It’s 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 sleep per 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.
That could explain the mania Americans have for energy drinks. These drinks, which claim to boost energy, increase physical endurance and increase mental alertness, rank just behind multivitamins at the top of the list of the most popular supplements taken by teens and young adults, reports the National Center for Complementary and Integrative Health (National Center for Complementary and Integrative Health). NCCIH).
However, 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 varying levels of caffeine and other stimulants, and sometimes other ingredients as well. 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 a chronic lack of sleep, consuming an energy drink can give him or her an acute energy boost,” says Sam Schleiger, RDN, a registered functional medicine dietitian and owner of Simply Nourished Functional Nutrition in Elkhorn, Wisconsin. . But that temporary solution can do more harm than good by disrupting sleep and creating a vicious cycle. In addition, there are a number of health problems that have fatigue and poor sleep as symptoms. Therefore, Schleiger recommends consulting a healthcare practitioner to investigate the possible causes and rule out any underlying conditions.
What exactly is an energy drink?
The beverage department is becoming increasingly busy with all kinds of functional drinks, including prebiotic soft drinks and adaptogenic drinks with plant-based ingredients such as CBD and ginseng. Energy drinks are not the newest in the category, but they are one of the most popular. According to Statista, U.S. energy drink sales were approximately $18.5 billion in 2023.
These drinks, which include brands like Monster, Bang, Rockstar and Red Bull, usually come in cans with sleek, eye-catching packaging and are often formulated with caffeine and other stimulants. Sports drinks, on the other hand, may look just as 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 U.S. Food and Drug Administration (FDA) classification system, sports drinks are grouped with other beverages as “foods” and subject to strict labeling laws, while energy drinks are considered supplements, which have 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 the manufacturers, according to the U.S. Anti-Doping Agency. There is also no official review process for these labeling practices, which means there are many products on the shelves that may contain questionable ingredients or unsafe amounts of them.
Energy drinks, according to the NCCIH, can be sold in 12- or 16-ounce cans or bottles (like soda), as well as in 2- or 2.5-oz sizes, commonly called energy shots. These smaller products are more concentrated and often contain an amount of caffeine comparable to that in a full-strength drink.
What is in energy drinks?
Energy drinks are all formulated differently, so the ingredients and amounts vary widely by brand, but they all provide an energy boost via some type of stimulant, usually caffeine. The amount can vary greatly: For example, an 8 oz cup of coffee usually contains 100 milligrams (mg) of caffeine, while a 16 oz energy drink can contain between 70 and 240 mg, reports the NCCIH. (A 12 oz can of caffeinated soda is 35 mg.)
Many energy drinks contain extra stimulants, including those labeled “natural,” but that doesn’t necessarily make them healthier. Guarana, a common ingredient in energy drinks, is a plant extract used as a stimulant that contains caffeine, but in large doses is also linked to tremor, nervousness, agitation, confusion, high blood pressure and dehydration, according to the National Library. of medicine. Yohimbe is another common ingredient added to energy drinks. It comes from an evergreen tree in West and Central Africa and is said to improve athletic performance, weight loss, blood pressure and more, but there is limited research into the truth of these claims, according to the NCCIH.
Energy drinks also usually contain a lot of sugar; it often ranks second only to water as ingredients, reports the Harvard TH 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. That amount far exceeds the American Heart Association’s recommendation of no more than 36 g or 9 teaspoons (tsp) of sugar per day for men, and 25 g or 6 teaspoons per day for women.
Sugar is an energy source, 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 findings of a cross-sectional review published in BMJ in April 2023. The results also show that consuming sugar from soft drinks, energy drinks or refined carbohydrates leads to an increase in glucose in the bloodstream, increasing energy before leading to a crash, meaning sugar is not a sustainable energy boost is.
Nutritional disadvantages
It is known that all added sugars in energy drinks are problematic for a healthy diet. But a sugar-free energy drink is also not a good solution. A study published in BMJ in 2022 showed a link between artificial sweeteners, including aspartame, acesulfame potassium and sucralose, and 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 to reduce the risk of chronic diseases, and even suggesting possible unwanted health effects from their sweeteners. long-term use. Despite this evidence, the FDA continues to maintain that sugar substitutes are safe.
Excessive amounts of caffeine and other stimulants in energy drinks can also have harmful health effects. Many energy drinks are high in caffeine or combine several stimulants, and they are not required to list the exact amount, so it can be difficult to know exactly how much you are consuming, according to the NCCIH. The FDA recommends that people consume no more than 400 mg of caffeine per day, so in one energy drink you could get more than half of the recommended daily limit.
How much is safe to drink?
Due to the high amount of caffeine and other stimulants, energy drinks are not drinks to drink regularly. “While I don’t often recommend it, consuming an energy drink in moderation is generally considered OK for most people,” says Schleiger. She says “occasionally” 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 contraindicate excessive amounts of caffeine. “High blood pressure, insomnia, anxiety or depression are some conditions where caffeine overload can work against you,” says Sylvia Klinger, RDN, the founder of Hispanic Food Communications in Hinsdale, Illinois.
If you suffer from insomnia, avoid reaching for an energy drink to stay alert. “Individuals with insomnia or other sleep disorders should avoid consuming 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 people with specific health conditions may be more sensitive to side effects. If you have a health problem and are unsure whether consuming energy drinks is a good idea, check with a doctor first. Anyone who is pregnant, breastfeeding, or sensitive to caffeine is advised to avoid energy drinks as well.
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 consequences, including 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.”
Like other caffeinated drinks, energy drinks are not recommended for children under age 12, according to the American Academy of Pediatrics, which also states that teens should avoid consuming them. Despite these warnings, many energy drinks are marketed specifically for these age groups. The Prime Energy brand came under fire for targeting children, NBC News reported.
“Children and teens with certain health conditions, such as heart disease or anxiety disorders, may be more sensitive 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 boost energy
If you want to beat an afternoon slump, there are ways to cheer up that don’t come in a can or bottle. Klinger recommends these natural ways to get through.
- Rest She says nothing recharges the body like a good night’s sleep. “Rest helps the body repair and repair all the damage our body has done during the day,” she says.
- Excercise Exercise is good for the body and mind, and it’s also a great way to boost your energy levels. “The benefits of exercise are enormous and one of them is increasing your energy levels,” 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 errands, or even playing with your kids can count toward the recommended 60 minutes of exercise per day.” According to the Harvard TH Chan School of Public Health, exercise circulates oxygen throughout the body, allowing the body to use energy more efficiently.
- Hydrate “Getting enough fluids and foods with a high water content can help you increase energy, stay focused and increase alertness,” says Klinger. High-water content fruits and vegetables and soups are great ways to increase your water intake and will help 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 before dinner,” she says.
Resume
Now you know why energy drinks are not a healthy drink choice for regular consumption. There are better and more natural ways to boost your energy and manage your chronic fatigue other than this caffeinated drink.