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Glossary |
The Facts About Energy Drinks
What are energy drinks?
The term “energy drink” refers to a beverage that contains caffeine in combination with other ingredients such as taurine, guarana, and B vitamins; and which claims to provide its consumers with extra energy. This term was created by companies in the beverage industry and is not recognized by the United States Food and Drug Administration (FDA) or the United States Department of Agriculture (USDA).
The evidence for increased energy
There is a limited body of literature providing evidence that consumption of energy drinks can significantly improve physical and mental performance, improve driving ability when tired, and decrease mental fatigue during long periods of concentration. It is not known whether these improvements are due to the caffeine, other herbal ingredients, or as a result of the combination of the ingredients found in a particular beverage.
Caffeine and sugar in energy drinks
The caffeine content of a single serving of energy drink (8 to 12 fluid ounces) can range from 72 to 150 milligrams (mg). However, many bottles contain 2 to 3 servings, raising the caffeine content much higher. Compare the caffeine content of a bottle of a typical energy drink to that of other beverages.
| Brewed tea | 8 fl oz, brewed | 134 - 240 mg caffeine |
| Coffee | 8 fl oz | 48 - 175 mg caffeine |
| Cola | 8 fl oz | 22 - 46 mg caffeine |
| Energy drink | 1 bottle | Up to 294 mg caffeine |
Caution is warranted even for healthy adults who choose to consume energy beverages. Consumption of a single energy beverage may not lead to excessive caffeine intake; however, consumption of two or more beverages in a single day can. Adverse effects associated with caffeine consumption in amounts of 400 mg or more include nervousness, irritability, sleeplessness, increased urination, abnormal heart rhythms (arrhythmia), decreased bone levels, and stomach upset.
It should also be noted that energy drinks contain added sugar. According to the USDA Dietary Guidelines, sugar should be limited in the normal daily diet. The caffeine and sugar content of some popular energy drink products are shown below.
| Product | Serving Size (fl oz) | Servings (per container) |
Sugar (per serving) |
Caffeine (per serving) |
Calories (per serving) |
| Rockstar Energy Drink | 8.0 | 2 | 30 grams | 80 mg | 130 |
| Full Throttle | 8.0 | 2 | 29 grams | 72 mg | 111 |
| Monster Energy XXL | 8.0 | 3 | 27 grams | 80 mg | 100 |
| Red Bull | 8.3 | 1 | 27 grams | 80 mg | 110 |
| Red Bull Sugar Free | 8.3 | 1 | 0 grams | 80 mg | 10 |
Herbal ingredients in energy drinks
Other stimulants, such as guarana and ginseng, are often added to energy beverages and can enhance the effects of caffeine. Guarana, in particular, contains caffeine (1 g of guarana is nearly equal to 40 mg caffeine) and may substantially increase the total caffeine in an energy drink. The scientific evidence for the value of many of these ingredients either is limited, does not support the claims (shown below), or does not exist.
| The Ingredient | The Claim |
| Carnitine | Improves endurance, increases fat metabolism; protects against cardiovascular disease |
| Glucuronlactone | Promotes excretion of toxins; protects against cancer |
| Guarana | Increases energy; enhances physical performance; promotes weight loss |
| Inositol | Decreases triglyceride and cholesterol levels, lowering risk of cardiovascular disease |
| Ginseng | Speeds illness recovery; improves mental, physical, and sexual performance; controls blood glucose; lowers blood pressure |
| Taurine | Lowers risk of diabetes, epilepsy, and high blood pressure |
| Yohimbine | Improves sexual performance; promotes weight loss |
Furthermore, there is insufficient existing data to establish the safety of consuming these ingredients. Guarana is “generally recognized as safe” (GRAS) by the FDA Center for Food Safety and Applied Nutrition. Yohimbine was approved for use by the FDA to treat hypertension and sexual dysfunction, but over the counter use is not recommended.
References
Energy Drinks and Bars. United States Department of Agriculture. Web. 12 October 2010. http://snap.nal.usda.gov
Questions and Answers About Energy Drinks and Health. Food Insight: Your Nutrition and Food Safety Resources. Web. 12 October 2010. http://www.foodinsight.org