energy drink | Caffeine and You

Profile: Energy Drinks and Shots

January 3, 2013 By Kate Heyhoe

We tend to think that more is better, but that’s not the case with caffeine.

Caffeine is a biphasic drug; low to moderate doses are considered safe, while high doses can create adverse effects. Energy drinks range from moderate to extremely high levels of caffeine.

What are energy drinks? The term “energy drink” is a beverage-marketing category. The FDA classifies energy drinks (and energy shots) as “dietary supplements.” They contain caffeine and other ingredients intended to boost physical and/or mental energy.

What’s the difference between energy drinks, energy shots, and sports drinks? All three are designed to boost or restore energy. Energy drinks are like carbonated soft drinks, but more caffeinated. Energy shots typically come highly concentrated in 2-ounce bottles, and are not carbonated. Sports drinks contain ingredients to rehydrate, like electrolytes and nutrients lost in exercise, and contain no caffeine.

How much caffeine do energy drinks and shots contain? There is no standardized amount of caffeine for these products, and no limit. Energy drinks go from 80 mg of caffeine, which is comparable to coffee, up to 500 mg. They come in containers ranging from 8 to 20 fluid ounces. Formulas matter, too: Rockstar, for instance, makes more than a dozen varieties, with caffeine ranging from 120 to 240 mg per can. Energy shots span 100 to 500 mg of caffeine – as much caffeine as one to five cups of coffee, but swallowed in two gulps.

How much sugar do energy drinks and energy shots contain? Most energy drinks are sweeter than 12-ounces of Coca-Cola Classic (with 39 grams of sugar), and also come artificially sweetened. Energy shots are artificially sweetened, though some contain up to 7 grams of sugar.

What else do energy drinks and shots contain? All contain caffeine; some add guarana and yerba mate for their caffeine content. Other ingredients, like taurine and B vitamins, are shown in the next section. Their impact in energy drinks is questionable; quantities are usually small, and research on energy drinks has been sparse.

Are energy drinks and shots safe? The biggest danger comes from overconsumption of caffeine, and mixing with alcohol. Many, but not all, of the added ingredients are recognized as safe by the FDA.

Caffeine Basics: Table of Contents

Energy Drinks: The Whole Story

January 3, 2013 By Kate Heyhoe

Are energy drinks as safe as a cup of coffee? It depends. Consider this…

Both statements are true:

Energy drinks contain only as much caffeine as coffee
Energy drinks pose risks because of their high caffeine content

Okay, so what gives? These sound like conflicting statements, but the devil’s in the details.

The energy drink industry likes to promote the first statement, which is partially true: ounce for ounce, some energy drinks really are as mild as coffee; but others are many times more caffeinated. So it depends on the brand of energy drink. And in most cases, the label does not indicate the amount of caffeine a drink contains.

The second statement, that large doses of caffeine create health risks, is also correct – and how these highly-caffeinated energy drinks are promoted and consumed makes them drastically different from coffee or tea.

Bottom line:

If you want to consume caffeine safely, then you need to know how much caffeine you’re consuming – whether it’s in the form of an energy drink, energy shot, coffee, tea, or other substance.

Low to moderate doses of caffeine are considered safe for most people, and can enhance mental and physical performance. (An average cup of coffee contains about 100 mg. of caffeine.)
High doses of caffeine over-stimulate the body, and can trigger sleeplessness, tachycardia, nervousness, impaired decision making, and other reactions. Large amounts of caffeine are riskiest when ingested in a short amount of time, and consumed by people who are more sensitive to caffeine’s effects – which includes pregnant women, children, teens, and people with certain health conditions or genetic sensitivity.

You’ll find more details on caffeine’s overall effects, and how different individuals react to caffeine, in Chapters 8 through 11 of Caffeine Basics.

Next: Find out what the American Beverage Association, an industry lobbying group, tells consumers about energy drinks.

Caffeine Basics: Table of Contents

Energized Number Crunching: Energy Drinks

January 3, 2013 By Kate Heyhoe

I wanted to know how energy drinks compared to soft drinks and coffee in terms of caffeine amounts. After all, energy drinks are sweet, carbonated and refreshing, so it’s as easy to drink them as you would a Coke or other soda. And coffee is still the top banana when it comes to caffeinated beverages, but a Starbucks coffee tends to be more potent than a home brew.

Even though a single “mainstream” energy drink delivers a solid caffeine rush, most fall within levels that health professionals consider safe. However, kicked-up versions of the same brand can more than double the caffeine. And drinking more than one can of any energy drink can push caffeine into risky levels – especially when teens slurp them up like soda.

A “mainstream” energy drink contains 160 mg of caffeine per 16 ounces – according to the American Beverage Association (ABA, the industry’s lobbying group) – or half as much as a “coffee house” coffee (i.e., Starbucks) of the same size. But the ABA doesn’t mention that a regular coffee (the kind you’d drink at the office or brew at home) has about 100 mg of caffeine.

Energy Drinks Compared to Soft Drinks

I compared the ABA’s typical “mainstream energy drink” against other drinks and found:

1 Rockstar or other “mainstream” energy drink (160 mg/16 ounce)

= 5 (12-ounce) Cokes

= 3 (16-ounce) Cokes

= 3 (12-ounce) Mountain Dews

= 2 (8-ounce) Red Bulls

The more powerful version of Rockstar is even more caffeinated:

1 Rockstar 2X (12-ounce)

= half a (16-ounce) “mainstream” energy drink

= 6-pack of Pepsi (12-ounce cans)

So, you could drink 1 “mainstream” energy drink like Rockstar, or 3 Cokes. Or for more punch, you could drink one Rockstar 2X and get the same caffeine as a six-pack of Pepsi, but faster.

I’m not against energy drinks and slurp them myself from time to time. But it’s important for people to have a clear understanding of what they’re consuming, and comparisons like these help frame the whole story.

Caffeine Basics: Table of Contents

Calculate Your Caffeine

January 3, 2013 By Kate Heyhoe

The infographic above shows caffeine concentration: it reflects the amount of caffeine per ounce – you can use these numbers to determine how much caffeine you’re consuming. Simply multiply the milligrams per ounce (in the graphic) by the ounces in a beverage.

*Note: Caffeine in coffee and tea varies; amounts listed are average.

Examples:

Mountain Dew: (40 oz fountain drink) x (4.5 mg caffeine per oz) = 180 mg total caffeine

Monster M3 Energy Drink: (5 oz bottle) x (32 mg caffeine/oz) = 160 mg total caffeine

Starbucks Roast Coffee Venti: (20 oz) x (20.7 mg caffeine/oz) = 414 mg total caffeine

Caffeine Basics: Table of Contents

Supplements in Energy Drinks

January 3, 2013 By Kate Heyhoe

The “energy” in energy drinks and energy shots comes from two sources: caffeine (including the caffeine in guarana, yerba mate, and kola nut) and glucose, or sugar. The following ingredients are also common in energy drinks and “dietary supplement” products.

Taurine

Taurine is an amino acid, obtained in meats and fish, and helps regulate water and mineral salt levels in the blood. Studies on rats suggest caffeine and taurine have a synergy, enhancing caffeine’s stimulant properties, but not enough research on humans has been done. European nations once banned Red Bull out of concern over taurine’s safety, but continued research has not shown any ill effects. Taurine is not included on the FDA’s GRAS list (generally regarded as safe). At best, taurine’s impact in energy drinks is unknown.

Ginseng

Ginseng is an herb. Traditional herbalists say it enhances mental wellbeing, boosts the immune system, and improves stamina. In energy drinks, ginseng probably won’t improve athletic performance. One study did show 200 mg of ginseng gave cognitive test-takers a mental boost, but only at that dose. Ginseng is shown to lower blood glucose and may interact with blood-thinning drugs like wayfarin, so consumers should consult their doctor before use.

Inositol

Inositol is a nutrient found in plants and animals that plays a role in brain, heart, muscle, and nerve cell functions. Insufficient evidence exists to support functional claims in dietary supplements, and quantities in energy drinks are too small to make an impact. The FDA lists it as “generally regarded as safe.”

B Vitamins

B vitamins help regulate metabolism, convert food to energy, and include thiamin, niacin, riboflavin, and cobalamin among others. They’re also believed to help maintain mental function. People get plenty of B vitamins in a normal diet, and excess is usually flushed from the system. But some amounts can be unsafe. B-6 is known to cause numbness and nerve damage in hands and feet when taken in large quantities over time. The FDA recommends 1.3 mg per day for most adults, and sets the tolerable upper limit for B-6 at 100 mg per day, but supplements often exceed that amount. (A 5-Hour ENERGY shot contains 40 mg of B-6.)

Ginkgo Biloba

Ginkgo biloba has been a favorite traditional herbal medicine for thousands of years, even though it’s not on the FDA’s GRAS list of safe ingredients. It’s taken to enhance memory and improve circulation. It can interact with other drugs and cause unwanted side effects, especially with anti-depressant medications and blood thinners. Energy drinks generally contain too small an amount to be of benefit.

L-Carnitine

L-Carnitine, a nutrient synthesized by amino acids in the body, converts food into energy, and helps move fat into cells to burn as energy. Some studies suggest it boosts metabolism, energy levels, and athletic endurance, but research is not conclusive. Most people on a normal diet produce adequate amounts, but physical stress may reduce available L-carnitine. It may cause gastrointestinal distress in some people.

Bottom line: Some of these ingredients may provide health or performance benefits, but probably not in the amounts found in energy drinks. People with health conditions or on medications should consult a doctor before consuming these substances.

Caffeine Basics: Table of Contents