Words by Tianna Nadalin at Body +Soul.

Feel like you need a little extra pep to help you get through the daily grind?

When the mid-afternoon slump hits or your morning feels like a marathon, it’s tempting to grab whatever promises a quick fix.

While synthetic energy drink options promise instant revitalisation, nutritionist and food scientist Dr Vincent Candrawinata says they often come with potential pitfalls including excessive sugar, artificial ingredients and dangerously high caffeine levels, which can lead to energy crashes, jitteriness and even long-term health concerns.

“Many canned energy drinks contain up to 30-50 grams of sugar per serving, spiking blood sugar levels and causing a subsequent crash,” Dr Vincent explains.

“With 200-300 milligrams of caffeine per can, these drinks can overstimulate the nervous system, leading to anxiety, palpitations and disrupted sleep.”

On the other hand, natural energy drinks provide a sustainable, nourishing way to fuel your body.

“Natural energy drinks work with the body, not against it,” Dr Vincent says.

“By stabilising blood sugar, reducing oxidative stress and supporting mitochondrial health, they provide energy that lasts without harmful side effects.”

From apple cider vinegar and yerba mate to protein-packed shakes, here are nine natural energy drinks to reach for when you need a quick boost.

#1. Apple cider vinegar

Apple cider vinegar (ACV) in water is a simple yet effective drink for stable energy.

Dr Vincent explains that ACV helps regulate blood sugar levels and improve insulin sensitivity, ensuring a steady energy supply.

“Studies have shown that apple cider vinegar slows carbohydrate digestion, preventing energy spikes and crashes,” he adds.

This makes it an excellent choice for anyone seeking a natural, functional drink.

#2. Ceremonial cacao

This comforting drink is rich in feel-good compounds such as theobromine, contains antioxidant-rich polyphenols, and provides a handy dose of magnesium, selenium and iron.

“It’s becoming a popular substitute for coffee,” naturopath Jade Walker says.

“The extra fats in it that come from the cocoa butter help to slowly release it into the bloodstream, so we get more of that sustained, clear energy.”

Ceremonial-grade cacao is a term for beans that have been fermented, lightly toasted, ground into a paste and dried as a block, and then broken into pieces, Walker explains.

“It looks like shards of dark chocolate,” she says.

To make a cup of hot cacao, Walker recommends adding 15-20 grams of ceremonial cacao, water, a dash of almond milk and some maple syrup to a pan and heating it over the stove until melted and combined.

#3. Coconut water

Known as nature’s sports drink, coconut water is hydrating and full of electrolytes.

However, nutritionist Hayley Stathis notes, coconut water contains more calories than plain water (about 45 to 60 calories per cup of coconut water) and is actually no more hydrating than H2O.

“My kids love coconut water and I’m happy for them to have it as a treat, as it’s a healthier option than a soft drink or a horrible artificial sports drink,” Stathis says.