What are energy drinks?

Energy drinks claim to “make you more alert and give you energy”. Most have ingredients like caffeine, sugar, taurine, vitamins and herbs. Energy drinks can be found anywhere you buy beverages, right beside the pop, juices and sports drinks.  

The label on these drinks warn that they should not be used by children, pregnant or breastfeeding women. No more than 500 ml of energy drinks should be consumed per day and they should not be mixed with alcohol.

What is in energy drinks and why?

Caffeine: Caffeine (and also sugar) are the main ingredients in energy drinks that give you the feeling of more energy. The amount of caffeine in most 250 ml sized cans of energy drinks is 80 mg, which is less than a typical cup of coffee. Health Canada says that most healthy adults can safely consume up to 400 mg of caffeine in a day. 

However, the amount of caffeine in energy drink is more than what is recommended for children. Health Canada says that children under 12 years of age should have much less than 85 mg of caffeine a day. What this means is that one energy drink can easily put children over their caffeine limits.

Too much caffeine can cause irritability, nervousness and sleeping problems. It is not recommended that children and young teenagers use energy drinks.

Sugar: Sugar (like caffeine) also provides you with energy, but in the form of calories.  A small can (250 ml) is likely to have at least 100-130 calories. However, many energy drinks are sold in much larger can sizes, which would contribute many more unneeded calories to your diet. 

Taurine: This is a naturally occurring compound found in some of your body’s tissues and in meat and dairy products. It has been claimed that adding taurine to energy drinks will make you more alert, but there is no scientific evidence to support this. We also do not know the long term health effects of consuming taurine in energy drinks on a regular basis.

Medicinal herbs: Many energy drinks contain herbs like Ginseng and Gingko Biloba. Label claims suggest that these herbs improve performance. However, there is no scientific evidence to support this claim. Additionally, some herbs can interact with drugs (medications) and other supplements. Be sure to talk to your doctor about using these products if you are taking drugs or other supplements. 

Energy drinks makers may also add other ingredients that they say provide extra energy, such as B vitamins and glucuronolactone (a type of carbohydrate). However, there is no scientific evidence to support these claims.

Are there side effects from using energy drinks?

Side effects from drinking energy drinks are possible.  While moderate use by adults is generally safe, side effects can happen if energy drinks are abused, such as when they are mixed with alcohol or when too many are consumed at one time. Side effects that have been reported are nausea, vomiting and irregular heartbeats.

Are all energy drinks regulated?

Most energy drinks are classified as supplements (natural health products) and fall under Canada’s Natural Health Product (NHP)regulations because they contain higher levels of ingredients like caffeine and vitamins than are usually allowed in foods.   However, not all energy drinks on the market have been approved for sale yet under NHP regulations. If the energy drink has a natural health product number (NPN) on the side of the can [look for the words NPN and an eight digit number] then it has been approved for sale. However, this does not mean it is safe for use by all groups. Follow the warnings on the label and in this FAQ.

Should I use an energy drink during exercise?

Water is your best choice to drink during most types of activity. When you need something more for long or intense exercise you may want a sports drink   Sports drinks have specific amounts of sugar and salts (such as sodium and potassium). The sugar helps to keep you exercising longer and harder while the salts help replace some of the nutrients you lose when you sweat.  

Energy drinks are not the same as sports drinks. They tend to be higher in sugar, which can make them harder to absorb during exercise and could cause stomach upset. They also are often carbonated which makes it harder to drink enough to stay hydrated.

Before you use energy drinks remember:

• Children, pregnant or breastfeeding women should NOT consume energy drinks.
• Look for a NPN followed by an 8-digit number on the label.
• Don’t go over the recommended limits of 500 ml (2 cups) per day.
• Do not mix with alcohol.
• Talk to your doctor before using energy drinks if you are taking medication or other supplements (natural health products).
• Avoid energy drinks when exercising.
• Report any bad reactions you have from using energy drinks to your doctor or to MedEffect Canada.

For more information:

Safe Use of Energy Drinks, Health Canada

Energy Drinks – What You Need to Know, Dietitians of Canada