Engergy drink FAQs
What to look for in an energy drink
“Most of the purported benefits of energy drinks can be attributed to caffeine,” Mather says. “We know from research that caffeine blocks adenosine receptors in the brain, which prevents drowsiness, enhances mental alertness and reduces perception of fatigue.”
However, when choosing one, he warns consumers to be wary of their own personal caffeine tolerance. If this is exceeded, it can cause “gastrointestinal distress, jitters and restlessness”, particularly in people who don’t regularly drink caffeinated drinks.
“A dose of between 80-150mg, equivalent to one or two cups of coffee, is ok for most people,” he adds.
Carbohydrates are another common component of energy drinks, providing the fuel you need for exercise. “However, be cautious as some of these drinks contain high amounts of sugar, and if consumed in isolation from exercise, can lead to a crash later on in the day,” Mather explains.
Below, you can find a list of other regular ingredients, and the potential benefits they offer.
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Common energy drink ingredients and what they do
Taurine
“Taurine is an amino acid commonly found in energy drinks,” says Mather. “It has been shown to play a role in muscle function and reduce fatigue, while also having a synergistic effect with caffeine. Typical doses in energy drinks are between 500-1,000mg per serving.”
Nootropics
“Most Nootropics found in energy drinks are plant-based compounds known to enhance cognitive function, including aspects like memory, focus and creativity,” Mather says.
“They work through various mechanisms such as enhancing neurotransmitter function and improving blood flow to the brain. There is a growing body of evidence regarding the efficacy of nootropics and the benefits associated with them, so a beverage containing them can definitely be worth considering.”
Adaptogens
“Adaptogens such as shiitake mushrooms offer a wide range of health benefits such as supporting the immune system, reducing stress and enhancing cognitive function,” Mather explains.
“They are known for their ability to help the body adapt to stress by regulating cortisol levels, balancing immune responses and protecting from cell damage. The inclusion of these in an energy drink can boost the drink’s nutritional value and potentially provide benefits alongside a nutritionally balanced diet, given the dose is optimal.”
BCAAs
“Branched-chain amino acids [leucine, isoleucine, and valine] are crucial for muscle recovery and exercise performance,” says Mather. “They can be obtained in the diet through a variety of whole foods.
“However, individuals who follow a vegan or vegetarian diet, along with people who have a low protein intake, may be at risk of not consuming enough BCAAs, which may impact muscle recovery. In this instance, the inclusion of BCAAs in energy drinks can help to increase the drinker’s amino acid intake. BCAAs also serve as an energy source for the muscles, which can be beneficial when taken before exercise.”
B Vitamins
Mather explains that B vitamins, “play a role in energy metabolism, helping the body utilise nutrients effectively. Additionally, vitamin B12 deficiency is linked with cognitive decline, so the inclusion of B vitamins in energy drinks can contribute to the associated benefits.”
Vitamin C
The fruit flavours in some energy drinks are often added to raise the vitamin C profile. “This can help reduce tiredness and fatigue while supporting normal energy metabolism. While not essential, it can be a good addition to an energy drink,” explains Mather.
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