Energy drinks have evolved beyond their original purpose of providing a quick energy boost. Now, they’re being embraced by gym-goers and fitness influencers not just to stay awake but also as a potential tool for weight loss.
With low-calorie options flooding the market, some brands claim that their products can aid in weight management by boosting metabolism and enhancing fat burning. But do these claims hold up under scrutiny?
Science behind the claims
The idea that energy drinks can help with weight loss primarily hinges on their caffeine content. “Any kind of caffeinated drink will increase metabolism in the short term,” explains Andrew Jagim, a sports medicine specialist at the Mayo Clinic.
However, he cautions that the effect is modest. “A daily intake of 100mg of caffeine might burn around 100 calories a day, but that’s unlikely to result in significant fat loss over time.”
Jeffrey Stout, an exercise physiologist at the University of Central Florida, adds that energy drinks may have limited effectiveness as a weight loss aid on their own but could be more beneficial when combined with exercise. This suggests that while there is some truth to the claims that these drinks can boost metabolism, the results are far from dramatic.
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Lena Bakovic, a registered dietitian, is even more skeptical. “There is no substantial evidence linking energy drink consumption to weight loss at this time,” she says. Most energy drinks rely on a mix of caffeine, taurine, glucuronolactone, guarana, and B vitamins, which manufacturers market as an “energy blend.”
However, Bakovic warns that the long-term safety and effectiveness of these ingredients, especially in combination, haven’t been thoroughly studied. “Energy drinks are not regulated by the FDA, so the actual quantity of ingredients listed on the label may also be inaccurate,” she adds.
The ingredients: what you need to know
Caffeine is often the star ingredient in energy drinks, sometimes derived from guarana, a plant native to the Amazon that contains more caffeine than coffee or tea. Other common ingredients include epigallocatechin gallate (EGCG) from green tea, which may boost metabolism, and taurine, an amino acid believed to enhance exercise performance.
Some energy drinks also include low-calorie or calorie-free sweeteners like erythritol, sucralose, and stevia. While these sweeteners are generally considered safe, they can cause digestive issues in some people. Electrolytes and B vitamins are also frequently added, but Jagim notes that these ingredients are unlikely to provide significant benefits unless you’re deficient in them.
Proceed with caution
While short-term use of energy drinks appears safe for most healthy adults, the long-term effects are still being studied. Jagim warns that consuming large amounts of caffeine throughout the day can elevate stress levels, which may have detrimental effects over time.
The FDA recommends that adults keep their caffeine intake under 400 milligrams daily—a limit that some energy drinks can approach or exceed in just one serving.
Bakovic and Jagim advise against daily use of energy drinks, as it could lead to dependence. “The negative health effects would definitely outweigh any slight metabolic benefit,” says Jagim. Stout echoes this sentiment, emphasizing that energy drinks shouldn’t be relied on as a weight loss strategy. “Focus on a balanced diet, regular exercise, proper sleep, and staying hydrated primarily with water,” he advises.
In conclusion, while energy drinks may offer a temporary boost in metabolism, they are not a magic solution for weight loss. As with any supplement, they should be used cautiously and as part of a broader, healthy lifestyle.
