Not all mood-boosting claims hold up–but some ingredients show promise.
Reviewed by Dietitian Jane Leverich, M.S., RDN
Key Points
- Mood-boosting drinks are usually marketed as alcohol alternatives or wellness sodas.
- Dietitians explain where the claims about these drinks may get ahead of the science.
- Mood-boosting drinks are not a proven solution for stress, anxiety or changes in mood.
Mood-boosting drinks seem to be everywhere lately, often marketed as a carbonated shortcut to feeling more focused or less stressed. Some are positioned as alcohol alternatives, while others look more like wellness sodas, teas or tonics featuring ingredients like L-theanine, ashwagandha or magnesium. The promise is appealing, especially if you’re looking for a different option than alcohol.
The problem is that “mood-boosting” is not a medical category, and it does not mean a drink has been proven to treat anxiety, depression or stress. Instead, mood-boosting drinks fall into the category of dietary supplements, which are not intended to diagnose, treat, cure or prevent disease. Additionally, the FDA does not evaluate their effectiveness before they reach the market.
We spoke with registered dietitians to explore what mood-boosting drinks can realistically do, where the claims may get ahead of the science and what to consider before making them part of your routine.
What Is a Mood-Boosting Drink?
A mood-boosting drink is any beverage marketed to support relaxation, focus, calm or emotional well-being. These products may include sparkling adaptogen drinks, tea-based beverages with L-theanine, magnesium drink mixes or botanical tonics marketed as alcohol alternatives.,
“‘Mood-boosting’ is not a category that’s regulated by the FDA,” says Bernice Chu, MSPH, RD. “It’s a marketing term that covers a number of product types including botanical ‘calmatives’ like passionflower, chamomile and saffron, vitamins and minerals like B vitamins and magnesium, adaptogens like holy basil and ashwagandha, and amino acids like L-theanine, GABA and tyrosine.”
A mood-related claim on the front of a can does not tell you whether a product contains a studied ingredient, a clinically studied dose or enough of that ingredient to meaningfully affect how you feel.
Potential Benefits of Mood-Boosting Drinks
Some Ingredients May Help Support Your Mood
The strongest evidence behind mood-boosting drinks often comes from individual ingredients–not the beverages themselves. For example, L-theanine, an amino acid found naturally in tea, has been studied for its potential effects on stress, anxiety, attention and mood. Research suggests that L-theanine, especially when combined with caffeine, may support certain cognitive and mood outcomes.
L-theanine may also help support stress management in certain situations. Some research suggests that doses of 200 to 400 milligrams per day may help reduce stress and anxiety among people experiencing stressful situations.
Ashwagandha is another commonly used ingredient in mood-boosting beverages and has been studied for its potential effects on stress and anxiety. Research suggests that ashwagandha supplementation may help lower perceived stress, anxiety scores and cortisol levels.
While some individual ingredients have promising research behind them, experts emphasize the importance of looking closely at the product as a whole. “The science behind a couple of these ingredients is real, but the evidence is for an isolated compound at a clinical dose, not for a blended, lower-dose drink on the shelf,” says Chu.
They May Encourage You To Slow Down and Recharge
A mood-boosting drink may still feel helpful even when the evidence behind its ingredients is limited. Some of the benefits may have less to do with the functional ingredients themselves and more to do with the ritual around the drink. Taking a moment to step away, prepare a beverage and slow down can create a genuine sense of calm. In that way, the beverage may serve as a cue to pause rather than directly causing a physiological shift in mood.
“There’s a placebo effect from pausing to have a delicious beverage that’s supposed to be calming,” says Emily Van Eck, M.S., RD. “You get up from your desk, take a walk, pour a fizzy drink into a glass and sit down to enjoy it. That small act can be genuinely relaxing on its own.”
Research also supports the value of building in brief pauses throughout the day. In fact, research on micro-breaks–short breaks of 10 minutes or less–may help improve feelings of energy and reduce fatigue during the workday.
A drink, mood-boosting or not, can be a pleasant cue to pause, step away from work or replace an evening cocktail. The key is understanding whether you’re enjoying a relaxing ritual or expecting a product to deliver benefits that haven’t been proven, explains Eck.
When To Think Twice Before Trying One
Mood-boosting drinks are not automatically harmless just because they are sold alongside sparkling water or tea. Many contain botanicals or supplement ingredients that can affect the body, interact with medications or may not be appropriate during pregnancy or breastfeeding.
Ashwagandha, for example, may cause side effects such as drowsiness, stomach upset, diarrhea or vomiting, and there is not enough evidence to determine its long-term safety. The National Center for Complementary and Integrative Health advises avoiding ashwagandha during pregnancy and breastfeeding and notes that it may interact with medications for conditions including diabetes, high blood pressure, thyroid conditions, seizures and immune suppression.
Kava is another common ingredient found in some mood-boosting beverages that should be approached with caution. “Drinks containing kava, marketed to help you socialize and feel calm without getting drunk, present a real risk,” says Chu. In fact, the FDA has issued a consumer advisory about kava-containing dietary supplements due to reports of severe liver injury.
If you take medication for anxiety, depression, blood pressure, blood sugar, thyroid disease or sleep, talk with your doctor or pharmacist before regularly consuming drinks with functional ingredients. The same applies if you are pregnant, breastfeeding, trying to conceive, have liver disease or have a history of substance use disorder.,
How To Choose a Mood-Boosting Drink
If you’re interested in trying a mood-boosting drink, it is worth taking a closer look at the label. Some products contain ingredients that have been studied, while others rely on proprietary blends that don’t disclose how much of each ingredient you’re getting. Here are a few things to keep in mind before adding one to your cart:
- Look for transparent ingredient amounts. A functional beverage may be a helpful alternative to alcohol for some people, but it’s still important to pay attention to the ingredients, says Van Eck. Products that clearly list the amount of each active ingredient make it easier to compare what’s in the drink with the doses that have been studied.
- Choose third-party tested products when possible. Independent testing can help verify that a product contains what the label says and has been screened for contaminants.
- Check the caffeine content. Some mood-boosting drinks contain as much caffeine as a cup of coffee, which may worsen jitters, anxiety or interfere with sleep for some people.
Other Tips To Boost Your Mood
A functional drink may fit into your routine, but some of the most effective mood-supporting habits are often the simplest–and they don’t require a special product.
- Eat regular meals. Van Eck says eating consistently throughout the day is one of the most underrated ways to support mood. Try pairing carbohydrates with protein and fat at meals and snacks to support energy throughout the day.
- Move in a way you enjoy. Physical activity can help support mood, and even small amounts of movement can be beneficial if you can’t fit in a longer workout. CDC guidelines recommend at least 150 minutes of moderate-intensity physical activity per week plus two days of strength training.
- Get enough sleep. Adults need at least seven hours of sleep per night, and getting enough quality sleep can help reduce stress and support a more positive mood.
- Be mindful of caffeine and alcohol. Too much caffeine may contribute to jitters, anxiety and poor sleep, especially later in the day. Likewise, while alcohol may feel relaxing in the moment, it can disrupt sleep and negatively affect your mood over time.
Our Expert Take
Mood-boosting drinks may help you feel calmer or more focused in the moment, but they are not a proven solution for stress, anxiety or changes in mood. Some ingredients, including L-theanine and ashwagandha, have promising research behind them in specific doses, however, that evidence doesn’t automatically apply to every canned beverage on the market. According to our experts, the best way to think about these drinks is as an optional ritual. Choose products with transparent ingredients, third-party testing when available and caffeine labeling. If you enjoy the drink and it gives you a reason to pause during the day, that’s a positive thing. Just remember that the benefits of the ritual are not the same as proof that the ingredients are delivering the mood-boosting effects promised on the label.
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