5 Hour Energy, Red Bull, Monster, oh my…

So, did we all figure out how much caffeine we think we’re consuming daily? If not, head back to our post earlier this week to get an estimate.

So how do energy drinks work? Are they good or bad for you? In general, it depends on the ingredients. While entire review articles have been written on this topic, I’ll briefly discuss four of the most commonly found ingredients in these beverages: caffeine, taurine, guarana and the B vitamins.

Let’s begin with caffeine. Caffeine stimulates your central nervous system, which has the effect of decreasing drowsiness, increasing alertness and improving concentration. It has also been shown to increase performance in sprint, endurance and team sporting events. Finally, some newer (and quite exciting) studies have shown beneficial effects of coffee on Alzheimer’s disease. HOWEVER, you know what too much of a good thing can do, right? Too much caffeine, and you can overstimulate your central nervous system, causing difficulty sleeping, jitteriness and anxiety. You can also become dependent on caffeine, experiencing withdrawal symptoms such as headache and irritability. Finally, there is even evidence of caffeine toxicity, particularly in children, who are a growing group of energy drink consumers. So, how much is too much? One review conducted on caffeine concluded that daily caffeine intake of less than or equal to 400 mg/day (approximately three 8oz cups of coffee) in a healthy adult population was generally considered safe.

Next up- Taurine. Taurine is the most abundant amino acid (which is what proteins are composed of) naturally found in the human body. It is found in VERY high dosages in many brands of Energy Drinks. Some studies have shown it to enhance endurance performance, though not enough research has been done to understand exactly how it works. Additionally, there is concern about the effects of high doses commonly found in these drinks. Not enough research has been done to understand whether there are any interactions between taurine and the other ingredients commonly found in energy drinks. Until further research has been done, it’s difficult to say whether taurine has detrimental, beneficial or neutral effects.

Third on the list- Guarana: Originating in South America, the guarana plant is composed of 1-3 dark seeds. Each gram of guarana contains about 40 mg of caffeine. Guarana also contains antioxidant properties, and is believed to have more of a slow release effect compared to caffeine. Its effects are similar to caffeine, improving cognitive function and mental fatigue. At this point, there is no research on any toxic effects in either acute or chronic high doses.

The last commonly found group of ingredients I’d like to discuss are the B vitamins. This will be quick… Because B vitamins are water soluble, they are excreted in the urine when consumed in excess. The majority of Americans are not deficient in the B vitamins. So, while they do play a role in cellular energy, there is ZERO evidence that taking them in excess is beneficial. My opinion, it’s a waste to put these in energy drinks in such high doses.

Bottom line? Like many things in the health and fitness industry, it’s not black and white. Each individual is different, and it all has to do with learning about your body and how it responds to things. We can’t tell you what’s right for your body. Rather, we can simply report what other studies have found.

For specific citations or further information, please don’t hesitate to email us at smartfitchicks@gmail.com.

As with anything we write or say, we always recommend you talk with your doctor before consuming these beverages.