Energy drinks promise a quick boost of energy and focus, but could they be harming your mental health? With high amounts of caffeine, sugar, and other stimulants, these drinks can disrupt sleep, increase stress hormones, and impact mood.
Research has linked energy drink consumption to anxiety and depression, raising concerns about their long-term effects.
But what does the science really say? In this article, we’ll explore the connection between energy drinks and mental health, breaking down how they affect your brain and body.
Key Takeaways
- The caffeine in energy drinks triggers the release of cortisol, the body’s main stress hormone. High cortisol levels over time can contribute to anxiety and make it harder for the brain to regulate emotions.
- Energy drinks contain large amounts of caffeine, which blocks adenosine, a chemical that helps you feel sleepy. Poor sleep can be detrimental to well-being.
- Many energy drinks contain high sugar levels, leading to quick spikes and crashes in blood sugar.
- While energy drinks are often marketed to teens and young adults, their effects can be harmful at any age. Regular consumption can contribute to chronic stress, poor sleep, and mental health struggles in adults as well.
- Drinking an energy drink occasionally might not be a problem, but relying on them daily can have serious consequences. Finding healthier alternatives and managing energy levels naturally can help reduce risks.
Rise in Energy Drink Use
Energy drinks–such as Red Bull, Rockstar, and Monster Energy–have become massively popular over recent years, particularly among young people. According to trend data, the energy drink market is expected to rise by an annual growth rate of 7.9% from 2024 to 2030, reaching up to $173.8 billion.
With more and more teens regularly drinking energy drinks, public health experts are growing concerned about their impact on developing brains. Studies show that energy drink consumption in school children is linked to depression, anxiety, and other mental health issues.
However, these effects aren’t limited to young people.
The high amounts of sugar and caffeine in energy drinks can disrupt sleep, hormones, and neurotransmitters, affecting brain function at any age.
The Hidden Link Between Energy Drinks and Stress
One of the main ingredients in energy drinks is caffeine, which provides a prolonged energetic kick. Whereas a cup of coffee typically contains around 100mg of caffeine, a 500mL energy drink can contain anywhere from 160mg to 400mg, depending on the brand.
The USA Food & Drug Administration (FDA) recommends consuming no more than 400mg of caffeine daily. However, this value may be much lower for some people, given that everyone has a different sensitivity to caffeine, depending on their health, genetics, and other factors.
Caffeine stimulates the release of cortisol, also known as the “stress hormone. ” This hormone plays a crucial role in the body’s fight-or-flight response, which involves increasing heart rate and alertness. It prepares the body for action. Though it improves energy, cortisol can also have negative psychological effects, such as anxiety and agitation.
In the long term, regular high levels of cortisol can put a strain on our nervous system and negatively affect brain function. This is known as chronic stress, and it’s a major risk factor for several mental health disorders.
High cortisol levels are linked to damage in various brain regions. These include the hippocampus, which is essential for memory and mood regulation, and the prefrontal cortex, which helps with decision-making and emotional control. Over time, these changes can contribute to anxiety and depression.
Why Energy Drinks Can Wreck Your Sleep—and Your Mood
Good sleep is like a reset button for your brain. It helps you think clearly, stay focused, and feel happy. However, because of their high caffeine content, energy drinks can disrupt your sleep cycle.
Caffeine blocks adenosine, a brain chemical that makes you feel sleepy. This means drinking an energy drink too late in the day can make it harder for you to fall or stay asleep.
Poor sleep is linked to reduced levels of serotonin, a neurotransmitter that helps regulate mood and emotions. Low levels of serotonin are strongly linked to anxiety and depression.
Additionally, sleep deprivation causes the body to release even more cortisol, further increasing stress levels and making it even harder to relax.
The Sugar Problem: Energy Highs and Crashes
Many energy drinks contain a lot of sugar, which might give you a quick energy boost—but it doesn’t last long. Soon after drinking one, your blood sugar crashes, leaving you feeling tired, moody, and irritable.
Sugar causes a rapid spike in glucose, leading to a temporary increase in energy and release in dopamine–a neurotransmitter that makes you feel good. However, when blood sugar levels then drop, this can cause fatigue, mood swings, and increased irritability.
Long-term high sugar intake has also been linked to over-inflammation in the brain, which is when the body’s natural defense system becomes overactive. Inflammation can disrupt normal brain function, damage areas involved in mood and stress, and increase the risk of anxiety and depression.
Even if an energy drink is sugar-free, it might contain artificial sweeteners and other chemicals that could also be harmful. Some artificial sweeteners, like aspartame, can interfere with neurotransmitter balance and have been linked to increased anxiety symptoms in animals.
Evidence That Energy Drinks Cause Anxiety and Depression
Scientists have investigated whether drinking energy drinks increases the risk of anxiety and depression.
An Australian study followed people aged 20-22 over two years and found those who went from not drinking to drinking energy drinks reported an increase in stress levels. Young men also had an increase in scores of anxiety and depression after they began drinking energy drinks, but these differences weren’t significant for women.
Another study in Canada analyzed data from 8210 high school students. Energy drink users had higher scores of depression and were more likely to use other problematic substances like alcohol and tobacco. In a Korean study, energy drink users between the ages of 12 and 15 were more likely to report depression, problems with sleep, severe stress, and even thoughts of suicide.
As well as stress and depression, energy drinks could worsen symptoms of other mental health disorders. There are case reports of people with bipolar, personality, and schizophrenia who have had a worsening of symptoms since consuming energy drinks.
But Does That Mean Energy Drinks Cause Anxiety and Depression?
Just because energy drinks and mental health problems are linked doesn’t mean energy drinks are the cause. This is called correlation, not causation.
With energy drinks, there could be other reasons why people who drink them feel more anxious or depressed. These are called confounding factors. People who drink a lot of energy drinks also struggle with sleep and concentration, and hence, they want to consume energy drinks. These pre-existing problems could also be contributing to depression and anxiety.
That being said, there is a lot of evidence to suggest that energy drinks have a negative impact on the brain and could play a role in the biological mechanisms of depression.
Moderation is Key: When (and How) to Cut Back on Energy Drinks
This doesn’t mean you should never drink an energy drink. Sometimes, they can be helpful—like when you need an extra boost for a long day of physical work. But they shouldn’t be something you rely on every day.
If you think you’re drinking too many energy drinks and it’s affecting your mood or sleep, try cutting back.
Here are some steps to help:
Energy drinks may seem like a quick fix, but they can have some serious effects on your mental health. If you want to feel your best, it’s important to make smart choices about what you put in your body. Always remember: your brain and body work best when they’re taken care of!
FAQs
I’m Worried I’m Addicted to Energy Drinks. What Should I Do?
To avoid withdrawal symptoms like headaches and fatigue, start by gradually reducing your intake rather than quitting suddenly. Replace energy drinks with healthier options like water, herbal tea, or natural fruit juices. Prioritize good sleep, balanced meals, and exercise to boost your energy naturally. If you’re struggling to quit, consider contacting a doctor or nutritionist for support.
Are There Healthier Brands of Energy Drinks?
Some brands offer energy drinks with lower caffeine, less sugar, and natural ingredients. Look for options with green tea extract, B vitamins, and adaptogens like ashwagandha or ginseng instead of synthetic stimulants. Brands like Celsius, MatchaBar, and Sound offer lower-sugar, plant-based energy drinks. However, even healthier versions should be consumed in moderation to avoid potential negative effects on sleep and mood.
