Wellness Whiz: Megan Burton of BrainFood | Summer Sippin'

Intro & Answers by Megan Burton, Co-Founder of BrainFood

Questions by Tina Alhani, HHM Chief of Staff 

Intro

BrainFood is a lightly sparkling water for brain wellness, created for busy brains. Made with real fruit, zero added sugar, no caffeine, and science-backed nutrients, BrainFood is designed to support focus, clarity, and stress resilience — without the buzz of traditional energy drinks.

Founded by me (Megan Burton) and Dr. Juhi Gupta, BrainFood was born from a real need: something refreshing and enjoyable that could support the brain during long workdays and everyday stress, without feeling like another supplement or wellness chore. With roots in biomedicine and science-backed formulation, BrainFood is on a mission to make brain wellness feel more joyful, approachable, and easy to build into daily life.

Why did you start BrainFood? 

We started BrainFood because we were both feeling the effects of busy, high-pressure days —  brain fog, burnout, stress, and that cycle of reaching for more caffeine even when it wasn’t really helping anymore.

At the time, we kept asking ourselves: why does every “focus” drink need to be loaded with caffeine, sugar, or ingredients that feel intense? We didn’t need more buzz. We wanted something that could support our brains in a more balanced way.

So BrainFood came from that simple idea: what if sparkling water could actually do more for your mind, based on real nutritional science? Something refreshing, lightly fruity, caffeine-free, and made with nutrients selected to support focus, clarity, and stress resilience — but still fun enough that you actually want to drink it.

Were there any challenges in developing a functional sparkling water? What is that process like? 

Yes — there were really two big challenges: first, figuring out the right nutritional mix, and second, making the flavors taste good enough that people would actually want to drink it every day.

On the nutrition side, it was incredibly important to us that the formula was grounded in science. Dr. Gupta has a background in neuroscience and specializes in psychiatry, and my background is in biomedical engineering, genetics, and epigenetics research. Coming from those fields, we both knew that research can be complicated — especially in nutrition, where there are so many factors that influence outcomes. A single study is not enough to build a product around.

So we were very intentional. We looked for ingredients with meaningful research behind them, including meta-analyses where possible, and thought about focus in a broader way — not just “energy,” but also mood, stress balance, distraction, and the nutrients people may not be getting enough of day to day. From there, we worked with doctors and dietitians to help shape the final formula.

The flavor side was a completely different challenge. People often assume you can just mix ingredients together and, if you want something less sweet, simply reduce the juice. But beverage formulation is much more delicate than that. A tiny change can shift the whole flavor.

On top of that, every juice supplier tastes different. It is kind of like orange juice — even if it is all made from oranges, no two oranges taste exactly the same. Suppliers have to blend fruit to reach a consistent level of natural sweetness and tartness, and we had to test a lot of different options to find the right fit. 

You have a background in biomedicine. How did that play into the invention of BrainFood? 

My background in biomedicine played a huge role in how I thought about BrainFood. I have always been interested in the connection between what we put into our bodies and how we feel — not just physically, but mentally too.

We have all become more comfortable talking about mental health, which is so important, but I still think we do not talk enough about the connection between our daily habits, especially nutrition, and how our minds function. That became even more interesting to me during my master’s work in genetics and epigenetics.

Epigenetics is essentially the study of how genes are expressed — how certain genes can be turned “on” or “off” and how that expression can change throughout your life. To me, that was such a powerful idea because it showed that the way we live, including what we eat, can influence how our bodies function over time.

Obviously, nutrition is not magic, and no drink is going to solve everything. But that background made me believe deeply in the idea of support. Your body and brain are dynamic. You are not stuck. And small, consistent choices in your day-to-day can matter. BrainFood came from wanting to make one of those choices easier, more enjoyable, and more accessible.

Tell us about the benefits of BrainFood- there’s Vitamin B12, Vitamin D, Zinc, CoQ10, and Rhodiola. I think we’re pretty familiar with the first few, but CoQ10 and Rhodiola might need an introduction. 

We chose each ingredient in BrainFood with brain wellness in mind. Vitamin B12 is important for nervous system function and energy metabolism, Vitamin D plays a role in overall wellness and has been studied in connection with mood, and Zinc is involved in many essential processes in the body, including cognitive and immune function. Those are nutrients people may be more familiar with, but we still included them very intentionally.

We also thought about how these nutrients show up in real life. It was not just about choosing ingredients with research behind them; it was also about choosing nutrients that people may realistically not be getting enough of through their everyday routines. With modern diets, indoor lifestyles, and busy schedules, many people are not consistently hitting recommended amounts of certain nutrients. Vitamin D is a great example. According to Cleveland Clinic, about 35% of adults in the U.S. have vitamin D deficiency, which is roughly one in three people. To me, that is a huge number — and it shows why it matters to think about the nutrients people may actually be missing, not just what sounds trendy on a label.

CoQ10 is one of my favorite ingredients to explain because it is involved in cellular energy production and also acts as an antioxidant. Our bodies make CoQ10 naturally, and we can also get smaller amounts through foods like fatty fish, organ meats, and nuts. But there are two interesting things to know: first, CoQ10 levels can decline with age; and second, it plays a role in two things that matter a lot for busy, high-demand brains — energy production and antioxidant defense.

Think of your cells like a car engine. The engine is necessary because it helps the car move, but it also produces exhaust. Our cells are similar. As they make energy, they can also produce byproducts called free radicals. When free radicals build up, that is called oxidative stress, and antioxidants help keep that stress in check.

Now, this is not the exact way it works because the body is much more complicated than a car engine. But one way to think about prolonged stress, poor sleep, or heavy cognitive load is that your body may be operating in a higher-demand state for longer periods of time. Your cells are working harder, your stress-response systems may be more activated, and oxidative stress may increase. In those moments, your need for support may be higher.

That is why we liked CoQ10 for BrainFood. It is not a quick energy boost in the way caffeine is. I think of caffeine like pressing the gas pedal, while CoQ10 is more connected to the engine underneath — the cellular machinery that helps your body make and manage energy in the first place.

Rhodiola is an adaptogen, which means it is a plant-based ingredient traditionally used to help the body adapt to stress. It comes from the root of the rhodiola plant and has been used for centuries in places like Russia and Scandinavia for fatigue, endurance, and resilience. Rhodiola has also been studied for how it may help regulate elevated stress responses.

The simple way to think about it is like a river during a storm. On a normal day, the river flows steadily. When stress hits — like heavy rainfall — that river naturally rises. That is not a bad thing; your body is supposed to respond to stress. The problem is when the river rises too quickly or starts to overflow.

I think of rhodiola less like a dam that blocks the water, and more like stronger riverbanks or better drainage — helping the body handle the “rainfall” of stress without feeling as flooded.

That is what we liked about rhodiola for BrainFood. We are not trying to turn stress off completely or overstimulate your brain in the other direction. We wanted to support focus, clarity, and stress resilience in a way that feels more steady and balanced.

I noticed that BrainFood is caffeine-free. What made you decide to de-center caffeine from your sparkling water? 

This was very intentional. I do not think caffeine is “bad,” but I do think a lot of us rely on it too often — especially later in the day, when what we may really need is better sleep.

Sleep is one of the biggest foundations for focus, mood, and stress balance. The tricky thing about caffeine is that even if you can still fall asleep after drinking it, it may still affect the quality of your sleep. Many sleep experts suggest stopping caffeine around 8 hours before bed, and for some people even earlier.

That cycle is what we wanted to help break: tired, caffeine, worse sleep, more tired, more caffeine. BrainFood gives people another option — something refreshing and functional they can reach for during work, studying, or an afternoon slump without adding more caffeine into the loop.

For us, caffeine-free means brain wellness without the buzz. We wanted to support focus in a way that feels more balanced — and that does not compete with the sleep your brain needs to recover.

How would you describe the taste of each of your flavors, Watermelon Fizz and Strawberry Thyme, and ginger apple? 

Ginger Apple has a kick of ginger balanced with crisp apple. It is bright, clean, and has a little kick without that ‘ginger burn’.

Watermelon Fizz is refreshing and easy to love — watermelon with notes of cucumber, so it feels juicy but still light and crisp.

Strawberry Thyme is lightly fruity, botanical, and not too sweet. The strawberry gives it a soft fruitiness, while the thyme adds a subtle herbal note that makes it feel a little more elevated.

Overall, I think of BrainFood as a happy medium between soda and sparkling water. It has more flavor than sparkling water like a La Croix, but it is not overly sweet or intense.

How did you decide on those flavors? Do you have any fun ideas for future flavors? 

We actually started with 17 flavor ideas, if you can imagine that. A lot of the original inspiration came from mocktail-style flavor combinations — things that felt refreshing, a little elevated, and more interesting than a standard sparkling water.

From there, we tested them through focus groups and started narrowing the list based on a few factors. Taste was obviously the biggest one, but we also looked at nutrition and practicality. Some flavors needed too much juice to taste good, which meant more sugar or carbs than we wanted. Others were harder to source consistently or created more waste because certain fruits do not produce much juice.

Once we narrowed it down to five flavors, we did a lot of real-world sampling — including events with thousands of attendees — to see what people actually reached for, finished, and came back to talk about. That feedback was so important.

As for future flavors, yes — we have a lot of ideas. I’m always drawn to flavors that feel real, fresh, and a little unexpected, and there is so much room to play with fruit, herbs, citrus, and botanicals. But in the near term, we are focused on these three and continuing to make them the best they can be.

We’ve been seeing a rising interest in functional beverages. Why do you think there’s such a big demand for them now? Do you think this space will see further growth + innovation in the next couple of years, or do you think it’s a fad? 

I think functional beverages are growing because people are asking more from the products they use every day. They still want something that tastes good and feels enjoyable, but they also want it to support how they want to feel — whether that is more focused, calm, energized, hydrated, or balanced.

I do not think the overall movement is a fad, but I do think consumers are getting smarter. People are starting to look past buzzwords and ask: does this actually fit into my life? Does it taste good? Do I understand the ingredients? Does it make sense?

That is where I think the next phase of functional beverages will go. Less about throwing trendy ingredients into a can, and more about thoughtful formulas, better taste, cleaner labels, and more specific benefits. Brain health especially feels like an important area for innovation because your brain affects everything — how you work, feel, create, connect, and move through the day.

What sets BrainFood apart from other functional sparkling beverages in the market? 

BrainFood is specifically focused on brain wellness, and that matters. A lot of functional drinks are built around energy, gut health, mood, or general wellness. Those are all important, but we wanted to focus on the brain as the foundation of how you think, feel, and show up.

The other big difference is that BrainFood is caffeine-free. We are not trying to create another energy drink. We are trying to support focus, clarity, and stress resilience in a way that feels more balanced.

We also care a lot about taste and simplicity. BrainFood is made with real juice, zero added sugar, no caffeine, and science-backed nutrients. It is functional, but it still feels like a sparkling water you can actually enjoy every day.

What are the best occasions for drinking BrainFood? Would you recommend it as an accompaniment to working or studying?

Yes, definitely. BrainFood was made for busy brains, so working and studying are natural occasions for it. I love the idea of reaching for it when you are sitting down for deep work, getting through emails, studying, brainstorming, or trying to reset during a long day.

It is also great for those moments when you want something more exciting than water but do not necessarily want another coffee, soda, or sugary drink. Because it is caffeine-free, it works in the afternoon or evening too.

I think of BrainFood as a drink for mental transitions: starting your workday, getting through an afternoon slump, prepping for a meeting, unwinding after a stressful day, or simply giving yourself a small moment to feel more supported.

Tina: Thanks for joining me, Megan. It’s great to get to know more about you and BrainFood!

Megan: Thank you so much for having me. I always love getting to share more of the story behind BrainFood because it really did come from such a real, personal need. My hope is that BrainFood helps people make brain wellness feel a little more approachable, refreshing, and joyful — one can at a time!

Tips On Choosing a Beverage (from BrainFood's Megan)

• Start with caffeine. Caffeine can absolutely have a place, but it is worth knowing how much you are actually drinking. The FDA cites 400 mg per day as the general upper limit for most healthy adults, and energy drinks can add up fast. For reference, a cup of coffee has about 80–100 mg of caffeine, while Celsius Essentials has 270 mg per can. Caffeine also has a half-life, meaning it can take several hours for your body to clear even half of it. If you are already stressed, anxious, drinking multiple coffees a day, or reaching for caffeine in the afternoon, it may be worth asking: do I need more stimulation, or do I need better support?

• Look at sugar — and remember that real sugar is still sugar. I am not anti-sugar, but many beverages have way too much. As a general rule, I would aim for under 10 grams of added sugar per drink, and 5 grams or less is even better if you are drinking it regularly.

• If it says “no sugar,” check what is replacing it. This does not mean the ingredient is automatically bad, but it is helpful to know what works for your body. Sugar alcohols can make some people feel bloated or gassy. Stevia can have a bitter aftertaste for some people. Monk fruit, allulose, erythritol, sucralose, and other sweeteners all affect taste and tolerance differently. Everyone is different, so the goal is not to be afraid of ingredients — it is to be aware.

• Do not ignore sodium, especially in electrolyte drinks. Electrolytes can be useful if you are sweating a lot, exercising intensely, losing fluids, or truly needing hydration support. But if you are mostly sitting at a desk, you probably do not need a high-sodium drink every day. The American Heart Association recommends an ideal limit closer to 1,500 mg of sodium per day for most adults — and a lot of people already get plenty from food. So check the label: if a drink has several hundred milligrams of sodium, ask whether you actually need that much, especially if you are drinking more than one.

• Be thoughtful with protein drinks. Protein is important, and there is a huge protein trend right now. But most people should think about their full day, not just one drink. Protein needs vary by body size, age, and activity level, but a baseline recommendation is often around 0.8 grams per kilogram of body weight per day, with higher needs for active people or certain life stages. Also, if you are increasing protein, pay attention to what else is happening in your diet. A high-protein pattern that crowds out fiber-rich foods is not the goal — too little fiber and too much protein are both linked to higher colorectal cancer risk. So if you are adding protein, make sure you are also getting enough fiber, fruits, vegetables, and whole foods.

• Fiber is great, but increase it slowly. A lot of “prebiotic” drinks are prebiotic because they contain fiber, and fiber is genuinely important. Most Americans do not get enough. But if you are not used to fiber, jumping into a drink with a lot of added fiber — especially 10 grams or more in one drink — may be rough on your stomach. Start slowly, drink water, and pay attention to how your body reacts. (note - I am not a dietician/physican, so I’d recommend consulting one if you are having trouble with your gut).

• Adaptogens are interesting, but be realistic. We use rhodiola, which is an adaptogen, and I think adaptogens can be great. But I also think people should know that most adaptogens are not meant to feel like an instant switch flipping after one sip. They are more about supporting the body over time. So if a drink is promising a dramatic result from adaptogens alone, I would be skeptical.

• Taste still matters. This is underrated. If something does not taste good, you probably will not drink it consistently. I think the best better-for-you beverages are the ones that fit your real life: they taste good, they make sense for your routine, and they support how you want to feel without trying too hard.