Are Energy Drinks Actually Bad For You? Experts Weigh In
Energy drinks have been at the center of public discourse recently—and not in a good way. Influencer-backed brands that market to minors are widely criticized. Chains like Panera have faced wrongful death lawsuits and pulled their highly caffeinated beverages from menus. As the popularity of energy drinks grows, concerns continue to mount over their safety.
But it can be understandably confusing for the average consumer. If energy drinks are as dangerous as some health officials claim, why are they so widely available? Why isn’t there the same level of alarm for other caffeinated drinks like coffee or tea? How unhealthy are energy drinks really?
To get to the bottom of it, we consulted health experts about what energy drinks are and how they can affect you. So next time you reach for a can, you know exactly what you’re getting into.
What Do Energy Drinks Do?
The name says it all: Energy drinks provide a boost of energy in the form of caffeine. “Caffeine is a stimulant, which means it increases activity in your brain and nervous system,” says Dr. Raj Dasgupta, a board-certified physician specializing in internal medicine, pulmonology, critical care, and sleep medicine.
Dasgupta says that caffeine works by blocking adenosine, a chemical in the brain that makes us feel sleepy. When we drink them, our bodies are more alert and focused, thanks in part to an increase in adrenaline. The specific effects—as well as the severity and duration of them—depends on the individual and the amount of caffeine they consume.
How Are Energy Drinks Different Than Coffee?
The answer to this question is complicated. The energy drink industry is expansive with many different brands, so there’s no singular comparison between these drinks and other caffeinated beverages. But, generally speaking, many energy drinks feature more caffeine per serving than a cup of coffee.
Catherine Gervacio, RND, a registered nutritionist and diet consultant for WOWMD, reports that the average cup of brewed coffee has around 95 to 100 mg of caffeine. Energy drinks vary wildly, but often fall within the range of 70 to 200 mg per serving.
The source of the caffeine itself also depends on the brand, and it can ultimately impact the nutritional benefits of the drink. “Different sources contain not only caffeine but also other beneficial compounds like antioxidants and minerals, which can contribute to the overall nutritional value,” Dasgupta says. “For example, green tea is rich in antioxidants, which many energy drinks don’t have, giving it an edge in terms of health. Guarana and yerba mate also include natural compounds that can enhance mood and energy. On the other hand, artificial or heavily processed caffeine sources often miss out on these benefits.”
The main difference between energy drinks and coffee is arguably not the caffeine itself; it’s the sugar. Coffee is often served with sugar packets or pumps of sweetener, but a can of an energy drink easily exceeds the amount of sugar you’d consume with coffee. A single 16-oz serving of Rockstar’s original formula packs a whopping 63 grams of sugar; that’s 127% of the daily recommended amount. Other brands opt for artificial sweeteners, which are also linked to a higher risk of heart disease and stroke over time.
How Safe Are Energy Drinks?
Health officials say you should consume any caffeinated drink it in moderation. Dasgupta notes that the average adult can handle up to 400 mg of caffeine a day without encountering health issues. “Too much caffeine, though, can lead to jitters, trouble sleeping, a racing heart, and sometimes headaches or an upset stomach,” he adds. “In the long run, regularly overdoing it on caffeine can make you dependent on it and needing more to get the same boost.”
People with certain health conditions are advised to be careful with caffeine. “For people dealing with anxiety and other mental issues, caffeine can possible make the symptoms worse since it stimulates the nervous system. It may also interfere with sleep for those who struggle with it already,” Gervacio says. “People with cardiovascular issues may want to modify intake or avoid caffeine as it may cause a rise in heart rate and blood pressure.”
The antioxidants and added supplements found in energy drinks may appealing on the package, but that doesn’t necessarily mean that they’re nutritious. The high concentration of sugar, caffeine, and preservatives effectively cancel out any other benefits. And you can get the same nutrients through other dietary sources, like fruits and vegetables.
“In general, energy drinks are not a ‘healthy’ choice since many are loaded with sugar and artificial stuff, plus high caffeine doses,” Dasgupta says. “Some energy drinks without added sugar can give you a quick energy lift, but natural sources like coffee or tea are usually better.”
If you do choose to enjoy an energy drink, it’s recommended that you take a close look at the packaging and enjoy them in moderation. The two main considerations to keep in mind are sugar and caffeine—both of which can add up quickly.
“I say that these drinks are usually more of an occasional boost rather than a ‘health food.’ They can be useful for a quick jolt, like during long drives or heavy study sessions,” says Gervacio. “But not ideal for regular use.”
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