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Energy Drinks

Table of Contents

What energy drinks contain

Energy drinks are functional beverages formulated to boost mental alertness and physical performance. A typical 250ml can contains 80-300mg of caffeine, often combined with taurine, B-vitamins, and either sugar or artificial sweeteners [1]. The caffeine content alone can exceed the amount in three cups of coffee, creating a potent stimulant effect on the central nervous system.

Cardiovascular effects

Research shows that energy drink consumption produces measurable cardiovascular changes. A 2024 meta-analysis of randomized controlled trials found that these drinks increase systolic blood pressure by 4.7 mmHg and diastolic pressure by 4.5 mmHg within 60-120 minutes of consumption [2]. While these changes are temporary in healthy adults, they may pose risks for individuals with hypertension or existing heart conditions. Cardiac output also rises, suggesting the heart works harder to maintain circulation after ingestion.

Common adverse effects

A comprehensive systematic review analyzing 32 studies and over 96,000 participants identified the most frequently reported side effects [1]. In adults, these include insomnia (24.7%), jitteriness and restlessness (29.8%), and gastrointestinal upset (21.6%). The odds of experiencing insomnia are five times higher with energy drink consumption compared to control groups. Adolescents face similar issues, with stress and depressive mood also commonly reported.

Sleep disruption

The high caffeine content significantly disrupts sleep architecture. Studies demonstrate that consuming energy drinks even six hours before bedtime can reduce total sleep time and impair sleep quality [3]. This creates a counterproductive cycle where poor sleep leads to daytime fatigue, prompting further energy drink use the following day.

Mixing with alcohol

Combining energy drinks with alcohol masks the sedative effects of alcohol while maintaining its impairment. This leads to increased risk-taking behavior and higher overall alcohol consumption, as individuals feel less intoxicated than they actually are [1]. The practice is particularly common among young adults and is associated with more frequent binge drinking episodes.

Regulatory recommendations

Based on the available evidence, health authorities recommend limiting energy drink intake to fewer than five per week [1]. Children, adolescents, pregnant women, and individuals with cardiovascular conditions should avoid these beverages entirely. For healthy adults seeking performance enhancement, moderate caffeine intake from coffee or tea presents a safer alternative with better-studied long-term safety profiles.

References

  1. 1. Energy Drinks and Their Adverse Health Effects: A Systematic Review and Meta-analysis
  2. 2. Acute effects of energy drink consumption on cardiovascular parameters in healthy adults: a systematic review and meta-analysis
  3. 3. Energy drinks and their adverse health effects: A systematic review of the current evidence
1.

Choose coffee instead

Coffee provides caffeine with antioxidants and a better-studied safety profile. Limit to 3-4 cups daily for optimal benefits without jitters.
2.

Avoid after 2 PM

Caffeine has a 5-6 hour half-life. Consuming energy drinks after mid-afternoon disrupts melatonin production and sleep quality.
3.

Never mix with alcohol

The combination masks alcohol's sedative effects while maintaining impairment, leading to dangerous risk-taking and overconsumption.
4.

Hydrate with water first

Fatigue often signals dehydration. Drink 500ml of water and wait 20 minutes before reaching for caffeine. Many find this resolves tiredness.
5.

Limit to 4 per week

Research recommends avoiding frequent consumption of 5-7 energy drinks weekly. Keep intake below this threshold to minimize insomnia and cardiovascular risks.
pubmed.ncbi.nlm.nih.gov
1.

Are energy drinks bad for your heart?

Studies show energy drinks cause acute increases in blood pressure and cardiac output. A 2024 meta-analysis found systolic pressure rises by 4.7 mmHg within an hour. While temporary in healthy people, these effects may be dangerous for those with hypertension or heart conditions. Regular consumption is linked to increased cardiovascular risk.
2.

Why do energy drinks make me feel anxious?

The high caffeine content stimulates your sympathetic nervous system, triggering the release of stress hormones like cortisol and adrenaline. Research shows 29.8% of adults experience jitteriness and restlessness from energy drinks. The odds of anxiety and nervousness are significantly higher compared to non-consumers, especially in caffeine-sensitive individuals.
3.

What is taurine and is it safe?

Taurine is a sulfur-containing amino acid naturally found in meat and fish. Energy drinks typically contain 1000-2000mg per can. While taurine itself has low toxicity, its combination with high-dose caffeine in energy drinks may amplify cardiovascular effects. Long-term safety data for these combinations is limited.
4.

How much caffeine is in an energy drink?

A standard 250ml energy drink contains 80-300mg of caffeine, equivalent to 2-3 cups of coffee. Some larger cans or concentrated shots contain even more. The European Food Safety Authority recommends a maximum of 400mg caffeine daily for healthy adults, meaning one large energy drink could provide most of your daily limit.
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This content was created and reviewed by the New Zapiens Editorial Team in accordance with our editorial guidelines.
Last updated: February 26, 2026
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