Energy Drinks: Risks and Realities Revealed by Dietitian

Energy drinks have surged in popularity, particularly among students, shift workers, and gym enthusiasts. According to registered dietitian Nishta Saxena, the attraction lies in their promise of immediate performance enhancement. In a recent interview with CTV’s Your Morning, Saxena noted, “It feels like a hack. You want to kind of do multiple things at once. You want to feel energized. You kind of want to create this sort of superhuman version of yourself.”

The choice of energy drinks over traditional coffee is becoming more common, but the contents of these beverages warrant closer inspection.

What’s Inside the Can?

Most energy drinks contain four main components, as outlined by Saxena. The primary ingredient is caffeine, typically around 160 milligrams per serving, just below Canada’s legal limit of 180 milligrams set by Health Canada. Caffeine is derived from various sources, including coffee, green tea extract, guarana, and yerba mate. Each source has its own set of effects on the body.

In addition to caffeine, many energy drinks include amino acids such as L-taurine and L-carnitine, which are believed to enhance brain and cellular energy. B vitamins are also commonly added to assist in converting food into energy. Furthermore, herbal ingredients like ginkgo biloba and ginseng are marketed for their potential benefits in improving mood and mental clarity. Saxena cautioned, “Each of these substances has clinically effective doses and benefit. The problem is we’re not studying these doses together. They’re not regulated.”

Hidden Risks of Energy Drinks

Despite their appeal, energy drinks pose serious health risks, particularly for individuals taking medications for blood pressure, heart conditions, diabetes, or thyroid issues. Saxena explained that these beverages can lead to dehydration, digestive issues, and appetite suppression, which may contribute to nutrient deficiencies.

The psychological impact of energy drinks is equally concerning. Saxena warned that for individuals sensitive to anxiety or depression, these drinks can exacerbate symptoms, potentially leading to arrhythmias or anxiety attacks. A study published in 2024 in the journal Heart Rhythm found a link between energy drink consumption and sudden cardiac arrest among individuals with pre-existing heart conditions. Out of 144 cases reviewed, seven—approximately five percent—occurred shortly after consuming energy drinks. The study highlighted that many of these individuals had genetic heart disorders, suggesting that the combination of high caffeine and stimulants could trigger arrhythmias in susceptible populations.

Saxena emphasized that no one under the age of 21 should consume energy drinks, in alignment with international initiatives like the U.K.’s move to restrict sales to minors. She acknowledged that for specific groups, energy drinks may offer benefits. “If you were a shift worker working long shifts… some of our frontline workers may be using these to get through really difficult shifts,” she stated. Older university students preparing for exams and gym-goers looking for performance enhancement may also find them useful, depending on their activities.

Yet, for the general population, Saxena concluded that energy drinks are largely unnecessary. The combination of energy drinks with other sources of caffeine, such as coffee, can increase health risks. In 2024, Health Canada advised adults over 18 that exceeding 400 milligrams of caffeine per day—approximately two strong energy drinks—can lead to insomnia, nervousness, rapid heart rates, and dehydration.

As the popularity of energy drinks continues to grow, understanding their components and associated risks will be essential for consumers aiming to make informed choices about their health.