ARE ENERGY DRINKS EVER OKAY TO SIP?
Whether you need a boost to get through a slow workday or a tough workout, extra energy comes in handy. That’s probably why energy drinks are such a big business. While they were originally designed for athletes, these days a large amount of the general population consumes energy drinks regularly, in some cases for mental focus as well as physical stamina.
These products have been criticized because they often contain large amounts of caffeine or other stimulants and added sugar or artificial sweeteners. Some research has found that people who drink energy drinks regularly also tend to engage in other unhealthy behaviors, including smoking and eating a poor diet. There has also been some debate about whether energy drinks are safe to consume and if they contribute to weight gain.
When it comes to a healthy diet, most things are acceptable in moderation, says Samantha Cassetty, RD, a registered dietitian based in New York City and coauthor of Sugar Shock. But, she says, “I really don’t see a place for energy drinks.” Here is why she and other experts urge caution, and what else you can try if you’re looking for healthier ways to increase your energy.
What Is in Energy Drinks?
An energy drink is a functional beverage that contains ingredients designed to help you stay awake, alert, and focused. The specific ingredients will vary from brand to brand, but caffeine, other stimulants, and sugar are common. Let’s dig into how these affect health.
Caffeine
Most energy drinks get their buzz from caffeine, and while the amount can vary among brands, it is generally a lot higher than in other caffeinated beverages. An 8-ounce (oz) cup of coffee, for instance, has between 80 and 100 milligrams (mg), according to the U.S. Food and Drug Administration (FDA), and a 12-ounce can of caffeinated soft drink typically contains 30 to 40 mg. A can of Monster Energy, on the other hand, contains 160 mg.
The FDA recommends limiting caffeine to 400 mg a day or less, but warns that people have different levels of sensitivity to caffeine and everyone’s body breaks it down differently. And even getting that amount per day may have negative repercussions on your health, according to new research, which found that otherwise healthy adults who consumed 400 mg of caffeine a day every weekday or more often had increased risk factors for heart disease.
“Too much caffeine is not a good thing for anybody,” Cassetty says. “It’s a stimulant, and excessive caffeine intake can lead to heart rate issues, nervousness, anxiousness, sleep problems, and a host of other problems. It can cause headaches. It can cause nausea. You can’t take it too lightly, because some of the effects of excessive caffeine intake can be life-threatening.” While deaths from caffeine overdoses are rare, they happen sometimes, according to research.
Other Stimulants
Along with caffeine, energy drinks often contain other stimulants. “They can increase your heart rate and your blood pressure in addition to your alertness,” Cassetty says.
Some of the more common stimulants added to energy drinks are:
- L-theanine. This amino acid, which is found in green tea leaves, may boost the effects of caffeine, according to the Cleveland Clinic. It is said to boost mental clarity and increase relaxation, but it can have similar effects to too much caffeine when taken in large quantities (more than 500 mg a day), including jitters, headache, and nausea.
- Yohimbe. This African bark extract may activate your body’s fight-or-flight response, according to the National Center for Complementary and Integrative Health. Very little research has been done on yohimbe, but it has been associated with heart attacks and seizures, high blood pressure, anxiety, and rapid heartbeat.
- Guarana. This plant extract from South America contains small amounts of caffeine and other substances that are said to improve cognitive performance, but research is unclear on whether those effects are due to the caffeine or other substances.
Should you be concerned about these ingredients in energy drinks? “It really depends on your metabolism and how you tolerate them,” says Bonnie Taub-Dix, RDN, New York–based creator of BetterThanDieting.com and author of Read It Before You Eat It: Taking You from Label to Table. “You need to proceed with caution.”
In some cases, the product label will state the amount of these stimulants it includes. But they could also just be listed in the ingredients, which means you won’t know how much is in there. If you try energy drinks that contain these stimulants, you can pay close attention to how they make you feel. You can also talk to your healthcare provider for advice.
Sugar
A lot of energy drinks are loaded with added sugar. Take a relatively small (8.4-oz) can of Red Bull. It has 27 grams (g), or nearly 7 teaspoons, of added sugar. That’s more than the recommended maximum amount a woman should have in a day.
Sugar has a reputation as an energizer — there’s the stereotype of little kids spinning around in circles because of a “sugar high” — but that’s not entirely accurate. Taub-Dix compares the sugar in energy drinks to a roller coaster. “They seem to give you energy, you feel good, and you’re going up in the roller coaster. But depending on your metabolism, within an hour you could feel like going to sleep on your desk. That roller coaster feeling really wreaks havoc on your blood sugar,” she says.
Sugar could actually end up sapping your energy. “People actually feel more tired and less focused after consuming something sugary,” says Cassetty.
Research has also found that, long term, excess sugar intake is associated with an increased risk of obesity, type 2 diabetes, and heart disease, as well as poorer mental health and trouble sleeping.
Choosing artificial sweeteners isn’t necessarily the solution. The World Health Organization (WHO) reported in 2023 that non-sugar sweeteners like aspartame, saccharin, and stevia don’t help with weight loss and may increase your risk of type 2 diabetes, heart disease, and death.
Can Energy Drinks Help With Weight Loss?
If you are trying to lose weight, energy drinks may seem appealing for a few reasons. People who are overweight are more likely to be sleepy in the daytime, according to research.
Energy drinks may also seem like a low-calorie alternative to other sweetened caffeinated beverages, like coffee or soda. But even low-sugar and low-calorie versions of energy drinks are not generally recommended as weight-loss aids.
There is no evidence that sugar substitutes can help with weight loss, per the WHO. Additionally, research has found a link between energy drink consumption and unhealthy weight loss behaviors. Using energy drinks as meal substitutes to try to lose weight may be linked with eating disorders. The national mental health director of England’s National Health Service, Claire Murdoch, told the Daily Mail that these drinks aren’t a healthy solution for weight loss and discourages replacing meals with them.
Other Concerns About Energy Drinks
Energy drinks can have additional health risks. Mixing energy drinks with alcohol can be especially risky, says Cassety. “It’s really dangerous because the energy drink blunts the drowsy effect of alcohol. You don’t feel the effects of drinking to the same degree, and it could lead to more binge drinking or heavy drinking.”
One study noted that alcohol mixed with energy drinks lowered sedation and increased stimulation, and the study’s authors recommend avoiding drinking energy drinks and alcohol at the same time.
Healthier Subs for Energy Drinks
If caffeine is what you’re after, skip energy drinks and opt instead for coffee or a caffeinated tea such as black or green tea, says Taub-Dix. And remember, try to enjoy the stimulant in moderation. For the lowest-calorie and most nutritious drink, skip sugar (including honey and agave) or any flavored or sweetened plant-based milks or creamers.
If you’re turning to energy drinks to power through your day, zoom out and see why your energy is low. Maybe you’re not sleeping well, you’re dehydrated, or you’re overly stressed. “You can address those issues,” Cassetty notes.
Make sure you don’t have any underlying health issues that may cause fatigue and that you’re eating a balanced diet. “We get energy from food. So if you’re feeling tired, if you need a boost of energy, a mix of carbohydrates, protein, and fat — that trifecta — is the way to go,” says Taub-Dix.
Keep in mind that heavily processed foods such as cookies, chips, and crackers tend to contain added sugar and refined grains, and these ingredients can leave you feeling sluggish. “A healthier way to have more energy would be having more whole foods, and especially more plant foods like fruits, vegetables, whole grains, nuts, seeds, beans, and healthy fats like avocados and nuts. Those foods provide natural energy,” Cassetty says. “You'll feel a whole lot better when they’re the foundation of your diet.”
The Wrap-Up
Energy drinks are popular, and many people are turning to them to fight fatigue and sometimes to aid weight loss. But the caffeine, other so-called natural stimulants, and sugar in these drinks have their risks, and even sugar-free options might not be a great choice. Coffee, black tea, and green tea all provide better caffeinated options, and don’t discount the importance of prioritizing a nutritious, balanced diet when trying to support your energy levels.
Editorial Resources and Fact-Checking
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- Spilling the Beans: How Much Caffeine is Too Much? U.S. Food and Drug Administration. August 28, 2024.
- The Original Green Monster Energy. Monster Energy.
- New Study Finds Chronic High Caffeine Consumption May Heighten Risk for Cardiovascular Disease. American College of Cardiology. August 15, 2024.
- Murray A et al. Caffeine Toxicity. StatPearls. June 26, 2023.
- Here’s What You Need To Know About L-Theanine. Cleveland Clinic. July 19, 2023.
- Yohimbe. National Center for Complementary and Integrative Health. November 2020.
- Hack B et al. Effect of Guarana (Paullinia cupana) on Cognitive Performance: A Systematic Review and Meta-Analysis. Nutrients. January 2023.
- Questions and Answers. Red Bull.
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