What’s Really in Your Energy Drink?

You Should Know: Whether for studying or hitting the gym, Gen Z is increasingly reaching for energy drinks. In the U.S., there are now over 500 options on the market. While caffeine is the main draw, these drinks often contain other ingredients — so could they offer benefits, or risks, beyond a quick energy boost?

Going Deeper: Up to 400 mg of caffeine per day is safe for most adults, and energy drinks often contain 100 to 300 mg. Common plant-based ingredients like guarana, yerba mate, and green tea have stimulant properties or extra caffeine, which can make it easy to overdo it. There is some evidence that the amino acid taurine, combined with caffeine, can boost exercise performance, but can also interact with medications. Other ingredients, like L-theanine, may improve mood and cognition. B vitamins are essential, but long-term, oversized doses may cause adverse effects.

Takeaway: These ingredients are typically safe in small quantities alone, but it’s unclear how safe they are when stacked together. Energy drinks can cause sleep problems, headaches, rapid heartbeat, GI issues, and often include added sugar or artificial sweeteners.

Bottom Line: Read labels carefully, and be leery of those with proprietary “blends” that don’t share specifics about ingredients. Watch serving sizes and pay attention to how your body feels afterward.