Even if it’s known that to improve your stamina the key is good sleep, diet, and hydration, a moderate intake of energy drinks is a great way to quickly boost your energy since they include caffeine.
A huge number of energy products are available on the market. According to dieticians, some energy drinks are healthier than others. Especially if you are a woman, it’s best for you to choose energy drinks that do not contain large amounts of added sugars, caffeine, and artificial flavors.
Here Is a List of the Better Picks for Women
1. Zevia Zero Calorie Energy Drink
Zevia Zero has a short list of ingredients, no calories, no sugar, and no artificial sweeteners. It contains carbonated water, citric acid, stevia leaf extract, and natural flavors. A 12 oz can (375 ml) has 120 mg of natural caffeine, which is extracted from tea leaves. It is available in different delicious fruit tastes or kola taste.
2. Nuun Energy
Nuun is an effervescent energy drink in tablets, containing green tea extract, Panax ginseng, other adaptogenic herbs, and B vitamins complex. It not only increases energy but also replenishes electrolytes.
The 80 mg of caffeine in it comes from organic natural sources and contains L-theanine, which prevents jitters. Moreover, in a study published in Nutrients in 2020, it has been shown that Nuun Energy improved fluid balance to a greater degree than water alone.
3. True North Pure Energy Seltzer
True North is a 12 oz (375 ml) seltzer flavored with natural fruit. It has no calories, and it contains all the added benefits of an immunity blend: antioxidants and immune boosters.
It is fortified with vitamins A, C, B-complex of B3, B5, B6, and B 12, and zinc. It contains 120mg of caffeine in a 12 oz can.
4. Proper Wild’s Clean All-Day Energy Shots
These 2,5 oz (74 ml) shots are very healthy drinks that will give you clean and long-lasting energy. They are 100% plant-based and low in calories and do not contain preservatives or added sugar.
The energizing effect is due to 100 mg of organic caffeine sourced from organic green tea leaves, containing 120 mg of L-theanine which enhances the power of caffeine and prevents jitters.
This combination is perfect for boosting your focus and productivity.
Are There Ingredients in Energy Drinks Women Should Avoid?
Sad to say, most energy drinks are loaded with added sugar and artificial sweeteners, food colorings, preservatives, additives, and other harmful ingredients, and they are high in calories.
Especially for women, it is important to read carefully the ingredient list and pay attention to these ingredients:
- Caffeine: it is recommended to avoid more than 200 mg of caffeine per drink, especially if you consume coffee, chocolate, or other caffeinated beverages during the day.
According to the U.S. Food & Drug Administration, the maximum intake of caffeine is 400 mg per day.
The excessive amount of caffeine in energy drinks is not the only problem. The main harmful factor of caffeine is that it is usually synthetic, which means that is absorbed very quickly and can cause anxiousness, jitters, and harsher crashes.
Instead, the natural plant-based caffeine extracted from coffee beans or tea leaves is actually a healthy ingredient.
The best is the caffeine from black or green tea because it contains L-theanine, a natural compound that reduces stress levels, helps relaxation, and promotes a good night’s sleep while improving focus and performance during the day. - Vitamin B: vitamins are good, but excessive consumption may result toxic to your health. Many energy drinks contain more than 200% of the recommended daily limit of vitamin B3, and often they also exceed the limit of B6 and B12.
– Taurine: Taurine is a stimulant amino acid essential for the body, however an excess of taurine combined with caffeine may have a negative impact on the brain.
– Sugar and artificial sweeteners: high levels of sugar or its substitutes, like high fructose corn syrup, can impair blood sugar regulation and lead to obesity and other serious health diseases.
Also, take into account that sugar might give you energy, but after a short time, you may have a sugar crash and become tired all over again. Some sugar-free energy drinks contain chemical artificial sweeteners that are even worse for your gut and your entire metabolism.
When Should Women Avoid Energy Drinks?
The consumption of energy drinks is not recommended for pregnant women, because the caffeine contained in them can cross the placenta and affect the health of the baby. However, if the drinks you pick have low caffeine and sugar quantities, it’s fine to have them occasionally.
During breastfeeding, according to Dr. Thomas Hale in Medications and Mothers Milk, caffeine is a low-risk drug if taken in moderation, since only 1% of the caffeine gets into her breast milk, and this small amount is not likely to harm the baby.
It’s best to wait 1 or 2 hours after you have drank an energy drink before breastfeeding your baby, that is enough time for the caffeine to be metabolized.
Also, energy drinks are not recommended for kids and teens, and for people who suffer from diabetes, obesity, heart disease, and serious metabolic issues.
When it comes to pregnancy, it’s always paramount to arm yourself with information on what to and what not to consume. You can read my article about consuming energy drinks while pregnant here (8-minute read).
Do Drinks Like Red Bull & Monster Affect Women Differently Than Men?
It is debated whether energy drinks affect women’s health or not and the association between them and reproductive hormones is not well understood.
A scientific study has focused on assessing the link between energy drinks and ovulatory functions in women. The researchers have shown that energy drinks are associated with elevated follicular estradiol concentrations, but they do not affect ovulatory function.
Another study conducted by the National Institute of Health and published in the American Journal of Clinical Nutrition, stated that Asian women have higher estrogen levels when drinking 200 milligrams or more of caffeine a day, while white women who drank the same amount have lower estrogen levels.
They concluded that moderate consumption of caffeine was associated with some alterations in the estradiol levels in women, and these differ by race.
So, caffeine in energy drinks may have an effect on the hormonal balance of women, even if more research is needed. There is evidence that caffeine and energy drinks affect hormonal balance and that this in turn can even affect mental health in women, even if direct causation has not been proven.
Another study has demonstrated that caffeine can decrease testosterone levels in women. It’s from testosterone that estradiol is synthesized, so it is a very crucial hormone for women’s wellness. Lack of testosterone in women can cause sluggishness, fatigue, sleep disorders, loss of bone density, and menstrual issues.
The link between energy drinks and female hormones is complex and, even though it seems to be significant, it’s still unclear how they can trigger hormonal imbalance and if it is just a predisposing factor.
Are the Energy Drinks That Are Marketed to Women Any Good?
Female-targeted energy drinks are designed to appeal to women, but they do not contain ingredients specifically good for women.
The feminine branding and the women-oriented marketing make these products appear more suitable to girls than to boys.
The packaging has pinkish and bright colors, and the flavors are sweet and fruity. The marketing strategy emphasizes that these drinks are low in sugar and calories, a nutritional claim that gets along well with the women’s desire to be skinny.
To have an idea, let’s have a look at Go Girl Energy Drink, which is an energy drink for girls. It contains 100 mg of caffeine and 4 grams of sugar for a total of 25 calories in a 12 oz can. It is sugar-free and is available in different flavors.
Also, it contains a molecule called citrimax, an appetite suppressant that comes from Garcinia Cambogia extract, which can have side effects like nausea and headaches.
So, this beverage seems very similar to energy drinks not specifically marketed to women, and it is not actually the best choice among the energy drinks available on the market.
In conclusion, energy drinks marketed to women are really like other energy drinks and may cause the same problems as them, due to the potentially harmful ingredients that may contain.
Even with respect to energy drinks marketed to women, the key is always paying attention to the ingredients label.
Alternative Ways Women Can Boost Energy With and Without Caffeine
There are many things you can do to enhance your natural energy levels.
According to experts, what consumes most of the body’s energy is stress-induced emotions. Focusing on relaxation, yoga, talking to friends, as well as not overworking are really effective ways to improve your energy by reducing your stress levels.
The same is true for smoking, drinking alcohol, and having a sedentary lifestyle. Regular physical exercise and having healthy habits make our brain produce more dopamine, elevating mood and energy levels.
Dehydration is another main cause of the depletion of energy. So, drinking a lot of water is key. Also eating food rich in carbohydrates and with a high glycemic index may cause a lag in energy, while foods with a low glycemic index, rich in fiber and healthy oils may help you to stabilize your energies on a higher level.
For an extra boost, very good sources of natural caffeine are green tea, black tea, matcha tea, and guarana. It’s best to use caffeine to your advantage, in a judicious way.
So, use it to sharpen your focus and boost your productivity, in particular during the morning, but avoid having caffeinated drinks in the late afternoon, in the evening, and at night.
If you want to go caffeine-free, which is great, a lot of other tools to boost your energy are available.
Make sure you have a good daily dose of B-vitamin complex, without exceeding the recommended daily limit of 2.4 micrograms. A delicious drink full of vitamin B is a homemade fruit smoothie with spinach and kale.
Another energy fruit drink rich in vitamin B is acai berry juice, which also contains potassium, protein, and healthy fatty acids, that will give a boost to your metabolism and your energy levels.
When you prepare smoothies and juice, you can replace water with coconut water, which is a great healthy energy booster thanks to its high levels of minerals.
There are herbs, like ginseng and eleuthero that help you improve stamina and increase your energy. You can have it in the form of drinks or tablets.
Fermented drinks like kombucha tea or kvass are full of probiotics, and they are a great way to detoxify your body and increase your energy levels.
Photo altered by dejittr.com | Photo attribution: Hayley Kim Design
