Energy Drinks: Nutrients, What Research Shows and Safety
Energy drinks: caffeine, sugar and added B vitamins from USDA data, what trials found on blood pressure and performance, and cautions for teens, pregnancy and alcohol.
Content last updated . This page has not been medically reviewed.
Energy drinks are canned or bottled soft drinks that combine caffeine with sugar, B vitamins and other added ingredients such as taurine. People drink them for a quick lift. This page looks at the drink as sold, separates it from coffee and from supplements, and says plainly where research shows effects and where it does not. Energy drinks are not a whole food, and they are not recommended for children.
Read this first
- Caffeine varies a lot. FDA lists 41 to 246 mg in a 12-ounce energy drink (and 113 to 247 mg in a 12-ounce regular brewed coffee). FDA cites 400 mg a day as an amount not generally linked with negative effects for most adults. [3]
- Children and teens: FDA says the American Academy of Pediatrics advises against energy drinks for children and teens because of caffeine and sugar. [3] The AAP's 2011 clinical report said caffeine and other stimulants have no place in their diets. [5]
- Heart: in a pooled analysis of 17 trials, one energy drink raised blood pressure within hours in healthy adults. [6] Heart rhythm findings are mixed. [6] [7]
- Pregnancy: NHS says not to have more than 200 mg of caffeine a day. [4]
- Sugar: one USDA entry lists about 26 g of sugars in an 8.4 fl oz can. [1]
- Evidence in one line: short-term performance gains in tests, with documented effects on blood pressure and sleep; no proof of benefit for everyday health.
What is in it (USDA values)
The values below are for a sugar-sweetened energy drink (USDA FoodData Central item 173210, SR Legacy), with a second entry for a different product for comparison (item 171935). [1] [2] Serving columns use the USDA household portions: 1 can, 8.4 fl oz, 258 g for item 173210. Serving values are 100 g values multiplied by 2.58. Other cans are larger; USDA also lists 12 fl oz (369 g) and 16 fl oz (492 g) servings for this item. [1]
| Nutrient | Per 100 g | Per 1 can (8.4 fl oz, 258 g) | % Daily Value per serving |
|---|---|---|---|
| Energy | 43 kcal | 111 kcal | not set |
| Total sugars | 10.22 g | 26.4 g | not set |
| Caffeine | 29 mg | 74.8 mg | no DV |
| Sodium | 39 mg | 101 mg | 4% |
| Magnesium | 19 mg | 49 mg | 12% |
| Riboflavin (B2) | 0.103 mg | 0.27 mg | 20% |
| Niacin (B3) | 9.827 mg | 25.4 mg | 159% |
| Vitamin B-6 | 2.167 mg | 5.59 mg | 329% |
| Vitamin B-12 | 1.97 mcg | 5.08 mcg | 212% |
| Protein | 0.46 g | 1.19 g | 2% |
% Daily Value uses the FDA 2016 Daily Values; formulas change, and other products differ. The second USDA entry (item 171935, a 240 g serving) lists 47 kcal, 33 mg caffeine and 10.93 g sugars per 100 g, which is about 113 kcal, 79 mg caffeine and 26 g sugars per serving. [2] The very high B-vitamin values come from fortification. Taurine is often added; USDA does not list it. A European exposure study reported taurine around 4,000 mg per liter in typical products. [10]
What research says
| Health goal | What the sources found | Strength of evidence | What was studied |
|---|---|---|---|
| Physical performance | A meta-analysis of 34 studies found energy drinks improved muscle strength and endurance (effect size 0.49), endurance tests, jumping and sport-specific actions; the abstract links the improvement to taurine dose. [12] | Promising but limited (acute test results) | Adults in sport and exercise tests; single doses; funding not stated in the abstract |
| Blood pressure | A 2024 meta-analysis of 17 trials: systolic pressure up about 4.7 mmHg 60-80 minutes after a drink (moderate-quality evidence); diastolic and cardiac output also up; heart rate and QT interval not significantly changed. Six trials were at high risk of bias. [6] | Established as a short-term effect, in healthy adults | One drink; hours after |
| Heart rhythm | A 2025 review of 37 studies found increased heart rate, blood pressure and QTc prolongation in many. [7] The trial meta-analysis found no significant QT change. [6] | Mixed | Mostly young adults |
| Children and teens | A 2024 systematic review of 57 studies linked energy drinks with short sleep, substance use, psychological distress, dental decay and other outcomes; authors say causation is not established. [8] | Mixed (observational) | Children and young people up to 21 |
| Everyday energy or focus | Proper evidence not found in the sources we read for everyday benefits beyond caffeine's known effect. | Insufficient evidence | Not applicable |
Drink vs supplement. These results are for drinks. The added B vitamins in USDA's entries are far above the Daily Value, but we read no source showing extra energy from them in people who are not deficient. See Vitamin B12 and energy claims. An umbrella review of 21 meta-analyses found caffeine itself improves exercise performance on many tasks, so caffeine may explain part of any effect. [13]
How much is a normal serving
The USDA household portion for item 173210 is 1 can (8.4 fl oz, 258 g), about 111 kcal and 75 mg caffeine. [1] That is information from USDA data, not a prescription. There is no official recommended amount of energy drink. FDA's figure for most adults is a total of 400 mg of caffeine a day from all sources. [3] WHO advises less than 10% of daily energy from free sugars, and 5% or less may give extra benefit. [14] A 2022 European risk assessment estimated that for typical products, volume limits would be needed to avoid sleep disturbance; it is a modelling study. [10]
Safety, allergy and medicines
- Too much caffeine: FDA lists a faster heart rate, palpitations, high blood pressure, trouble sleeping, anxiety, jitters, upset stomach, nausea and headache. [3] Pure caffeine powder is far more dangerous: FDA estimates seizures can follow about 1,200 mg, less than half a teaspoon. [3]
- Children and teens: see above. FDA also says the Dietary Guidelines advise children under 2 to avoid caffeinated drinks. [3] [8]
- Pregnancy and breastfeeding: NHS lists about 80 mg in a 250 ml energy drink and says not to exceed 200 mg of caffeine a day in pregnancy. [4] FDA says to ask a provider if pregnant or breastfeeding. [3]
- Heart conditions and high blood pressure: energy drinks raised blood pressure after a single drink in trials. [6] If you have high blood pressure, a heart rhythm problem or take medicines for them, ask your clinician. See Foods for blood pressure.
- Alcohol: a meta-analysis found people who mix alcohol with energy drinks drink more alcohol on a typical occasion than people who drink alcohol only, but within the same people there was no difference in total alcohol between mixed and alcohol-only occasions. [11] A review of animal studies raised concern about the adolescent brain. [9]
- Reports of harm: a study of FDA adverse event reports and US poison center calls (2008-2015) described serious and life-threatening events linked to caffeinated energy drinks. Reports cannot show cause or rates. [15]
- Sugar and teeth: CDC links frequent sugar-sweetened drinks, with energy drinks as an example, to weight gain, type 2 diabetes, tooth decay and gout. [16]
- Sleep: a systematic review found caffeine typically delayed sleep onset and reduced total sleep time. [17]
- Medicines and diabetes: interactions with medicines are not described in the energy drink sources we read for the drink itself. Ask a pharmacist; see Foods and medicine interactions. Sugary versions raise sugar intake, which matters for diabetes.
- Allergy: no major allergen is part of the USDA entries; ingredients differ by product, so read the label. For trouble breathing or swelling of the face or throat, call 911 (or your local emergency number).
Choosing, storing and food safety
- Read the label for caffeine per can (not per serving, which may be half a can) and sugar.
- If you do drink one, do not combine several caffeine sources the same day; FDA's 400 mg figure counts all of them. [3]
- We did not read a food safety source on storing opened cans; follow the label.
Related pages
Health connections for Energy Drinks
What research links to eating or drinking this food, and how strong the evidence is. Many studies are observational or use juice, powder, oil or extracts rather than the food as eaten; each card says which.
Energy drinks and physical performance
Preliminary or mixedA meta-analysis of 34 studies found acute energy drink intake improved muscle strength and endurance (effect size 0.49), endurance tests, jumping and sport-specific actions; the abstract links the improvement to taurine dose. This is performance in tests, not general health.
Supplements: Acute effect in tests; funding not stated in the abstract.
Taurine and other added ingredients
Lab or animal research onlyMany energy drinks add taurine. A review of mostly animal studies found adolescents are unlikely to benefit from caffeine and taurine and may suffer ill effects from chronic high doses. A European exposure assessment estimated taurine from energy drinks above its reference value with more than 500 mL a day. Evidence is from animals and modelling, not trials in people.
Supplements: Lab and animal evidence only for harm or benefit.
Added B vitamins in energy drinks
Not enough evidenceUSDA lists very high B-vitamin values per can (for example 5.6 mg vitamin B6 and 5.1 mcg vitamin B12 in an 8.4 fl oz can), which come from fortification. We read no source showing that these added B vitamins give extra energy to people who are not deficient.
Supplements: No good evidence of added benefit when intake is adequate.
Connected topics
Open a group to see how each topic connects and how strong the evidence is.
Health goals (8)
- Blood Pressure SupportDocumented risk
Energy drinks raised blood pressure acutely in a meta-analysis of trials.
- Heart HealthDocumented risk
Blood pressure rise and possible heart rhythm effects; evidence mixed on QT.
- Sleep QualityDocumented risk
Caffeine can worsen sleep.
- Anxiety SupportDocumented risk
FDA lists anxiety and jitters among signs of too much caffeine.
- Endurance SupportPreliminary or mixed
Improved endurance tests after acute intake in a meta-analysis.
- Peak PerformancePreliminary or mixed
Acute performance gains in tests; abstract links gain to taurine dose.
- Physical StaminaPreliminary or mixed
A meta-analysis found improved strength, endurance and jumping in short tests after energy drinks; it does not show everyday benefit.
- Weight ManagementDocumented risk
CDC links frequent sugar-sweetened drinks with weight gain; USDA lists about 111 kcal per can.
Body systems (5)
- Cardiovascular SystemDocumented risk
Same.
- Heart & CirculationDocumented risk
Blood pressure and possible rhythm effects after energy drinks.
- Sleep & RecoveryDocumented risk
Caffeine can disturb sleep.
- Blood Sugar SupportDocumented risk
CDC links sugary drinks with type 2 diabetes; USDA lists about 26 g sugars per can.
- Metabolism & WeightDocumented risk
Sugar and calories; CDC link with weight gain.
Body parts (4)
- HeartDocumented risk
Heart rate, blood pressure and QT findings.
- Blood VesselsDocumented risk
Blood pressure rise in trials; the endothelial function question had no trials.
- BrainLab or animal research only
Animal studies raise concern for the adolescent brain; no human trials in the sources we read.
- MusclesPreliminary or mixed
Acute strength and endurance gains in tests.
Root causes (2)
- Poor SleepDocumented risk
Caffeine, especially late in the day, can worsen sleep.
- Poor DietDocumented risk
Sugar-sweetened drinks are leading sources of added sugars (CDC).
Habits (1)
- Sleep HygieneDocumented risk
Caffeine timing and dose affect sleep.
Conditions & symptoms (8)
- Caffeine Related DisordersDocumented risk
Adverse event and poison center reports; FDA lists signs of too much caffeine.
- Essential HypertensionDocumented risk
Energy drinks raised blood pressure after a single drink in a meta-analysis of trials; ask a clinician if you have high blood pressure.
- InsomniaDocumented risk
Caffeine can lengthen time to fall asleep and reduce sleep.
- AnxietyDocumented risk
FDA lists anxiety among signs of too much caffeine; the youth review linked energy drinks with distress.
- Cardiac ArrhythmiaDocumented risk
QTc prolongation in many studies, but a meta-analysis of trials found no significant QT change; unsettled.
- Dental CariesDocumented risk
CDC links frequent sugary drinks with tooth decay; the youth review noted dental caries and erosive wear.
- Diabetes Mellitus, Non-Insulin-DependentDocumented risk
CDC links frequent sugar-sweetened drinks with type 2 diabetes.
- ObesityDocumented risk
CDC links sugar-sweetened drinks, including energy drinks, with obesity.
Documented risks and interactions (9)
- Caffeine and other stimulants in energy drinks. USDA lists 29 mg of caffeine per 100 g in one energy drink entry (about 75 mg in an 8.4 fl oz can) and 33 mg per 100 g in another (about 79 mg in 8 fl oz). FDA lists 41 to 246 mg in a 12-ounce energy drink, and notes cans vary. Labels differ by product.
- Energy drinks and blood pressure. A 2024 meta-analysis of 17 randomized trials in healthy adults found energy drinks raised systolic blood pressure by about 4.7 mmHg at 60-80 minutes (moderate-quality evidence) and diastolic pressure at 120 minutes. Six of the trials were at high risk of bias.
- Energy drinks and heart rhythm (QT interval). A 2025 systematic review of 37 studies (mean age 22.6) found increased heart rate, blood pressure and QTc prolongation in many studies; the 2024 meta-analysis of randomized trials found no significant change in resting heart rate or QT/QTc. The two reviews differ, so the heart-rhythm question is unsettled.
- Energy drinks for children and teens. FDA says the American Academy of Pediatrics advises against energy drinks for children and teens because of caffeine and sugar. The AAP's 2011 clinical report concluded caffeine and other stimulants have no place in children's and teens' diets. A 2024 systematic review of 57 studies linked energy drinks with poor sleep, substance use, mental distress, dental decay and other outcomes; most are associations.
- Sugar and calories in energy drinks. USDA lists about 10.2 g sugars per 100 g, which is 26.4 g (about 6.6 teaspoons) and 111 kcal in an 8.4 fl oz can. WHO advises less than 10% of daily energy from free sugars. CDC links frequent sugar-sweetened drinks, including energy drinks, with weight gain, type 2 diabetes and tooth decay.
- Energy drinks mixed with alcohol. A 2016 meta-analysis found people who mix alcohol with energy drinks drink more alcohol on a typical occasion than people who drink alcohol only, but that within the same people there was no difference in total alcohol between mixed and alcohol-only occasions. A review of animal studies raised concern for the adolescent brain.
- Adverse event and poison center reports. A study of US reports (2008-2015) described FDA adverse event reports and poison center calls involving caffeinated energy drinks, including serious and life-threatening events. These are reports, not rates, and cannot show cause.
- Energy drinks in pregnancy. NHS lists about 80 mg of caffeine in a 250 ml energy drink and says not to exceed 200 mg of caffeine a day in pregnancy. FDA says to ask a health care provider if pregnant or breastfeeding.
- Caffeine and sleep. A systematic review found caffeine typically lengthened the time to fall asleep and reduced total sleep time and quality, with dose and timing effects.
Frequently asked questions
How much caffeine is in an energy drink?
It varies. FDA lists 41 to 246 mg in a 12-ounce energy drink; USDA lists about 75 mg in one 8.4 fl oz can. [1] [3]
Are energy drinks safe for teens?
FDA says the American Academy of Pediatrics advises against energy drinks for children and teens. [3] A 2024 review linked them with poor sleep, substance use and distress, though it could not prove cause. [8]
Do energy drinks raise blood pressure?
Yes, in a meta-analysis of 17 trials one drink raised systolic pressure by about 4.7 mmHg an hour or so later in healthy adults. [6]
Are the B vitamins in energy drinks giving me energy?
USDA lists very high B-vitamin values from fortification, but we read no source showing extra energy from them if you are not deficient. [1] [2]
Are energy drinks safe in pregnancy?
NHS says not to have more than 200 mg of caffeine a day, and a 250 ml energy drink has about 80 mg. Ask your provider. [4]
References
- U.S. Department of Agriculture. FoodData Central: Beverages, Energy drink (SR Legacy, FDC 173210). April 2018 release (values read from the USDA data file supplied). Read 2026-10-24.
- U.S. Department of Agriculture. FoodData Central: Beverages, Energy Drink, fortified with vitamins C, B2, B3, B6, B12 (SR Legacy, FDC 171935). April 2018 release. Read 2026-10-24.
- U.S. Food and Drug Administration. Spilling the Beans: How Much Caffeine Is Too Much?. Current as of 08/28/2024. Read 2026-10-24.
- NHS. Foods to avoid in pregnancy. Last reviewed 15 June 2026. Read 2026-10-24.
- Sports drinks and energy drinks for children and adolescents: are they appropriate? American Academy of Pediatrics clinical report, Pediatrics 2011 (abstract read via Europe PMC). Read 2026-10-24.
- Acute effects of energy drink consumption on cardiovascular parameters in healthy adults: a systematic review and meta-analysis of randomized clinical trials. Nutr Rev 2024 (abstract read via Europe PMC). Read 2026-10-24.
- The effects of energy drinks on the cardiovascular system: a systematic review. Curr Cardiol Rep 2025 (abstract read via Europe PMC). Read 2026-10-24.
- Consumption of energy drinks by children and young people: a systematic review examining evidence of physical effects and consumer attitudes. Public Health 2024 (abstract read via Europe PMC). Read 2026-10-24.
- Taurine, caffeine, and energy drinks: reviewing the risks to the adolescent brain. Birth Defects Res 2017 (abstract read via Europe PMC). Read 2026-10-24.
- Caffeine, D-glucuronolactone and taurine content in energy drinks: exposure and risk assessment. Nutrients 2022 (abstract read via Europe PMC). Read 2026-10-24.
- Mixing alcohol with energy drink (AMED) and total alcohol consumption: a systematic review and meta-analysis. Hum Psychopharmacol 2016 (abstract read via Europe PMC). Read 2026-10-24.
- Acute effects of caffeine-containing energy drinks on physical performance: a systematic review and meta-analysis. Eur J Nutr 2017 (abstract read via Europe PMC). Read 2026-10-24.
- Wake up and smell the coffee: caffeine supplementation and exercise performance, an umbrella review of 21 published meta-analyses. Br J Sports Med 2020 (abstract read via Europe PMC). Read 2026-10-24.
- WHO. Healthy diet fact sheet. 26 January 2026. Read 2026-10-24.
- Caffeinated energy drinks: adverse event reports to the US Food and Drug Administration and the National Poison Data System, 2008 to 2015. Public Health Nutr 2019 (abstract read via Europe PMC). Read 2026-10-24.
- CDC. Sugar-sweetened beverage intake. Page dated 14 April 2026. Read 2026-10-24.
- Coffee, caffeine, and sleep: a systematic review of epidemiological studies and randomized controlled trials. Sleep Med Rev 2017 (abstract read via Europe PMC). Read 2026-10-24.