Nutrition Diet: What to Look for When Buying an Energy Drink?

October 9, 2025 •

4 min read

According to a 2021 review, roughly one in three young adults consumes energy drinks regularly, making it crucial to know what to look for when buying an energy drink. This comprehensive guide will help you decipher labels and choose wisely for your health.

Quick Summary

Decipher energy drink labels by examining caffeine content, sugar levels, and additional ingredients. Learn to identify potential health risks, understand ingredient sources, and explore healthier alternatives for a smarter energy boost.

Key Points

Check Caffeine Levels: Excessive caffeine can lead to anxiety, high blood pressure, and insomnia; aim for <200mg per serving and remember to account for additional sources like guarana.
Beware of Hidden Sugar: Many energy drinks are high in added sugar, leading to energy crashes and increasing the risk of obesity and type 2 diabetes; look for low- or zero-sugar options.
Understand Proprietary Blends: Ingredients in proprietary blends, like taurine and ginseng, have unlisted quantities, making it difficult to assess health effects, especially when combined with high caffeine.
Scrutinize Ingredient Lists: Be mindful of artificial additives and sweeteners, and misleading terms like "evaporated cane juice," which is just another name for sugar.
Consider Healthier Alternatives: For sustained energy, prioritize options like coffee, tea, beet juice, or adequate sleep and nutrition over highly processed energy drinks.
Read the Serving Size: A can of energy drink often contains multiple servings, so multiply the listed nutritional information accordingly to understand the full impact of what you're consuming.

Decoding the Energy Drink Label

Before you grab the brightest can on the shelf, the most important step is to read the nutrition and ingredients label thoroughly. Energy drinks often contain a cocktail of stimulants, sugars, and additives that are not immediately apparent. Understanding the key components will empower you to make an informed decision.

Caffeine Content and Source

Caffeine is the primary stimulant in most energy drinks, but the amount can vary drastically, ranging from 40 to over 300 mg per serving. The FDA considers up to 400 mg daily safe for most healthy adults, but it is easy to exceed this limit, especially if consuming multiple servings or pairing with other caffeinated beverages. Excessive caffeine intake can lead to jitters, anxiety, increased heart rate, and insomnia.

Check the total milligrams per serving. Don't assume all cans are the same. A larger can often contains multiple servings, meaning you need to multiply the caffeine content accordingly.
Identify the caffeine source. Some brands use natural caffeine from sources like green tea or guarana, while others use synthetic versions. Guarana also contains its own caffeine, which may not be explicitly listed in the main caffeine mg count, leading to a higher actual dose than advertised.

Sugar and Artificial Sweeteners

Many traditional energy drinks are loaded with high amounts of added sugar, often in the form of sucrose, glucose, or high-fructose corn syrup. This causes a rapid blood sugar spike, followed by an inevitable crash that can leave you feeling more tired than before. High sugar intake is also linked to weight gain, dental issues, and an increased risk of type 2 diabetes.

Opt for low- or zero-sugar options. Many brands offer sugar-free alternatives that use artificial sweeteners like sucralose, erythritol, or stevia. However, some studies suggest that these sweeteners can disrupt gut health or lead to other side effects in sensitive individuals.
Consider the "sweetener" source. Be aware of potentially misleading labels. For example, some products might list "evaporated cane juice," which is simply another name for sugar.

B Vitamins: The "Energy" You Already Have

Energy drinks often contain high doses of B vitamins, especially B6 and B12, and market them as a key ingredient for boosting energy. While B vitamins are crucial for converting food into energy, most people who eat a balanced diet already get sufficient amounts. The excess B vitamins in these drinks provide no additional energy boost and can even be harmful in high doses over time, especially for individuals with liver or kidney issues.

The Proprietary Blend and Other Ingredients

Manufacturers often include a "proprietary blend" of other stimulants, amino acids, and extracts. These blends can include taurine, guarana, ginseng, carnitine, and ginkgo biloba. The issue with a proprietary blend is that the exact quantities of each ingredient are not disclosed, making it difficult to assess potential effects or side effects. While some of these ingredients have been researched individually, their effects when combined in high doses are not well understood.

Comparison of Common Energy Drink Brands

When evaluating different brands, it's helpful to compare their nutritional profiles. This table provides a snapshot of some popular options, though specific formulations can vary.


Brand	Caffeine (mg/can)	Sugar (g/can)	Noteworthy Ingredients	Risks	Best for	Worst for
Celsius	200	0	Ginger, Green Tea Extract, Guarana	High caffeine, potential for jitters.	High-intensity workouts, focus.	Caffeine-sensitive individuals.
Red Bull	80	26	Taurine, B-Vitamins	High sugar, potential for sugar crash.	Quick, moderate energy boost.	Daily consumption due to sugar.
Monster	160	54	L-Carnitine, Ginseng, Taurine	High sugar, high sodium, proprietary blend.	Party nights, intense physical activity.	High blood pressure, sedentary use.
Prime Energy	200	0	Coconut water, BCAAs, Electrolytes	High caffeine, some artificial sweeteners.	Athletes, electrolyte replenishment.	Avoiding artificial sweeteners.
5-Hour Energy	200 (per shot)	0	B-Vitamins, Amino Acids	Very high caffeine concentration, withdrawal symptoms.	Quick, short-term boost.	Daily use, sensitive individuals.

Healthier Energy Alternatives

For those who need a boost without the risks associated with energy drinks, several healthier options can provide sustained energy and focus.

Coffee and Tea: These natural caffeine sources offer a more controlled dose of caffeine and are rich in antioxidants. Black tea and green tea contain L-theanine, which helps promote relaxation and focus.
Water with Lemon and Salt: For electrolyte replenishment, a simple mix of water, fresh lemon juice, and a pinch of sea salt can provide hydration and energy without sugar or artificial additives.
Matcha: A concentrated form of green tea, matcha is a potent source of antioxidants and L-theanine, providing a balanced, long-lasting energy boost.
Beet Juice: Rich in nitrates, beet juice can improve blood flow and oxygen delivery to muscles, enhancing physical performance naturally.
Prioritize Sleep and Diet: The most sustainable energy comes from a balanced diet and adequate sleep. Address the root cause of your fatigue rather than masking it with a short-term fix.

The Final Word on Energy Drinks

Choosing the right energy drink, or opting for a healthier alternative, depends on your individual health goals and caffeine sensitivity. Always scrutinize the label, paying special attention to caffeine and sugar content, serving size, and any undisclosed ingredients in proprietary blends. For most people, consuming a highly caffeinated and sugary beverage regularly is not a sustainable or healthy practice. The potential risks to cardiovascular and metabolic health often outweigh the temporary boost in alertness. By being an informed consumer, you can make smarter choices for your body and well-being. To further understand nutrient labels and their meaning, you can consult trusted resources like the FDA's consumer updates.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Consult with a healthcare provider before making significant dietary changes, especially if you have pre-existing health conditions.

Frequently Asked Questions

For most healthy adults, a moderate amount is typically considered less than 200 mg per serving. This allows for caffeine from other sources throughout the day and helps avoid adverse effects like jitters and increased heart rate.

Check the Nutrition Facts panel for the 'added sugars' line. Ingredients like sucrose, glucose, and 'evaporated cane juice' indicate a high sugar content. The American Heart Association recommends no more than 36 grams of added sugar daily for men, and many energy drinks exceed this in a single can.

Not necessarily. While some natural energy drinks may use naturally sourced caffeine and sweeteners, they can still contain high levels of stimulants. Always check the nutrition label for specifics on caffeine and sugar, regardless of marketing claims.

A proprietary blend is a mix of ingredients where the exact amount of each component is not disclosed on the label, hiding behind a total blend weight. This lack of transparency prevents consumers from knowing the specific dosages of stimulants and additives.

While B vitamins are necessary, high doses found in many energy drinks are unnecessary for most people with a balanced diet. Chronic high intake can lead to toxicity, especially for those with liver or kidney issues.

Yes, excessive consumption, particularly of high-caffeine beverages, has been linked to increased heart rate, high blood pressure, and serious cardiovascular events like arrhythmias and heart attacks, especially in individuals with pre-existing conditions.

Healthier alternatives include black tea, green tea, coffee, matcha, or simply staying hydrated with water. For an extra boost, consider beet juice, which naturally improves blood flow and energy levels.