The Dangers of Energy Drinks, and Healthier Alternatives

By Lizzie Streit, MS, RDN, LD 

Everyone needs a boost of energy from time to time. After all, coffee and tea are two of the most popular beverages in the world. 

In recent years, energy drinks have become an increasingly popular way to get that extra jolt. These drinks tend to be high in sugar and caffeine and contain additional compounds, vitamins, or herbs. As a result, they may be associated with dangers that aren’t always obvious. Read on to learn more about energy drinks and what to consume instead. 

What’s in energy drinks? 

There’s a wide variety of energy drinks on the market today, some of which have overlapping ingredients while others do not. Almost all energy drinks contain caffeine, often in combination with other stimulants. 

Here are some other common energy drink ingredients: 

  • Taurine: an amino acid that’s widely distributed in the body, especially in heart and skeletal tissue, and helps with energy production 

  • Glucuronolactone: a compound that’s thought to increase attention 

  • B vitamins: nutrients that help regulate energy production in the body 

  • Guarana: a plant that contains caffeine and other stimulants 

  • Ginseng: an herb that may act as an adaptogen and increase energy 

  • Ginkgo biloba: a plant extract that’s claimed to boost energy, mood, and brain function 

  • L-Carnitine: an amino acid that helps the body recover from exercise 

  • Sugars: a source of simple carbohydrates that provide energy 

Cons of Energy Drinks 

While it may seem that some of the ingredients in energy drinks are “natural” and therefore “healthy,” research suggests otherwise. For most of these ingredients, there is no strong evidence that they provide substantial health benefits.  

Energy drinks may lead to a short-term boost in energy levels and focus, but long-term effects of regular consumption are not fully understood. Some studies suggest possible risks when consuming energy drinks in high amounts. 

Dangers of energy drinks range from jitters and slight increases in heart rate and blood pressure to case reports of death. Consuming several energy drinks has also been linked to irregular heartbeats, heart attacks, liver inflammation, psychosis events, and acute kidney injury. 

Since energy drinks vary in ingredients and caffeine content, it’s difficult to pinpoint which compounds contribute to adverse effects. High levels of caffeine in some drinks may be partially to blame.  

Current recommendations suggest a total limit of 400 mg per day of caffeine for adults, with some experts advising a maximum of 200 mg at any one time. Drinking several cans of energy drinks, which typically contain between 50 to 150 mg of caffeine, may therefore lead to ill effects. These effects may be bolstered by the other compounds in the drinks. 

Better Options 

Instead of reaching for an energy drink, consider some of these healthier alternatives. 

  • Drink more water. This may just be what you need to feel more energized, since dehydration can leave you feeling lethargic. Jazz it up with fruit or herbs for more flavor. 

  • Have coffee or black or green tea. Enjoy it plain or with some milk or cream. Avoid sugary coffee drinks. About two to four cups of brewed coffee typically falls within the safe range of caffeine for adults. 

  • Move more. Adding more physical activity into your day, even if it’s just a quick walk around the block, is an effective way to boost energy. 

  • Have a smoothie. Blend spinach, frozen fruit, and milk for an energizing and nutritious beverage. 

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Stef Keegan