Reaching for an energy drink mid-day has become the norm for many people looking to get an afternoon boost. While the go-to drinks used to be Red Bull and Monster, most are laden with enough sugar, artificial sweeteners, and colors or caffeine to cause blood pressure to spike. These caffeine-packed drinks can make you anxious and agitated instead of providing the energy you need. (1) Is it time to switch to healthy energy drinks? Maria Pease, our board-certified holistic nutritionist, digs deep.
Although new products promoting healthier options are available, what you want to know is whether there are healthy energy drinks that won't hurt your health. In this article, we'll investigate the top 7 energy drinks that won't derail your health and see how they stack up.
Energy Drink Ingredients To Avoid
According to the World Health Organization, we should consume less than 10% of our total energy intake from free sugars, which means about 2000 calories per day for a healthy body weight. Still, less than 5% from sugars is even better for additional health benefits. When it comes to amounts of caffeine intake, the recommendation is to limit daily consumption to 400 mg, which equals about 4 to 5 cups of coffee a day.
However, many energy drinks on the market contain ingredients that are not particularly healthy and some that even have the potential to cause harm. They include:
Caffeine
Recommended Daily Amount: The general recommendation for daily caffeine intake is around 400 mg, equivalent to about 4 to 5 cups of coffee. Some energy drinks contain up to 200 mg of caffeine per serving, representing a significant portion of the recommended daily limit.
Caffeine Health Effects:
- Increased Blood Pressure: High doses of caffeine may cause a temporary spike in blood pressure, potentially contributing to cardiovascular issues.
- Anxiety and Agitation: Excessive caffeine intake can lead to heightened levels of anxiety, restlessness, and feelings of agitation, affecting both mental and emotional well-being.
- Insomnia and Sleep Disruption: Consuming large amounts of caffeine, especially later in the day, can interfere with sleep patterns, leading to insomnia and disrupted sleep.
Sugar
Recommended Daily Amount: The World Health Organization suggests consuming less than 10% of total daily energy intake from free sugars, with even better health benefits at less than 5%.
In just one serving, many energy drinks may contain more than the recommended daily limit for added sugars.
Sugars Health Effects:
- Weight Gain: High sugar content contributes to excess calorie intake, potentially leading to weight gain and related health issues.
- Increased Risk of Type 2 Diabetes: Regular consumption of sugary drinks is linked to an increased risk of developing type 2 diabetes due to elevated blood sugar levels.
- Dental Problems: Excess sugar intake causes tooth decay and cavities, impacting oral health.
Taurine
Recommended Daily Amount: There is no established Recommended Dietary Allowance (RDA) for taurine, as it is naturally synthesized by the body. Some energy drinks may contain taurine levels that exceed what is naturally synthesized by the body.
Taurines Health Effects:
- Cardiovascular Issues: Excessive intake of taurine, especially from energy drinks, has been associated with cardiovascular issues, including increased heart rate and blood pressure.
- Potential Interactions: Taurine can interact with certain medications, potentially leading to adverse effects.
- Need for Further Research: The long-term health effects of high taurine intake, especially from energy drinks, still need to be fully understood.
Guarana
Recommended Daily Amount: There is no established Recommended Dietary Allowance (RDA) for guarana as it is not a nutrient. Guarana is a common ingredient in energy drinks, and its caffeine content may surpass the recommended daily limit when consumed excessively.
The seeds of this climbing plant have about four times the amount of caffeine in coffee beans. Guarana heightens the stimulant effects even further when mixed with other natural chemicals. (2). The seed itself isn't unhealthy, but it's an NCAA-banned stimulant - it can show up in a urine test and shouldn't be consumed by competitive college athletes, says Gately.
Guarana Health Effects:
- High Caffeine Content: The guarana plant seeds contain about four times the caffeine in coffee beans, contributing to heightened stimulant effects.
- NCAA-Banned Stimulant: Guarana is an NCAA-banned stimulant, and its consumption can be detected in urine tests, leading to potential repercussions, particularly for competitive college athletes.
Stevia and Sucralose
Recommended Daily Amount: There is no established RDA for stevia or sucralose, as they are sugar substitutes. Energy drinks containing stevia and sucralose may lack nutritional benefits, pose digestive challenges for specific individuals, and potentially affect blood sugar levels similarly to sugar.
Stevia and Sucralose Health Effects:
- No Nutritional Value: While sugar-free, stevia and sucralose provide no nutritional value despite their sweetening properties.
- Digestive Issues: Some individuals may experience digestive discomfort or intolerance to artificial sweeteners like stevia and sucralose.
- Insulin Spikes: Similar to sugar, certain studies suggest that artificial sweeteners like sucralose and stevia may cause insulin spikes, impacting blood sugar levels.
Energy drinks containing stevia and sucralose may lack nutritional benefits, pose digestive challenges for specific individuals, and affect blood sugar levels similarly to sugar.
Aspartame
Recommended Daily Amount: There is no established RDA for aspartame as it is an artificial sweetener.
Energy drinks containing aspartame may warrant caution due to the potential carcinogenicity associated with its consumption and the potential for insulin spikes, especially when consumed excessively.
Aspartame Health Effects:
- Possible Carcinogenicity: The International Agency for Research on Cancer (IARC) classifies aspartame as "possibly carcinogenic to humans" based on limited evidence, specifically in relation to liver cancer.
- Insulin Spikes: Some studies suggest that, like sugar, aspartame may lead to insulin spikes, potentially affecting blood sugar levels.
Do Healthy Energy Drinks Really Exist?
There's a lot of attention on being health conscious these days. Advertisers know the buzzwords that can attract those people looking for healthy options. But what ingredients are healthy anyway?
While many energy drinks contain artificial ingredients and sweeteners, natural energy drinks use naturally occurring ingredients. Common ingredients include green tea, botanical extracts, and yerba mate, excluding added sugars that harm health. (3)
The Benefits of Going Natural
When you choose to drink natural energy drinks that contain green tea and coffee, you get a boost of energy that can make you feel more alert and focused. Healthy energy drinks have the bonus of being free from sugar and other artificial ingredients. (4)
Some people need a boost in energy levels pre-workout or for late-night studying when they need to focus and concentrate. Although using energy drinks occasionally can help boost your energy and performance, they can't replace the benefits of adequate sleep, proper nutrition, managing stress, and other related issues that could cause fatigue.
7 Healthy and Delicious Energy Drinks
1. Guayaki Organic Yerba Mate®
As a popular choice due to its natural energy-boosting ingredients, it contains caffeinated leaves of the Ilex paraguariensis plant, a member of the Holly family. (5) Yerba mate is rich in vitamins, minerals and antioxidants, which can help contribute to a healthy lifestyle. It does contain caffeine but no artificial or natural sweeteners and is only 5 calories per 12 oz. can, making it a great option.
Nutrition Facts: 1 12 oz. can: 5 calories, 0 fat, 5 mg sodium, 0 carbs, 0 sugar, 1 g protein, 80 mg caffeine, and sweetened with lime juice.
2. Celsius Live Fit®
Made with green tea extract epigallocatechin 3-gallate (EGCG), one of the most potent green tea extracts. This antioxidant helps reduce inflammation and prevent free-radical damage in green tea and matcha. (6) It's low in sugar, contains 200 mg of caffeine and is widely available. It also contains vitamins B and C, ginger root and chromium.
Nutrition Facts 1 12 oz. can: 10 calories, 0 fat, 10 mg sodium, 2 g carbs, 0 g sugar, 200 mg caffeine, and sweetened with sucralose.
3. Mati Unsweetened Sparkling Organic Energy Drink®
Mati is a delicious organic sparkling energy drink the Amazonians have been drinking for centuries. It's made from evergreen tree leaves in the Amazon and contains antioxidants with anti-inflammatory properties and caffeine. (7) Available in sweetened versions as well, you'll want to be sure to get the unsweetened version.
Nutrition facts (1 can 12 oz.): The unsweetened line contains only Guayusa, fruit juice, and organic natural flavors.
4. Zevia Zero Calorie Energy®
Sweetened with plant-based stevia extract, it's a non-GMO energy drink with 120 mg of caffeine, no artificial preservatives or colors, and zero sugar.
Nutrition Facts 1 12 oz. can: 0 calories, 0 fat, 0 sodium, 0 carbs, 0 sugar, 0 protein, 120 mg caffeine, and sweetened with stevia leaf extract.
5. Runa Clean Energy Drink®
A popular organic choice. Runa Clean has 150 mg of caffeine with ingredients including organic brewed guayusa, cane sugar, stevia leaf extract and black cherry flavor.
Nutrition facts (1 12 oz. can: 30 calories, 150mg caffeine, 5g sugar, and sweetened with stevia leaf extract.
6. Clean Cause Yerba Mate®
Yerba Mate is back with a sweeter version, sweetened with stevia leaf extract. It's a USDA-certified organic choice with organic ingredients, 160 mg of caffeine and zero sugar. It's a sparkling water that's clean and refreshing.
One thing that stands out about this energy drink is that the company donates 50% of its net profits to support individuals in recovery from drug and alcohol addiction. In supporting them, you're also helping people in need. What could feel better than that?
Nutrition facts 1 16 oz can: 0 calories, o carbs, 0 sugar, 160 mg caffeine, and sweetened with organic stevia and erythritol.
7. Zoa Zero Sugar Energy Drink®
One of the founders of this energy drink is Dwayne Johnson, also known as The Rock. Rather amusingly, on the website, he is listed as the CEO' Cheif Energy Officer.'
This zero-calorie energy drink offers boosts of energy along with vitamin B for mental energy and focus, vitamin C for immunity support, magnesium and potassium that promote hydration and may improve muscle mass, and caffeine for energy. If you need to watch sodium, be careful; it's got about 200 mg. And uses artificial sweeteners as well.
Nutrition facts 1 12 oz. can: 10 calories, 200 mg sodium, 3 g carbs, 0 sugar, 160 mg caffeine and sweetened with sucralose and Ace-K.
How Often Can You Consume Energy Drinks?
While it's generally safe to enjoy energy drinks occasionally, depending on their ingredients, you should probably have no more than 1 or 2 a day. Ingredients including sugar, caffeine and artificial flavorings should be restricted in your diet. For the most part, many of the ingredients in energy drinks aren't healthy, and consuming them isn't beneficial. If you're routinely having problems with energy levels, there may be an underlying cause that should be explored.
You can also choose healthier options for an afternoon boost, including green tea, water, coconut water, and other sugar-free alternatives. It's essential to be sure you're not just dehydrated, which can cause energy to dip.
What to do to Increase Energy Levels Naturally
Everyone gets tired at times. But, when energy levels are consistently low, it's time to investigate whether lifestyle choices are the cause. A few tips that can help to increase energy levels include:
- Be sure you're drinking enough water.
- Sleep 8 hours a day or more if needed.
- Eat a whole-food diet and eliminate processed foods.
- Reduce stress.
- Get adequate amounts of exercise.
- Eat regularly.
If changing lifestyle habits doesn't, seeing your medical practitioner to check for any root causes, such as possible hormone imbalances, may be a good idea.
Conclusion
Staying healthy is all about making the best choices, whether it's the foods you eat, how much you stand and move throughout the day, and how many hours of sleep you're getting. It all plays a part in how you feel. The same approach should be applied when choosing an energy drink.
While registered dietitians agree energy drinks could be replaced with healthier options, sometimes you just need the convenience of picking something up quickly. In that case, options with zero sugar and no artificial sweeteners may be your best bet for an occasional energy boost.
Low Energy or Low T?
Two easy ways to find out.
