Written by: Rafael Guimarães, MS & Kristen DiFilippo, PhD, RDN
In recent years, the consumption of energy drinks has grown significantly in the United States. According to the Centers for Disease Control and Prevention (Greene et al. 2019), approximately 33.5% of adolescents aged 12 to 17 reported consuming energy drinks regularly, while 42% of adults aged 18 to 24 stated they frequently consumed these beverages. However, the stimulants in these drinks can have a detrimental effect on the nervous system (Greene et al. 2019). According to the Center for Behavioral Health Statistics and Quality, 1,499 adolescents aged 12 to 17 visited the emergency room for an energy drink-related emergency in 2011 (The DAWN Report: Update on Emergency Department Visits Involving Energy Drinks: A Continuing Public Health Concern 2013). Therefore, energy drinks should be consumed with caution.
Marketed as quick solutions for fatigue and lack of energy, these products are widely consumed by individuals seeking to improve physical and mental performance. However, as consumption increases, so does the debate over the potential health risks.
Thus, let’s explore what science says about energy drinks and their effects on the body, both positive and negative.
What Are Energy Drinks?
According to the National Center for Complementary and Integrative Health, energy drinks are widely promoted as products that boost energy and enhance mental alertness and physical performance (National Center for Complementary and Integrative Health 2018). Their main ingredients include:
- Caffeine: The primary stimulant found in energy drinks. A 250 ml can may contain up to 80 mg of caffeine, equivalent to a cup of coffee (Seifert et al. 2011). Caffeine acts on the central nervous system, increasing alertness (Graham 2001).
- Sugars: Many energy drinks contain significant amounts of sugar, which quickly raises energy levels but can lead to a “crash” soon after (Seifert et al. 2011).
- B Vitamins: Most brands include B vitamins, which help with energy metabolism (Scholey and Kennedy 2004).However, high doses of Niacin (Vitamin B3), commonly found in energy drinks, may pose a risk. Doses above 35 mg can cause Niacin flushing, leading to skin redness, itching, and tingling, especially when consumed in excess (Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline 1998). Some energy drinks contain levels of Niacin that exceed these limits, increasing the risk of flushing and potentially liver damage over time (Haller et al. 2008).
- Taurine and other amino acids: Substances that may contribute to cardiovascular and muscle function (Lourenço and Camilo 2002).
Short-Term Benefits
Some studies indicate that energy drinks can improve attention and physical performance in high-intensity tasks, especially due to the caffeine (Scholey and Kennedy 2004). This explains why many athletes and people with intense work or study routines turn to these drinks to boost productivity. Caffeine can also improve reaction time and the ability to concentrate on cognitive activities (Graham 2001).
Negative Effects and Health Risks
Despite the benefits, frequent consumption of energy drinks is associated with several adverse effects:
- Caffeine overload: Excessive caffeine intake can cause insomnia, anxiety, increased heart rate, and in extreme cases, cardiac arrhythmias and seizures (Higgins, Tuttle, and Higgins 2010). It is estimated that excessive caffeine consumption, particularly through energy drinks, can result in sleep disturbances and irritability (Seifert et al. 2011).
- Increased sugar intake: The high sugar content can contribute to weight gain, an increased risk of type 2 diabetes, and dental cavities (Breda et al. 2014). Regular intake can also lead to a sudden drop in energy levels after the initial effect (Seifert et al. 2011).
- Dependence: Studies suggest that constant consumption of energy drinks may lead to caffeine dependence, resulting in withdrawal symptoms such as headaches, irritability, and fatigue (Juliano and Griffiths 2004).
- Impact on cardiovascular health: Research shows that excessive consumption of energy drinks can increase blood pressure and lead to heart problems, especially in individuals predisposed to cardiovascular diseases (Higgins, Tuttle, and Higgins 2010).
Who Should Avoid Them?
People with heart problems, hypertension, or caffeine sensitivity should avoid energy drinks (Higgins, Tuttle, and Higgins 2010). Additionally, adolescents and young adults, who often overconsume these beverages, are particularly vulnerable to the negative effects of caffeine and sugar (Breda et al. 2014). Many health authorities recommend that consumption should be limited or avoided by this group (Seifert et al. 2011).
Conclusion
While energy drinks may offer a quick solution for fatigue, excessive consumption can pose significant health risks. Therefore, it is essential to use them in moderation and be aware of their effects on the body. Staying informed and making conscious choices are essential steps toward a healthier and more balanced life.
References
Breda, João Joaquim, Stephen Hugh Whiting, Ricardo Encarnação, Stina Norberg, Rebecca Jones, Marge Reinap, and Jo Jewell. 2014. “Energy Drink Consumption in Europe: A Review of the Risks, Adverse Health Effects, and Policy Options to Respond.” Frontiers in Public Health 2 (October): 134.
Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. 1998. Washington, DC: National Academy Press.
Graham, Terry E. 2001. “Caffeine and Exercise.” Sports Medicine (Auckland, N.Z.) 31 (11): 785–807.
Greene, Sharon A., Jamal Ahmed, S. Deblina Datta, Cara C. Burns, Arshad Quddus, John F. Vertefeuille, and Steven G. F. Wassilak. 2019. “Progress toward Polio Eradication – Worldwide, January 2017-March 2019.” MMWR. Morbidity and Mortality Weekly Report 68 (20): 458–62.
Haller, Christine A., Minjing Duan, Peyton Jacob 3rd, and Neal Benowitz. 2008. “Human Pharmacology of a Performance-Enhancing Dietary Supplement under Resting and Exercise Conditions.” British Journal of Clinical Pharmacology 65 (6): 833–40.
Higgins, John P., Troy D. Tuttle, and Christopher L. Higgins. 2010. “Energy Beverages: Content and Safety.” Mayo Clinic Proceedings. Mayo Clinic 85 (11): 1033–41.
Juliano, Laura M., and Roland R. Griffiths. 2004. “A Critical Review of Caffeine Withdrawal: Empirical Validation of Symptoms and Signs, Incidence, Severity, and Associated Features.” Psychopharmacology 176 (1): 1–29.
Lourenço, R., and M. E. Camilo. 2002. “Taurine: A Conditionally Essential Amino Acid in Humans? An Overview in Health and Disease.” Nutricion Hospitalaria: Organo Oficial de La Sociedad Espanola de Nutricion Parenteral y Enteral 17 (6): 262–70.
National Center for Complementary and Integrative Health. 2018. “Energy Drinks.” NCCIH. 2018. https://www.nccih.nih.gov/health/energy-drinks.
Scholey, Andrew B., and David O. Kennedy. 2004. “Cognitive and Physiological Effects of an ‘Energy Drink’: An Evaluation of the Whole Drink and of Glucose, Caffeine and Herbal Flavouring Fractions.” Psychopharmacology 176 (3–4): 320–30.
Seifert, Sara M., Judith L. Schaechter, Eugene R. Hershorin, and Steven E. Lipshultz. 2011. “Health Effects of Energy Drinks on Children, Adolescents, and Young Adults.” Pediatrics 127 (3): 511–28.
The DAWN Report: Update on Emergency Department Visits Involving Energy Drinks: A Continuing Public Health Concern. 2013. Rockville, MD.
Photo credit: Ketut Subiyanto, via Pexels
