Energy drinks are sweet, carbonated beverages containing stimulants. They are designed to temporarily boost energy and strength, and combat drowsiness. We explain the ingredients they contain.
Simple carbohydrates
These are sugars—glucose, fructose, and sucrose. Energy drinks contain about 12 grams of simple carbohydrates per 100 milliliters, meaning a 500-milliliter can contains 60 grams of carbohydrates (that’s about 12 teaspoons!). Sugars provide “quick” energy, which, unfortunately, wears off quickly, followed by a feeling of hunger.
Regularly consuming such quantities of simple carbohydrates—usually accompanied by baked goods, sweets, and other carbonated drinks throughout the day along with an energy drink—increases the risk of developing insulin resistance , which is a decrease in cellular sensitivity to insulin, which is necessary for regulating blood glucose levels. This can lead to obesity, diabetes, cardiovascular disease, and other diseases.
Caffeine
Caffeine makes the body forget about fatigue for a while, but when its effect wears off, fatigue hits with double force.
Caffeine also increases blood pressure and heart rate. In some people (even at a young age), this increases the risk of cardiovascular events (heart attack, stroke, life-threatening arrhythmia).
Taurine
This sulfonic acid is a natural product of sulfur-containing amino acid metabolism. Taurine plays an important role in the human body:
- participates in cellular metabolism, that is, it helps us get energy;
- participates in the regulation of water-salt balance;
- has antioxidant and anti-inflammatory properties;
- prevents neuronal death;
- fights atherosclerosis by lowering cholesterol levels;
- regulates blood pressure;
- increases the fluidity of bile, thereby preventing the formation of gallstones and improving the digestion of fats;
- helps in the treatment of complications of diabetes and insulin resistance.
But moderation is key. One 500-milliliter can of energy drink contains 2 grams of taurine, while the daily maximum for a healthy person is no more than 1.5 grams.
Taurine is used in high doses to treat heart failure (2–3 grams per day). The doctor will also consider the patient’s other medications.
Levocarnitine (L-carnitine, carnitine)
This substance, related to the B vitamins, has many beneficial properties, but it can reduce thyroid hormone function. Furthermore, being a stimulant, it can cause insomnia and nervous agitation.
Long-term use of levocarnitine in high doses in patients with severe renal impairment increases the concentration of potentially toxic metabolites – trimethylamine and trimethylamine-N-oxide.
Herbal stimulants (guarana, ginseng)
They are used as a source of natural caffeine. And given that energy drinks already contain caffeine, this can have negative effects on, for example, the cardiovascular or nervous systems.
Vitamins
Vitamins C and B are beneficial nutrients, but in moderation. While energy drinks contain low concentrations, drinking several cans a day can lead to exceeding the recommended daily intake. This isn’t ideal for your health.
What other harmful effects do energy drinks have?
Any carbonated beverages impair the absorption of nutrients from food and irritate the damaged stomach lining. If you think your stomach is healthy and safe, consider whether it’s been a while since you last visited a gastroenterologist. Sometimes, it’s impossible to detect a problem without a gastroscopy.
Energy drinks are less acidic than stomach acid. If you drink them every day, or even just 3-4 times a week, this hostile liquid will interfere with the absorption of nutrients, meaning beneficial substances from food. As a result, you’ll miss out on protein, fat, vitamins, iron, and other essential nutrients.
Doctors advise against energy drinks. Hundreds of studies have proven their harmful effects. And even if manufacturers claim their drinks contain beneficial elements, the liquid’s composition is a toxic mixture for the body.
Energy drinks are especially dangerous for:
- teenagers – a harmful effect not only on health, but also on academic performance and behavior;
- people with cardiovascular diseases – high blood pressure and pulse, irregular heartbeat, heart pain and/or shortness of breath during stress and physical exertion;
- patients with gastrointestinal diseases – gastritis, ulcers and other diseases;
- people with diseases and characteristics of the nervous system – cerebrovascular accidents, neuroses, panic attacks, increased nervous excitability.
What can be considered useful energy drinks?
- A healthy lifestyle includes a varied, nutritious diet without carbohydrate-laden snacks; healthy stress relief techniques (massage, meditation, floating, socializing, reading, etc.); and physical activity within one’s capabilities (not for record-breaking or endurance, but based on one’s health).
- Vitamin, mineral, and other supplements – consult your doctor to determine any deficiencies you may have and follow their recommendations.
- Armored drinks are familiar beverages (tea, coffee, matcha, sugar-free cocoa) with the addition of MCT oils or ghee and spices (cardamom, cinnamon, cloves, turmeric, ginger). These oils improve brain function and cognitive function, stabilize blood sugar levels, effectively curb hunger, boost metabolism, and lower cholesterol.
- CPTG therapeutic grade essential oils include peppermint, leuzea, grapefruit, mandarin, lemon, orange, and ginger. They can be diffused, inhaled from the palms of your hands, applied to the body, or used in aromatherapy baths.
- Sleep is the best energy booster! Maintain a healthy sleep routine; our bodies need at least six hours of rest a day.
- Anything that gives positive emotions – communication with friends, walks, travel, trips, etc.
What should you do if you’ve established a daily routine, but still have no energy?
Have you improved your sleep and learned to manage stress (instead of drowning it in alcohol), but still feel drained? Then it might be worth making an appointment with your doctor. They can order tests to check:
1. Thyroid gland condition – blood test for TSH, free T3 and T4, antibodies to TPO (thyroid peroxidase).
2. The presence of systemic inflammation – clinical blood test with ESR, C-reactive protein, fibrinogen, uric acid.
3. Iron deficiency and B vitamin deficiency – clinical blood test assessing ferritin, transferrin, serum iron, and homocysteine.
4. Vitamin D levels – if they are low, this also affects the feeling of fatigue.
5. Carbohydrate metabolism status – glucose, glycated hemoglobin, total protein, albumin, insulin, lipidogram.
6. Protein-energy malnutrition – total protein, albumin, ALT, AST, creatinine, urea.
Constant fatigue can be caused by a chronic viral infection, adrenal insufficiency, depressive disorders, a deficiency of sex hormones, or a combination of all of these.
The most important thing you can do is not to endure it or “push a dead horse,” but rather, out of self-care, begin to identify the causes and address them with your doctor. Stay healthy!