Energy drinks are growing in popularity to provide quick boosts when tired. These beverages contain caffeine, a central nervous stimulant. However, many energy drink options have excessive amounts of caffeine or are overused by consumers, which can create adverse health risks. Some energy drink ingredients can also contribute to other health challenges.
This article explores the harmful effects of energy drinks and energy-boosting alternatives.
Energy Drink Ingredients
The U.S. Food and Drug Administration (FDA) doesn’t approve energy drinks before going to market or provide the same thorough review as prescription medications. Even though caffeine is a drug, energy drinks are often marketed as dietary supplements or conventional foods. That means product manufacturers are responsible for the safety and truth of their labeling.
Energy drinks are packed with caffeine, stimulants and other ingredients that can affect your health. The combination of high caffeine and other stimulants can lead to increased heart rate and blood pressure. Additionally, energy drinks can contain significant amounts of added sugar or other sweeteners. The American Heart Association has linked such sugary drinks to obesity, high blood pressure and high cholesterol. These drinks can also cause tooth decay, increase the risk of Type 2 diabetes and cardiovascular disease, and contribute to insomnia, mood swings and anxiety.
Sugar isn’t the only ingredient in many of today’s energy drinks. Additives, such as guarana, ginseng and taurine, are common and, when combined with caffeine, can cause adverse effects (e.g., headaches, dizziness and heart issues). Other lesser-known ingredients, including carnitine, glucuronolactone, inositol and Panax ginseng, are also showing up on labels. Many of these are new to commercial products, so there isn’t much research available on their side effects and safety. As such, many claims are unsubstantiated.
Furthermore, even though some energy drinks packed with biotin, B vitamins and green tea extracts are branded as “functional beverages” that can be incorporated into one’s fitness routine, they still have potentially harmful effects.
Negative Effects of Caffeine Consumption
While medical experts, including the FDA, report that caffeine can be part of a healthy diet for most people, too much of it can have negative health effects. The FDA considers 400 milligrams of caffeine daily safe for most adults, but people’s sensitivity can vary. The level of caffeine in one’s diet depends on individual factors, such as body weight, medications and medical conditions. Pregnant or breastfeeding people should only consume up to 200 milligrams of caffeine daily, and there are no safe limits set for children.
To put this in perspective, 400 milligrams is about two to three 12-ounce cups of coffee. The food industry developed the name “energy drink” to describe certain beverages. According to the FDA, energy drinks generally have 54 to 328 milligrams of caffeine per 16 fluid ounces, with a few brands containing 41 to 246 milligrams of caffeine per 12 fluid ounces.
Symptoms of an overdose of caffeine include:
- Dizziness
- Diarrhea
- Headache
- Fever
- Increased thirst
- Irritability
- Insomnia
Other symptoms, including the following, are more severe and may require immediate medical treatment:
- Rapid or irregular heartbeat
- Difficulty breathing
- Chest pain
- Confusion
- Convulsions
- Vomiting
Despite energy drinks being used as a quick fix for fatigue, their negative effects may outweigh the burst of energy you get from drinking them.
Energy-boosting Alternatives
Many people reach for an energy drink or caffeinated beverage to kick-start their morning or provide an afternoon boost to make it through the rest of their day. For a natural energy boost, consider the following healthy strategies as alternatives to energy drinks:
Drink water
If you are tired or losing focus, you may simply be dehydrated. Plain water is best, but you can also try incorporating hydrating foods, such as apples, berries and lettuce. Try to drink water when you wake up, with meals, and before, during and after workouts. Coconut water is another good alternative that is loaded with minerals, antioxidants and electrolytes.
Focus on your diet
Foods loaded with sugar and refined carbohydrates often offer a quick boost. However, you’d be better off incorporating grains, legumes and whole foods to provide your body with more sustainable energy. Keep in mind that fast, fried and processed food can contribute to low energy levels, so consume them in moderation.
Take vitamins
A vitamin or mineral deficiency could cause fatigue, so consider taking a multivitamin or supplement (e.g., B vitamins, iron and magnesium) to help your body produce energy. If you’re curious about vitamins, talk to your doctor for professional guidance.
Be active
Exercise can help increase your serotonin and endorphin levels, which boosts natural energy. You may find you have more energy overall if you exercise regularly.
Get enough sleep
Quality sleep is critical for keeping up your energy. Sleep experts recommend getting seven to nine hours of quality, restorative sleep each night. If possible, consistently go to bed and wake up at the same times on both workdays and the weekend.
These lifestyle choices can help you naturally boost your energy levels and reduce the need for caffeinated beverages, such as energy drinks, during the day.
Summary
Whether you’re reaching for an energy drink during a long day at work or to prepare for a hard workout, it’s vital to understand the potential adverse health effects of these beverages. There are many natural ways to boost your energy, so try them and see how you feel.
Talk to your doctor if you have any caffeine or health-related concerns.
© 2025 Zywave, Inc. All rights reserved.
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