It’s not news that Americans are chronically tired. According to a Gallup poll, 1 in 3 adults, or about 84 million people, do not get at least the seven hours of sleep a night recommended by the American Academy of Sleep Medicine, and as many as 70 million people have a sleep disorder. To the American Sleep Apnea Association.
This may explain Americans’ passion for energy drinks. Claiming to boost energy, increase physical endurance, and increase mental alertness, these drinks rank just behind multivitamins at the top of the list of most popular supplements taken by teens and young adults, according to a report from the National Center for Complementary and Integrative Health (NCCIH).
But despite their popularity, there are many questions about whether these drinks live up to these claims and whether they do so safely. Different bottled energy drinks contain different levels of caffeine and other stimulants, and sometimes other ingredients. If you’ve ever wondered whether energy drinks are bad for you, you’re not alone; If so how bad is it?
“If someone is dealing with chronic lack of sleep, consuming an energy drink can give them an acute jolt of energy,” says Sam Schleiger, RDN, functional medicine registered dietitian and owner of Simply Nourished Functional Nutrition in Elkhorn, Wisconsin. . But this temporary fix can cause more harm than good by interfering with sleep and creating a vicious cycle. There are also a number of health conditions whose symptoms include fatigue and poor sleep; Therefore, Schleiger recommends consulting a healthcare professional to investigate potential root causes and rule out any underlying conditions.
What Exactly is an Energy Drink?
The beverage aisle is increasingly filled with all kinds of functional beverages, including prebiotic sodas and adaptogenic beverages with botanical ingredients like CBD and ginseng. Although energy drinks are not the newest in the category, they are among the most popular. According to Statista, total energy drink sales in the United States in 2023 were around $18.5 billion.
These drinks, which include brands such as Monster, Bang, Rockstar and Red Bull, often come in cans with stylish, striking packaging and are often formulated with caffeine and other stimulants. Sports drinks, on the other hand, may look similarly sleek and brightly colored, but are often bottled and designed to appeal to more active consumers with ingredients that encourage hydration and replace electrolytes.
Under the U.S. Food and Drug Administration (FDA) classification system, sports drinks are grouped with other beverages as “foods” and are subject to strict labeling laws; Energy drinks, on the other hand, are considered supplements with looser labeling and safety regulations. But according to the United States Anti-Doping Agency, the FDA leaves it up to manufacturers to decide whether a product is a sports drink or an energy drink. There is no formal review procedure for these labeling practices either; This means there are plenty of products on the shelves that may contain questionable ingredients or unsafe amounts.
Energy drinks may be sold in 12- or 16-ounce (oz) cans or bottles like soda, but they may also be sold in 2- or 2.5-ounce sizes, often called energy shots, according to the NCCIH. These smaller products are more concentrated and usually contain a similar amount of caffeine as a full-size beverage.
What’s in Energy Drinks?
Energy drinks are all formulated differently, so their ingredients and amounts vary greatly between brands, but they all provide an energy boost through some type of stimulant, usually caffeine. The amount can vary greatly: For example, an 8-ounce cup of coffee typically contains 100 milligrams (mg) of caffeine, while a 16-ounce energy drink can contain anywhere from 70 to 240 mg of caffeine, according to the NCCIH. (A 12-ounce can of caffeinated soda has 35 mg.)
Many energy drinks contain added stimulants, including those labeled “natural,” but that doesn’t necessarily make them healthier. Guarana, a common ingredient in energy drinks, is a plant extract that is used as a stimulant and contains caffeine, but it has also been associated with tremors, nervousness, agitation, confusion, hypertension and dehydration in large doses, according to the National Library. Medical School. Yohimbe is another common ingredient added to energy drinks. It comes from an evergreen tree in west and central Africa and is reported to improve athletic performance, weight loss, blood pressure and more, but there is limited research on the accuracy of these claims, according to the NCCIH.
Energy drinks also tend to be high in sugar; It is frequently ranked second only to water among ingredients, according to a report from the Harvard T.H. Chan School of Public Health. For example, the original Green Monster Energy drink contains 160 mg of caffeine and 54 grams (g) of sugar in a 16-oz can. This amount is well above the American Heart Association’s recommendation of consuming no more than 36 g, or 9 teaspoons (teaspoons), of sugar per day for men and 25 g, or 6 teaspoons, of sugar per day for women.
Sugar is a source of energy, but it’s not the healthiest kind. Too much sugar can have negative health consequences and lead to heart disease, obesity, fatty liver disease and more, according to the findings of an umbrella review published in . BMJ The results also show that consuming sugar from sodas, energy drinks or refined carbohydrates leads to an increase in glucose in the bloodstream, which increases energy before causing a crash; This means sugar is not a sustainable energy boost.
Nutritional Disadvantages
It is known that all added sugar in energy drinks is problematic in terms of healthy nutrition. However, sugar-free energy drinks are not a good solution either. A published study BMJ A 2022 study showed an association between artificial sweeteners such as aspartame, acesulfame potassium, and sucralose and an increased risk of cardiovascular disease. In 2023, the World Health Organization made a formal recommendation against the use of non-nutritive sweeteners; He argued that there was a lack of evidence to support their use for weight loss or reducing the risk of chronic disease, and even suggested their possible undesirable effects on health. long-term use. Despite this evidence, the FDA maintains that sugar substitutes are safe.
Excessive amounts of caffeine and other stimulants found in energy drinks can also have harmful health effects. Many energy drinks contain high levels of caffeine or combine various stimulants and the exact amount does not need to be labeled; so it can be difficult to know exactly how much you’re consuming, according to the NCCIH. The FDA recommends people consume no more than 400 mg of caffeine per day, so you can consume more than half the recommended daily limit with one energy drink.
How Much Is It Safe to Drink?
Energy drinks are not beverages to drink regularly due to their high amounts of caffeine and other stimulants. “Although I don’t recommend it often, occasional moderate consumption of energy drinks is generally considered appropriate for most people,” says Schleiger. “Occasionally” can be subjective and could mean once a week or just a few times a month, depending on the person, he says.
It is important to know if you have any health conditions that contraindicate excessive amounts of caffeine. “High blood pressure, insomnia, anxiety or depression are a few of the situations where excess caffeine can work against you,” says Sylvia Klinger, RDN, founder of Hispanic Food Communications in Hinsdale, Illinois.
If you suffer from insomnia, avoid reaching for an energy drink as a way to stay awake. “People with insomnia or other sleep disorders should avoid consuming energy drinks, especially in the afternoon or evening hours, to prevent further disruption of sleep patterns,” says Schleiger.
He notes that the effects of energy drinks can vary from person to person, and those with certain health conditions may be more susceptible to adverse reactions. If you have a health condition and are unsure whether consuming energy drinks is a good idea, talk to a medical professional first. Anyone who is pregnant, breastfeeding, or has a sensitivity to caffeine is also advised to stay away from energy drinks.
Even if you don’t have an underlying health problem, drinking too many energy drinks can cause health problems. “Overconsumption of energy drinks can lead to negative health effects such as increased heart rate, high blood pressure, insomnia, anxiety and digestive problems,” says Schleiger. “Some individuals may be more sensitive to caffeine and experience these effects at lower doses.”
Energy drinks, like other caffeinated beverages, are not recommended for children under 12, according to the American Academy of Pediatrics. He also states that young people should avoid consuming these drinks. Despite these warnings, many energy drinks are marketed to these age groups. According to NBC News, the Prime Energy brand has come under criticism for targeting children.
“Children and teens with certain health conditions, such as heart conditions or anxiety disorders, may be more sensitive to the negative effects of energy drinks,” Schleiger says. “Parents should consult their health care provider to determine whether such drinks are safe for their children.”
Dietitian-Approved Ways to Increase Energy
If you’re looking to overcome an afternoon slump, there are ways to perk up that don’t come in a can or bottle. Klinger recommends these natural ways to gain strength.
- To relax He says nothing recharges the body like a good night’s sleep. “Rest helps the body heal and repair all the damage it has done to our bodies throughout the day,” he says.
- To exercise Exercise is good for body and mind and is also a great way to increase your energy levels. “The benefits of exercise are huge, and one of them is increasing your energy levels,” says Klinger. “There are many activities that don’t require expensive equipment or even leaving your home; Jumping rope in your garage, walking to run errands, or even playing with your kids can all count towards your recommended 60 minutes of exercise each day. According to the Harvard T.H. Chan School of Public Health, exercise helps oxygen circulate throughout the body, which helps the body use energy more efficiently.
- Hydrate “Drinking adequate amounts of fluids and foods with high water content can help you increase energy, focus, and alertness,” says Klinger. High-water content fruits and vegetables and soups are great ways to increase your water intake and will help you maintain your energy levels, according to the Harvard TH Chan School of Public Health. “Start with a glass of water as soon as you wake up and continue drinking about 8 ounces of water every hour until dinner,” she says.
Summary
Now you know why energy drinks are not a healthy beverage option for regular consumption. There are better, more natural ways to boost your energy and manage chronic fatigue than reaching for this caffeine-infused beverage.