Heather Bedard, C.H.E.
Coming in at over 14 billion dollars in sales in 2021, energy drinks account for 31% of packaged beverage products in convenience stores. With 85% of people in America drinking at least one caffeinated beverage each day (including coffee), this category deserves some attention.
While other articles in our library will cover the specifics of coffee and caffeine in more detail, in this article we will cover energy drinks only.
Energy drinks are a popular way for athletes, and the average person alike, to get a good boost of energy...or so they think. Many people use these drinks pre-workout or to increase their energy midday instead of a cup of coffee. But, before consuming a product like this, it’s important to understand how and why it works so that you can know the best way to support your body.
Most brands of energy drinks contain three main elements: caffeine, vitamins to increase the absorption of the caffeine, and sugar. Caffeine is a chemical compound found in over 60 different plants including the coffee bean, cacao bean, tea leaves, Kola nut, and Guarana berries. This compound is used by the plant as a way to ward off pests and also give insects that are helpful to the plant a “buzz” to remember where the plant is to increase pollination. Caffeine affects all people differently so it’s important to understand your body’s response to this compound. There are three main effects of caffeine that makes it the primary choice for energy drink manufacturers, and those are:
1) It mimics and blocks adenosine which is the molecule responsible for making the body feel drowsy[1]
2) It increases cortisol [2]which helps the body to wake up
3) It increases adrenaline[3], the hormone responsible for the fight or flight response
Most energy drinks contain between 140-170 mg of caffeine in a 16oz can. The interesting thing about this is that the caffeine isn’t actually GIVING you energy. It is blocking the receptors that make you feel tired. Your body is still depleted, still needs recovery, and just doesn’t know it. Not only that, adenosine plays many important roles in the body including the relaxing and constricting of blood vessels, the immune system, and inflammation. Studies are still being done to see how all of the roles interact with the chronic consumption of caffeine and other adenosine blocking agents.
Next this drink will contain some form of sugar. This is because sugar is the energy source of the body (and makes it taste yummy!). While the body is designed to extract sugars from a whole food and thus balance itself, many energy drinks contain in excess of 50 grams of straight sugar which is equivalent to 12 tsp! Be cautious with sugar free beverages as well, as they are often sweetened with artificial sweeteners or chemicals. Sugar, outside of its whole food form, is associated with a higher risk of many diseases including cancer, inflammation, and insulin resistance.
Next, many drinks contain vitamins. You’ll see this promoted as, “B12 for energy!”, or otherwise promoted as healthy. Don’t fall for these sneaky marketing ploys. Your body is designed to use vitamins in conjunction with each other and with the other minerals and components of a whole food. Without these components, your body doesn’t know what to do with the isolated nutrient. If you are not deficient in it, your body will either excrete this vitamin or store it causing a disruption to the balance of the body. Most of the vitamins in these drinks are synthetic, as extracting a vitamin from a whole food is an extremely expensive process. You can recognize these vitamins as synthetic by their names Riboflavin, Niacin, Pyridoxine Hydrochloride, and Cyanocobalamin. Many of these synthetic versions are created through chemical reactions using formaldehyde, ammonia, and acetaldehyde.[4]
The beverage industry understands that you want to look and feel healthy and is more than happy to make you feel like you are doing the right thing. For instance, an article written by Gale Walters emphasizes that people understand that fruits, teas and herbal elixirs are “healthy” so she describes how to formulate energy beverages that utilize this concept in the types and amounts of minerals added.[5] Let’s note here that these beverages aren’t intrinsically healthy…they are being formulated to make you think they are. In 2010, Coke issued a press release after losing a lawsuit about the marketing of its vitamin water, Glaćeau, stating, “We don’t need a “healthful” alternative to sodas. All our beverages, including sparkling and diets, can be part of healthful diet. Furthermore, consumers today are aware and are looking for more from their beverages than just hydration. Products like Glacéau Vitamin Water provide a great tasting choice for hydration that also helps contribute to daily needs for some essential nutrients.”[6]
In other words, anything can be considered healthy, even soda, if it provides for the need of essential nutrients.
Hmmm...let that sink in. You’re being played.
While we can see that the marketing of these products may make us feel like we are making a healthy choice, many of the herbs, vitamins, and minerals are not included in a level that would give us any meaningful benefit. Better quality studies need to be done to assess the actual benefit of these ingredients alone and in conjunction with the other components of the beverage.
So, what to do if you’re looking to replace your energy drinks with a healthier option?
1) Assess the reason you like to drink these drinks. Is it the carbonation, sweetness, routine, or belief that they will give you energy? Look for other options that can transition you to become less reliant, like sparkling waters, or fruit juice sweetened beverages. Over time your taste will begin to change and you can eliminate the need for them entirely.
2) Try food instead of highly caffeinated and sugar-filled drinks. No, don’t roll your eyes. Eating nutrient rich foods can help your body to sustain energy much longer than that chemical laden energy drink and give it the nutrients it needs to boost your immune system as well. Try some oatmeal with cinnamon, dates, or broccoli. Watermelon and beans can both provide you with fiber, complex carbs, and minerals that keep your body healthy and therefore energetic.
3) Try drinking water. Dehydration is one of the leading causes of fatigue - especially in the morning. Make it interesting by adding a splash of lemon or infusing cucumbers and mint.
4) And lastly, get good sleep. Covering the symptoms of chronically bad sleep habits or issues will only wear your body down faster. Our goal is to get to the root of why we’re tired and take the time to address that rather than treat the symptom.
Before you know it, you’ll get more “bang” for your buck and be a “rockstar” of energy that lasts way longer than “5 hrs” before you turn into a “monster”. Ok, ok I’m done.
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https://www.menshealth.com/nutrition/a19536531/energy-drink-ingredients/ - mostly caffeine and sugar and less of the healthy stuff
[1] Daly JW, Shi D, Nikodijevic O, Jacobson KA. The role of adenosine receptors in the central action of caffeine. Pharmacopsychoecologia. 1994;7(2):201-213. [2] Lovallo WR, Whitsett TL, al'Absi M, Sung BH, Vincent AS, Wilson MF. Caffeine stimulation of cortisol secretion across the waking hours in relation to caffeine intake levels. Psychosom Med. 2005;67(5):734-739. doi:10.1097/01.psy.0000181270.20036.06 [3] Cappelletti S, Piacentino D, Sani G, Aromatario M. Caffeine: cognitive and physical performance enhancer or psychoactive drug? [published correction appears in Curr Neuropharmacol. 2015;13(4):554. Daria, Piacentino [corrected to Piacentino, Daria]]. Curr Neuropharmacol. 2015;13(1):71-88. doi:10.2174/1570159X13666141210215655 [4] https://www.drdarrinlew.us/sustainable-chemistry-2/green-sustainable-chemistry-in-the-production-of-nicotinates.html [5] https://www.newhope.com/beverages/minerals-are-key-new-anytime-sports-and-energy-drinks [6] https://www.foodsafetynews.com/2010/08/case-against-vitamin-water-to-proceed/