Energy Drinks: What are the health risks?

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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.

Caffeine Content

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).

Brand Comparisons

 

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.

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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.

 

Finals Week Survival Guide

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No sleep, caffeine overload, sweats and flip-flops. It’s that time of the quarter again.

Even though in a week we’ll be enjoying the sweet taste of summer vacation and, for some of us, graduation, there’s one last hurdle we all have to get over. You probably guessed it, the daunting week of finals! Many of us associate Finals Week with eating fast food and down energy drinks. Let’s take a step back, though, to see how food choices can affect how well we study.

Caffeine

During Finals Week we all need that boost of energy while we study, but it’s important to realize not all caffeinated drinks are created equal. Instead of grabbing an energy drink, which contains sugar and empty calories, try drinking Matcha green tea or brewed coffee instead. These beverages don’t have a lot of sugar and empty calories plus they may offer natural health benefits.  Keep in mind that 200-300 mg of caffeine is considered a healthy, moderate level.

Monster

  • 92mg caffeine per 8 fl oz
  • 100 calories per serving
  • 27g sugar per serving

Matcha Green Tea

  • 70mg caffeine in 8 fl oz
  • 12 calories in 1 tsp
    • Caffeine released into the body continuously over 6-8 hours
    • Slow release of caffeine prevents jitters and caffeine crash
    • Contains antioxidants and calming properties

Coffee

  • 108 mg caffeine in 8 fl oz
  • 2 calories per cup
  • Shown to decrease risk of developing dementia, Alzheimer’s, and type 2 diabetes
  • Contains antioxidants

Broccoli

Our bodies convert food into fuel for energy by using folic acid, which is found in broccoli. Folic acid also prevents that feeling of sluggishness. As a quick side to your meal, drizzle olive oil over broccoli florets, season with salt and pepper, and roast at 425 degrees F for 15-18 minutes. By roasting broccoli on non-stick foil, you can study while it’s in the oven and the foil makes for easy clean up. It’s delicious!

Other sources of folic acid:

  • Black beans
  • Spinach
  • Avocado
  • Sunflower seeds
  • Beets

Trail Mix

Try trail mix instead of chips. You can easily make it by combining your favorite dried fruits, nuts, and even chocolate chips! Nuts, such as almonds and cashews, can help you feel energized while you are studying. They are high in magnesium, which produces and transports energy in the body.

Dark Chocolate

Sometimes when you’re stressed, all you need is a piece of chocolate. The good news? Dark chocolate has been shown to lower stress hormones in highly stressed individuals. Also chocolate has a number of antioxidants that are beneficial to our bodies.

Tuna

Canned tuna is a great option because it’s inexpensive and can be used for a quick sandwich. Tuna contains 20g of protein in a 3 oz serving, which help you feel full longer. Also, it has high levels of vitamin E and K, potassium, iron, and omega-3 fatty acids. Omega-3 fatty acids are essential for brain memory and performance.