by It is not news that Americans are chronically tired. According to a Gallup poll, 1 in 3 adults, about 84 million people, fail to get the minimum seven hours of shut-eye a night recommended by the American Academy of Sleep Medicine, and as many have a sleep disorder. and 70 million, respectively. to the American Sleep Apnea Association.
That could explain the mania that Americans have for energy drinks. These drinks, which claim to increase energy, increase physical stamina, and improve mental alertness, rank just behind multivitamins at the top of the list of the most popular supplements taken by teenagers and young adults, reports the National Center for Complementary and Integrative Health (NCCIH).
Despite their claims, however, there are many questions about whether these drinks deliver on those claims, and whether they do so safely. Different bottled energy drinks contain different levels of caffeine and other stimulants, and sometimes other ingredients. You’re not alone if you’ve ever wondered if energy drinks are bad for you – and if so, how bad?
“If someone is dealing with chronic sleep deprivation, drinking an energy drink may provide them with a sharp boost of energy,” says Sam Schleiger, RDN, registered dietitian for functional medicine and owner of Simply Nourished Functional Nutrition in Elkhorn, Wisconsin. . But that temporary arrangement can do more harm than good by disrupting sleep and creating a vicious cycle. In addition, there are a number of health conditions that are symptoms of fatigue and poor sleep, which is why Schleiger recommends consulting a healthcare practitioner to investigate possible root causes and rule out any underlying conditions. .
How Sweet Is An Energy Drink?
The beverage aisle is becoming increasingly crowded with all kinds of functional drinks, including prebiotic sodas and adaptive drinks that have herbal ingredients like CBD and ginseng. Energy drinks are not the newest in the category, but they are among the most popular. In 2023, US energy drink sales will be around $18.5 billion, according to Statista.
These drinks, which include brands like Monster, Bang, Rockstar, and Red Bull, usually come in cans with sleek, striking packaging and are often formulated with caffeine and other stimulants. Sports drinks, on the other hand, may look sleek and brightly colored, but are often bottled and designed to appeal to more active consumers with ingredients that promote hydration and replace electrolytes.
Under the US Food and Drug Administration (FDA) classification system, sports drinks are grouped with other drinks as “food” and subject to strict labeling laws, while energy drinks are considered supplements, which have more lax labeling and safety regulations. But the FDA leaves the decision of whether a product is a sports drink or an energy drink up to manufacturers, according to the United States Anti-Doping Agency. There is no official review procedure for these labeling practices, either, which means there are many products on the shelves that may contain questionable ingredients or unsafe amounts.
Energy drinks can be sold in 12 or 16 ounce (oz) cans or bottles, like sodas, as well as 2 or 2.5 ounce sizes, commonly known as energy shots, according to the NCCIH. These smaller products are more concentrated and often have a caffeine content similar to that of a full-size drink.
What is in Energy Drinks?
Energy drinks are formulated differently, so the ingredients and amounts vary greatly among 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, reports the NCCIH. (12 ounces of caffeinated soda clocks in at 35 mg.)
Many energy drinks, including those labeled “natural,” contain added stimulants, but that doesn’t necessarily make them healthier. Guarana, one common ingredient in energy drinks, is a plant extract that has been used as a stimulant and contains caffeine, but has also been linked to tremors, jitters, agitation, confusion, hypertension and dehydration in large doses, according to the National Library of Medicine. of Medicine. 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 truth of those claims, according to the NCCIH.
Energy drinks also tend to be high in sugar—often listed second only to water among ingredients, reports Harvard School of Public Health TH Chan. The original Green Monster Energy drink, for example, contains 160 mg of caffeine and 54 grams (g) of sugar in a 16-ounce can. That amount is much more than the American Heart Association’s recommendation of no more than 36 g or 9 teaspoons (CTA) of sugar per day for men, and 25 g or 6 tsp per day for women.
Sugar is a source of energy, but 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 results of an umbrella review published in BMJ in April 2023. The results also show that consuming sugar from soda, energy drinks, or refined carbs causes energy spikes before a crash, meaning that sugar is not a sustainable energy boost.
Nutritional Disadvantages
All the added sugar in energy drinks is known to be a problem for a healthy diet. But a sugar-free energy drink is not a good solution either. A study published in BMJ in 2022 showed that artificial sweeteners, including aspartame, acesulfame potassium, and sucralose, were associated with an increased risk of cardiovascular disease. In 2023, the World Health Organization made an official recommendation against the use of non-nutritive sweeteners, citing a lack of evidence to support their use for weight loss or reducing the risk of chronic diseases, and even suggested undesirable effects possible health from it. long term use. Despite this evidence, the FDA insists that sugar substitutes are safe.
Excessive amounts of caffeine and other stimulants found in energy drinks can also be harmful to health. Many energy drinks contain high levels of caffeine or combine different stimulants, and the exact amount isn’t required to be labeled, so it’s hard to know exactly how much you’re consuming, according to the NCCIH. The FDA recommends that people consume no more than 400 mg of caffeine per day, so you could be ingesting more than half the recommended daily limit in one energy drink.
How much is safe to drink?
Due to the high amount of caffeine and other stimulants, energy drinks are not drinks to drink regularly. “Although I don’t often recommend it, it’s generally considered okay for most people to consume an energy drink from time to time,” says Schleiger. She says that “occasional” can be subjective and could mean once a week or just a few times a month, depending on the person.
It is important to know if you have any health conditions that exceed excessive amounts of caffeine. “High blood pressure, insomnia, anxiety or depression are just a few conditions where caffeine overload can work against you,” says Sylvia Klinger, RDN, founder of Hispanic Food Communications in Hinsdale, Illinois.
If you suffer from insomnia, avoid an energy drink as a way to stay alert. “Individuals with insomnia or other sleep disorders should consume energy drinks, especially in the late afternoon or evening, to prevent further disruption of sleep patterns,” says Schleiger.
She points out that the effects of energy drinks can vary from person to person, and that those with specific health concerns may be more at risk of adverse reactions. If you have a medical condition and are not sure if drinking energy drinks is a good idea, talk to a medical professional first. Anyone who is pregnant or nursing, or has a caffeine sensitivity, is also advised to avoid energy drinks.
Even if you don’t have an underlying health condition, drinking too many energy drinks can cause health problems. “Excessive consumption of energy drinks can lead to negative health effects, including increased heart rate, high blood pressure, insomnia, anxiety, and digestive issues,” says Schleiger. “Some people may be more sensitive to caffeine and experience these effects at lower doses.”
Like other caffeinated beverages, energy drinks are not recommended for children younger than 12, according to the American Academy of Pediatrics, which also says teenagers should avoid them. Despite these warnings, many energy drinks are marketed to these age groups. The Prime Energy brand came under fire for targeting children, NBC News reported.
“Children and teenagers with certain health conditions, such as heart conditions or anxiety disorders, may be more vulnerable to the negative effects of energy drinks,” says Schleiger. “Parents should consult with health care providers to determine if such beverages are safe for their child.”
Dietitian Approved Ways to Increase Energy
If you want to combat an evening slump, there are ways to perk up that don’t come in a can or a bottle. Klinger recommends these natural ways to power up.
- The rest She says nothing can recharge the body like a good night’s sleep. “Rest helps the body recover and repair all the damage done to our bodies during the day,” she says.
- Exercise Exercise is good for the body and mind, and it’s also a great way to increase your energy levels. “The benefits of exercise are remarkable and one of them is increasing your energy level,” says Klinger. “There are plenty of activities that don’t require expensive equipment or even leaving your home; Jumping rope in your garage, walking to run your errands, or even playing with your kids can count toward your recommended 60 minutes of exercise each day.” According to Harvard School of Public Health TH Chan, exercise helps circulate oxygen throughout the body, which helps the body use energy more efficiently.
- Hydrate “Getting plenty of fluids and foods with a high water content will help you increase energy, stay focused and increase alertness,” says Klinger. Fruits and vegetables with a high water content and soups are great ways to increase your water intake and will help keep your energy levels up, 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 before dinner,” she says.
Summary
Now you know why energy drinks are not a healthy drink choice to drink regularly. There are better and more natural ways to boost your energy and manage your chronic fatigue than reaching for this caffeinated drink.
