Functional drinks are hitting the headlines at the moment, and for good reason. While the term might be relatively new to us here in the UK, it was actually coined in Japan around the mid-1980s. But what exactly are they, and should we be paying attention?
In the low, no and light drink space, functional drinks are gaining popularity as drinkers look for beverages that can do everything from helping with mental clarity to adding a bit of pep to their night out. Let's break down the main categories everyone's talking about.
Adaptogens
These are plants like:
- Ashwagandha
- Rhodiola
- Ginseng
- Rishi mushrooms
- Holy basil
They're thought to help the body resist or adapt to stress and enhance biological performance. The benefits can include stress reduction, immune system support, energy level balance, and sleep quality improvement. They can also help with mood regulation, mental clarity, physical endurance, and inflammation response, really making the most of what nature gives us.
Nootropics
These compounds affect our cognitive function rather than just our body. Think:
- L-theanine
- Ginkgo biloba
- Caffeine (one of the most common functional compounds we use daily, and since changing my relationship with alcohol, like many people, my caffeine use has soared, so do be careful!)
Nootropics help with mental clarity, concentration, focus, memory, learning, alertness, energy, mood enhancement, stress reduction, mental stamina, creative thinking, and information processing.
Beyond These Two
Remember those little prebiotic drinks that were huge on TV a few years ago for gut health? They're functional beverages, too. You've also got drinks that contain:
- Electrolyte drinks for hydration (popular with athletes)
- Antioxidant drinks for cellular health
Basically, if there's something happening in your body, there's likely a functional beverage out there to help enhance or repair it.
Natural vs Synthetic
Functional ingredients come in two forms:
1. Naturally derived straight from plants, fungi, or herbs (like green tea, mushrooms, ashwagandha root)
2. Synthetic ingredients created in labs (such as synthetic caffeine and artificial vitamins)
Just because it's synthetic doesn't necessarily mean it's bad for you. While using what nature gives us is often best, synthetic ingredients can offer benefits like controlled potency and more consistent batches. It really depends on what you prefer - just read those labels carefully.
The Reality Check
After my first child was born and we were having our kitchen redone, I lived off a student-esque diet of toast, Snickers and Lucozade. Adding adaptogenic and nootropic drinks wouldn't have fixed my exhaustion - you can't fix what's wrong just by throwing in a few functional ingredients. These drinks work best as part of a healthy diet, as enhancements rather than replacements.
It's also worth noting that effects will vary person by person. When I spoke with Chris Kazakeos, founder of On Beer, in ep#59, Plant-powered AF Brewing, he found in his research that people with a history of heavy alcohol use felt less impact from the functional ingredients than those who had had far less exposure.
He also tells the story of drinking ten bottles of his own beer one night – while he was fine and suffered no considerable ill effects, sleep definitely evaded him that evening! So you can have too much of a good thing.
Important Note: If you're on any medication, check with your doctor before trying functional drinks. Make sure whatever you're consuming works with your current medication.
Tips for Trying Functional Drinks
- Start small & don’t exceed RDAs
- Follow producer directions & recommended serves of the best way to enjoy their drinks
- Monitor & review your response
- Check other ingredients (especially sugars and artificial sweeteners if that’s important to you)
- Consider the cost versus benefit you felt
- And if at first you don’t feel a benefit, try something else instead
My Current Favourite Functional Bevs
GABA Labs Sentia Red*, the original GABA spirit, aims to recreate the one—or two-drink feeling, which their research shows is usually the highlight of an evening.
Impossibrew Pale Ale*. Their founder, Mark Wong, might not have gotten the Dragons’ Den investment, but that hasn't stopped them from using their patented Social Blend to become one of the most successful functional beer brands.
ps. Keep an ear out for Mark’s interview on the Low No Drinker Podcast coming soon.
Want to learn more about how brands use these ingredients? Check out these episodes of the Low No Drinker Podcast:
THE LOW NO DRINKER PODCAST: For mindful, sober curious & alcohol-free drinkers
Listen to this Low No Drinker FAQ episode on your podcasting app of choice, including Apple & Spotify.
Or catch it on the Low No Drinker YouTube channel.
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