How Bad Are Energy Drinks for You, Really?

Need a quick fix for fatigue? Energy drinks like Red Bull, Monster Energy, and Celsius are marketed as just that: an instant jolt of convenient energy in a can.

“These typically rely on vitamins or [stimulant] herbal ingredients to provide energy,” she explains. “And ‘natural’ energy drinks that are plant-derived, with green tea or guayana, can still have high levels of caffeine.”

• Headache
• Increased heart rate
• Upset stomach
• Jitteriness or restlessness
• Irritability
• Trouble sleeping

• Heart rhythm disturbances (arrhythmias)
• Elevated blood pressure
• Severe insomnia
• Vomiting
• Caffeine toxicity, which may appear as the above symptoms, in addition to muscle rigidity, delusions, hallucinations, and seizures

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• Hospitalization, and in rare cases, death (with anything above 10,000 mg considered a life-threatening dose)

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“These risks are increased when multiple drinks are consumed, if energy drinks are combined with alcohol or medications, and/or if you have an underlying heart condition,” Ture adds.

• Sugar Added sugar amplifies the energy boost you get from an energy drink, but the amounts often exceed the maximum daily recommendation.

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   “Sugar can increase the risk of developing diabetes, contribute to weight gain, or lead to cavities,” says Ture.
• Artificial Sweeteners A sugar-free energy drink would likely contain an artificial sweetener, like sucralose or aspartame.

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• Guarana The seeds of this Amazonian climbing plant are high in caffeine, which can have negative health effects.

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• B Vitamins While B-complex vitamins are important for overall health, “High levels of B vitamins can lead to nerve issues, diarrhea, or headaches,” says Ture.

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• Taurine This amino acid can cause digestive discomfort in large doses, particularly when combined with caffeine. “Taurine can also accelerate caffeine’s effect on heart rate and blood pressure, and it can interact with certain medications,” Ture adds.

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• Ginseng By stimulating the nervous system, this medicinal herb may raise blood pressure or interfere with medications like blood thinners, Ture says.

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“Energy drinks should not be consumed on a daily basis,” he adds. “Also avoid stacking with coffee or pre-workout [supplements] and don’t consume energy drinks late in the day, as this can cause sleep disruption.”

Some people should avoid energy drinks completely, Ture says, including:

• Women who are pregnant or breastfeeding
• Older adults
• People who are sensitive to caffeine

In addition, Ture advises anyone with the following medical conditions to give energy drinks a hard pass:

• High blood pressure
• Heart disease
• Arrhythmias
• Anxiety of panic disorders
• Insomnia
• Acid reflux (GERD)
• Liver disease
• Peptic ulcer disease
• Seizures
• Kidney disease

Always check with a healthcare provider if you’re unsure whether energy drinks or other caffeinated beverages are safe for you.

• Suppress appetite, leading kids to eat less and miss out on important nutrients
• Disrupt sleep, causing kids to struggle in school
• Cause hyperactivity, inattention, and poor decision-making,Ture says

Other good ways to hydrate that won’t blast you with caffeine include:

• Sparkling water, with optional fruit slices for flavor
• Green tea, which contains around 37 mg of caffeine and potent antioxidant compounds
• Black tea, which offers roughly 71 mg of caffeine
• Herbal teas, such as ginger or peppermint, which are usually caffeine-free

If you find yourself continually reaching for an energy drink every day — or multiple times a day — just to function normally, that’s a signal worth taking seriously, Brooking says.

Ture recommends looking out for these other red flags as well:

• Persistent fatigue, despite getting enough sleep, that doesn’t seem to get better
• Brain fog or issues concentrating
• Shortness of breath
• Weakness
• Mood changes, irritability, and depression

• Energy drinks typically combine high amounts of caffeine with sugar and herbal stimulants like B vitamins and guarana.
• Too much caffeine can cause side effects like headache, rapid heart beat, and upset stomach, all the way to more severe complications such as heart rhythm disturbances.
• Children and teens should not drink energy drinks. It can disrupt sleep and contribute to appetite suppression and poor food choices.
• It’s best to avoid energy drinks altogether if possible, instead opting for water, black coffee, or green, black or herbal teas to combat dehydration.
• If you’re persistently tired and reaching for energy drinks, it may signal potential underlying health issues that warrant a doctor’s visit.