The beverage market is flooded with what are known as “wellness” and “functional beverages.” These include energy drinks, sports drinks, electrolyte drinks, fortified waters, prebiotic and probiotic sodas, protein drinks, cognitive support beverages, adaptogen-infused (herbal) drinks, and even those claiming to enhance beauty.

These drinks are marketed for their potential health benefits—for example, enhanced energy and sleep, improved digestion, and stress relief. However, it’s important to note that these drinks are largely unregulated, and some may contain ingredients that could be harmful or unnecessary.

Taylor Stein, RD

In this Q&A, Taylor Stein, MS, RD, CDN, Associate Researcher and Registered Dietitian at Department of Environmental Medicine, Icahn School of Medicine at Mount Sinai, discusses what these beverages are and what to consider when buying them.

What are “wellness” and “functional” beverages?

These types of beverages are basically supplements in liquid form. They are designed to help you relax, get more fiber, reduce sugar intake (by swapping a higher sugar beverage for a low or no sugar added option), or get additional nutrients.

Common ingredients include vitamins and minerals, probiotics (live microorganisms), herbal extracts and adaptogens (including ginseng, ginger, turmeric, ashwagandha, and rhodiola), plant extracts like green tea, dietary fiber and prebiotics (non-digestible fibers), caffeine, electrolytes, and even fatty acids.

Do these products really improve my health?

Possibly, but there is no guarantee. They are produced by the food and beverage industry, not medical practitioners. They don’t replace healthy lifestyle habits around nutrition, exercise, and mental health. A drink containing ashwagandha may claim to reduce stress, for example. It might help temporarily, but it’s not a cure.

Are these drinks safe?

They are generally safe. However, if you’re taking medications for chronic conditions, it’s best to examine ingredient lists. These beverages are not regulated, and labels may not advise you about possible interactions with medications or other supplements you might be on. You want to consider any ingredients you shouldn’t have, depending on your medical condition(s) or medications you are taking, and look for ingredients that might conflict.

What should I look for in product labels and packaging?

Be curious about any ingredients that are unfamiliar. Look them up and make sure they are safe for you. And be wary of any product labeling claiming to treat or cure certain conditions, such as stress or sleep deprivation—while some supplements do have research to support their use, this could just be fancy marketing.

Specifically, check for:

• Added sugar and sugar replacements, like sugar alcohols, which can cause stomach upset
• Excessive caffeine: Some energy drinks contain more than 200 milligrams of caffeine—the amount found in a 16-ounce coffee, and about twice as much as what is recommend for adults by the Centers for Disease Control and Prevention. For some people, that much caffeine can cause heart, stomach, and sleep problems. Energy drinks can very sweet, so it’s easy to drink an unsafe amount.
• Any other ingredients that are excessive: For example, prebiotic sodas can contain fiber in high amounts, which may upset your digestive system, especially if you are not used to lots of fiber.
• Carrageenan: Often found in protein beverages, especially non-dairy varieties that have a creamy consistency, carrageenan is seen as safe in the food supply. But some people report stomach upset, and a form that is generally not used in food has been linked to an increased risk for cancer, so there is still ongoing research.

How often is it safe to consume these products?

They should be consumed in moderation—around once per day.

What beverages are best to consume for hydration?

Plain water should always be first. However, beverages containing electrolytes, especially when sweating, allow water to absorb into the bloodstream in a balanced way, which can aid hydration. Be sure to buy a beverage that includes a mix of electrolytes, such as potassium and magnesium. Keep in mind that many electrolyte beverages contain high amounts of sodium, an electrolyte, which can actually dehydrate you, so be mindful of the balance.

How can I know if I am dehydrated?

Look at your urine. If it’s pale yellow, you are getting enough. If it is dark, you are likely dehydrated. Generally, most people should drink about eight glasses of fluids a day, but we also get water from fruits, vegetables, and other foods, so it depends. Contrary to popular opinion, you can also drink coffee for hydration, though it contains plant compounds, known as tannins, that make your mouth feel dry.

Fiber is a carbohydrate that cannot be digested or turned into sugar. Found in fruits, vegetables, legumes, and whole grains, fiber has numerous health benefits and reduces your risk for certain diseases, including obesity, heart disease, diabetes, and cancer.

Taylor Stein, RD

In this Q&A, Taylor Stein, MS, RD, CDN, Associate Researcher and Registered Dietitian at The Charles Bronfman Institute for Personalized Medicine, Icahn School of Medicine at Mount Sinai, explains the importance of fiber and how to get more of it in your diet.

Why is fiber beneficial?

Fiber feeds the bacteria in your digestive system that improve overall gut health, which in turn benefits your heart and immune system health. Additionally, fiber helps move stool through your colon, preventing constipation. Fiber is associated with decreased risk of heart disease by lowering the “bad” cholesterol, known as LDL cholesterol, which contributes to plaque buildup in the arteries. It also reduces your risk for colon cancer.

Can eating more fiber help me lose weight?

Yes. Plant-based foods like fruits and vegetables tend to be high in fiber and nutrition and low in calories. They make you feel full without having to eat many calories. For example, a cup of broccoli florets has about two-and-a-half grams of fiber and only 31 calories. In comparison, a slice of white bread could contain about 1 gram of fiber (depending on the size) and more than 100 calories.

Fiber also helps you feel full by slowing down digestion, which helps manage blood sugar and reduces your risk for developing diabetes.

How much fiber is recommended every day?

Women under 50 should have 25 grams per day or more; women over 50 should have 21 grams per day. Men younger than 50 should have 38 grams per day; men over 50 should have 30 grams per day. However, your fiber needs will vary based on your lifestyle—for example, people who exercise eat more on average. Generally, you should eat about 14 grams of fiber per 1,000 calories.

How can I know if I’m not getting enough fiber?

If you are constipated or not having regular bowel movements, experiencing diarrhea, or your cholesterol is high, you might not be getting enough fiber.

What are the risks of eating too much fiber?

Too much fiber can cause stomach upset, including bloating and gas. If you plan to increase your fiber, it’s a good idea to start slowly, while increasing water intake. Be sure to check nutritional labels—some products may contain more fiber than your body needs.

What is the difference between soluble and insoluble fiber?

While both types draw water into your intestines, soluble fiber dissolves and forms a gel-like substance while insoluble fiber makes stool bulky. Both help stool move through your digestive system and have unique health benefits.

Does it matter how much soluble versus insoluble fiber I eat?

Generally, you should get a variety. Most fruits and vegetables have a combination of soluble and insoluble fiber. Whether you should eat more of one versus the other depends. For example, if you have high cholesterol, you may benefit from eating more foods high in soluble fiber (oats, apples, bananas, avocado, beans). If you are constipated, eating more insoluble fiber (berries, leafy greens, nuts and seeds, beans) and increasing water intake will help.

What are some easy ways to get more fiber?

Include lots of plant-based foods—fruits, vegetables, whole grains, legumes—in every meal, and replace processed snacks, like chips, with whole foods, or foods without artificial ingredients and additives and are minimally processed. If you do purchase processed food, choose products that contain some fiber.

Does blending fruits and vegetables for smoothies mean I get less fiber than if I eat them without any processing?

No, the same amount of fiber is still there, but in smaller pieces. However, you may feel less full than if you eat whole foods.

Are fiber supplements beneficial?

The fiber in whole foods is superior to fiber supplements. While whole foods contain both soluble and insoluble fiber, most supplements only contain one type of fiber, and some have added sugar.

Generally, fiber supplements are beneficial for people with certain medical conditions, but these people may still need to get fiber from foods. Add an extra serving of seeds or half a cup of fruit at snack time.

What else should people know?

Some people should speak to their physician about whether they should limit fiber intake. This includes:

• People with certain medical conditions, such as irritable bowel syndrome, Crohn’s disease, ulcerative colitis
• People undergoing cancer treatment
• People staring new medications or preparing for surgery.

Vitamin D plays a crucial role in calcium absorption and bone health. Because we get most of our vitamin D from the sun, many people develop an insufficiency in the colder months. For older women at risk for osteoporosis, it is vital to ensure you are getting enough of this nutrient.

In this Q&A, Christopher Anthony Gold, DO, Assistant Professor, Medicine (General Internal Medicine), Icahn School of Medicine at Mount Sinai, explains why vitamin D is important and how to make sure you are getting enough.

Why is vitamin D important?

Vitamin D helps calcium absorb into your bones, which keeps them strong and healthy. This prevents bone diseases like osteoporosis, especially in menopausal and postmenopausal women. Vitamin D plays other important roles, such as assisting with your immune system and muscle function, and protecting the brain and central nervous system. It has some anti-inflammatory effects, and there is some small evidence that suggests high levels of vitamin D may decrease your risk for insulin resistance, potentially decreasing your risk for prediabetes or diabetes.

How much vitamin D do I need?

Vitamin D deficiency is not as common in the United States, though some studies suggest up to 25 percent of certain patient populations can be deficient. Vitamin D insufficiency, however, is more common, and can be seen in up to 30-40 percent of the population in some studies. To prevent this, the National Academy of Medicine recommends getting at least 600 international units (IU), or 15 micrograms (mcg), a day for adults under age 70, and 800 for those over age 70, through sun exposure, food, and/or supplements. If you live in a region with less sunlight, you should get at least 600 and up to 1,000 IU (15-25 mcg) of vitamin D a day. Menopausal and postmenopausal women should aim for at least 800 IU (20 mcg) a day and should pair vitamin D with 1,000 to 1,200 milligrams of calcium.

Keep in mind that too much vitamin D can lead to toxicity, but this is rare. The safe upper limit is defined as 4,000 IU a day (100 mcg).

What causes vitamin D insufficiency?

Lack of sunlight is the main cause in most cases. It can also be caused by not getting enough vitamin D-rich foods and supplements, especially in the winter. Aging also increases your risk because your skin has more difficulty synthesizing vitamin D from sunlight as you get older. Certain medical conditions, such as obesity, also increase your risk.

What are the symptoms of vitamin D insufficiency and deficiency?

Many people with vitamin D insufficiency do not have any symptoms, but some people may experience muscle weakness, bone pain, and fatigue. These could be signs that you have developed a vitamin D deficiency, which leads to bone disorders.

Who is most at risk?

Those most at risk include:

• Older people
• People with darker skin
• People who live in northern regions with less sunlight
• People with obesity
• People who spend a lot of time indoors
• People with certain medical conditions, such as osteoporosis, hyperparathyroidism, celiac disease, and inflammatory bowel disease

One serving of wild salmon meets the daily requirement of vitamin D for most adults under age 70

How can I make sure I’m getting enough vitamin D, especially in the winter?

The National Institutes of Health suggests getting 5-30 minutes of sun exposure a day between 10 am and 4 pm without sunscreen. Keep in mind that getting too much sun can damage your skin and increase your risk for skin cancer.

In terms of diet, there are foods that are naturally higher in vitamin D. These include fatty fish, such as salmon, tuna, and mackerel. One serving of wild salmon—about three and a half ounces—contains about 600 IU, or 15 mcg, of vitamin D, which meets the daily intake requirement for most adults under age 70. Other sources include mushrooms and eggs, especially in the yolks. Some foods are supplemented and fortified with vitamin D in the United States, including milk, orange juice, yogurts, and some cereals. In terms of supplements, vitamin D2 and D3 are both great. Some research suggests that vitamin D3 may be a little more beneficial.

What should I do if I suspect my vitamin D levels are low?

If you suspect you are insufficient in any nutrient, you should talk to your primary care provider.

You may have heard lately about magnesium—from magnesium sprays to magnesium oils and other supplements that claim to reduce anxiety and help you sleep, among other health benefits. While the best way to get enough magnesium is to eat a well-balanced diet, supplements may help some people. However, there may be risks associated with these products, especially if you are taking them without guidance from your health care professional.

Jeffrey Mechanick, MD

In this Q&A, Jeffrey Mechanick, MD, Professor of Medicine and Medical Director of the Marie-Josée and Henry R. Kravis Center for Cardiovascular Health at Mount Sinai Fuster Heart Hospital, explains how to ensure you are consuming enough magnesium and what to do if you think you need supplements.

What are the benefits of magnesium?

Magnesium has multiple benefits. It is an electrolyte (a mineral like sodium and potassium that your body needs to function properly) used in almost all the cells in the body to help cells communicate and function. It improves energy; bone health; muscle contraction and function; neurologic function, including sleep and mood; and cardiovascular and gastrointestinal functions, such as blood pressure and the movement of food through your digestive system. Magnesium also reduces anxiety, headaches, and depression, and it improves and relieves premenstrual syndrome and postmenopausal symptoms.

What are the symptoms of magnesium deficiency?

The symptoms can include fatigue, muscle weakness, loss of appetite, nausea, headaches, constipation, chest pain, numbness or tingling and muscle cramps, and abnormal heart rhythms. In severe forms, magnesium deficiency may cause seizures, alterations in mood, and even subtle changes in your personality.

What are best ways to get more magnesium?

The best and safest way to get magnesium is from eating a well-balanced diet. As with all nutrients found in certain foods, magnesium is a micronutrient, meaning the body requires it in small amounts. Magnesium can be found in leafy green vegetables; certain types of beans, lentils and nuts; dairy products; dark chocolate; grains, such as brown rice and oatmeal; and some fruits, especially bananas, blackberries, and avocados.

Are magnesium supplements safe?

My response to this question is the same for all supplements—you should seek guidance from a health care professional before taking them. When it comes to dietary supplements, you need to be concerned about the product and whether it really contains any of the supplement or is adulterated. This could mean it contains other compounds that can lessen or mimic the effects of the active ingredient, since the supplement industry is a competitive market selling these products. It could also mean the product contains a hazardous substance that is a contaminant from the manufacturing process.

That said, a number of my patients say magnesium helps them sleep better, has helped with premenstrual syndrome and postmenopausal symptoms, or reduces their anxiety. If you take it in small amounts and you are taking the supplement under the guidance of a health care professional, it should be safe.

What can happen if I take too much magnesium?

If you take too much magnesium, you can develop a toxicity state, which can cause low blood pressure and diarrhea, among other problems. If you are healthy and eating well, you probably do not need a magnesium supplement. The exception could be if you are a high performance athlete or have a particular condition, such as an illness or vitamin D deficiency that causes your magnesium to be low.

How much magnesium should I take?

You should not take more than 350 to 400 milligrams of magnesium per day. You can look at the labeling to see how much is in one tablet or capsule. If there is any confusion, talk with your doctor or pharmacist.

Which magnesium supplements should I take?

There is no simple answer for that, but your health care professional can offer the best guidance. These supplements can interfere with other supplements and medications, and they can adversely affect certain conditions you may have in ways you are unaware of, which is why it is important to speak with a health care professional before taking them.