste if you ask us, but consuming it won’t raise blood sugar levels and it’s safe to drink on the keto diet.
Nutrition Facts (1 can, 12 fl. oz.): 0 calories, 0 g total fat, 0 mg sodium, 0 g total carbs, 0 g sugar, 0 g protein, 120 mg caffeine
Yerba mate, a type of tea made from the naturally caffeinated leaves of the yerba mate tree, a member of the holly tree family, has been a staple in South American culture for centuries. According to Guayaki’s website, it has the caffeine strength of coffee, the health benefits of tea, and the euphoric feeling of chocolate. Now, you can find many of the best natural energy drinks using the ingredient—including the next entry on this list. However, many varieties also cram in lots of sugar to remove some of the bitter taste. This version of Guayaki’s Yerba Mate has zero natural or artificial sweeteners aside from three percent lime juice yielding just five calories per 12-ounce can. It has about half as much caffeine as many of the other options on this list, but it’s clean enough and calorie-friendly enough to warrant drinking two (if needed).
Nutrition Facts (1 can, 12 fl. oz.): 5 calories, 0 g total fat, 5 mg sodium, 0 g total carbs, 0 g sugar, 1 g protein, 80 mg caffeine
Sweetener: Lime juice
Pros
Contains 5 calories
Contains no added sugar
Sweetened with lime juice
No artificial colors, flavors, or sweeteners
Cons
Might be too bitter for those who prefer a sweet energy drink
We meet the ancient yerba mate once again, this time in Clean Cause’s 16-ounce energy drink. If you like the sound of the previous option, but want something with a touch more sweetness, opt for this brand’s version which includes the addition of stevia leaf extract. It combines fair trade yerba mate and USDA-certified organic ingredients with sparkling water for a refreshing alternative to coffee. Plus, drinking this beverage supports a good cause (hence the brand name)—50 percent of the profits go to alcohol and drug addiction recovery programs. Just watch out for the erythritol, a sugar alcohol which may cause GI distress in some people that has been linked to increased cardiovascular risk (3). Each can contains 9 grams.
Nutrition Facts (1 can, 16 fl oz.): 0 calories, 0 g total fat, 5 mg sodium, 0 g total carbs, 0 g total sugars, 0 g added sugars, 0 g protein, 160 mg caffeine
Sweetener: Organic stevia and organic erythritol
Pros
Contains zero calories
Contains no added sugar
Sweet taste
50 percent of proceeds go to charity
Cons
Contains erythritol, which may cause GI distress for some people
When we think about the best energy drinks, our mind goes to something in-line with soda—flavorful and sweet. That’s where Hiball flips the script. Branded as an energy seltzer, Hiball is milder in flavor than most other options on this list, with some reviewers comparing it to Perrier’s sparkling waters. It’s completely unsweetened. Though the taste is mild, it still packs 160 milligrams of caffeine, plus 50 milligrams of guarana, and 50 milligrams of ginseng per each 16-ounce can for naturally boosted energy levels.
Nutrition Facts (1 can, 16 fl oz.): 0 calories, 0 g total fat, 0 mg sodium, <1 g total carbs, 0 g total sugars, 0 g added sugars, 0 g protein, 160 mg caffeine
Sweetener: None
Pros
Contains zero calories
Contains no added sugar
Unsweetened
Tastes like sparkling water
Cons
If you like a sweet energy drink, this isn't for you
Pack a tube of Nuun in your gym bag if you’re looking for a zap of energy to get through a tough workout. This healthy energy drink comes in convenient tablets that dissolve in water and deliver hydrating electrolytes including sodium to replenish levels during a sweaty workout, and 80 mg of caffeine. It certainly doesn’t have the same effect as pre-workout, but that’s what makes it work for an everyday pick-me-up. Nuun doesn’t use artificial flavoring or sweeteners (just stevia). Plus, each tube contains 10 servings, so it delivers more bang for your buck than every other option here.
Nutrition Facts (1 tablet): 15 calories, 0 g total fat, 300 mg sodium, 4 g total carbs, 1 g total sugars, 1 g added sugars, 0 mg protein, 80 mg caffeine
Sweetener: Stevia leaf extract, dextrose
Pros
Contains 15 calories
Contains 1 gram of added sugar
Contains electrolytes to keep you hydrated during a workout or hot day
Looking for a boost of energy and focus? FOCUSAID’s got you covered. Each 12-ounce can contains 100 mg caffeine and just 40 calories, plus a host of supplements that it says may help enhance your cognitive performance: GABA (for stress relief, focus, and clarity); Rhodiola Rosea (for concentration), Alpha-GPC (for memory and cognition); Panax Ginseng (for learning); and Acetyl-L-Carnitine (for neurotransmitter support). If you like your energy drinks sweet, you’ll love the addition of organic agave nectar in this one, which helps diminish some of the stevia aftertaste that most zero-sugar healthy energy drinks deliver. That does, however, mean that it contains 7 grams of sugar per can, so if you’re watching your intake, it’s best to go with another option on this list.
Nutrition Facts (1 can): 40 calories, 0 g total fat, 0 mg sodium, 9 g total carbs, 7 g total sugars, 7 g added sugars, 0 g protein, 100 mg caffeine
If you’re steering clear of added sugar, erythritol, aspartame, and sucralose, you should try GORGIE. Each flavor—like tropical punch, mango burst, and peach tea—packs a surprisingly flavorful punch. You’ll also get L-theanine for focus and clarity, biotin for hair, skin, and nails, and B vitamins (B6 and B12) to naturally support your energy levels in every 12-ounce can.
Nutrition Facts (1 can): 5 calories, 0 g total fat, 0 mg sodium, 0 g total carbs, 0 g total sugars, 0 g added sugars, 0 g protein, 150 mg caffeine
Beyond excess caffeine and sugar (the latter of which could potentially raise the likelihood of hair loss), some popular “healthy” energy drinks, such as Celsius, also include guarana, whose seeds containabout four times more caffeine than coffee beans (4). The seed itself isn’t unhealthy, but it’s an NCAA-banned stimulant—it can show up in a urine test and shouldn’t be consumed by competitive college athletes, says Gately.
Then there are the sugar alternatives found in many energy drinks. Though faux sugars like stevia and sucralose (known as Splenda) have no sugar content, they also have zero nutritional value and can cause digestive issues. “Some people may experience GI distress, like diarrhea, after consumption,” explains Gately.
If artificial sweeteners don’t cause you GI distress and you don’t have a medical condition like diabetes or high blood pressure to consider, Gately says they are safe for most people to consume in moderation. “Though stevia has been generally recognized as safe, there are concerns over its impact on our overall health. Monk fruit is low-calorie and may contain antioxidants so it can be a good alternative to sugar,” she explains.
“As always, it is important to read the ingredient label, as sometimes stevia and monk fruit are combined with other unhealthy artificial sweeteners.”
In short, avoid artificial sweeteners like aspartame for their potential to be digestive upsetting; look for monk fruit, agave, and honey, which are safer options. Just don’t go overboard on honey or agave—since they’re considered added sugars they can raise blood sugar, and increase your risk for insulin resistance (5).
Guayaki Organic Yerba Mate and Hiball Energy avoid artificial sweeteners entirely.
What Is the Difference Between Natural and Synthetic Caffeine?
Natural caffeine is made from whole foods. It’s generally extracted from the leaves, seeds, and fruits of plants including coffee, tea, guarana, cocoa, and kola nuts. Synthetic caffeine is made in a lab, from processed sources.
Because of what they’re made from, synthetic caffeine tends to be lower in nutrients than natural caffeine. Sources of natural caffeine (like coffee, tea, and chocolate) may contain additional nutrients, like antioxidants.
That said, studies suggest there isn’t a huge difference between how natural and synthetic caffeine affect the body, although synthetic caffeine may be absorbed faster, leading to a more immediate energy boost (6).
Why Your Energy Levels Might Be Low
Energy drinks—even healthier ones—are a quick fix. If you feel yourself constantly in desperate need of a nap or a Venti cold brew, there might be an underlying issue. “If you find yourself reaching for large amounts of caffeine, step back and evaluate why you are feeling fatigued,” says Gately. Ask yourself:
Are you hydrating properly throughout the day?
Are you fueling adequately and eating breakfast daily?
Are you consuming carbohydrates before, during, and after workouts?
Are you recovering properly?
Are you getting enough sleep?
Are you taking time to manage your stress?
The answers to all of these questions may tell you what’s contributing to consistent zombie-like feelings and may mean it’s time to look at the root cause. “Sometimes you find yourself in a pinch and need a boost,” says Gately.
But there could also be larger problems at hand, such as a hormonal imbalance or vitamin deficiency. If you answer yes to most of the above questions and still feel fatigued, it’s wise to get your blood checked by a doctor to discuss treatment options. There are even many energy drink enjoyers who are tired because of their energy drink consumption.
Who should avoid energy drinks?
You should avoid energy drinks if you’re pregnant or nursing. People who have high blood pressure or anxiety, struggle with insomnia or are on an anti-depressant, anti-anxiety, or blood thinner medication should also skip energy drinks since they can exacerbate these issues.
Want to try B12 injections? Speak with a Hone doctor about starting a B12 regimen.
How to Increase Energy Levels Naturally
There are safer and healthier alternatives to energy drinks if you’re in a slump, the top two being caffeinated coffee and tea. Gately also recommends eating simple carbs, like fruit or crackers, for energy. Some of her other tips include:
Eat every three to four hours during the day
Make sure to get all three macros daily (protein, carbs, and fat)
Eat a solid meal a few hours before a workout and a small serving of carbs close to the workout (about an hour before you exercise)
Hydrate and keep an eye on your urine color (bright yellow = dehydrated; clear = hydrated)
If you want to avoid added sugars and artificial ingredients altogether, coffee and tea are your best bets. An 8-ounce cup of coffee has about 95mg of caffeine, while the same-size cup of black tea has 47mg. They’re also low in calories, so long as you drink them black, at only one to two calories a cup. If you can’t stand to drink them straight up, you can add a small splash of milk and a stir of honey or monk fruit without adding too many calories or sugar.
The Bottom Line
Caffeine, in moderation, is a perfectly safe way to boost energy levels. But dietitians recommend getting it via coffee and tea rather than energy drinks—even so-called “healthy” options. If you must have an energy drink, go for one of the options on this list, which are all sugar-free or low-sugar, and many include extra vitamins and minerals for additional health benefits, such as focus and recovery. However, if you can’t function without energy support daily, it might be time to talk to your doctor about underlying conditions.
