Feeling low? Supermarket fridge aisles are aglow with energy drinks promising an instant boost. The effects of caffeine on the body aren’t always favourable — that much is hard to ignore – but even the most health-conscious among us occasionally needs a little pick-me-up to shake off that sluggish, heavy-lidded feeling and get on with the day. Coffee remains the great rescuer of the tired, but energy drinks have long run a close second.
The good news is that, as more people pay attention to what they consume, the category has had to grow up. Brands are now reaching for ingredients like mushroom powder and reformulating reformulating their classics to cut sugar, ease the heart-racing side effects, and sit a little more comfortably with a health-aware generation.
So, how many energy drinks are too many?
As usual, moderation is key. For a healthy adult, the Food Standards (FSA) and Food Standards Scotland (FSS) suggest that staying within the recommended daily caffeine limit – around 400 mg – keeps intake generally safe. This usually equals about 3-4 standard cans of an energy drink per day, assuming you don’t consume anything else with high levels of caffeine.
That said, even you manage to stay within the limit, regularly relying on multiple energy drinks isn’t ideal for long-term health. Most experts recommend treating them as an occasional boost rather than a daily habit, with 1 can per day being a more sensible upper boundary for most people.
Are natural energy sources healthier?
Research suggests that natural energy sources such as magnesium and certain functional mushrooms can be a healthier alternative to energy drinks, but they work in a very different way.
Rather than providing an immediate stimulant effect like caffeine, magnesium supports the body’s normal energy production processes, helping convert food into usable energy and supporting muscle and nerve function. If someone is deficient, improving magnesium intake can noticeably reduce feelings of fatigue and improve overall energy levels.
Functional mushrooms such as lion’s mane or cordyceps are also often linked to energy and focus, but the evidence suggests their effects are generally subtle and build over time rather than creating a quick “boost.” They are more about supporting cognition and stress response than delivering a rapid surge in alertness.
5 Healthier energy drinks to consider
If you do need an energy boost, here are some brands promising to get you up and running – without the sugar, crashes, or jitters that have long given the category a bad name.
TENZING Fiery Mango
TENZING has long been one of the more trustworthy names in the energy drink space. Their new Natural Energy+ range adds Lion’s Mane, a respectable 270mg of magnesium, and vitamin D to their signature natural caffeine base, with the focus squarely on function rather than just a quick hit. This mix is meant to give sustained energy rather than the spike-and-crash cycle that makes most energy drinks a short-term trade-off.
The Fiery Mango flavour has 500mg of Lion’s Mane (well regarded for its cognitive and antioxidant benefits) alongside magnesium sourced from the Irish Sea and vitamin D from pine trees. The caffeine, 160mg of it, comes entirely from green coffee. It’s also entirely plant-based, with no artificial additives.
Perfect Ted matcha lattes
If you’re a fan of matcha, you’ll know Perfect Ted. The striking Perfect Ted cans, available widely in supermarkets, typically contain around 80 mg of caffeine per can, which comes from – if you want to hazard a guess – matcha and green tea extract, as opposed to synthetic caffeine. Flavours include vanilla, strawberry, and even a pineapple yuzu. Though they are marketed as no added sugar, they aren’t calorie-free – depending on the flavour, they usually contain roughly 12–70 calories per can, with the variation mainly coming from added fruit juices or other ingredients used for flavour.
The drinks are plant-based and healthier than average, given the energy comes from natural caffeine in matcha, giving a smoother and more gradual boost. Though of course, while it’s often positioned as a “cleaner” option, it’s still fundamentally an energy drink – just with fewer additives and a more natural caffeine source.
Punchy
Punchy is not just a fun brand – it’s genuinely functional too. Steered more toward hydration and recovery than stimulation, each can is packed with electrolytes including sodium, potassium, calcium, and magnesium, plus added zinc and vitamin D. It’s caffeine-free so it won’t give you the jolt of a traditional energy drink, but don’t let that put you off: this is about replenishing your body with what it actually needs, aiding muscle recovery and boosting immunity.
The newest flavour, Mexican Lime, is one of our favourites. It tastes like a crisp, clean lemonade – refreshing without the sugar hit or artificial aftertaste that plagues so many drinks in this space. If you exercise regularly, Punchy is worth considering. They also offer hydration sachets – handy to pop into your gym bag or suitcase when travelling.
Goodrays Re:Focus Mixed Wild Berry
Goodrays is a UK-based wellbeing brand best known for its CBD-infused soft drinks – and before you raise an eyebrow, no, they won’t get you high. Their drinks contain cannabidiol (CBD) derived from hemp, with no THC whatsoever. Instead, the focus is on genuinely functional ingredients: natural flavours like yuzu, guava, and grapefruit, added vitamin D, and low to no sugar. The result is a range designed to support relaxation, focus, and recovery.
Their newest addition, Re:Focus Mixed Wild Berry, shifts the dial toward energy and clarity. Blending sweet wild berry with a clean citrus finish, it’s packed with lion’s mane, magnesium, essential electrolytes, and precisely dosed adaptogens – ingredients known to support cognitive performance, reduce fatigue, and keep you hydrated through the day. There’s no added sugar and no artificial ingredients either.
Red Bull Zero Sugar
Red Bull Zero Sugar is one of the latest releases from the brand that gives you the familiar energy boost without the added sugar from the original. A standard 250 ml can contains about 80 mg of caffeine, roughly the same as a small cup of coffee, making it a moderate stimulant. Alongside caffeine, it includes taurine and B vitamins, which are often associated with energy metabolism and mental alertness.
Is doesn’t really have the natural ingredient credentials that other energy brands in this list do – so we can’t really stick a “healthy” tag on it – but the low sugar and low caffeine levels make it a good option to replace your after-lunch coffee or give you a quick afternoon boost.
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