What Are Energy Drinks, What Are They Made Of and How Do They Affect Our Body?

An energy drink is a beverage enriched with sugar, caffeine and other stimulants such as taurine and ginseng to increase mental and physical energy.

Increasingly popular energy drinks are generally used to enhance mental and physical performance during demanding work or sports, or together with alcohol. Their stimulant effects come from caffeine; some brands use herbal guarana, a caffeine-containing plant, and ginseng. Depending on the brand, 1 can contains 80-500 mg caffeine (a cup of Turkish coffee has 57 mg and espresso 100 mg). Caffeine temporarily blocks the adenosine pathway—chemicals released at cellular level during fatigue—and increases dopamine release, making us feel energetic for a time. Sugar content is also high: a can contains approximately 27,5 g sugar, about 7 sugar cubes.

Energy drink ingredients and possible side effects

• Caffeine: Used for many years for stimulant effects. Naturally present in coffee and tea, it stimulates the central nervous system, producing alertness. It also raises heart rate and blood pressure and dehydrates the body.
  Side Effects: Above 400 mg, it may cause insomnia, palpitations, headache, nausea and tremors.
• Taurine: An amino acid naturally produced in humans. Energy drinks contain manufactured taurine. It helps regulate heart rate, muscle contractions and energy levels. The body generally produces enough, so supplements are unnecessary.
  Side Effects: No documented side effects. However, some countries have banned energy drinks because of taurine content.
• Vitamins B12, B6 and B3: B vitamins occur naturally in food and are the most common energy supplements. Their main role is helping convert food into energy. Vitamins B6 and B12 are poorly absorbed orally, so the small amounts in most energy drinks are unlikely to have the desired effect.
  Side Effects: More than 35 mg B3 may cause skin flushing. More than 3000 mg may cause liver toxicity. More than 100 mg B6 may cause sensory nerve problems or skin lesions.
• Guarana: A molecule containing %3-4 caffeine. It also contains theobromine and theophylline. Some people report greater alertness with guarana-containing energy drinks than caffeine-containing ones, while others claim the opposite.
  Side Effects: Above 400 mg daily, possible dose-dependent effects include insomnia, irritability, restlessness, stomach irritation, nausea, vomiting and increased blood pressure.
• Ginseng: Believed to increase energy, reduce fatigue and stress, and improve memory. It is thought to stimulate the hypothalamic and pituitary glands, followed by adrenocorticotropic hormone release.
  Side Effects: Because ginseng chemicals are not naturally produced in humans, consuming them in a drink may pose risks for sensitive individuals. Rare effects such as diarrhea and headache are also reported.
• Sugar: Glucose is the body’s preferred fuel. Standard energy drinks contain abundant sugar and therefore energy.
  Side Effects: Excess sugar is linked to obesity and diabetes. It may also raise insulin, usually producing a “palpitation-like” sensation about an hour later.

What happens in our body over 1 day after an energy drink?

• Within 10 minutes, caffeine enters the bloodstream and begins increasing heart rate and blood pressure.
• Within 15-45 minutes, circulating caffeine peaks and its full effects appear.
• Within 30-50 minutes, the liver responds to rising blood sugar.
• Within 1 hour, blood sugar and circulating caffeine begin falling and the body begins feeling tired.
• Within 5-6 hours, circulating caffeine has halved.
• Within 12 hours, circulating caffeine is completely depleted. Depletion varies between people.
• Within 12-24 hours, regular users may experience headache, discomfort and constipation as caffeine is depleted.
• After 7-12 days of use, tolerance develops, requiring higher doses for the same effects.

Although many consider them harmless, serious long-term side effects occur, often from excessive caffeine. These include hypertension, palpitations, nausea, vomiting, involuntary contractions and confusion. Consultations for such effects doubled between 2007-2011, a 2-fold rise. Children and adolescents are particularly sensitive and experience effects more often; during depression and similar periods, susceptibility to harmful habits such as smoking also increases.

A dangerous mixture: Alcohol and energy drinks

This combination, common among alcohol users, is especially concerning. Mixing them creates the feeling of having consumed less alcohol, increasing consumption. Research indicates %40 of alcohol poisoning in America occurred after combined energy drink use.

Alcohol keeps caffeine from energy drinks in the bloodstream longer, extending exposure and increasing caffeine-related side effects. It also contributes to increased smoking and illegal drug use.

Long-term use affects the liver and heart

Recent case reports show rapidly increasing diagnoses of energy-drink-related acute hepatitis (sudden-onset liver inflammation). Consumption 3-5 times daily for more than 3 weeks in a 50-year-old man led to acute hepatitis; similarly, a 22-year-old woman developed it after excessive use. Another case involved a healthy construction worker with no dietary changes or medication who, because of demanding work, consumed energy drinks for 3 weeks at 5 cans daily. He presented with appetite loss, nausea, abdominal pain and vomiting, followed by jaundice and dark urine. Tests showed elevated liver enzymes.

Studies found palpitations and chest pain substantially more often with more than 2 cans daily than with 1 or fewer. Even people without cardiovascular risk factors showed increased risk.

These adverse liver and heart effects increase further when combined with alcohol.

An association with starting harmful habits in adolescents has been found

Especially with widespread television advertising, childhood and adolescent use has risen 3-fold in recent years. Because children are more sensitive than adults, smaller amounts cause more side effects.

A Minnesota and Duke University study found that children drinking high-sugar, high-caffeine beverages 2 times weekly more often smoked, watched prolonged television or played video games than those drinking them 1 time weekly or less. Children should avoid consumption because caffeine has proven adverse effects on them.