By Marie Spano, RD, MS

A quick glance at the energy drink and supplement aisle may cause a lot of confusion.  There are so many different products; it’s hard to know which is the right one to choose.

To make it easier, here are some tips on what to look for in an energy supplement:

• Amount of sugar per serving – try for no more than 15 g per serving
• Type of sweetener – look for a natural sweetener such as organic cane juice
• Caffeine amount and source – select one with no more than 100 mg if you are sensitive to caffeine
• Complete B-Complex vitamins – make sure all the B’s are there
• Antioxidants/Minerals
• Number of servings per container – if there are 2 servings and you drink the whole container, you are doubling all ingredient amounts including sugar, calories and caffeine
• All natural colors and flavors
• Amount of liquid you would have to consume for benefit – 2 oz vs. 8 oz or 16 oz

High Sugar Content
Many energy drinks contain a lot of sugar – and calories.  While sugar does provide a quick energy boost, it also dissipates quickly, leaving one feeling tired and sluggish.  To avoid this reaction, choose a sugar-free version energy supplement made with one or more artificial sweeteners.  Or, if you want to avoid artificial ingredients, look for products made with a small amount of natural sweeteners like organic cane sugar.  Wellesse All Day Energy, for example, contains only 15 grams of organic cane sugar. The term organic evaporated cane juice denotes that it is a "first crystallization sugar" made directly from fresh organic juice and not from raw sugar which requires further processing. The result is a minimally processed organic sweetener.
 
Caffeine Content and Source
Next, take a peek at the caffeine content.   Caffeine stimulates the central nervous system, increasing our attention span and focus, but there can be too much of a good thing.  Individuals sensitive to caffeine may opt for a product with low caffeine content.  Remember, a typical cup of coffee has approximately 100 mg of caffeine.

Also, caffeine comes from a variety of sources. Many products state the total milligrams in their “proprietary blend” but do not tell you the exact amount of caffeine.  Read the ingredient label carefully to uncover potentially hidden caffeine sources. 

Caffeine is found in the beans, leaves or fruit of over 60 plants.  Energy products typically contain several different caffeine sources including guaranine (from guarana berries, Paullinia cupana); mateine (found in maté); coffee (Coffea arabica), black, green and white tea (Camilla sinensis); kola nut (Cola acuminata, C. nitida); chocolate or cocoa (Theobroma cacao).  If the product doesn’t indicate total caffeine content, skip it.   You may end up feeling more wired than simply alert and focused.
 
B-Complex Vitamins
Does your energy supplement contain B vitamins?  It’s not necessary, but if your diet falls short on these micronutrients, an extra boost can help.  B vitamins help convert food into energy; without enough B vitamins, you may feel sluggish.   Good food sources of B vitamins include turkey breast, peanut butter, avocados, salmon and beef, among others.   Some individuals fall short on their B vitamin intake and others require excess B vitamins because of certain lifestyle factors (e.g., alcohol consumption, overall diet, medication use etc.)  Wellesse All Day Energy contains one of the most complete B-Complex formulas with seven B vitamins.

Other factors to consider: antioxidant content – does the supplement provide antioxidants such as Green Tea?  If you lead a natural lifestyle, look for supplements with natural colors and flavors.  And finally, pay attention to serving size – one bottle may actually be two or more servings and you have to consume a large amount of liquid for the energy benefit.

So, if you are feeling fatigued or need a pick-up, don’t be afraid to reach for an energy drink or product such as the Wellesse All Day Energy shot.  Just be sure it meets your needs and leaves you feeling awake but not over-stimulated.