10 Common Energy Drink Ingredients: What You Need to Know
Find out what ingredients are in energy drinks, what they do in your body and the health effects of energy drinks.
Reviewed by Dietitian Elizabeth Ward, M.S., RDN
Pictured recipe: EatingWell Energy Drink
Have you ever wondered about energy drink ingredients and whether they are healthy or unhealthy? Almost every energy drink has its own "energy blend" of proprietary ingredients. And keep in mind that manufacturers aren't required to tell you how much of each ingredient their product contains. Here we break down 10 common energy drink ingredients and tell you what you need to know about them.
1. Caffeine
In small quantities, caffeine may boost energy, alertness and athletic performance. Limit caffeine to 200 mg at a time, no more than twice a day.
2. Ginseng
There's no evidence this East Asian herb does a thing to boost energy and it's actually been shown to decrease exercise endurance. Since it lowers blood sugar, avoid it if you're taking diabetes medication.
3. B Vitamins
Any excess of these water-soluble nutrients (B6, B12, niacin, folic acid) is quickly flushed out of your body, so they're fairly safe. But experts agree they're unlikely to pep you up, despite what drink labels tout.
4. Sugar
Some energy drinks can pack up to 62 grams of sugar—or 15 1/2 teaspoons worth—per 16-ounce can. That can easily stack up to 250 calories a can—about as much as a 20-ounce bottle of cola and well over the daily suggested sugar intake.
5. Taurine
Taurine is an amino acid, which may boost athletic performance and metabolism. It is generally considered safe in doses of about 3,000 mg a day but a 2021 Frontiers in Physiology review suggests 6,000 mg daily could damage your DNA.
6. Green Tea Extract
Used to deliver a kick without the jolt, this extract delivers small amounts of caffeine. While studies confirm it's a top source of cancer-fighting antioxidants, there's not enough research to back up claims that it can lower blood pressure or help you lose weight, according to the National Center for Complementary and Integrative Health.
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7. Guarana
This extract, from the seeds of the South American guarana plant, is a concentrated source of caffeine. Its claims that it stimulates weight loss and fights fatigue are shaky at best.
8. Green Coffee Extract
Made from unroasted coffee beans, green coffee extract lacks coffee taste, but still supplies caffeine. Claims that the extract promotes weight loss have yet to be backed up by research.
9. Ginkgo Biloba
Made from the leaves of the ancient Chinese ginkgo tree, this herb is said to fight mental fatigue and improve memory. Yet the research regarding these claims is conflicting. According to the National Center for Complementary and Integrative Health, research has linked ginkgo extract to thyroid and liver cancers in mice, but its effects on humans have not been established.
10. Carnitine
This amino acid purportedly pumps up endurance and promotes fat burning. Since we only need extra carnitine if we're deficient (which is rare), it's fairly useless to get more. Less than 3 grams a day is generally considered to be safe; more can lead to stomach upset and a fishy body odor per the National Institutes of Health.
