Energy Drinks: Healthy vs Conventional Energy Drinks
Updated Mar. 13th, 2024 | Read Time: 4 Minutes | What You Will Learn:
- Comparing Top Energy Drink Brands
- Common Ingredients Found In Energy Drinks
- Healthy Energy Drink Alternatives
- Understanding How Energy Drinks Work
- Potential Risks & Side Effects
- Final Considerations When Considering Energy Drinks
There is a fad in the beverage industry that has been building in North America for over 25 years. Since the advent of Jolt Cola in the mid-1980s, the energy drink industry has been big business. Over the intervening decades, there has been a push to focus on healthy energy drinks as opposed to the original caffeine and sugar-laden options.
Since then, there has been a push to add vitamins and herbs to help provide a natural boost without the following crash. More often than not, current brands are some combination of these two approaches.
Comparing Top Energy Drink Brands
Nutritional Information
content per serving | regular coffee | redbull | monster | 5 hour energy | rockstar |
---|---|---|---|---|---|
size of can | 240ml | 355ml | 500ml | 60ml | 500ml |
serving per can | 1 | 1 | 2.1 | 1 | 2.1 |
caffeine | 95-150mg | 80mg | yes | 95-150mg | 80mg |
calories | 2 | 110 | 100 | 15 | 140 |
sugar | - | 27g | 27g | - | 31g |
sucralose | - | - | - | yes | yes |
ginseng (panax) | - | - | 200mg | - | 50mg |
guarana | - | - | yes | - | - |
prickly pear | - | - | - | - | 25mg |
milk thistle | - | - | - | - | 20mg |
l-carnitine | - | - | yes | - | - |
taurine | - | yes | 1000mg | yes | 100mg |
phenylalanine | - | - | - | yes | - |
malic acid | - | - | - | yes | - |
vitamin b1 | yes | - | - | - | - |
vitamin b2 | yes | - | 1.7mg | - | - |
vitamin b3 | yes | - | 20mg | 33mg | 20mg |
vitamin b5 | yes | - | 2mg | - | 10mg |
vitamin b6 | yes | - | - | 40mg | 2mg |
vitamin b12 | yes | - | 6mg | 500mcg | 15mcg |
folic acid | - | - | - | 0.4mg | - |
vitamin c | - | - | - | 100mg | - |
vitamin e | yes | - | - | - | - |
sodium | 5mg | 200mg | 180mg | 18mg | 40mg |
potassium | 116mg | - | - | yes | yes |
enzymes | - | - | - | yes | - |
Common Ingredients Found In Energy Drinks
Caffeine
As one of the most commonly used stimulants in the world, caffeine has been around in a variety of forms for centuries. In North America, it is estimated that over 90% of adults consume caffeine daily. It is a xanthine alkaloid that has a bitter flavour and is produced by plants as a natural pesticide to protect them against insects. In smaller doses caffeine acts as a central nervous system stimulant in humans, which allows it to temporarily ward off drowsiness and restore alertness, which is why it is often found in varying doses in both conventional and healthy energy drinks.
Sugar
The most simple energy sources used by the human body are sugars. These are quickly absorbed in the digestive tract and can almost immediately be used by our cells to provide energy. Thus, adding sugar to energy drinks provides an immediate increase in energy and stimulatory effects in the body and brain. Generally, you will find sugar in conventional energy drinks and a sugar alternative in healthy energy drinks.
B-Vitamins
Those vitamins known as the B vitamins are commonly used as co-factors in the production and use of energy in the body. By supplementing these co-factors, the body can more efficiently utilize its energy and clear toxins from the body.
Ginseng (Panax)
The root of the Panax ginseng plant has long been used by Native North Americans for its energy-boosting and stress-managing effects. It helps to support healthy blood sugar levels and to maintain a healthy immune response.
Guarana
The seeds of this fruit are a rich natural source of caffeine. They are used the same way as coffee beans to make a warm beverage in Brazil. The resulting drink contains between three and four times the caffeine found in coffee. Guarana has been used for centuries in Brazil as a stimulant.
Taurine
Because many of the other ingredients of energy drinks are directly stimulatory, excess can cause a trembling of the body due to overstimulation. This is the condition commonly known as “the jitters”. Taurine is an amino acid that is used in the body for the production of neurotransmitters that inhibit nerve impulses. This helps to eliminate unwanted reactions like seizures, hyperactivity, anxiety, and even the jitters.
Sodium
Although this mineral is essential to our health, it is generally found in extremely high amounts in many processed foods to help in preservation and for improving flavour. In excess amounts, sodium can contribute to high blood pressure and water retention.
Healthy Energy Drink Alternatives
While some of the ingredients listed above like ginseng, guayana and b vitamins are natural sources of energy that can support the underlying reason to your feelings of low energy, there are other natural sources and supplements that can naturally increase your energy without feeling jittery or a crash.
The health of your adrenal glands is important when considering your energy levels. If your adrenal glands are overrun with stress, this will manifest as feeling fatigues. Ways to support your adrenal glands include taking supplements like maca, ginseng, or ashwagandha.
Ginkgo is another energy inducing supplement as are medicinal mushrooms which can be found in isolated form or combination formulas.
Understanding How Energy Drinks Work
Several studies have examined the physical and psychological effects of energy drinks and their ingredients. Some have found significant improvements in mental and cognitive performances, as well as an increased feeling of alertness. These drinks are often used in periods of increased stress and lack of sleep.
Potential Risks & Side Effects
Excess consumption of energy drinks or ingestion by sensitive individuals may induce agitation, anxiety, irritability and insomnia. High levels of caffeine can also cause abnormal heart rhythms, increased urination and upset stomach. The sugar and caffeine content of energy drinks can cause a crash when their effects wear off. This can result in dehydration, hypoglycemia, and even seizures in prone individuals.
Adrenal Depletion
Often people will reach for an energy drink during a time of fatigue, when they must push themselves a little further before they can rest. Others will use these beverages to stave off sleep to get more work hours out of their day. Pushing our bodies beyond their normal limits can significantly deplete the adrenal glands. These are the glands in our body responsible for our ability to adapt to stress. Many of the compounds found in energy drinks are directly stimulatory to the adrenal glands. They force maximum output without providing the nutrients essential for healthy adrenal function. You can think of this as running your car without sufficient oil; Over time the system becomes run down and damaged. Occasional use of energy drinks will not have this effect. It is only ongoing use that will drain your body’s reserves.
Final Considerations When Considering Energy Drinks
Although these drinks can be used as immediate relief for fatigue, they contain several preservatives and damaging substances. Once in a while, this may be fine, but common sense tells us that it is best to avoid becoming fatigued in the first place, rather than to patch the problem afterwards. For ways to promote a higher energy level, and to leave you feeling better on an everyday basis, consider making appropriate lifestyle changes that promote more energy or taking supplements that are known to support the root cause of your fatigue in the first place. After all, an ounce of prevention is worth a pound of cure!
Energy drinks are something I try to avoid as much as possible due to their damaging substances and highly processed nature. I think there are many other healthier alternatives available to get a little pick me up but every once and a while I understand the appeal of an energy drink. Protecting our health is so important to finding a delicious alternative that has the same great taste as energy drinks and benefits of a perk up would be amazing!
Hello O,
Indeed, many mainstream energy drinks are filled with ingredients that aren't the best for our health; however, there are healthier alternatives like energy boosting supplements, natural pre workout blends, adaptogens, mushroom blends and greens combinations. All of these not only provide a boost in energy but support the health of your cells and well-being too. If you'd like to learn more about how these suggestions can help, check out our supplements articles here: https://www.nationalnutrition.ca/articles/supplements/
Stay healthy & well!