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Which energy drink ingredients should you watch out for?
The ingredients most likely to cause health problems in energy drinks are excessive synthetic caffeine, high fructose corn syrup, artificial sweeteners (sucralose and aspartame), synthetic food dyes, and unstudied proprietary "energy blends" that combine multiple stimulants without disclosing individual doses. The risk increases when these ingredients interact with each other in a single serving.
Ingredient safety breakdown
Synthetic caffeine (high doses)
Caffeine is safe for most adults at doses up to 400mg per day (FDA guideline). The problem is that many energy drinks pack 200 to 300mg into a single can, and some brands exceed 400mg per serving. Symptoms of excess caffeine include rapid heartbeat, anxiety, insomnia, digestive issues, and in severe cases, cardiac events.
Risk level: Moderate to high, depending on dose and individual sensitivity.
High fructose corn syrup and added sugars
A standard energy drink contains 27 to 54 grams of added sugar. The American Heart Association recommends no more than 24g per day for women and 36g for men. One can of many popular energy drinks exceeds the daily limit in a single serving. Chronic excess sugar consumption is linked to weight gain, type 2 diabetes, cardiovascular disease, and non-alcoholic fatty liver disease.
Risk level: High with regular consumption.
Artificial sweeteners (sucralose, aspartame, acesulfame potassium)
These zero-calorie sweeteners replace sugar in "diet" or "zero" energy drink versions. Research has linked them to gut microbiome disruption, potential genotoxicity (sucralose-6-acetate), insulin response triggering despite zero calories, and possible carcinogenicity (aspartame, classified as Group 2B by WHO's IARC in 2023).
Risk level: Moderate; concerns are growing as research accumulates.
Synthetic food dyes (Red 40, Yellow 5, Yellow 6, Blue 1)
Many energy drinks use artificial dyes for their signature colors. California's Food Safety Act of 2023 banned Red 3 in foods and beverages starting in 2027 due to links to cancer in animal studies. Other dyes remain under review. A 2012 meta-analysis in Neurotherapeutics found modest but statistically significant effects of artificial food colors on hyperactivity in children.
Risk level: Low to moderate for adults; higher concern for children.
Guarana
Guarana contains about twice the caffeine concentration of coffee beans by weight. In energy drinks, it is often listed separately from caffeine on the label, which can obscure the total caffeine content. A drink listing "150mg caffeine" and "guarana extract" may contain significantly more total caffeine than the label suggests.
Risk level: Moderate, primarily due to hidden caffeine stacking.
Proprietary energy blends
Some energy drinks list ingredients under a proprietary "energy blend" or "focus blend" without disclosing how much of each ingredient is included. This makes it impossible to evaluate safety or efficacy. The FDA does not require brands to break down individual amounts within proprietary blends.
Risk level: Unknown, which is the problem.
High Levels of Taurine
Taurine is an ingredient commonly found in many popular energy drinks. It's an amino acid that is essential in several of the body's metabolic processes and supports neurological development, and regulates the number of minerals and water in the blood. However, too much taurine combined with caffeine might have negative effects on the adolescent brain, according to animal studies analyzing the two stimulants.
Risk level: Moderate, primarily due to hidden caffeine stacking.
Excessive Amounts of B Vitamins
Sure, B vitamins are absolutely necessary for good health, but too much of a good thing isn't always a good thing. Some of the popular energy drinks on the market today contain extremely high levels of B3 (niacin) and B6, which in excess, are known to cause gastrointestinal problems, skin conditions, liver toxicity, nerve damage, and even blurred vision. To give you an example, one very popular leading energy drink brand contains over 200% of the recommended daily limit of niacin. That is a lot of niacin in just one serving!
What ingredients are safe and beneficial?
| Ingredient | Evidence of benefit | Safety profile |
|---|---|---|
| Organic caffeine (from green tea) | Strong; improves alertness and focus | Safe up to 400mg/day |
| L-theanine | Strong; reduces jitters, improves focus when paired with caffeine | Safe up to 1,200mg/day |
| B vitamins | Moderate; supports energy metabolism | Safe at standard supplemental doses, but careful if they have too muhc |
| Natural fruit juice | Provides vitamins and antioxidants | Safe; minimal sugar impact |
Proper Wild energy shots contain natural caffeine from green tea (100mg) and L-theanine (120mg) with minimal added sugar (all from real ingredients), no artificial sweeteners, no synthetic dyes, and no proprietary blends. Every ingredient is listed with its dose.
How to read an energy drink label
Check the caffeine total. Add up caffeine from all sources: listed caffeine, guarana extract, green tea extract, yerba mate, and any other caffeine-containing ingredient.
Look for "artificial sweeteners." These often are misleading in that they can say 0 sugar and 0 calories, but have a lot of hidden side effects.
Avoid proprietary blends. If the label says "energy blend" without individual amounts, you cannot evaluate what you are consuming.
Verify the caffeine source. "Caffeine" or "caffeine anhydrous" without a plant source means synthetic. "Natural caffeine from green tea" means naturally sourced.
Frequently asked questions
Are energy drinks safe for teenagers?
The American Academy of Pediatrics recommends that children and adolescents avoid energy drinks entirely. The high caffeine, sugar, and stimulant content can cause cardiovascular problems, sleep disruption, and anxiety in younger populations whose bodies are still developing.
Can energy drink ingredients interact with medications?
Yes. Caffeine can interact with stimulant medications (like Adderall), certain antidepressants, antibiotics (like ciprofloxacin), and blood thinners. The combination of multiple stimulants in energy drinks increases the risk of adverse interactions. Consult your doctor if you take any prescription medications.
Are "natural" energy drinks automatically safe?
No. Natural ingredients can still be harmful in high doses. Guarana is natural but contains high levels of caffeine. Excessive amounts of any stimulant, regardless of source, carry risks. The safety of a product depends on the specific ingredients, their doses, and how they interact.
Are There Healthier Energy Drinks?
Yes! If you're in need of an energy boost, avoid commercial energy drinks and reach for clean, plant-based energy drinks, like the ones found at Proper Wild.
Proper Wild’s Clean Energy Shots are 100% plant-based and include absolutely no preservatives and minimal added sugar from organic ingredients. The natural Caffeine used to create these powerful shots is sourced from green tea leaves to provide clean, long-lasting energy. Each shot includes organic juices, and 15 times more L-theanine than a standard cup of green tea, which enhances the effectiveness of Caffeine for heightened focus and productivity, with reduced jitters!
These powerful energy shots are tasty, clean, and easy to drink.
In Summary
There is a sea of energy products on the market that all promise to boost energy. Although these colorful cans seem tempting, the truth is that most of them are loaded with calories, harmful ingredients, artificial additives - and lies.
Sure, they may provide you with an initial jolt of energy, but once the Caffeine and sugar wear off, you are going to crash, and hard. Not to mention all of the added sugar that will go directly to your waistline!
We're not saying to avoid energy drinks altogether; we're all human, and life can get really busy from time-to-time, prompting the need for a little pick-me-up. But what we are saying is that not all energy drinks are created equal, and the majority of the options on shelves today get their Caffeine synthetically sourced from overseas.
If you want to boost your energy while improving your concentration, do your body a favor and reach for clean energy drinks like the ones found at Proper Wild.
Sources: FDA (caffeine guidelines), American Heart Association (sugar guidelines), WHO IARC (aspartame classification), Neurotherapeutics (food dye meta-analysis), American Academy of Pediatrics (energy drink guidelines for youth)
