In recent years, energy drinks have become an inseparable part of many people’s routines – students who want to study all night, people who exercise before a workout, and workers trying to survive a busy day or late shifts. In the United States, for example, about two-thirds of teenagers report that they drink energy drinks at least occasionally, and most regular consumers are under the age of 35.
These drinks usually contain between 100 and 300 milligrams of caffeine per serving – a large amount of caffeine in one cup of black coffee. Caffeine is indeed known as a substance that increases alertness and reduces fatigue. But drink manufacturers emphasize additional ingredients: B vitamins, plant extracts, and amino acids, which supposedly improve concentration, endurance, and physical ability.
However, experts warn – this is exactly where the gap between marketing and reality begins. Toxicologists and physicians explain that most of the effect of energy drinks comes from the caffeine – and not from the additives listed on the label. In other words, the feeling that you are “sharper” or more alert is mainly related to the familiar stimulant, and not necessarily to the other ingredients.
The first problem: It is not always clear.
Some products are defined as beverages and must list ingredients, but others are marketed as dietary supplements – and then general definitions such as “energy blend” or “focus blend” are sufficient, without precise details.
Still, there are several ingredients that appear in almost every can.
1. Plant Extracts: More Caffeine Than It Seems
Energy drinks often contain guarana, maté, or green tea.
These are supposedly natural plants, but in practice many of them contain additional caffeine – which is not always counted in the amount listed on the label. The meaning: A person may exceed the safe limit of about 400 mg of caffeine per day without knowing it.
In addition, there are also ginseng and ginkgo biloba. They are not classic stimulants, but they may affect blood flow. Combined with caffeine, they may cause a rapid heartbeat or an increase in blood pressure in some people.
2. B Vitamins: Important, But Do Not Provide “Energy”
B vitamins are indeed essential for producing energy from food. That is why they star in energy drinks. But here it is important to understand: They do not create energy out of nothing – they only help the body use energy that already exists.
Most people get enough of them from their diet. Excess consumption will not improve concentration or alertness, and at high doses over time it may even cause side effects such as nerve damage or liver injury.
If there is a real deficiency, the solution is a dedicated supplement – not an energy drink.
3. Amino Acids: An Addition With Question Marks
Taurine is one of the prominent ingredients. The body produces it on its own, and it is also found in meat and fish. There is limited evidence that it may improve performance when combined with caffeine, but the research is still small.
In addition, L-theanine is sometimes added, which is found in tea. Small studies have found that it may improve alertness when combined with caffeine, but long-term evidence is lacking.
There is also concern about an effect on heart rhythm when combined with caffeine, especially with high consumption.
4. Sugar: The Most Significant Ingredient After Caffeine
One can may contain up to 60 grams of sugar, which is already more than the recommended daily amount. Excess sugar is linked to weight gain, heart disease, and diabetes, as well as mood changes and irritability.
This is why some experts call these drinks – “sugar water with caffeine”.
Should You Avoid Energy Drinks?
For a healthy person, occasional drinking is probably not dangerous.
But it is important to pay attention to several points:
• One can may contain more than one serving
• Excess caffeine may cause tremors, anxiety, and a rapid heartbeat
• Especially sensitive groups: Children, teenagers, pregnant women, and people with heart disease
• Mixing with alcohol increases the risk of excessive drinking and increased blood pressure
What Is Better Instead? Coffee or tea provide similar alertness – with less sugar and additives. In addition, they contain antioxidants that sweetened drinks do not necessarily provide.
Bottom line – energy drinks are marketed as a “performance” package, but in practice most of the effect comes from caffeine, and sometimes from a larger amount than expected. The other additives sound impressive, but in most cases they do not have a significant effect on alertness.
The boost exists – but it is temporary. And what will really determine your energy level throughout the day is still the familiar combination known to everyone: Good sleep, a balanced diet, and physical activity.
