Do energy drinks really work?

Natural food alternates to have more energy

If you automatically reach for a brightly-colored soda can when you are feeling sluggish, this question probably doesn’t pop into your mind. "Of course energy drinks work! It gives me energy!"

But if you look past the momentary energy rush and into what effect they really have on your body - we bet you'll scramble for healthier, natural alternatives you can try instead!

Read on to learn:

• How energy drinks work

• What happens to your body when you consume energy drinks

• Do energy drinks make you fat?

• Healthy ways to help increase your energy

• Natural alternatives to energy drinks

How energy drinks work

Energy drinks typically contain two important components: caffeine and sugar. They might also contain other energy-boosting ingredients such as taurine, guarana, Vitamin B or ginseng.

Let's take a look at what they do.

Caffeine activates the neurons in the brain, which is usually a signal to your body that you are in danger. So your brain will send out the adrenaline troops:

• your heart will beat faster

• your mental alertness will increase

• your liver will release more sugar into the bloodstream

All that to prepare you for a potential fight (or flight).

Sugar sweetened beverages supply your body with simple carbs that are immediately usable by the muscles and the brain. Even if you were exhausted before, now you are "running for your life", so sleep is out of the question! Boom, you are awake and energized!

But hold on.

What happens to the body when you consume energy drinks?

You will feel more awake and have more energy to complete your tasks, as we already discussed. Let's now deep dive into the positive and negative impact of energy drinks on the body.

Positive effects of energy drinks

Energy drinks have proven positive effects on brain function. They are often used by:

• athletes

• military personnel (against combat fatigue)

• colleges students (to increase alertness)

Manufacturers sponsor several events and competitions so that your brain connects their products with fun physical activities. This has lead to the misconception that these products are essentially sports drinks! However, if you care about your health, you shouldn't rely on too many energy drinks to keep you going.

The negative side effects of too much caffeine

The energy boost comes at a cost. The momentum you're getting from your caffeinated beverage is not sustainable. Once the effects of the adrenaline rush wear off, you might find yourself even more tired than you were before. Many people slip into a cycle of taking another energy drink… and another…

Energy drinks are the single category of beverages where consumption in the US is steadily growing. In 2021, the average energy drink consumption in the US was 29 liters per person, and it is expected to rise even higher this year. Many people are high-frequency drinkers, which means that they consume several cans of energy drinks throughout the day.

They are at risk of getting a caffeine overdose, which is a scary, but temporary condition, usually accompanied by unpleasant symptoms like:

• chest pain

• thirst

• dizziness

• racing heartbeat

Too much caffeine can literally kill you. But even if it doesn't, you should still think before you reach for an energy drink!

Long-term negative effects of consuming energy drinks

While an occasional can of energy drink will not wreak havoc on your body, regular, large-scale consumption will take a toll. Here are four reasons why it is dangerous to consume energy drinks on a daily basis.

Risks of high-frequency energy drink consumers

Regular consumption of energy drinks increases the chances of

• high blood pressure

• stress hormone levels (such as norepinephrine)

• cardiovascular problems

• kidney disorder

These findings alone should make you reconsider your habits!

Interactions of caffeine and other ingredients

Energy drink manufacturers tout additional ingredients as an upgrade to simple caffeinated beverages. But taurine or guarana might interact with the caffeine in unknown ways. We simply don’t have enough research on the interaction between these stimulant substances contained in these drinks, and we don't know what health effects they might have.

Mixing energy drinks with alcohol

If there is one way to make the impact worse, it's by mixing energy drinks with alcohol. The sweet taste will mask the taste of alcohol, so you will consume more without realizing the effect. Studies show that adding mixers also gets you intoxicated faster, which can increase the chance of alcohol related injuries.

Caffeine and sugar are addictive substances

Even if you only drink one can of energy drink a day, your caffeine intake and sugar consumption will definitely fall in the high range, which will have negative consequences on your health. Caffeine and sugar are addiction-forming, meaning that even if you know they are bad for your health, it is very difficult to control the craving.

Do energy drinks make you fat?

Not by themselves, but yes, they also count as calories. If you ingest more calories than what you burn, you will gain weight.

Everyone knows that refined sugars are unhealthy, and cause weight gain. We often count calories in our meals, but we tend to forget or underestimate the impact of our beverages. So unless we are rigorous with our diet, energy drinks will likely cause some weight gain.

To make matters worse, caffeine tends to excite the stomach and cause bloating. So even if you are not getting fatter, you will definitely look chubbier!

Healthy ways to support your energy

There are countless reasons to cut energy drinks out. But in our modern life, where good sleep is almost a privilege, we still need to pick ourselves up somehow. What healthy, natural alternatives exist?

High Energy Foods

Part of the slump that urges us to reach for caffeine is caused by low blood sugar. So by healthy eating, we can keep blood sugar levels balanced, prevent food coma, and switch to healthier options.

Complex carbohydrates are a great way to keep blood sugar levels stable. It's important to choose meals and snacks without added sugars.

Try instead:

• wholegrain bread

• oatmeal

• sweet potatoes

• brown rice

Healthy fats also contribute to stable energy levels. The best foods with healthy fats:

• avocado

• sesame seeds

• shrimps

• sardines

Alongside the “what”, the “when” is also important. Try to eat at regular intervals, for example, every four hours, for sustained energy.

High-energy lifestyle

The best ways to combat sleepiness include

• drinking enough water

• moving your body

• getting enough quality sleep

It might sound obvious, but dehydration can also cause sleepiness. The next time you’re feeling drowsy, try drinking some water! There may be an evolutionary reason for why drinking wakes the brain up: in the prehistoric times when humans lived on the African savannah, watering holes were dangerous places, out in the open. So whenever humans went for a drink, they had to be alert. Our bodies might still have this ancient connection between drinking and adrenaline. 

Movement is another great way to wake up the body and mind. It stimulates blood flow and forces you to breathe deeper, filling your muscles with oxygen-rich blood.

If you don't get enough sleep at night, you will definitely feel it in the morning, especially if you are no longer in your twenties. But even if you slept enough hours (7 to 9 is ideal), the quality of your sleep may not be up to snuff.

Try these lifestyle tweaks to improve your sleep:

• darken your room completely with curtains

• no screens for 1.5 hours before going to bed

• a weighted blanket to fight anxiety and calm down

• no heavy foods, alcohol, or caffeine in the hours before going to bed

Natural alternatives to energy drinks

Now you know what lifestyle changes you need to make if you never want to reach for an energy drink again. But if you are looking for an easy, convenient way to fill up your energy reserves, nature has a lot to offer!

Superfoods

Caffeine has been the end-all of energy boosters for so long that we almost forgot about all the other stimulant substances nature has to offer. Studies show that each of these ingredients increase energy levels in gentle, natural ways, so take a look at these superfoods!

• Canadian ginseng

• Green coffee extract

• Maca root

• Beetroot powder

• Cordyceps

Ginseng has been used as an energy booster in Chinese medicine for centuries. The Mayo Clinic conducted a study, where they found that ginseng improved the adrenocortical function in cancer patients struggling with fatigue.

Green coffee extract is coffee as it should be, before it gets roasted, ground, and stuffed into a capsule for your morning joe. The extract of raw coffee beans is widely used as a supplement due to its high antioxidant content and its ability to regulate blood sugar. Plus, clinical trials show that this wonderful ingredient helps regulate insulin and cholesterol levels and makes weight loss easier! It is really a no-brainer to try this out.

Maca root comes from an indigenous plant in the South American rainforest. It acts like a stimulant without containing caffeine, so it is a great energy drink alternative if you are sensitive to caffeine. It helps regulate blood sugar, and reduces cortisol levels to fight stress-related fatigue.

Beetroot powder is an underrated hero of energy boosting ingredients. Beets are naturally high in nitrates. They relax your blood vessels, stimulating a healthy blood flow, especially to the frontal lobe, where memory and focus are located. They also improve the efficiency of mitochondria - which, as you surely remember from school, is the powerhouse in every single cell in your body!

Cordyceps is a type of mushroom that has also been a staple in Chinese medicine to boost energy. Lately, Western practitioners have also discovered these wonderful fungi, which provide lasting energy instead of a quick rush followed by a slump (looking at you, caffeine). In addition to the amino acids and vitamins it contains, cordyceps improves the efficiency of ATP, the energy-carrying molecule in our cells. In athletes, cordyceps supplements increased endurance and oxygen uptake after only a week!

Vitamins and minerals

Vitamins and minerals are the building blocks of a healthy body, but their effect is not as simple and direct as consuming caffeine. Consult your doctor and get your levels checked before starting to take supplements!

Here are the most common vitamins that have an impact on your energy:

• Vitamin B12

• Iron

• Vitamin D

• Magnesium

Vitamin B12 keeps your blood and nerve cells in a healthy condition, helps your body make DNA, and prevents anemia, which can make you weak and tired all the time. This vitamin is only found in animal products, so if you are vegan, definitely get your levels checked and supplement as needed!

Iron is a vital component in the generation of hemoglobin, which is the molecule carrying oxygen in your blood. Iron deficiency can cause anemia and tiredness. Women are especially prone to low levels of iron due to menstrual blood loss.

Vitamin D is a vitamin we get from exposure to the sun. This vitamin is important for bone health, and general energy levels. If you live a primarily indoor lifestyle (don't we all?), or if you live in a region with little sunlight, you might be deficient.

Magnesium has a role to play in nerve function and energy production in the body. You don't need a lot of it, but deficiency can cause muscle cramps and weakness.

Conclusion

Energy drinks have a place as an emergency pick-me-up, but using them as part of your daily routine is dangerous. Try healthy habits such as the ones in this article for a more sustainable energy level!

You can do a lot for your energy by eating healthy, getting enough exercise, and making sure you rest enough for your body to regenerate. But with our modern lifestyle, when our food is less nutrient dense than ever before, it can be difficult to get enough of the vitamins and minerals we need.

If you are looking for a quick and easy way to make sure your body operates at its best, take a look at our Biostrip Energy line, which is chock-full of the fantastic ingredients that can help support your energy without the caffeine jitters!