What's REALLY in your favourite energy drink? The harmful ingredients to avoid, and the ones nutritionists say are OK
FIZZ FEARS What's REALLY in your favourite energy drink? The harmful ingredients to avoid, and the ones nutritionists say are OK
Click to share on X/Twitter (Opens in new window)
Click to share on Facebook (Opens in new window)
WHETHER we need a 3pm pick-me-up or we're gearing up for a tough workout, many of us reach for an energy drink.
But before you crack open your next can, you should know they come with several serious health risks.
Sign up for Scottish Sun
newsletter
Sign up
9
Energy drinks have been linked to everything from anxiety to heart issues
Credit: Getty
Scientists have linked the caffeinated beverages to headaches, sleep problems and anxiety, as well as high blood pressure and kidney damage.
Research has also found them to make heart issues and strokes more likely.
And a study by Newcastle University even suggested they put children and young people at increased risk of drug taking, violence and suicidal thoughts.
Despite these warnings, the UK energy and sports drink market is worth around £3.1billion, with under-18s guzzling more cans than those in any other European country.
But are all energy drinks bad? And is it ever OK to consume them?
Raquel Britzke, a nutritionist at Doctify, tells Sun Health: 'They can have a place if used occasionally and thoughtfully, like before a long drive or a workout.
'But the issue with energy drinks is when they're used daily, or worse, multiple times a day.
'I see clients all the time who rely on them to get through the day, which usually signals something else - such as poor sleep, high stress and not enough nourishment from food.'
If you're going to have an energy drink, limit yourself to one small (250ml) can per day.
'Drinking more than that and you risk poor sleep, anxiety, jitteriness, headaches or even heart palpitations,' Raquel adds.
The dangers of energy drinks
'Long term, it can impact blood pressure, blood sugar and overall stress on the body.'
While some energy drinks contain various 'healthy' ingredients, many do not.
From high doses of caffeine to health-harming preservatives, these are the ones to look out for…
CAFFEINE
CAFFEINE is a natural stimulant, and probably why you reach for an energy drink in the first place.
It increases the activity of the brain and central nervous system, helping you to stay alert.
Around 400 milligrams (mg) in separate sittings is considered safe for most adults, according to the European Food Safety Authority.
A large cup of coffee contains around 80mg, but Lucia Stansbie, nutritional therapist and founder of Food Power Nutrition, warns that some energy drinks, particularly those imported from abroad, can carry up to 300mg.
9
The energy and sports drink market is worth around £3.1billion in the UK
Credit: Getty
'Too much caffeine can trigger the nervous system, increasing agitation and anxiety,' she says.
'Consuming this during the day can also impact sleep quality, as well as having a dehydrating effect because caffeine is a diuretic.'
Raquel says it's best to consume a maximum of 150mg of caffeine per drink.
Do one better and look for caffeine from natural sources.
'Caffeine from sources such as green tea or yerba matcha is usually better tolerated, and often paired with other beneficial compounds such as L-theanine (in green tea), which has a calming effect and reduces the jittery impact,' she says.
'But it's still caffeine, so the dose matters more than the source.'
9
SUGAR
AS well as the caffeine, some energy drinks pack in serious amounts of sugar.
'An average can contains 20g to 50g of sugar,' says Lucia. 'For context, a doughnut contains around 20g.'
But what's the danger?
'Sugar can spike your blood sugar, which is then followed by a crash that leaves you feeling even more tired and craving more sugar or caffeine,' says Raquel.
There is plenty of research demonstrating just how harmful sugar can be.
9
Some energy drinks contain up to 55g of sugar per can
Credit: Getty
A review in the journal Nutrients, for example, found that people who drank high amounts of sugar-sweetened drinks were more prone to weight gain.
They also had a higher risk of obesity, type 2 diabetes and cardiovascular disease.
A separate study by the University of Washington found women who consumed more than one sugary drink per day were five times more likely to get mouth cancer than those who drink less than one a month.
The NHS recommends no more than 30g of added sugar a day for adults.
Check the label of your energy drink, as sugar comes under various names, such as sucrose, high fructose corn syrup and glucose.
'If your energy drink has more than 10g to 15g of sugar per serving, it is to be considered a high sugar drink which is best not to consume regularly,' says Lucia.
9
ARTIFICIAL SWEETENERS
IT'S not uncommon to see artificial sweeteners added to energy drinks.
Many of the zero sugar varieties get their super sweet taste from ingredients like aspartame, sucralose and acesulfame K.
Although they are lower in calories, it doesn't mean they are healthy.
In fact, artificial sweeteners have come under serious fire in recent years.
Research published in the journal Cureus concluded they can negatively impact your gut, brain and heart.
Scientists at the Karolinska Institute in Sweden found aspartame may trigger insulin spikes and a build-up of fatty plaques in the arteries, which can increase the risk of heart attack and stroke.
A separate study, published in Arteriosclerosis, Thrombosis and Vascular Biology, linked erythritol (E968) to an increased risk of blood clots.
And neotame was found to damage the lining of the intestine, which could lead to irritable bowel syndrome (IBS) or even sepsis.
It doesn't matter if a drink features beneficial ingredients - if it is very high in sugar, I would get the same nutrients from food sources
Lucia Stansbie
Lucia says that for her, the most problematic artificial sweeteners are aspartame and sucralose.
'They are linked to disruption of the gut microbiome (the bacteria that live within your gut), headaches and metabolic dysfunction,' she adds.
Better alternatives to look out for in your energy drinks, she says, are steve and monk fruit, both of which are natural.
'The sweetener erythritol sits in the middle,' Lucia says.
'It's not totally bad but it can cause gastric distress in excessive quantities.
'People suffering from diabetes and pre-diabetes should be particularly careful with sweeteners and the 'zero sugar' labels as they can still impact insulin metabolism.'
She adds that those with specific neurological sensitivities such as ADHD or chronic migraines should be particularly careful as sweeteners can exacerbate symptoms.
9
TAURINE
YOU might see 'taurine' on the ingredients list of your energy drink and think, 'What's that?'
Well it is one of 20 amino acids, which are the building blocks of protein.
We naturally make taurine and also get it from foods such as meat.
'On its own, taurine is not usually an issue, and may even support heart and brain health,' says Raquel.
'But when combined with high caffeine and other stimulants, it's a lot for the nervous system to handle, especially in large quantities or for younger people.'
Lucia adds: 'Quantities above 3,000mg can cause vomiting, nausea, headaches, stomach pain and nervous system overstimulation.
'Consider that a Red Bull contains 1,000mg of taurine and that its stimulant effects are enhanced by caffeine.'
9
COLOURS AND PRESERVATIVES
EVER wondered why your energy drink is so brightly coloured?
It might be down to artificial colourings, such as E102 (yellow), E129 (red) and E133 (blue).
'These are linked to hyperactivity, allergies and potentially neurotoxicity,' Lucia says.
'I would check for healthier alternatives like natural colourings from beet juice, spirulina or turmeric.'
A 2004 analysis of 15 studies concluded that 'widely distributed' artificial food dyes can increase hyperactivity in kids.
Further research by scientists at Virginia Commonwealth University found animals given high doses of E132 (blue 2) had significantly more brain tumours than the control groups.
And a study published in Toxicology and Applied Pharmacology found male rats given E127 (red 3) had an increased risk of thyroid tumours.
These tests were done on animals, and further research is needed on the potential dangers for humans.
However, products containing the following artificial colours must carry a warning on the packaging in the UK:
Sunset yellow FCF (E110)
Quinoline yellow (E104)
Carmoisine (E122)
Allura red (E129)
Tartrazine (E102)
Ponceau 4R (E124)
This will say: 'May have an adverse effect on activity and attention in children.'
As for preservatives, which are added to energy drinks to help them last longer, Raquel says sodium benzoate can cause issues for some people, 'especially when combined with certain vitamins like C'.
Research published in the Scientific World Journal found that the higher the concentration of sodium benzoate, the more free radicals are created.
These can damage your cells, increasing your risk of certain diseases such as heart disease and Alzheimer's, scientists say.
Where possible, choose an energy drink with minimal preservatives.
Citric acid or vitamin C are better options, Lucia says.
9
THE 'GOOD' INGREDIENTS TO LOOK FOR
ALTHOUGH there are lots of ingredients to be wary of, there are also plenty that can offer health benefits.
'Adaptogens (natural substances that help the body adapt to stress) like ashwagandha can help mitigate the caffeine spike,' says Lucia.
Raquel adds: 'Electrolytes such as magnesium, potassium, and sodium are great if you're sweating a lot or need hydration support, and B vitamins support energy production.'
Vitamin C is also great as it supports the immune system and helps to maintain healthy skin and bones.
But, regardless of any 'healthy' ingredients, Lucia warns: 'I will always be mindful of the sugar content.
'It doesn't matter if a drink features all the beneficial ingredients above - if it is very high in sugar, I would still discharge it and get the same nutrients from food sources.'
Exactly what a single energy drink can do your body – minute by minute
By Vanessa Chalmers, Assistant Head of Health
YOU may be familiar with the surge in alertness after drinking an energy drink, but there are half a dozen things that happen to the body over several hours thanks to the caffeine and sugar hit.
Data from gift site Personalise reveals exactly what happens to the body, hour-by-hour, after you finish a can, and even 12 days later.
It was created using information from sources including the UK's National Health Service (NHS), the US Food and Drug Administration (FDA), and energy drink manufacturer Red Bull.
It may make you re-think your habit, and re-assess whether the highs and lows of energy are worth it for a quick hit.
First 10 minutes
That's the time the caffeine begins to enter the bloodstream, causing your heart rate and blood pressure to rise.
Previous research has looked at the impact of energy drinks on the blood pressure and hearts of young people.
One small study found that people who drank one litre of energy drinks in an hour had abnormal electrical activity in their hearts and higher blood pressure four hours later.
15-45 minutes
This is the time caffeine level peaks, making you feel alert and improving concentration.
30-50 minutes
By now, all of the caffeine has been absorbed and your liver will often react by absorbing more sugar.
1 hour
This is when you are likely to get the 'sugar crash' - when your blood sugar and caffeine level drops - and you may feel tired.
5-6 hours
Roughly five to six hours after consumption your body will have reduced the caffeine content in your bloodstream by 50 per cent.
12 hours
Around 12 hours after finishing an energy drink, the caffeine will be out of most people's bloodstreams, but it does vary due to age and activity.
12-24 hours
If you have been drinking energy drinks regularly, between 12 and 24 hours is the time you'll start to feel withdrawal symptoms.
You may suffer from headaches, irritability and constipation.
7-12 days
Studies have shown this is the time it takes the body to become tolerant of your daily caffeine dosage.
This means if you keep the level the same, you are unlikely to feel any effects at this point.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Scottish Sun
7 hours ago
- Scottish Sun
The exact number of daily steps to slash your risk of dying young by almost 50% – and it's loads less than you think
Find out what happened to Sun Health's Alice Fuller when she challenged herself to walk 10,000 each day for an entire year STEP UP The exact number of daily steps to slash your risk of dying young by almost 50% – and it's loads less than you think Click to share on X/Twitter (Opens in new window) Click to share on Facebook (Opens in new window) FOR decades, 10,000 steps a day has been drilled into us as the ultimate daily goal to keep fit and healthy. But new research shows you could move far less and still boost your health, slash the risk of disease, and even live longer. Sign up for Scottish Sun newsletter Sign up 1 A brisk daily walk of 7,000 steps may protect your brain and heart Credit: Getty A study led by scientists from the University of Sydney in Australia found that walking just 7,000 steps each day can reduce your risk of dementia, heart disease and dying early. Even modest step counts of 4,000 steps a day can reap benefits over very low levels of activity, experts found. But they added that "10,000 steps per day will still be better than 7,000 steps" - with the higher step count leading to more health benefits. This isn't the first study to suggest you don't need to hit 10,000 steps a day to claim the rewards. Read more on living longer LIVE LONG & PROSPER Nine daily tasks to help you live longer & they take a few minutes Separate research, published by London scientists last year, found that walking just 5,000 steps three days a week can increase life expectancy by three years. Meanwhile, a Polish study from 2023 found getting your step count up to 2,337 each day was enough to slash your risk of heart disease. The new study, published in The Lancet Public Health, saw researchers examine data from dozens of studies from around the world, including in the UK, on tens of thousands of adults. They found that walking just 7,000 steps a day was linked to a 25 per cent lower risk of heart disease. It was also associated with a 14 per cent reduced risk of type 2 diabetes, a 38 per cent lower risk of dementia, and a 22 per cent reduced risk of depression. The researchers also found that when people walked 7,000 daily steps, compared to walking 2,000 steps, they were 47 per cent less likely to die during the follow-up periods of the studies analysed. Get fit at 50: Workouts for beginners and those short on time And while the number of steps walked did not sway whether or not a person got cancer, people who walked more steps were 37 per cent less likely to die from cancer. "Although 10,000 steps per day can still be a viable target for those who are more active, 7,000 steps per day is associated with clinically meaningful improvements in health outcomes and might be a more realistic and achievable target for some," the authors wrote in the study. "Even modest daily step counts were associated with health benefits," they added. "7,000 steps per day was associated with sizeable risk reductions across most outcomes, compared with the reference of 2,000 steps per day." 'More is always better' Commenting on the study, Dr Daniel Bailey, Reader - Sedentary Behaviour and Health, Brunel University of London, said: "The finding that doing 5000-7000 steps per day is an important addition to the literature which helps to debunk the myth that 10,000 steps per day should be the target for optimal health. "This study suggested that 5,000-7,000 steps per day can significantly reduce the risk of many health outcomes, but that does not mean you cannot get benefits if you don't meet this target. "The study also found that health risks were reduced with each 1000 extra steps per day, up to a maximum of 12,000 steps per day. So just adding more steps from your starting point can have important benefits for health." Dr Andrew Scott, senior Lecturer in clinical exercise physiology at the University of Portsmouth, added: "In most cases the 10,000 steps per day will still be better than 7,000 steps, just by decreasing margins of health benefit return. "More important than the exact number of steps, it demonstrates that overall, more is always better and people should not focus too much on the numbers, particularly on days where activity is limited. "The steps per day is useful when people's exercise is weight-bearing, however, cycling, swimming and rowing are not well-represented by the steps per day model."
Scottish Sun
7 hours ago
- Scottish Sun
Shop-bought health tests not fit for purpose, warn experts – as they present ‘significant risk' for wrong diagnosis
The self-test market is booming in Britain TESTING TIMES Shop-bought health tests not fit for purpose, warn experts – as they present 'significant risk' for wrong diagnosis Click to share on X/Twitter (Opens in new window) Click to share on Facebook (Opens in new window) SHOP-BOUGHT medical tests are unreliable and need tougher regulation, say scientists. The kits are readily available from supermarkets for checking health factors like high cholesterol, vitamin deficiencies, fertility and prostate problems. Sign up for Scottish Sun newsletter Sign up 1 Self-testing became normal during the Covid pandemic Credit: Getty But experts warn 'evidence for their benefit is lacking'. A study by the University of Birmingham found many cannot back up claims about their accuracy. Testing found many have confusing or unreadable instructions, and customers often do not know what to do with their results. Scientists said they should go through more stringent quality checks and be regulated like medical products. Professor Jon Deeks said: 'Current regulations are not adequately protecting consumers. 'For matters of our health, it is important that the evidence upon which health decisions are made is available and can be scrutinised.' Kits cost as little as £1.89 There is a booming market for the tests, which mostly work like Covid lateral flow tests, and the UK industry is set to be worth half a billion pounds by 2030. Researchers bought 30 of the kits from shops around Birmingham, costing between £1.89 and £39.99, and evaluated them. They found at least 18 had 'high risk' problems that might lead to a wrong result or decision. Eleven had equipment quality issues, 10 did not have a proper sampling process and 15 had issues with the instructions or advice on what to do with the results. British Heart Foundation video explains what exactly is meant by the risk of high cholesterol Those with problems included tests for menopause hormones, kidney function, vitamin D and thyroid function. In one example, Prof Deeks said the self-tests for prostate-specific antigen (PSA) levels, a marker of prostate health, were fixed at a certain concentration level. However, 'if you're age 70 you need to have your PSA done at a very different level to when you're 20', he said. False results could put strain on the NHS Dr Clare Davenport said: 'A good test should be clear about who and when to use it. 'It should be easy to use and easy to interpret. 'We expect it to be accurate and we expect it to be evidence-based if it's going to be sold to the general public, with clear advice of what to do with next steps. 'Unfortunately, what we found is that actually many tests gave unclear or missing guidance. 'On one side, if you get a false positive result that might lead to unnecessary extra testing, unnecessary treatments or just anxiety to patients. 'And on the other side, you may have a false negative and you get this false reassurance, which can lead to missed or delayed diagnosis and delayed treatment with obviously worse outcomes for patients. 'All of this can have an impact on health care demand. 'The wrong test or result can then lead to unnecessary or additional appointments, investigations and treatments and a higher burden on the NHS.' Dr Bernie Croal, president of the Royal College of Pathologists, said: 'There are significant risks to patients when poor quality tests are carried out inappropriately.' However, the team said that in the future, home tests could have great potential for patient care. The Medicines and Healthcare products Regulatory Agency (MHRA), which regulates medical products, said it would look at the findings. It issued its own warning about the kits in June and said they must not be taken as real medical advice. The MHRA said: 'Self-tests can provide helpful insights, but they're not a substitute for medical advice or a diagnosis. 'If you're unsure about a result, or have symptoms you're worried about, speak to a GP, pharmacist or other healthcare professional before making any decisions.' The research was published in the British Medical Journal.
Scottish Sun
8 hours ago
- Scottish Sun
Brit teen left fighting for her life after ear infection on idyllic Greek holiday turned into nightmare health battle
Millie unfortunately failed to take out travel insurance on the summer break HOLS HORROR Brit teen left fighting for her life after ear infection on idyllic Greek holiday turned into nightmare health battle Click to share on X/Twitter (Opens in new window) Click to share on Facebook (Opens in new window) A BRIT teen holidaying on an idyllic Greek island has been left fighting for her life after an ear infection turned into a nightmare health battle. Millie Bayles, 19, now remains in intensive care at an Athens hospital after jetting out on a sunshine holiday to the island of Rhodes. Sign up for Scottish Sun newsletter Sign up 6 Millie Bayles was on her dream summer holiday in Greece when she developd an ear infection Credit: WNS 6 She was soon diagnosed with bacterial meningitis Credit: WNS 6 The Brit teen remains in intensive care at an Athens hospital Credit: WNS Her family said she first noticed symptoms of an ear infection - but it turned into something much more serious. Millie, who comes from North Wales, was diagnosed with bacterial meningitis - leaving her family with a £40,000 bill to get her home. She was moved 300 miles from the island to intensive care in the Greek capital. The Brit teen, who is said to be out of immediate danger, remains in a semi-conscious state. Mum Lauren Murphy and stepfather Pete flew out to be by her side as doctors battle to get her well. Millie unfortunately failed to take out travel insurance when she went with friends for the summer break. Her mum has now received a quote for tens of thousands of pounds to pay for her medical bills and bring her back to the UK. Lauren has been left no choice but to turn to the public for help to pay for her treatment - which includes a private medical emergency flight. The family have reached their £40,000 target on their appeal with more than 900 donations from family, friends and even strangers - and hope to get Millie home soon. Lauren said: "We are now at the stage where we can look to bring Millie back to the UK. I caught brain-swelling virus after snorkelling on holiday "She is out of immediate danger, but she has a long road to recovery ahead of her." "She is still only semi-conscious, and we have yet to see how badly this illness will have affected her brain in the long term. "Unfortunately, due to being an invincible young person, Millie neglected to take out any holiday insurance, and so we have to fund her medical flight home privately. "We desperately need help to get our girl back to her home country so she can continue her recovery process." Step-father Pete Murphy said: "I am so overwhelmed by the immediate generosity of all of you lovely people and plenty that are certainly not on my friend list. "Myself, Lauren and Millie are so grateful for your kind donations. Millie has got a long battle ahead but she certainly has a lot of people routing for her and we can't thank you enough for that." What is meningitis and how you can you avoid getting it? MENINGITIS is an infection of the protective membranes that surround the brain and spinal cord (meninges). It can be very serious if not treated quickly - it can cause life-threatening sepsis and result in permanent damage to the brain or nerves. Symptoms include: a high temperature (fever) being sick a headache a rash that does not fade when a glass is rolled over it (but a rash will not always develop) a stiff neck a dislike of bright lights drowsiness or unresponsiveness seizures (fits) Call 999 for an ambulance or go to your nearest A&E immediately if you think you or someone you look after could have meningitis or sepsis. Meningitis is usually caused by a bacterial or viral infection. Bacterial meningitis is rarer but more serious than viral meningitis. Infections that cause meningitis can be spread through: sneezing coughing kissing Vaccinations offer some protection against certain causes of meningitis. These include the: MenB vaccine – offered to babies aged 8 weeks, followed by a second dose at 16 weeks and a booster at 1 year 6-in-1 vaccine – offered to babies at 8, 12 and 16 weeks of age pneumococcal vaccine – 2 doses offered to babies at 12 weeks and 1 year, and a single dose offered to adults aged 65 or over Hib/MenC vaccine – offered to babies at 1 year of age MMR vaccine – offered to babies at 1 year and a second dose at 3 years and 4 months MenACWY vaccine – offered to teenagers, sixth formers and "fresher" students going to university for the first time Source: NHS 6 The nightmare incident happened on the popular holiday island of Rhodes in Greece Credit: Getty 6 Her family have turned to the public for help to pay for her treatment Credit: WNS
