Wellness shots have gained immense popularity in recent years, with vibrant bottles populating the shelves of shops and cafes. However, the concept of tonics and elixirs has deep historical roots, as evidenced by Ayurvedic and Chinese herbal traditions. Throughout history, individuals have sought ways to enhance their well-being.
Many of us strive to boost athletic performance, strengthen immunity, increase energy levels, alleviate anxiety, sharpen focus, and generally optimize our functioning. We appreciate convenience, which is where modern wellness drinks come into play, offering quick and effortless solutions.
Wellness drinks come in various forms, catering to diverse needs. Fitness enthusiasts might choose recovery shots, while those grappling with gut health challenges can opt for prebiotics and probiotics. For stress relief, there are CBD-infused beverages, alongside immunity-boosting vitamin shots, herbal extracts aimed at easing perimenopausal symptoms, and brain-enhancing shots that include adaptogens.
But do these beverages genuinely deliver on their promises? Are they worth the investment in terms of efficacy and safety? Let’s delve into the evidence to find out.
Recovery Drinks
Research indicates that certain nutrients can significantly aid in performance and recovery post-exercise. Many available shots incorporate caffeine for an energy boost and beetroot for its nitrate content, which supports blood circulation and respiration. Additionally, electrolytes facilitate rehydration, while amino acids like leucine and isoleucine can alleviate muscle soreness.
It’s crucial to look for these beneficial ingredients; however, obtaining an effective dose is paramount. The lack of regulation in this market means that there’s no guarantee these drinks contain what they claim. Research shows that to effectively impact muscle recovery, you might need between 2 and 10 grams of leucine or isoleucine.
Some individuals may not respond to caffeine, while others may experience significant effects, which can enhance performance but also lead to issues like sleep disturbances, anxiety, and tremors. Sensitivity to caffeine varies from person to person, and although moderate intake is generally considered safe, the suggested limit is 200mg per dose.
If your beverage hasn’t undergone third-party testing, you might not be able to trust the accuracy of its label. Also, consider the cost: you could brew your own coffee or source amino acids from protein-rich foods, or even concoct your own electrolyte drink using juice, water, and a pinch of salt, all potentially at a lower cost and similar effort. Nevertheless, for some people, convenience is a key factor.
Immunity Shots
The importance of strengthening the immune system has surged into public awareness, especially post-COVID, coinciding with the rise of immunity shots. These typically include vitamins B12, D, and C, which are crucial for a robust immune system, as well as ingredients like lemon, turmeric, and ginger, known for their anti-inflammatory and antioxidant properties. Despite the potential benefits of these components, evidence supporting the effectiveness of immunity shots in enhancing immune function is scant. One factor contributing to this is the low bioavailability of certain beneficial compounds; for instance, curcumin, the active component in turmeric, has limited absorption unless paired with piperine, found in black pepper. Without it, you may not gain any benefits from turmeric.
Moreover, consider the cost: combining a spoon of turmeric, ginger, and a pinch of pepper into your orange juice—or incorporating them in your meals—can be much more economical than the £2 per shot you’re likely to spend.
Gut Health Shots
Gut health shots typically include prebiotics, which nourish beneficial gut bacteria, and/or probiotics, which introduce new “good” bacteria. Fermented beverages like kombucha (derived from tea) or kefir (from milk) serve as natural sources of these probiotics. These drinks can enhance the gut’s bacterial profile, potentially strengthening barrier function, reducing inflammation, and improving metabolism.
To reap the full benefits, ensure that fermented drinks contain “live” bacteria, as indicated on the label. Unfortunately, due to minimal regulation within this category, it can be challenging to determine the quantity of live bacteria present and therefore their efficacy. You can also create these beverages easily at home.
Relaxation Drinks
CBD has emerged as a favored ingredient in many wellness products, known for its non-psychoactive properties and effectiveness in pain management, alongside its potential to induce calmness and lessen anxiety. However, similar to other beverages, there is little regulatory oversight, and a study by the Food Standards Agency (FSA) revealed that nearly half of the tested CBD products did not contain the stated amounts, while some soft drinks had no detectable CBD at all. Furthermore, some products showed dangerous levels of heavy metals and other contaminants. While infrequent consumption may not pose a significant risk, habitual use could lead to health concerns. Given CBD’s relatively new presence in wellness, caution is advisable, as the long-term impact is not yet fully understood. The FSA recommends staying below a 10mg daily limit for CBD intake.
Brain Boosters
Caffeine is widely regarded as the most recognized brain booster, shown to enhance cognitive function, particularly in terms of alertness and vigilance. Consuming between 38 and 400mg daily is considered optimal for maximizing benefits while minimizing risks. However, individual sensitivities vary, and excessive caffeine intake may lead to adverse effects. If caffeine disrupts sleep or worsens anxiety, the negatives might overshadow the positives.
Adaptogens are another group of herbal substances that could alleviate stress and fatigue, potentially improving cognitive decline in older populations, among other benefits. Examples include ginseng, ashwagandha, and lion’s mane mushrooms, often included in wellness beverages. While there is some evidence supporting their benefits, the effects might be too subtle for the average individual to notice.
Menopause Shots
The increasing awareness surrounding menopause has seen a corresponding rise in products catering to this stage of life. From collagen shots to vitamin-rich drinks, options abound for easing menopause symptoms. While ensuring adequate nutrient intake is important, it’s worth noting that many products marketed for menopause often come with a steep price tag. A generic multivitamin, priced at about £5 for a month’s supply, may provide the same benefits as a menopause shot costing £2 each day. Research suggests collagen can improve skin and bone health, though the evidence for commercial drinks making a significant difference is limited.
It’s also essential to identify which symptoms affect you most, as different supplements cater to different needs. To learn more, check out this guide.
The Bottom Line…
While there is significant evidence that ingredients found in wellness drinks can benefit health, determining the actual concentration of active compounds in individual beverages can be challenging. A balanced diet rich in anti-inflammatory foods—such as fruits, vegetables, spices, and legumes—might offer greater advantages than relying solely on wellness shots. However, it is essential to acknowledge the power of the placebo effect, which should not be underestimated.
