Do you find yourself reaching for an energy drink on a daily basis? Maybe you drink them for a caffeine boost at the start of the day, to get through that afternoon work slump, or to help you get through a workout at the gym.
Thanks to endless promotion by social media personalities, energy drinks are becoming ubiquitous. One of the most popular brands, Prime — which earned $16.2 million in the first quarter of 2024 — gained even more visibility when Donald Trump and Elon Musk recently endorsed the company’s electrolyte drink, Prime Hydration. Seen sipping. A fight between the inspirational Jack Paul and former boxing legend Mike Tyson.
Might as well try Prime Baron told me about it!!!😂😂😂 pic.twitter.com/OJv8ul5pZz
— Donald Trumpo (@PapiTrumpo) November 17, 2024
But there are trade-offs with energy drink additions, such as potential side effects from high caffeine consumption and a laundry list of processed ingredients.
Here’s what experts want you to know about energy drinks and their high caffeine content.
What’s in Energy Drinks?
Each brand of energy drink will have its own ingredients, some more natural than others, but a study published in 2022 determined the following:
- Caffeine
- B vitamins
- Sugar or artificial sweeteners
- Turin
- Creatine
- Quercetin – A flavonoid with antioxidant-like properties
- Guarana – a plant that contains caffeine.
- Ginseng
- Branched-chain amino acids (BCAAs) such as leucine, isoleucine, and valine, which are essential building blocks of protein and muscle, are often found in animal proteins.
Many energy drinks, including Monster or Prime Energy, often contain artificial or natural flavors, colors, preservatives, and artificial sugars such as sucralose and inositol.
Are energy drinks good or bad for you?
Registered dietitian Susan Kitchen says caffeine is a stimulant that increases focus, improves alertness, and can reduce your perceived exertion.
But what worries nutritionists like Kitchen about energy drinks is the high caffeine content. A 12-ounce can of Prime Energy, for example, contains 200 milligrams of caffeine.
“It’s so much more than coffee, espresso. It’s a big hit,” Kitchen explains. good luck. Coffee contains about 95 milligrams of caffeine in an 8-ounce cup.
Other popular energy drinks contain similar doses of caffeine. Celsius has 200 milligrams of caffeine in a 12-ounce can, while Monster Energy has 160 milligrams in a 16-ounce can.
The US Food and Drug Administration recommends that adults consume no more than 400 milligrams of caffeine a day. Two energy drinks later, and you’re well over the limit.
Kitchen says that consuming too much caffeine can have serious side effects. Too much caffeine can cause increased heart rate, palpitations, high blood pressure, insomnia, anxiety, nausea, headaches, or nervousness. Some people are more sensitive to caffeine than others and can have side effects from low doses.
Kitchen also says that drinking too much caffeine in a short period of time can do more harm than good. Once the caffeine peaks, you’re in for a serious crash, she says.
“I could see someone really hitting the bottom with something like that. [Prime]” she says.
How many energy drinks a day are safe?
Based on FDA guidelines, people should limit themselves to no more than two energy drinks a day.
But Kitchen points out that these energy drinks may not be the only source of caffeine people are drinking. Coffee and tea can easily push someone over the 400 mg limit, leaving a large amount of caffeine in their system—and according to Kitchen, it takes about 12 hours for the caffeine to completely leave the body. It seems
“For everyday people, they have to be very careful,” Kitchen says.
Is there a healthy energy drink?
Given the ingredients in Prime Energy—which are similar to those found in other energy drinks like Monster, Celsius and Red Bull—Kitchen says she’ll likely advise her clients that she and the same Avoid such energy drinks.
“There’s nothing in it that’s good for you,” she says.
In addition to high levels of caffeine, Kitchen says artificial sugars like sucralose and inositol are also a concern. Although the long-term effects are unknown, Kitchen says these artificial sweeteners can cause stomach upset and are best avoided. A study published in 2023 linked zero-calorie sweets to an increased risk of heart attack, stroke or death.
Meanwhile, a 2020 study found that energy drink consumption was linked to insomnia, anxiety, hand tremors and gastrointestinal upset.
Kitchen is concerned about how these drinks are marketed to younger consumers. Parents should encourage their children not to buy energy drinks, as caffeine doses are too high for children and teens and can cause many of the side effects associated with too much caffeine.
“No one under 18 should drink it,” Kitchen says.
Before reaching for an energy drink, ask yourself this.
Before you crack open an energy drink, Kitchen suggests asking yourself: “Why do you need this drink?”
Often, people are reaching for an energy drink because of its name — they’re looking for more energy. But Kitchen says the marketing is misleading.
“Energy only comes from food or drinks that contain calories,” Kitchen explains. good luck.
While caffeine can enhance exercise performance and increase focus, it’s a neurotransmitter—it’s not actually giving you the energy you need to exercise or get through your day. The only thing that can do that is calories, she says.
When you ask yourself why you’re looking for an energy boost, you can get to the root of some of the underlying health issues that cause low energy, says Kitchen, like not getting enough sleep. Not taking, not eating enough food, and fasting.
Nailing down basic health habits can help you drink less energy drinks, or at least not feel like you need one or two a day.
If you’re inclined to opt for a caffeinated beverage, University of Toronto sports dietitian Nancy Guest previously explained. good luck It’s best to keep it simple and opt for coffee or tea—both of which, in moderation, are associated with longevity and other health benefits.
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