Q&A: Are Energy Drinks Really Boosting Your Health or Harming It?

Take-Home Messages 🔑

Introduction🔋⚡

Energy drinks are non-alcoholic beverages that might be carbonated typically formulated to enhance mental alertness and physical performance, primarily through the inclusion of stimulants such as caffeine and herbal extracts. Energy drinks are commonly sweetened with either sugar—intended to provide an immediate energy source—or artificial sweeteners as a low-calorie alternative. They are often fortified with micronutrients (e.g., B-vitamins involved in energy metabolism), amino acids such as taurine. These drinks are available in ready-to-drink cans, concentrated shots or powdered forms (1).

Marketing strategies frequently position these beverages as performance enhancers, claiming to boost energy, improve mood, increase physical endurance, reduce mental fatigue, enhance reaction time and even promote longevity and vitality—framing them as health-promoting products (1). Energy drinks could counteract driver sleepiness (2) or enhancing physical endurance among athletes (3). However, such benefits may not apply across all populations, and in some individuals—or with excessive consumption—the combination of ingredients may be harmful. Energy drinks have been associated with serious adverse effects such as seizures, diabetes, mood and behavioural disorders including risk-seeking behaviours, poor mental health, adverse cardiovascular effects, and metabolic, renal, or dental conditions and increase the risk of dehydration (4-6). Energy drink consumption may also disrupt sleep patterns, cause headaches, stomach-aches and lead to irritation (4, 6).

Global consumption of energy drinks is steadily increasing and the industry has become extremely profitable (1). Despite their popularity, important questions remain about the nutritional composition and health implications of these beverages.

Sugar Vs Artificial Sweeteners in Energy Drinks🍬🧪

When sweetened with sugar the added sugar content of energy drinks often exceeds recommended intake levels, making their regular consumption problematic. A single standard 250 ml can of energy drink often contains between 25–30 grams of sugar, meaning one drink can exceed the recommended daily limit for added sugar intake—in just a few gulps. These risks are compounded in young people, who are among the biggest consumers of energy drinks and are more vulnerable to aggressive marketing and unhealthy dietary habits. Currently the evidence indicates that dietary added sugar is notoriously associated with dental caries, contributes to weight gain and several other risk factors for non-communicable diseases as well as the diseases themselves (7). While occasional use of energy drinks—such as by athletes or during periods of high energy expenditure—may justify their added sugar content, habitual consumption by sedentary individuals or children is particularly concerning. Although moderate intake may not pose immediate risks for healthy individuals without diabetes, cardiovascular disease, or kidney disease—and who maintain a normal weight—it is generally considered safe in such contexts. However, the global prevalence of overweight and obesity, combined with the frequent consumption of energy drinks, makes the high sugar content of traditional formulations a significant public health concern.

Unfortunately, artificially sweetened or sugar-free versions are not necessarily better. Artificial sweeteners are generally considered safe in moderate amounts, but some individuals may experience digestive issues or dislike the aftertaste. Emerging evidence suggests that artificial sweeteners may also have unintended metabolic consequences, including potential associations with weight gain (8-11). As a result, both sugary and sugar-free energy drinks raise health concerns that warrant further examination.

Caffeine in Energy Drinks☕️⚠️

Caffeine is a natural stimulant belonging to a class of compounds called methylxanthines (1 3 7-trimethylxanthine) and it primarily affects the central nervous system, improving alertness and concentration.

Caffeine intake’s safety has been evaluated among adults. It is safe for the typical healthy adult to consume a total of 400 mg of caffeine a day or up to 200 mg in a single dose (Mayo clinic)(12, 13). 400 mg is equivalent to 4 cups of coffee (90 mg each) or approximately 2 1/2 standard cans (250 ml) of energy drink provided that it contains 160 mg each/80 mg per serving. However, not all countries regulate the caffeine content of energy drinks and some products—particularly sugar-free varieties—can contain up to 300 mg of caffeine per serving, exceeding the recommended single dose of 200 mg. Children should not consume caffeine and also not caffeinated energy drinks (7, 14).

Disturbingly energy drinks containing high and unregulated amounts of caffeine are also consumed by 30–50% of adolescents and young adults and that of the caffeine overdoses reported in 2007 in the US, 46% occurred in individuals younger than 19 years (5).

A summary of studies indicated that caffeine was associated with a probable decreased risk of Parkinson's disease and type-2 diabetes and an increased risk of pregnancy loss and increased blood pressure (15). Also high doses of caffeine can cause anxiety, insomnia and increased heart rate (4). High dietary caffeine intake is associated with an increased risk of speech-frequency hearing loss—especially in adults under 65 (16). 

Nutrients and Stimulants Commonly Found in Energy Drinks 💊🌿🔋

Energy drinks typically contain a blend of stimulants and bioactive ingredients beyond caffeine, including various nutrients and herbal extracts. These components can interact synergistically, potentially enhancing the effects of caffeine and increasing the risk of overstimulation and other adverse outcomes. The pharmacological safety of each substance—as well as their combined effects—warrants thorough evaluation. It is essential that researchers critically assess the potential harms of all constituents in these complex energy drink cocktails.

Nutrients and Stimulants Commonly Found in Energy Drinks 💊

·         Taurine (2-aminoethylsulphonic acid): An amino acid-like compound naturally found in the body, often added for its potential effects on energy metabolism and neurological function. Oral taurine supplementation reduces resting blood pressure in humans by approximately 3 mmHg, with no reported adverse effects (17). However, when consumed as part of an energy drink—often combined with caffeine and other stimulants—the net physiological effect may differ and warrants careful consideration. Note that most of taurine’s benefits are documented in individuals with deficiencies or in clinical settings—not necessarily in healthy individuals consuming energy drinks (18).

·         B-vitamins (e.g., B₃, B₆, B₁₂): These are essential for energy metabolism and are often included in high doses. While generally safe, excessive intake may have unintended effects, especially in sensitive individuals. Energy drinks should not be relied upon as a primary source of B-vitamins, as a balanced diet is a safer and more effective way to meet your nutritional needs.

Herbal Extracts Commonly Added to Energy Drinks🌿

·         Guarana: A plant native to the Amazon basin, guarana seeds contain high levels of caffeine—often more than coffee beans. While generally considered safe (19), its high caffeine content may contribute to overstimulation, especially when combined with other sources of caffeine.

·         Yerba mate: A natural, caffeine-containing plant occasionally included in energy drinks for its stimulant properties. Although some studies have suggested potential health benefits—such as lipid-lowering effects—a recent systematic review and meta-analysis found no significant impact on cholesterol levels (20). Moreover, yerba mate has been linked to adverse health outcomes, including an increased risk of certain cancers, particularly when consumed in traditional smoked or very hot preparations (21). Its risk–benefit profile should be carefully assessed, especially when used as part of complex, multi-ingredient energy drink formulations.

·         Ginseng: A medicinal root used in traditional medicine for centuries, primarily in Asia and North America. Ginseng is often added to energy drinks for its purported energy-boosting and cognitive-enhancing properties. Ginseng has neutral vascular effects, meaning it appears neither clearly beneficial nor harmful in clinical trials (22).

·         Ginkgo biloba: Derived from one of the oldest living tree species, Ginkgo biloba is used for its potential cognitive and circulatory benefits. A review by Tan, Yu (23) found that it may help stabilise or slow cognitive decline in individuals with neuropsychiatric symptoms. However, more research is needed to assess its efficacy and safety in energy drink formulations.

Important Safety Note⚠️

Some herbal extracts—such as ginseng, ginkgo biloba and guarana—may interact with prescription medications by altering their absorption, metabolism, or physiological effects. These interactions could reduce drug effectiveness or increase the risk of side effects. Therefore, consumers should consult a dietician, pharmacist or doctor before using energy drinks, especially if they are on medication.

While certain formulations may be safe when consumed occasionally and in moderation, the unregulated nature of many energy drinks makes it difficult for consumers to assess potential risks—particularly when products contain complex blends of stimulants and herbal extracts.

Acidity and Dental Health🍋🦷🪥

Energy drinks—whether sugar-sweetened or sugar-free—are highly acidic and repeated exposure to such acidic substances can lead to dental erosion. In vitro (laboratory) studies have confirmed the erosive potential of energy drinks on dental tissues (24), although current evidence is inconclusive (25) and more well-designed cohort studies are needed to confirm their erosive potential.

Energy Drinks Mixed with Alcohol: A Risky Combination🍸⚡

An alarming trend has emerged in recent years: the mixing of energy drinks with alcohol. This combination is potentially dangerous because energy drinks may mask the signs of alcohol intoxication, making individuals feel more alert than they actually are. The stimulatory effects of caffeine can counteract the sedative effects of alcohol, reducing awareness of common warning signs such as drowsiness or impaired coordination (26).

This misleading sense of alertness can lead to increased alcohol consumption, impaired judgment and a higher risk of alcohol-related harm. Despite this, many people—particularly young adults—consume these mixtures in social settings without understanding the risks. More research is needed to investigate the health consequences of combining alcohol with caffeinated beverages, but public awareness should already be raised about the potential dangers.

Moreover, energy drink consumption has been associated with substance use and risky behaviours, suggesting it may act as a gateway to more harmful habits (27-29). One contributing factor could be the branding and marketing strategies used by energy drink companies—many of which feature intentionally aggressive or rebellious product names like Full Throttle, Ammo, Havoc, Hydrive, Morning Spark, Spike Hardcore Energy, Go Fast High Octane, Cocaine Energy Drink and Monster (Energy Fiend, 2009). These names may appeal to individuals already inclined toward risk-taking or thrill-seeking behaviour, further compounding the problem. Increased risk-taking behaviours—from unsafe driving to substance abuse—are more frequently observed in regular energy drink consumers, especially when mixed with alcohol (4).

Masking Fatigue with Energy Drinks May Overlook Sleep Issues, Micronutrient Deficiencies and Anaemia 😴🩸

Another important consideration is the underlying medical or lifestyle reasons behind persistent fatigue and the perceived need for an energy boost. Individuals who regularly consume energy drinks to compensate for poor sleep habits may be masking the real issue—namely, a lack of proper sleep hygiene. Relying on stimulants instead of addressing sleep quality can be harmful in itself (30).

In addition, iron deficiency anaemia remains a widespread global health concern and is a leading cause of chronic fatigue (31). Unlike temporary tiredness, anaemia requires medical treatment, not short-term fixes such as caffeine. Several micronutrient deficiencies—beyond iron—can contribute to fatigue, either by impairing energy metabolism, oxygen transport, or neurological function (see table below).

Table: Micronutrient Deficiencies and Fatigue

Therefore, if you find yourself regularly relying on energy drinks, consider whether you might be masking symptoms of an underlying issue—such as a micronutrient deficiency, iron-deficiency anaemia or chronic sleep deprivation. These conditions require proper diagnosis and treatment, not temporary stimulation. It's important to consult a healthcare professional for a thorough evaluation and appropriate guidance.

Conclusion and Recommendation✅

While energy drinks are marketed as performance-enhancing beverages, their safety—particularly when consumed frequently or in large quantities—remains questionable. Many of the ingredients found in energy drinks, including high doses of caffeine, sugar, herbal extracts and other stimulants, are either understudied, unregulated, or potentially harmful, especially when combined. Vulnerable populations such as adolescents, caffeine-sensitive individuals, pregnant women, competitive athletes and people with cardiovascular conditions are particularly at risk (32).

Given the known health risks—including cardiovascular strain, sleep disruption, anxiety and potential interactions with medications—it is strongly recommended that energy drinks be avoided, especially for routine or recreational use. If consumed, they should be used only occasionally, in moderation, and never mixed with alcohol. Additionally, any energy drink consumption should be counted toward your total daily caffeine intake and further caffeine from coffee, tea, supplements, or other sources should be limited for the rest of the day to stay within the safe threshold (≤400 mg/day for healthy adults).

For optimal health, individuals should focus on restorative sleep, balanced nutrition, physical activity, hydration and addressing any underlying health issues such as iron deficiency or chronic fatigue with the guidance of a healthcare professional. When in doubt, make clean, safe water your go-to beverage and view energy drinks for what they are: highly processed stimulant cocktails that should be approached with caution—not a lifestyle staple.

Reflections on Energy Drink Use 🔄💡

🔍 Am I relying on energy drinks as a quick fix rather than addressing the underlying causes of my fatigue—such as poor sleep, high stress, or nutritional gaps?

☕ Do I know how much caffeine I consume daily, including from energy drinks? Could I reduce my intake gradually and are there lower-caffeine or decaf alternatives I could enjoy instead?

⚕️ Am I aware of how energy drinks might interact with any medications I take or impact existing health conditions?

⏳ Have I thought about the long-term consequences of regular energy drink use on my heart, sleep patterns and mental well-being?

🌿 Would my overall health benefit if I swapped energy drinks for healthier options like water, herbal teas or nutrient-dense snacks?

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References📚

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In developing this work, the author utilised ChatGPT-4 to assist with language editing.