Experts warn about ingesting energy drinks, but clearly state that ‘it’s not completely bad’

Energy drink consumption is on the rise in Chile.According to data from conadexAverage consumption increased ninefold between 2010 and 2020, from 0.4 to 3.6 liters per person per month.

And this reality is not just local. According to the data provided, mayo clinicGlobal sales of energy drinks will reach $57 billion in 2020, and “energy drinks are the second most popular dietary supplement among U.S. adolescents and young adults, after multivitamins.”

All of this raises concerns, especially about their effects on the body. But how harmful are they?

Be careful with caffeine

Nutritionist Jamie Pronsingke, a member of the Mayo Clinic Health System in the United States, explained that the main compound in energy drinks is caffeine.

“Caffeine’s health effects vary from person to person and depends on the amount consumed. It has been shown to improve alertness, reaction time, alertness and concentration. Helps reduce the negative effects of sleep deprivation.” Caffeine consumption is also associated with a reduced risk of Parkinson’s disease, Alzheimer’s disease, alcoholic cirrhosis, and gout.

However, “caffeine consumption is also associated with nervousness, insomnia, hypersensitivity and panic attacks.”

In this sense, “People with pre-existing anxiety disorders may be more susceptible to these effects. related,” he said.

Pronsinske recommends checking the amount of caffeine in energy drinks. “Up to 400 milligrams of caffeine per day is considered safe for most adults. Most coffees contain between 100 and 300 milligrams of caffeine per serving. contains 80 to 100 milligrams of caffeine per serving,” he explained.

“These amounts may vary. If your favorite energy drink contains more than 210 milligrams of caffeine per serving, consuming more than one serving per day could put you above the recommended level. increase.” emphasized.

Experts warn that “excessive caffeine intake of over 400 milligrams per day can cause heart palpitations, tremors, agitation and digestive discomfort.”

Furthermore, “Excessive caffeine intake is also associated with an increased risk of other addictive behaviors, such as smoking and excessive alcohol consumption. People who consume caffeine regularly are more likely to develop physical and psychological dependence.” can develop, and withdrawal symptoms can occur when caffeine is suddenly stopped.”

Watch out for sugar in energy drinks

Additionally, Pronsinske pointed out that another ingredient in energy drinks to check is sugar.

“Many products contain large amounts of sugar and other sweeteners. dietary guidelines for americans [American Dietary Guidelines]recommend limiting additional sugar intake to no more than 10% of total daily calories,” he said.

Therefore, on a 2,000 calorie diet, the added sugar should not exceed 200 calories per day.

“That’s about 12 teaspoons a day. It’s a 470ml can. Some energy drinks have up to 210 calories and 47 grams of sugar, the equivalent of about 12 teaspoons. That’s 1 It’s the daily amount of added sugar,” he said.

“Not bad at all”

But Pronsinske doesn’t demonize this kind of drink. “It’s not all bad,” experts explained.

“Especially when taken in moderation. Some have vitamins, minerals and amino acids,” he said.

However, caution is advised against herbal supplements, including some energy drinks such as ginseng and guarana. Because while they can help boost energy and mental alertness, research on their safety and efficacy is limited.

“Also, some herbal supplements can interact with medications, so talk to your healthcare team if you’re on medications,” she stressed.

Not suitable for pregnant, lactating and children

Pronsinske said people who are pregnant or breastfeeding should limit their caffeine intake to no more than 200 milligrams per day.

He also said the American Academy of Pediatrics recommends that children and adolescents avoid caffeine and other stimulants.