The 8 Best Natural Energy Drinks, According to a Dietitian

Many people turn to energy drinks when they need a quick lift to get through a busy day.

However, most mainstream energy beverages are packed with added sugars — in some cases even more than cola — and may include artificial colors and sweeteners you might prefer to avoid. They also often contain high doses of caffeine, which can cause jitteriness, anxiety, or agitation (1 ).

Keep in mind that both the U.S. Department of Agriculture and the European Food Safety Authority consider up to 400 mg of caffeine per day to be within safe limits (2 ).

That said, several brands produce healthier, naturally sourced energy drinks that can deliver the pick-me-up you want without many of the usual downsides.

A quick look at our picks of the best natural energy drinks

• Best yerba mate-based energy drinks: Sound Sparkling Organic Yerba Maté with Citrus and Hibiscus and Guayaki Unsweetened Yerba Maté
• Best natural energy shots: Proper Wild Energy Shots
• Best natural energy shot with collagen: Vital Proteins Collagen Energy Shots
• Best guayusa tea-based energy drink: Mati Sparkling Organic Energy Drinks (Unsweetened)
• Best matcha-based energy drink: Toro Matcha Sparkling Ginger
• Best pre-workout natural energy drink powder: Ora Renewable Energy
• Best coffee-based energy powder: Laird Superfood Instafuel (Unsweetened)

What are natural energy drinks?

Unlike many conventional energy beverages, natural energy drinks avoid ingredients like artificial sweeteners and synthetic dyes that some people aim to exclude from their diets.

They rely on ingredients derived from nature — for example green tea, yerba mate, or botanical extracts.

Also, the energy drinks highlighted here have no added sugars, which can be harmful when consumed in large quantities (3 ).

Benefits

Energy drinks made with components such as green tea, coffee, or guarana can offer a rapid lift when you’re tired. Having one can increase alertness and may even have a positive effect on mood (4 ).

Some individuals use these drinks to help with athletic output or to sharpen focus and memory for work or studies (5 ).

Still, occasional use is preferable — relying on energy drinks regularly to get through your day isn’t advisable.

They’re not substitutes for sufficient sleep, a balanced diet, stress management, or addressing medical problems that could be causing persistent tiredness.

Risks and side effects

Consuming energy drinks that deliver large amounts of stimulants can produce negative effects.

A 2021 review reported that the most commonly noted side effects in teens and adults were insomnia, stress, restlessness, and mood shifts.

The review’s authors recommend limiting intake and suggest that 5–7 energy drinks per week could be excessive (6 ).

Excessive consumption has been associated with serious medical events like seizures, coma, liver damage, and heart rhythm disturbances (7 , 8 ).

There have even been instances where energy drink overuse was linked to fatalities (9 , 10 ).

Energy drinks shouldn’t be a daily habit or consumed in large amounts. Limiting stimulant intake like caffeine helps reduce the risk of side effects such as sleeplessness and nervousness.

The natural options on this list contain under 200 mg of caffeine per serving — about the amount in a 12-ounce (360-mL) cup of coffee — so when enjoyed in moderation they’re unlikely to trigger harmful effects (11 ).

How we chose the best natural energy drinks

• Ingredients. The products included contain zero grams of added sugar and have no artificial sweeteners or colorings.
• Caffeine content. We selected natural energy drinks that contain under 200 mg of caffeine per serving.
• Dietitian-recommended. All listed items were chosen by a registered dietitian.
• Vetting. Each product was reviewed to ensure it meets HealthEH’s medical and business guidelines.

A note on price

Price ranges are shown below using dollar signs ($–$$$). One $ means the item is on the affordable side; three $$$ indicates a higher price point.

Generally, costs range from $0.22–$1.75 per serving, or roughly $14.95–$54.00 per package, depending on where you buy them.

Serving size differs among products. Seven of the selections are ready-to-drink beverages and three are powdered mixes.

Pricing guide

• $ = under $0.25 per serving
• $$ = $0.25–$1.00 per serving
• $$$ = over $1.00 per serving

HealthEH’s picks of the best natural energy drinks

Best yerba mate-based energy drinks

Sound Sparkling Organic Yerba Maté with Citrus and Hibiscus

Price: $$

Sound produces crisp beverages naturally sweetened with botanical extracts.

Although it’s not explicitly marketed as an energy drink, the Sparkling Organic Yerba Maté has 70 mg of caffeine derived from yerba mate, white tea, and green tea to provide a lift.

One study found that yerba mate improved exercise performance without altering perceived exertion, suggesting participants accomplished more with the same perceived effort (12 ).

Yerba mate is brewed from the leaves of Ilex paraguariensis, a South American plant that concentrates caffeine.

The drink is flavored with hibiscus, lemon, and lime extracts, giving it a pleasing citrus profile with no added sugar.

Each 12-ounce (355-mL) bottle provides (13):

• Calories: 0
• Caffeine: 70 mg

Guayaki Unsweetened Yerba Maté

Price: $

Research indicates yerba mate can enhance energy, focus, exercise performance, and concentration, making it a solid base for a natural energy drink (12 , 14 ).

Guayaki’s Unsweetened Yerba Maté is organic and contains less than 1 gram of naturally occurring sugars.

Each 16-ounce (473-mL) bottle provides (15):

• Calories: 5
• Caffeine: 140 mg

Best natural energy shots

Proper Wild Clean All Day Energy Shots

Price: $$$

Proper Wild’s Clean All Day shots combine organic green tea with 120 mg of L-theanine, an amino acid commonly found in green tea that’s associated with neuroprotective and stress-reducing properties (16 ).

They’re naturally flavored with fruit concentrates.

Each 2.5-ounce (75-mL) bottle provides (17):

• Calories: 45
• Caffeine: 100 mg

Best natural energy shot with collagen

Vital Proteins Collagen Energy Shots

Price: $$$

These collagen energy shots deliver a concentrated caffeine hit sourced from coffee fruit extract.

They also include collagen peptides, B vitamins, hyaluronic acid, and alpha-GPC — a compound that might help athletic performance at higher doses (18 ).

The shots are low in calories and provide 7 grams of protein per serving, flavored naturally with grapefruit and lemon juice.

Each 3-ounce (89-mL) bottle provides (19):

• Calories: 40
• Caffeine: 90 mg
• Protein: 7 grams

Best guayusa tea-based energy drink

Mati Unsweetened Sparkling Organic Energy Drink (Unsweetened) 

Price: $

Mati Sparkling Organic Energy Drink is brewed from guayusa tea.

Known also as runa tea, guayusa comes from leaves of an Amazonian evergreen and has been used for generations by Indigenous communities (20 ).

Guayusa supplies caffeine plus phenolic antioxidants that may have anti-inflammatory effects (20 ).

Make sure to buy the unsweetened variety; Mati also offers sweetened versions. This product is flavored with under 1% fruit juice.

Each 12-ounce (355-mL) bottle provides (21):

• Calories: 0
• Caffeine: 115 mg

Best matcha-based energy drink

Toro Matcha Sparkling Ginger

Price: $$

Toro Matcha Sparkling Ginger blends organic Japanese matcha with lemon and ginger juices for bold flavor.

It delivers 60 mg of caffeine per can — enough for a mild energy boost and a suitable option for those sensitive to stronger caffeinated beverages (11 ).

Each 12-ounce (355-mL) bottle provides (22):

• Calories: 10
• Caffeine: 60 mg

Best pre-workout natural energy drink powder

Ora Renewable Energy Beet Pomegranate flavor

Price: $$$

If you want a pre-workout powder with nutrient-dense ingredients, Ora Renewable Energy is an excellent pick.

Unlike many pre-workout formulas, Ora provides performance-supporting ingredients without added sugars, artificial dyes, or preservatives.

The product is organic and vegan, containing yerba mate, organic green coffee bean, matcha, ginseng, and eleuthero root (Siberian ginseng), a traditional herbal ingredient.

It also includes powdered pomegranate, beetroot, spinach, and kale, which may support blood flow and endurance (27 , 28 ).

Note that Ceremonial Matcha and Raspberry Lemonade flavors contain 4–5 grams of added sugar, whereas the Beet Pomegranate flavor has zero added sugar.

You can stir it into water or blend it into smoothies.

One scoop (10 grams) provides (29):

• Calories: 35
• Caffeine: 90 mg

Best coffee-based energy powder

Laird Superfood Instafuel (Unsweetened)

Price: $$$

Laird Superfood’s Unsweetened Instafuel is a strong alternative to sugary coffee drinks.

It contains freeze-dried arabica coffee, coconut milk powder, organic coconut oil, and Aquamin — a multimineral from red algae that may support gut health and have anti-inflammatory effects (30 ).

Each 1/4-cup (25-gram) serving provides (31):

• Calories: 160
• Caffeine: 104 mg

A quick comparison

Other considerations

Occasional caffeinated beverages are generally fine, but if you depend on energy drinks to make it through the day, consider underlying causes of low stamina.

Poor sleep, an inadequate diet, chronic stress, overtraining, and substance use can all sap energy (32 ).

Medical conditions such as anemia, sleep apnea, diabetes, Hashimoto’s thyroiditis, and other autoimmune disorders may also cause fatigue.

If tiredness is persistent, it’s important to identify the source rather than relying on energy-boosting supplements or drinks.

Talk with a healthcare provider if you’re worried about low energy.

Also note that caffeinated drinks aren’t suitable for everyone — for instance, adolescents, people with anxiety disorders, and those who are pregnant or breastfeeding should limit caffeine (33 , 34 , 35 ).

Summary: Many factors can cause ongoing fatigue. Consult a healthcare professional if you find yourself frequently relying on energy drinks.

How and when to drink natural energy drinks

Enjoying a natural energy drink occasionally is unlikely to cause harm, but keep total stimulant intake, especially caffeine, in check to avoid unwanted effects like nervousness and poor sleep.

All the products included here contain under 140 mg of caffeine per serving, which is well below what’s in a typical 12-ounce (360-mL) cup of coffee (11 ).

Remember that consuming more than 400 mg of caffeine per day may produce negative effects and is not advised (36 ).

Individual sensitivity varies; some people may feel jittery or have trouble sleeping after a relatively small amount of caffeine (37 ).

If you’re caffeine-sensitive, avoid energy drinks with high caffeine content and generally refrain from drinking caffeinated beverages late in the day to protect sleep quality (38 ).

Frequently asked questions

Which energy drink has the most natural ingredients?

Look for products with minimal, straightforward ingredients if you want a natural energy drink. Some contain only a few items like green tea and lemon.

Keep in mind you can also get a natural boost from a plain cup of tea or coffee.

What makes an energy drink a natural energy drink?

Natural energy drinks exclude artificial sweeteners and synthetic dyes, opting instead for ingredients from nature such as green tea, yerba mate, and botanical extracts.

According to the FDA, the term “natural” on labels implies a product should not contain artificial or synthetic components (39 ).

What’s the best natural energizing ingredient?

Many of the drinks in this roundup use energizing ingredients like green tea, matcha, coffee, yerba mate, and guarana.

All of these are effective for short-term energy gains, so choice comes down to taste and tolerance. If you dislike green tea, try a coffee- or yerba mate–based product instead.

Crucially, don’t depend on energy drinks as your main energy source. If you’re chronically fatigued despite adequate sleep, see a healthcare professional to rule out underlying conditions.

The bottom line

If you want a more natural pick-me-up, try one of the beverages listed above.

If you’re frequently depending on energy drinks to make it through the day, consult a healthcare provider to find safer, more sustainable strategies to improve your energy.

For people interested in complementary approaches to support overall wellness and reduce toxin burden, consider exploring herbal detox strategies as part of a broader plan.