The Harms of Consuming Energy Drinks

Energy drinks have become a popular beverage choice among various age groups, promising quick boosts in energy, alertness, and physical performance. However, scientific literature increasingly highlights a range of adverse health effects associated with their consumption. 

Role of active ingredients within Energy drinks 

One of the primary ingredients in energy drinks is caffeine. Known for its ability to increase alertness and reduce fatigue, caffeine is a central nervous system stimulant that affects the body in several ways. One critical action of caffeine is its ability to block adenosine receptors. Adenosine is a neurotransmitter that typically promotes relaxation and sleep by dilating blood vessels. By blocking these receptors, caffeine prevents blood vessels from relaxing, which can lead to increased blood pressure.
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Additionally, the blockage of adenosine receptors leads to an accumulation of adenosine in the blood. This rise in adenosine levels activates the sympathetic nervous system, which is responsible for the body's fight-or-flight response. Consequently, there is an increase in the production of stress hormones such as adrenaline and cortisol. These changes can lead to heightened anxiety, nervousness, and even palpitations.

Guarana is another common ingredient found in energy drinks. This plant, native to the Amazon basin, contains seeds that are exceptionally rich in caffeine, often surpassing the caffeine content found in coffee beans. The inclusion of guarana in energy drinks amplifies their overall stimulatory effects, making the beverages even more potent.
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The high caffeine content in guarana adds to the risk of overconsumption of caffeine when individuals drink energy beverages, especially if they also consume other caffeinated products like coffee or tea throughout the day. This excessive intake can exacerbate the negative side effects of caffeine, including jitteriness, insomnia, and heart palpitations.

B vitamins are essential nutrients that play a crucial role in various bodily functions, including energy production and brain function. Energy drinks often contain high levels of B vitamins, such as B6 and B12, to promote energy and metabolic function. While B vitamins are vital for health, their effects can become problematic when consumed in large quantities alongside caffeine.
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In large doses, B vitamins can support the stimulatory effects of caffeine and guarana, potentially leading to overstimulation. This can result in adverse effects such as increased heart rate, anxiety, and restlessness. Moreover, some people may experience side effects like gastrointestinal disturbances or allergic reactions due to high doses of B vitamins.

Taurine is a common additive in energy drinks, contributing to their stimulating effects. It can interact with caffeine to induce intracellular calcium release. This process can disrupt the normal calcium balance within cells, particularly in the heart and muscles. According to a study published in Reviews in Cardiovascular Medicine, "short term exposure to taurine increases intracellular levels of calcium in vascular smooth muscle cells and the heart, leading to a positive inotropic effect."
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Positive inotropic agents, including caffeine, increase the amount of calcium available in heart cells, enhancing the heart's ability to contract more forcefully. While this can be beneficial in certain medical situations, excessive stimulation from such agents poses potential risks. Despite these concerns, taurine itself has numerous health benefits when consumed appropriately.

a deeper dive into taurine

Taurine, a unique amino acid, plays several critical roles in the body. Unlike many other amino acids, taurine is not used to build proteins. Instead, it supports nerve growth, produces bile salts, aids in digestion, and helps maintain proper hydration.

​Taurine is classified as a "conditionally essential" or semi-essential amino acid. This means that while the body can naturally produce taurine, supplementation might be necessary under certain conditions. For example, infants and individuals with specific medical conditions might need additional taurine.

​Taurine acts as an antioxidant and anti-inflammatory agent, which may help combat sarcopenia, an age-related condition characterized by the loss of muscle mass and function. Taurine is also the most abundant source of sulfur in the body and is required for a wide range of physiological processes, including immune function, nervous system health, metabolism, and digestion.

Recent research, published in the June 2023 issue of the journal Science, highlights taurine's role in promoting longevity and healthy aging. This underscores the importance of obtaining taurine from natural sources rather than relying on synthetic forms found in energy drinks.

Taurine is abundant in animal foods such as seafood, red meat, poultry, and dairy products. Vegans, however, may need to consider high-quality taurine supplements since they do not consume these foods. While the body can synthesize some taurine, the amount produced may not be sufficient, especially as one ages and the body's ability to synthesize taurine diminishes.

Taurine is a vital nutrient with numerous health benefits, particularly when consumed through whole foods or high-quality supplements. While energy drinks often contain taurine, they are not a safe or reliable source of this or other essential nutrients. For those looking to boost their taurine intake, focusing on natural dietary sources or appropriate supplementation is key to reaping its health benefits without the risks associated with energy drinks.

Known adverse health effects

• ​Hypertension
  Energy drinks are known to have hypertensive effects due to their high caffeine content. Researchers have observed energy drink consumption significantly increases systolic and diastolic blood pressure among young, healthy adults. Regular consumption can lead to sustained hypertension, increasing the risk of cardiovascular diseases.
• Cardiac Arrhythmias and Cardiovascular Diseases
  Energy drinks can cause cardiac arrhythmias and other cardiovascular issues, including significantly disrupted vascular endothelial function. Reported cases of atrial fibrillation and other arrhythmias following energy drink consumption, attributing these to the combination of caffeine and other stimulants. 
• Sleep Disorders
  Caffeine and other stimulants in energy drinks can disrupt sleep patterns, leading to sleep disorders. Researchers have observed that adolescents consuming energy drinks frequently experienced poor sleep quality and insomnia.
• Fatigue and Stress
  Paradoxically, while energy drinks are marketed to reduce fatigue, their excessive consumption can lead to rebound fatigue and heightened stress levels. Energy drink use has been demonstrated to result in immediate improvements in cognitive and physical performance. However, it is not clear whether energy drink consumption is tied to mental, emotional, or physical problems. For example, energy drink consumption has been associated with overall daytime sleepiness and less sleep at night. Moreover, findings indicate a link between high energy drink use and stress-related sleep problems suggesting a need to examine the relationship between energy drinks and a range of mental health problems and fatigue. Interestingly, energy drink use was associated with fatigue. This relationship suggests that energy drink use may potentially exacerbate, rather than alleviate, fatigue. It is hypothesized that the temporary energy boost is often followed by a crash, leading to increased stress and fatigue.

• Brain Inflammation and Oxidative Stress
  Energy drinks can induce oxidative stress and brain inflammation, ultimately disrupting the blood brain barrier (BBB). The exact mechanisms by which these effects are caused are not entirely known, but researchers hypothesize the additives and artificial sweeteners including sucralose and acesulfame potassium are pro-inflammatory. Additionally, the blood pressure changes observed have been demonstrated to cause BBB dysfunction.
• Memory Disorders and Mental Health Disorders
  Chronic consumption of energy drinks can impair cognitive functions and contribute to memory disorders. Researchers have observed that high caffeine intake from energy drinks could negatively affect cognitive development, attention and memory retention, likely due to oxidative stress and inflammation.
• Aggression, Depression, and Anxiety
  Researchers have linked energy drink consumption to increased levels of aggression, depression, and anxiety in adolescents. The stimulants can exacerbate stress and anxiety disorders, negatively impacting mental health.
• Liver, Kidney, and Pancreas Damage
  Energy drinks have been mentioned to have negative impact on different body organs including hepatotoxicity, derangement of secretory glands, nephrotoxicity, hematopoietic disorders. Energy drinks have toxic effects to the liver and pancreas. Researchers have documented hepatitis linked to the excessive consumption of energy drinks, attributing the damage to their high caffeine content.
• Eye and Enamel Damage, and Gastritis
  The acidic nature of energy drinks can cause dental enamel defects. Damage to the eye, resulting in acute macular degeneration, is likely due to the caffeine content. The phenomenon of gastritis may be due to additives, versus the caffeine. 
• Obesity
  ​The high sugar content in many energy drinks contributes to obesity. Researchers have linked the consumption of sugary beverages, including energy drinks, to an increased risk of obesity and related metabolic disorders, including type 2 diabetes mellitus.

Pharmacologic Actions of Energy Drinks

• Hypertensive: The caffeine and other stimulants in energy drinks can cause a significant increase in blood pressure, contributing to hypertension.
• Cardiotoxic: The combination of caffeine, taurine, and other stimulants can lead to cardiotoxic effects, including arrhythmias and increased risk of cardiovascular diseases.
• Neurotoxic: High levels of caffeine and other neurostimulants can lead to neurotoxic effects, including anxiety, depression, and cognitive impairment.
• Hepatotoxic: Ingredients like niacin in high doses can cause liver damage and inflammation.
• Renotoxic: Excessive consumption of energy drinks can impact kidney function, leading to potential renal toxicity.

Increase in sudden cardiac arrest

Energy drinks have come under intense scrutiny after research linked their consumption to sudden cardiac arrest. The blend of stimulating ingredients in energy drinks could significantly jeopardize heart health, especially in individuals with specific genetic heart conditions. Researchers from the Mayo Clinic have suggested that energy drinks might be "arrhythmogenic foods," which could heighten the risk of sudden cardiac arrest.
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Sudden cardiac arrest happens when there is an abrupt failure in the heart's electrical system, causing it to stop beating. This can result in arrhythmia, or an irregular heartbeat, such as ventricular fibrillation—the leading cause of cardiac arrest. Ventricular fibrillation is characterized by a heartbeat so rapid that the heart quivers instead of pumping blood effectively.

Researchers suggested that the highly stimulating and unregulated ingredients in these beverages might alter heart rate, blood pressure, cardiac contractility, and cardiac repolarization, potentially leading to arrhythmias.

Energy drinks usually contain a high amount of caffeine—ranging from 80 milligrams (mg) to 300 mg in a 16-ounce serving—along with other stimulant ingredients. Caffeine itself has been associated with sudden cardiac death in previous studies. Recently, Panera Bread removed caffeinated lemonade from its menu after lawsuits alleged the product caused two deaths from cardiac arrest.

While the relative risk of sudden death after consuming an energy drink is small, the absolute risk for patients with a known genetic heart condition is concerning. For these individuals, the risks and benefits of consuming energy drinks should be carefully considered. The researchers concluded that there should be an early warning about the potential risks of these drinks for people with genetic heart diseases.

How to boost energy naturally

If your energy is lagging and you're struggling with brain fog, energy drinks are not the answer. While they may provide a temporary boost, they come with significant health risks. Instead, optimizing your mitochondrial function is one of the most effective and sustainable strategies to increase your cellular energy. ​

Learn more about mitochondria

​Mitochondria are the powerhouses of your cells, producing the energy your body needs to function. Ensuring that your mitochondria are working efficiently can have a profound impact on your energy levels and overall vitality. Here are some key steps to optimize mitochondrial function:

• Avoid Dietary Pitfalls: Excess linoleic acid, found in vegetable and seed oils, can impair mitochondrial function. Reducing your intake of these oils is crucial. Instead, focus on healthy fats like those found in avocados, nuts, and fatty fish.

• Manage Estrogen Levels: High levels of estrogen can deplete cellular energy. Maintaining hormonal balance through diet, exercise, and lifestyle can support mitochondrial health. Some key aspects to integrate include avoiding the use of plastic, consumption of soy and CAFO-raised animal products, pesticides, alcohol, hormonal contraceptives, and using minimal cosmetics with chemicals.

Learn more about hormone optimization

• Reduce Endotoxin Exposure: Endotoxins, which are toxins released by certain bacteria, can negatively affect your cellular energy. Minimizing exposure to endotoxins through a healthy diet and good hygiene can help protect your mitochondria.

energy Drink Alternatives

​From a integrated perspective, the focus is on holistic and sustainable approaches to boost energy rather than quick fixes like energy drinks. Here are some better alternatives that can provide a midday energy boost:

Beverages
1. Herbal Teas 

• Examples: Green tea, ginseng tea, peppermint tea, or yerba mate.
• Benefits:  These teas can enhance mental alertness and physical energy. Yerba mate, in particular, contains caffeine, theobromine, and other compounds that promote energy. Green tea contains a moderate amount of caffeine and L-theanine, an amino acid that promotes relaxation without drowsiness. Matcha is a type of green tea that contains higher levels of antioxidants, caffeine, and L-theanine.
• Why: Provides a more balanced energy boost and improved mental focus without the crash often associated with energy drinks.

Purchase Green Tea: amazon

2. Lemon Water with a Pinch of Sea Salt

• Benefits: Hydration, replenishes electrolytes, and provides a gentle energy lift.
• Why: Dehydration can lead to fatigue, and this drink helps maintain hydration levels.

Supplements
​1. B-Complex Vitamins

• Benefits: Supports energy production and reduces fatigue.
• Why: B vitamins play a critical role in converting food into energy.

Learn more about B vitamins

​​2. Magnesium

• Benefits: Essential for energy production and reducing muscle fatigue.
• Why: Many people are deficient in magnesium, which can lead to tiredness and lack of energy.

Learn more about magnesium

3. Coenzyme Q10 (CoQ10)

• Benefits: Supports cellular energy production.
• Why: CoQ10 is involved in the production of ATP, the energy currency of the cells.

purchase: amazon

​​4. Adaptogens

• Examples: Ashwagandha, Rhodiola Rosea, and Eleuthero.
• Benefits: Helps the body adapt to stress and boosts energy levels.
• Why: Adaptogens support the adrenal glands and enhance resilience to stress, which can improve overall energy.

Purchase: Endurance

Food-Based Options
1. Protein-Rich Snacks

• Examples: Nuts, seeds, Greek yogurt, or a protein smoothie.
• Benefits: Provides sustained energy without spikes and crashes.
• Why: Protein helps stabilize blood sugar levels and keeps you feeling full longer.

Purchase Whey Protein: Amazon

2. Complex Carbohydrates

• Examples: Oatmeal, whole grains, or a small piece of fruit.
• Benefits: Provides a steady release of energy.
• Why: Complex carbs are digested slowly, providing a more sustained energy source.

Lifestyle Approaches
1. Short Walk or Light Exercise

• Benefits: Boosts circulation and energy levels.
• Why: Physical activity can help shake off midday sluggishness and improve alertness.

2. Power Nap

• Benefits: Restores energy and improves cognitive function.
• Why: A 10-20 minute nap can be revitalizing without leaving you groggy.

3. Breathing Exercises

• Examples: Deep breathing or pranayama.
• Benefits: Increases oxygen intake and reduces stress.
• Why: Improved oxygenation can boost energy and mental clarity.

Learn about the Benefits of Carbon Dioxide

Incorporating these alternatives can help provide a more sustained and healthier energy boost compared to energy drinks. They not only address immediate energy needs but also support overall health and well-being.​

Energy drinks, while offering a temporary energy boost, pose significant health risks. From cardiovascular and mental health issues to liver damage and obesity, the adverse effects of these beverages are well-documented in scientific literature. It is crucial for consumers to be aware of these risks and consider healthier alternatives for energy and hydration. Reducing or eliminating energy drink consumption can lead to better long-term health outcomes and prevent the myriad of health issues associated with their use.

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