Are Energy Drinks Safe?
Are Energy Drinks Safe?
Energy drinks are ubiquitous, found in convenience stores, gyms, and vending machines. There are thousands of varieties, and sales are showing no signs of slowing down. So what are they really? Are they safe to consume? And how do they fit into the world of food, supplements, and health?
Let’s break this down.
What Are Energy Drinks?
Despite the name, most “energy” drinks aren’t really about energy the way we think of it in nutrition. Energy, biologically speaking, comes from calories: carbohydrates, fat, protein, and alcohol. But many of these drinks can be calorie-free or very low in calories. So where’s the “energy”?
In most cases, the real boost comes from stimulants, primarily caffeine, but often other ingredients like guarana, taurine, and ginseng. These are designed to stimulate the central nervous system, not nourish the body.
This is why I often refer to these as stimulant drinks rather than energy drinks. They’re marketed to help you feel more alert, not to provide actual energy.
How Are They Regulated?
It depends; some are regulated as foods, while others are categorized as dietary supplements. This is important because it affects what must be disclosed on the label.
If the can or bottle says “Nutrition Facts”, it’s considered a food, regulated by the FDA with specific requirements for labeling and ingredient disclosures.
If it says “Supplement Facts”, it falls under the looser regulations for dietary supplements, where manufacturers are not required to prove safety or efficacy before selling the product.
Some of these beverages also list “proprietary blends,” which can mask the specific amounts of ingredients. You might see a long list of compounds—taurine, B vitamins, caffeine, glucuronolactone—but have no idea how much you’re consuming.
What’s in These Drinks?
Caffeine is the most common stimulant, but many energy drinks contain multiple stimulants. That might include:
Guarana
Taurine
Ginseng
Yohimbe
Carnitine
Bitter orange (synephrine)
Many also include very high doses of B vitamins, sometimes thousands of percent beyond the daily recommended amount. While B vitamins are water-soluble and generally excreted in urine, mega-doses aren’t necessarily helpful, and in some cases, they could be harmful over time.
If the drink is sweet but has zero calories, it likely contains non-nutritive sweeteners such as sucralose, stevia, erythritol, or aspartame.
But I Don’t Like Coffee…
This is something I hear often. For some people, an energy drink is their go-to choice in the morning instead of coffee. And while I don’t fault anyone for wanting a caffeine boost, not all sources are created equal.
Coffee and tea are plant-based beverages with antioxidant benefits and a long track record of research. Most energy drinks, on the other hand, are a cocktail of synthetic additives and isolated ingredients—some of which haven’t been thoroughly studied for safety or long-term effects.
Read more on the difference between: Coffee, Caffeine & Energy Drinks: What You Really Need to Know
So… Are They Dangerous?
Context matters.
For occasional use, especially in small amounts, stimulant drinks might not pose a significant risk for most healthy adults. But overconsumption, especially when multiple energy drinks are consumed daily or combined with other sources of caffeine, can be harmful.
There are real and documented cases of caffeine toxicity, some of which have resulted in hospitalization or even death. While rare, these events are often tied to very high intakes in a short period, sometimes from multiple sources (energy drinks, pre-workouts, coffee, etc.).
Also worth noting is that mixing energy drinks with alcohol is a dangerous trend. Combining a stimulant (caffeine) with a depressant (alcohol) can mask signs of intoxication and increase the risk of risky behavior or alcohol poisoning.
Bottom Line
Energy drinks aren’t necessarily “bad,” but they’re not inherently beneficial either.
If you choose to consume them:
Check the label (Nutrition Facts vs. Supplement Facts)
Watch your total caffeine intake from all sources
Be mindful of other added stimulants
Avoid combining with alcohol
Listen to your body—if you feel jittery, nauseous, or anxious, it’s a red flag
And remember: “energy” comes from good nutrition, sleep, hydration, and movement—not just a can of something fizzy and sweet.
Real World Nutrition Refreshed: I am revitalizing and updating my blog archive and re-publishing it. Stay tuned as I review, update, refresh, and re-share these posts to provide you with even more valuable information on nutrition, health, and overall wellness—and keep things timely. A portion of thisblog was initially posted on August 18, 2022, and is updated here.
