Energy Drinks
What “good” energy drinks look like
These are “less risky” options when used occasionally and in moderation by healthy adults.
- Caffeine per serving around or under 100–150 mg, keeping total daily intake below 400 mg.
- Little or no added sugar (0–10 g per can), often using modest, non‑excessive sweeteners instead of huge sugar loads.
- Avoids big “megadoses” of B vitamins (not hundreds of percent DV) and does not stack multiple strong stimulants like high taurine plus guarana plus yohimbine.
- Clearly labeled serving size and caffeine content, with advice to limit use or avoid mixing with alcohol.
What makes an energy drink “bad”
These drinks are not the very worst, but are high‑risk if used daily or by teens, people with heart issues, or those sensitive to caffeine.
- 150–300 mg caffeine per can, which can push you toward anxiety, heart rate and blood pressure spikes, and sleep problems, especially if you also drink coffee or soda.
- 30–40+ g of sugar in a typical 16 oz can, enough to hit most or all of a day’s added‑sugar limit in one drink and increase long‑term risk of obesity, diabetes, and tooth decay.
- Extra stimulants (taurine, guarana, ginseng, etc.) where the combined long‑term safety is not well established, especially for youth and in large quantities.
- Heavy marketing as a daily lifestyle drink instead of an occasional performance aid, which encourages chronic overuse.
What counts as the “ugly” energy drinks
These are the ones most associated with ER visits and serious side effects, especially when used rapidly or in multiples.
Extremely high caffeine per container (often 300+ mg, sometimes concentrated “energy shots”), which can approach doses linked to seizures, dangerous arrhythmia, or severe blood pressure spikes if chugged or stacked.
Huge sugar plus high caffeine in a single can (e.g., ~45–60 g sugar and 150–300 mg caffeine), overloading both cardiovascular and metabolic systems at once.
Multiple large servings in one sitting, or mixing with alcohol and other drugs, which is linked to heart attacks, strokes, and risky behaviors in observational reports.
Products with extreme doses of niacin or B6 (hundreds of percent DV) plus stimulants, which have been tied to liver injury, nerve problems, and other organ damage in case reports
