As we approach the halfway point of our 10th annual Alcohol Free for 40 Challenge, many participants may find their motivation waning and their alcohol-free options feeling repetitive. Whether you’re in the challenge, observing Lent, or simply choosing to drink less, it’s an excellent time to discover new ways to invigorate your beverage choices.
One effective method is to enhance your zero-proof cocktails with functional ingredients, particularly adaptogens and botanicals aimed at supporting physical and mental wellness. Recently, I spoke with Paul Loggins, a mixologist and bar manager at Zuzul Coastal Cuisine in Shreveport, who has been sober for seven years. He has honed his skill in creating sophisticated alcohol-free drinks featuring functional ingredients like Ashwagandha, L-theanine, lemon balm, and lavender. Below are highlights from our conversation, including the benefits of these ingredients and tips on incorporating them into your zero-proof favorites — or even into smoothies and teas.
Important Note: Some functional ingredients may lower blood pressure or blood sugar and could interact with medications such as sedatives and antidepressants. Always consult with your healthcare provider before trying new supplements.
Energize and Focus
L-Theanine
- Benefits: Known for promoting calm alertness, L-theanine can enhance cognition and increase focus.
- Dosage: Generally, 200-400 mg per day.
- Flavor: This compound has a sharp, savory taste, making it suitable for citrus or herbal drinks.
Ashwagandha
- Benefits: An adaptogen that helps manage stress, reduce cortisol (the stress hormone), improve sleep, and boost mental focus.
- Dosage: Typical daily amounts range from 600-1000 mg.
- Flavor: Earthy and slightly bitter, it works well with various flavor profiles.
To use both Ashwagandha and L-theanine, try mixing two dropperfuls of each with a squeeze of fresh lemon and four ounces of sparkling water, garnished with a lemon twist.
Relax and Unwind
Lemon Balm
- Benefits: This mint-family herb is favored for its stress-relieving properties and mood enhancement.
- Dosage: Recommended daily doses range from 600-3000 mg, with 600 to 1200 mg being a good aim.
- Flavor: Herbal and citrusy, it pairs well with many drink options. A refreshing mix is two dropperfuls in six ounces of grapefruit-flavored sparkling water, garnished with lime.
Lavender
- Benefits: Used commonly in aromatherapy, lavender may reduce anxiety and depression symptoms.
- Dosage: The usual intake is about 80-160 mg per day.
- Flavor: Its floral notes enhance drinks well. Mix one dropperful with half a teaspoon of lemon juice and two ounces of chilled hibiscus tea, topped with sparkling water for a delightful refresher.
Ready-to-Drink Zero Proof Cocktails
For those looking for a convenient option, there is a growing market for zero-proof cocktails, some featuring functional ingredients. My preferred choice is Peak Cocktails, which keeps sugars low while clearly disclosing functional ingredient quantities. Their Lemon Juniper Fizz offers a blend of 200 mg Ashwagandha, 200 mg L-theanine from green tea, and 100 mg lemon balm, all with minimal calories and no added sugar.
The Bottom Line
While these functional ingredients may enhance your beverage experience, they should be seen as an addition to a broader lifestyle that includes healthy habits like physical activity, adequate sleep, and mindful consumption of sugars and processed foods. As always, consult with a healthcare professional before adding new supplements, especially if you are pregnant, nursing, or have underlying health conditions.
Exploring new flavors can make your alcohol-free journey enjoyable and fulfilling. Cheers to creative, health-conscious sips!