Energy drinks have become part of the routine of students, drivers, and workers with marathon workdays, but the idea of ​​an immediate boost comes with a catch: concern is growing about their impact on health , especially in children, and sales limits are already being considered.
Beyond caffeine and sugar , many contain very high amounts of B vitamins . This extra content, far from being harmless, can cause paradoxical effects such as fatigue and discomfort when the recommended intake is frequently exceeded.
What they contain and why they are of concern
A half-liter container can provide more than 150 mg of caffeine and around 55 g of sugar , equivalent to several strong coffees and a handful of sugar packets. In terms of energy, a single can can contribute to nearly 10% of your daily calorie intake.
Since B vitamins are water-soluble, excess is eliminated through urine; however, excretion can be compromised in people with kidney problems and, with repeated consumption, physiological alterations may appear.
In the risk assessment, B3 and B6 are at levels of moderate or high concern for hypervitaminosis; in contrast, B2, B5 and B12 are considered to be of low risk under normal consumption conditions.
The impact on adolescents and consumption patterns
The latest school survey in Spain shows that more than half of 14- to 18-year-olds took some form of alcohol in the last month, with a notable percentage also among girls. This trend has been on the rise over the last decade.
At the European level, the food safety authority indicates that a large majority of teenagers have tried or consume these drinks . In the general population (15-64 years old) in Spain, the proportion who consumed them in the last month is around 16%, with an upward trend.
The normalization of their use is evident: they are used when sleep is a concern, before exams, or on long trips. This pattern encourages binge eating and rapid exposure to high doses of caffeine and sugar.
Experts insist that they are not suitable for hydration nor are they intended for sports , despite their presence in sponsorships and events.
Hypervitaminosis: when vitamins become tiring
Striking cases have been reported in our practice. A 25-year-old woman, healthy and with no known risk factors, presented with persistent fatigue; tests showed elevated B vitamin levels and signs of dehydration . She admitted to drinking several cans of soda a day. After discontinuing them, her fatigue subsided and her lab results normalized. The case was presented at a recent family medicine conference.
Excessive consumption can lead to itching, headaches, nausea, flushing, nervousness, and liver problems . In extreme cases, acute hepatitis has been described, such as that of a 50-year-old man who drank between three and five bottles a day and presented with general malaise, vomiting, jaundice, and dark urine.
B vitamins allow for the inclusion of claims on labels approved by the EFSA (cognitive function, fatigue reduction, nervous system support). These claims are valid in appropriate doses, but with disproportionate amounts, the risk increases dramatically.
Another problematic aspect is mixing it with alcohol: caffeine masks the perception of intoxication , making it easier to continue drinking and increasing the likelihood of poisoning and other adverse events.
Measures under study and official recommendations
Concern for young people has led several autonomous communities to take action. Asturias is considering limiting sales to those under 16 , and Galicia has approved a bill that equates these beverages to alcohol in various aspects, sending it to Parliament with the intention of finalizing the process shortly.
At the state level, there is no specific measure in place yet. The food safety agency advises against its consumption by children, pregnant women, and breastfeeding mothers , and encourages the sale of smaller containers (up to 250 ml). It also suggests studying the withdrawal of 0,5-liter formats, something that has not yet been implemented.
In addition, other regions are evaluating regulatory scenarios to regulate access in stores and events , given their growing presence in supermarkets and convenience stores.
Sport, alcohol and other risky mixes
In sports, nutrition professionals are clear: energy drinks don't hydrate or improve performance . For prolonged exertion, water and, when appropriate, isotonic drinks are the best choice; energy drinks are not recommended for replenishing fluids or electrolytes.
They don't fare well in oral health either: their acidity, combined with sugar , promotes enamel erosion and cavities, especially if consumed in sips over a long period.
Combined with alcohol, the risk increases; and with certain medications (antidepressants, blood pressure treatments, among others) unwanted interactions can occur . Healthy adults should not exceed 400 mg of caffeine per day and should avoid binge drinking.
The rise in popularity of these beverages coincides with increasingly solid evidence of adverse effects, high consumption among adolescents, and the need for action . Clear information, moderate packaging, and preventing their use by minors are the most prudent course of action while communities refine their regulations.
