By Rebekah Shulman, Dietitian Assistant
Energy drinks are commonly used by busy college students as an easy source of caffeine. While they can help you to stay alert and focused throughout the day and night, it is important to understand the safe dosage and health effects of energy drink consumption.
Next to multivitamins, energy drinks are the most popular dietary supplement consumed by American teens and young adults. Because of their compact and convenient design, it is important for consumers to pay attention to the caffeine and sugar content, as well as the ingredients, of these beverages. A 24 oz energy drink may contain as much as 500 mg of caffeine, while the median sugar content of sugar-sweetened energy drinks is 25 grams per 8-oz serving (comparable to that of sodas and fruit drinks). Other ingredients that are often found in energy drinks include glucuronolactone, B vitamins, ginseng, gingko biloba, antioxidants, and trace minerals.
According to Mayo Clinic, up to 400 mg of caffeine a day appears to be safe for most healthy adults. If we assume the average amount of caffeine in a cup of coffee is 100 mg, you could consume up to four cups of coffee a day without adverse side effects. For energy drinks or energy shots, you need to check the caffeine content on the nutrition label to keep track of your caffeine consumption. Beverages and supplements are not legally required to disclose the caffeine content of their product, so aim for brands which do disclose this information (Monster and Rock Star Energy began disclosing this information in 2013).
Here is the nutrition label for a can of Monster Energy Drink, one of the most common energy drinks. One 8 oz can has 28 grams of added sugar and 83 mg of caffeine. The main ingredients are sugar, glucose, citric acid, natural flavors, and taurine, along with seventeen other ingredients, including the artificial sweetener sucralose, B vitamins, and added color. Taurine is an amino acid known to influence various physiological functions and is generally recognized as safe as a food additive. However, the European Commission has been inconclusive on establishing an upper safe intake level and the health effects of taurine when combined with caffeine.
Here is the nutrition label for a can of Guayaki brand Yerba Mate tea in the flavor “Bluephoria”. This can contains 14 grams of sugar (per 8 oz serving) as well as 150 mg caffeine (more than the Monster’s 83 mg). Yerba mate is described as having “the strength of coffee, the health benefits of tea, and the euphoria of chocolate”. This beverage tends to deliver a more balanced energy boost compared to coffee, and contains many naturally occurring vitamins, minerals, amino acids, and antioxidants. In contrast to Monster, this beverage contains only natural, recognizable ingredients, such as organic cane sugar and blueberry juice concentrate.
This third energy drink variety is by the brand RUNA, and contains 0 calories, 0 grams of sugar, and 120 mg of caffeine. Notice there are only four ingredients (all of which are natural) in this beverage. While it may not be as widely available, or as flavorful, these natural energy drinks are on the rise as consumers look for healthier alternatives to popular, more artificial and sugar-rich brands.
The lesser evil?
While having a Red Bull in moderation will most likely have negligible health effects, students who want a quick and easy energy boost can gravitate towards the healthier, more natural energy drink options when they are available. In general, consumers should focus on reading nutritional labels and being mindful of sugar content, caffeine content, and list of ingredients. For a healthier energy boost, aim for minimal added sugars, and more natural ingredients in your energy drink.
It is also important to keep in mind that every individual responds to caffeine differently. Some people may be able to drink over 400 mg of caffeine with minimal effects, while others will experience jitters and heartburn from one energy drink alone. With caffeine available in compact, sugar-rich cans, it is important to be mindful of how many of these beverages you are consuming in a day, and avoid consuming over 400 mg of caffeine in a day. Energy drinks can be a quick fix for fatigue, but nourishing your body through calories from real food with naturally occurring sugars, vitamins, and minerals, such as fruits, vegetables, and nuts, will also help to boost your energy.