Functional drinks: Adaptogens, prebiotic sodas and CBD

Go to any high street health food store, and you will see ‘functional’ drinks section has exploded. They often have sleek, minimalist packaging and covered in promises of helping you focus, to wind down or boost gut health. Now 1 in 4 new food and beverage products has a health claim.

The argument for many of these drinks is that they are better for us that your typical fizzy orange or cola.

But do these claims have any grounds or are they just an alternative? Here we will explore several categories of ‘functional’ drinks.

Adaptogens:

Adaptogens are a loose, unscientific names for certain herbs, mushrooms and roots, such as Ashwagandha, Ginseng, Rhodiola Rosea, Reishi or Tulsi. To be considered an adaptogen, a substance must:

·         Be non-toxic at normal doses

·         Support the entire body’s ability to cope with stress

·         Help the body return to a stable state after extreme stress.

Many of these have been used long-term in Ayurvedic or Traditional Chinese Medicine.

They are incredibly popular, the adaptogenic beverages market was values at around $1.5 billion in 2025 and climbing. Currently, the evidence for adaptogens is limited and contradictory. Existing studies are generally using small populations and conducted for short-term. In addition, most of the studies conducted using concentrated amounts of these adaptogens, and this will be different to the amounts in these drinks.

That doesn’t mean they can’t affect your mood or stress levels, just that we aren’t quite there yet with the science.

Prebiotic and added fibre sodas

Prebiotic sodas are fizzy drinks with added fibre. Fibre is the new hot nutrient that we are hearing loads about, however currently only 4% of adults hit their recommended target of 30g per day. With all the conversations around gut health, a new product, added fibre fizzy drinks, have made their way to our supermarket shelves. They started in the US, and have now made their way to the UK.

The fibre used in added fibre/high fibre sodas are plant-based dietary fibres like inulin, acacia or chicory root.

There is nothing wrong with getting your fibre from these drinks, but we always encourage a whole-foods approach. Whist these drinks can provide beneficial fibre, you would get other nutrients and better satiety from your high-fibre foods such as wholegrains, fruits or vegetables.

So again, totally fine to enjoy on top of a healthy, balanced diet rather than seen as a supplement or replacement for high-fibre foods.

To hear more about fibre and how to meet your 30g a day, we have a fact file here: Fibre Facts.

CBD drinks

CBD or cannabidiol is an (non-psychoactive) active ingredient from the cannabis plant, with claims it can help with stress, sleep, anxiety and pain.

A 2019 study showed that CBD drinks might aid sleep quality by promoting relaxation and decreasing insomnia, while some studies have also shown a link between consuming CBD drinks and feeling less stressed and anxious.

However, this study found that there was no improvement in mental and physical health measures in healthy individuals after consumptions of low dose daily CBD beverages after 8 weeks. Another study also suggested that CBD products do not help with chronic pain.

Like the adaptogen drinks mentioned previously, evidence is contradicting and the effects of these doses varies greatly. Again, that doesn’t mean you cannot enjoy them or that they produce no effect, just to be sceptical of the health claims. CBD products also tend to come with a premium price point.

Whilst the word’s functional and beneficial ingredients are often used by the marketing for these drinks, but it is important to consider the other ingredients. Some of these drinks contain added sugar or sweeteners, flavourings and preservatives. It is also important to remember that ‘gut friendly’ and ‘no fake stuff’ are not protected claims.

If you take medication, are pregnant, breastfeeding and are considering trying any CBD or adaptogenic drinks, please check with your GP first. Adaptogens can interact with medication.

Functional health claims on nearly one in four new launches | The Grocer

What are adaptogens and should you be taking them? | UCLA Health

Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity - PMC

Adaptogens: Health Claims, Evidence, and Risks

Best CBD drinks | 9 of the best CBD drinks actually worth buying

Evaluating cannabidiol (CBD) expectancy effects on acute stress and anxiety in healthy adults: a randomized crossover study | Psychopharmacology | Springer Nature Link

Cannabidiol in Anxiety and Sleep: A Large Case Series - PMC

Low dose daily CBD beverage consumption for eight weeks does not improve physical and mental health measures in healthy individuals: A randomized clinical trial - ScienceDirect

CBD products don’t ease pain and are potentially harmful – new study finds

Cannabidiol (CBD) Products for Pain: Ineffective, Expensive, and With Potential Harms - The Journal of Pain