What energy drinks should I avoid for better health?

October 14, 2025 •

5 min read

According to the National Institutes of Health, emergency room visits involving energy drinks doubled between 2007 and 2011, highlighting the significant risks associated with these beverages. To prioritize your well-being, it's crucial to understand what energy drinks should I avoid and why certain ingredients pose a threat.

Quick Summary

This guide details the specific ingredients in energy drinks that are most harmful, such as excessive caffeine, sugar, and artificial additives. It explains the health risks associated with these compounds, offers guidance on label reading, and suggests safer alternatives to boost your energy.

Key Points

Excessive Caffeine: Avoid energy drinks with caffeine content over 200mg per serving, especially those with synthetic sources or hidden stimulants like guarana.
High Sugar Content: Steer clear of drinks containing excessive amounts of added sugar (over 15g per serving) to prevent blood sugar spikes, crashes, and long-term health issues.
Artificial Sweeteners: Be cautious of 'sugar-free' versions made with artificial sweeteners like aspartame and sucralose, which have been linked to other health concerns.
Proprietary Blends: Exercise caution with products featuring 'proprietary blends,' which conceal the exact amounts of ingredients and their combined effects with caffeine.
Risky Combinations: Never mix energy drinks with alcohol, as this can mask intoxication, increase risky behavior, and place dangerous strain on your heart.
Natural Alternatives: Opt for safer, natural energy boosters like green tea, black tea, or simply staying hydrated with water.
Proper Hydration: Remember that fatigue is often a sign of dehydration, and water is the best and healthiest way to rehydrate and maintain energy levels.

The Health Impact of Excessive Caffeine

While caffeine is a known stimulant, the high doses found in many energy drinks can be problematic. A standard 16-ounce can of a popular brand can contain over 160mg of caffeine, with some products packing as much as 300mg or more per serving. For context, the FDA suggests a limit of 400mg per day for most healthy adults, and it's easy to exceed this with just a couple of servings. This overload can lead to a host of adverse effects, including:

Cardiovascular issues: Increased heart rate, palpitations, and higher blood pressure are common. This can be particularly dangerous for individuals with pre-existing heart conditions.
Nervous system effects: High caffeine can trigger anxiety, jitters, restlessness, and insomnia. Synthetic caffeine, often used in these drinks, is absorbed more quickly, potentially causing a harsher, more immediate crash.
Dehydration: Caffeine acts as a diuretic, increasing urine output and potentially leading to dehydration, especially when consumed during physical activity.

Hidden Caffeine Sources

Many energy drink labels also list herbal extracts like guarana, which is a natural source of caffeine. Manufacturers are not always required to include this extra caffeine in the total listed content, meaning the actual stimulant load can be significantly higher than what is declared. This lack of transparency makes it even more difficult for consumers to track their intake and stay within safe limits.

The Problem with Sugar and Artificial Sweeteners

Most energy drinks are loaded with sugar, often exceeding the American Heart Association's recommended daily limit in a single can. This massive sugar intake leads to a rapid spike in blood sugar, followed by an inevitable and fatiguing crash. Long-term, excessive sugar consumption can contribute to serious health problems, including:

Weight gain and obesity: The empty calories from added sugar contribute significantly to weight gain.
Type 2 diabetes: A higher risk of developing type 2 diabetes is associated with regular intake of sugar-sweetened beverages.
Dental decay: The high sugar content promotes bacterial growth in the mouth, leading to cavities.

The Sugar-Free Deception

Diet or 'zero sugar' versions aren't necessarily a safe bet. They rely on artificial sweeteners like aspartame, sucralose, and acesulfame potassium. While often calorie-free, a 2022 study in the BMJ linked artificial sweetener consumption to an increased risk of cardiovascular diseases. The World Health Organization also recommends against long-term use of non-sugar sweeteners for weight control due to potential health risks.

Avoid Opaque Proprietary Blends

Some of the most concerning products are those that use a 'proprietary blend' on their label. This allows manufacturers to hide the exact amounts of ingredients like taurine, ginseng, L-carnitine, and glucuronolactone. While these substances may not be harmful in small doses, their combined effect with high caffeine is not well studied, particularly in adolescents and young adults. The lack of regulated transparency makes it impossible for consumers to assess the true risk of what they are drinking.

Comparison of High-Risk vs. Safer Choices

To illustrate what to avoid, here is a comparison of typical ingredients found in high-risk energy drinks versus healthier alternatives.


Feature	High-Risk Energy Drinks	Healthier Alternatives	Actionable Guidance
Caffeine	Often >200mg per serving; includes hidden sources like guarana.	Moderate, often natural caffeine source (e.g., green tea extract).	Check total caffeine, including botanicals. Limit to under 200mg per serving.
Sugar Content	High sugar (50+g per can), leading to energy spikes and crashes.	Low or no added sugar; uses natural sweeteners like stevia or monk fruit.	Avoid drinks with >15g of sugar per serving. Watch for high fructose corn syrup.
Sweeteners	Artificial sweeteners (aspartame, sucralose) linked to potential cardiovascular risk.	Natural alternatives (stevia, monk fruit) or none.	Prioritize natural sources or plain water.
Ingredient Labeling	Opaque proprietary blends hide exact amounts of ingredients like taurine, ginseng.	Transparent and simple ingredient list, often with standardized dosages.	Choose products with clearly labeled ingredients and amounts.
Vitamins	Excessively high doses of synthetic B vitamins (e.g., niacin) that can cause liver issues.	Balanced, reasonable levels of vitamins.	Look for balanced amounts rather than excessive fortification.
Other Additives	Artificial colors and preservatives (e.g., Red 40, sodium benzoate) linked to health concerns.	Natural flavorings and colors (e.g., beet juice).	Read the full list and avoid unnecessary chemicals.

How to Find Safer Alternatives

Avoiding energy drinks doesn't mean you must forego a boost. For a healthier option, consider the following:

Hydration: Often, feelings of fatigue are simply a sign of dehydration. Plain water is the best choice.
Natural Caffeine Sources: Green tea or black tea offers a more balanced caffeine boost, often accompanied by L-theanine, which provides a calming effect and reduces jitters.
Prioritize Sleep: Consistent, quality sleep is the most effective and healthy way to maintain energy levels.
Natural Energy Shots: Some companies now offer shots with natural, green-tea-derived caffeine and clean ingredient lists.
Balanced Diet and Exercise: A healthy diet rich in nutrients and regular exercise can provide sustained energy without the need for stimulants.

Conclusion

While marketed as a quick fix for fatigue, many energy drinks contain a risky combination of excessive caffeine, high sugar, and a cocktail of unregulated or potentially harmful additives. Consumers, especially adolescents and those with underlying health conditions, must exercise caution and thoroughly examine product labels. By avoiding drinks with high caffeine loads, excessive added sugars, and opaque proprietary blends, you can protect your heart and overall health. Opting for natural alternatives like green tea or prioritizing proper hydration and sleep are far safer and more sustainable ways to maintain your energy throughout the day. For more information, consult reliable health resources like the Centers for Disease Control and Prevention.

The Dangers of Mixing Energy Drinks with Alcohol

One of the most concerning trends is the practice of mixing energy drinks with alcohol, a combination particularly popular among young adults. The stimulant effects of the energy drink can mask the depressive effects of alcohol, causing a person to feel less intoxicated than they truly are. This can lead to increased and potentially risky alcohol consumption, impaired motor coordination, and a higher likelihood of engaging in dangerous behaviors like drunk driving. The combination of a heart-stimulating beverage and a nervous system depressant places immense strain on the body and has been linked to numerous emergency room visits and hospitalizations. The risk of heart palpitations and other cardiovascular issues is also significantly elevated when these two substances are combined. This practice is extremely dangerous and should be avoided entirely.

Visit the CDC's page for more information on the health effects of energy drinks.

Frequently Asked Questions

Instead of focusing on specific brands, it's best to read the label and avoid any energy drink with high levels of caffeine (over 200mg per serving), excessive sugar (over 15g per serving), artificial sweeteners, or opaque 'proprietary blends' that hide ingredient amounts. Popular brands like Monster, Red Bull, and Rockstar often fall into these categories depending on the specific product line.

For most healthy adults, the FDA suggests a daily caffeine intake limit of 400 milligrams. Children and adolescents should have much less, or avoid it entirely, as recommended by the American Academy of Pediatrics.

While sugar-free energy drinks reduce sugar intake, many replace it with artificial sweeteners like aspartame and sucralose. Some research suggests potential health risks associated with these sweeteners, so they are not necessarily a safer long-term solution.

For a boost of energy, consider healthier alternatives such as drinking more water to combat dehydration, opting for green or black tea which offers a more balanced caffeine lift, or focusing on getting consistent, quality sleep.

Yes, due to their high caffeine and other stimulant content, energy drinks can increase heart rate and blood pressure, potentially causing palpitations and heart rhythm disturbances. This is especially risky for individuals with pre-existing cardiovascular conditions.

Mixing energy drinks with alcohol is hazardous because the stimulating effects of caffeine can mask the sensation of being intoxicated. This can lead to increased alcohol consumption, impaired judgment, and a higher risk of dangerous behaviors, including drunk driving.

No. The American Academy of Pediatrics advises that children and adolescents should not consume energy drinks. Their developing bodies are more susceptible to the negative effects of high caffeine and other stimulants.