Energy drinks linked to weight loss claims

Energy drinks are increasingly consumed not only to stay awake but also to support weight loss, with some brands suggesting that low-calorie options may aid in this goal. These drinks often contain caffeine, taurine, glucuronolactone, guarana, and vitamin B, among other ingredients, which manufacturers refer to as an "energy blend."

Scientific evidence remains limited

Some claim these ingredients stimulate metabolism and burn fat, but scientific evidence on their effectiveness is limited. Andrew Jagim, a sports medicine specialist at the Mayo Clinic, notes that a daily dose of 100 milligrams of caffeine could increase daily energy expenditure by about 100 calories, but this is likely insufficient for significant fat loss.

Exercise may enhance effects

Jeffrey Stout, an exercise physiologist at the University of Central Florida, found that energy drinks may have a limited effect on weight loss when used alone, but they appear more effective when combined with exercise. Lena Bakovic, a registered dietitian, states there is currently no correlation between energy drink consumption and weight loss.

Caffeine and other key ingredients

Caffeine is the main active ingredient in most energy drinks, often derived from guarana, a plant native to the Amazon that contains more caffeine than coffee, tea, and yerba mate. Epigallocatechin gallate (EGCG), a component of green tea, is another common ingredient believed to stimulate metabolism and fat oxidation.

Sweeteners and other additives

Low-calorie energy drinks often use sweeteners such as erythritol, sucralose, and stevia, which are generally considered safe but can cause digestive issues in some individuals. Jagim notes that ingredients like electrolytes and vitamin B present neither a high risk nor a significant reward, as vitamin B is commonly found in foods such as meat, dairy, leafy green vegetables, and beans.

Health experts caution against overuse

While short-term consumption of energy drinks may be safe for healthy adults, the long-term effects are still under study. Jagim warns that consuming multiple caffeinated products throughout the day, such as coffee, energy drinks, and afternoon pick-me-ups, can lead to high stress levels with potential negative long-term effects.

Caffeine limits and recommendations

The European Food Safety Authority advises adults not to exceed 400 milligrams of caffeine per day, with energy drinks containing between 40 and 250 milligrams of caffeine per 220-milliliter portion. Both Jagim and Bakovic advise against daily consumption of energy drinks, citing potential health risks that may outweigh any slight metabolic benefits.

Healthy alternatives recommended

Stout emphasizes that energy drinks should not be used as a weight loss aid, recommending instead a balanced diet, regular physical exercise, adequate sleep, and good hydration with water.