Energy drinks are often marketed as a quick way for adults to boost focus and energy. Yet thanks to social media influence, targeted ads, colorful cans, and fruity flavors, they’re one of the most used supplements among teens and young adults. These drinks can have a bigger impact on mood, sleep, and mental health than you think.
Kathryn Eddingsaas, RD, CD, registered dietitian at Rogers Behavioral Health’s Silver Lake Outpatient Clinic, explains the risks of caffeine and shares five ways to boost energy naturally.
How much caffeine is in energy drinks?
Energy drinks come in many varieties, from cans to concentrated “energy shots” that pack a potent punch of caffeine. To put it in perspective:
| Drink type | Serving size | Approximate caffeine (mg) |
| Coffee | 8 oz. | 100 |
| Energy drink | 12–16 oz. | 70–350 |
| Energy shot | 1–3 oz. | 115–200 |
Energy drinks often include a cocktail of other ingredients that increase the total amount of caffeine.
How is caffeine labeled in energy drinks?
As of 2026, manufacturers aren’t required to clearly state the exact amount of caffeine on the front label. While caffeine must appear in the ingredient list when added as a standalone ingredient, the total dose can remain buried.
When it comes to caffeine safety, context matters. Healthcare professionals recommend the following:
Adults: Up to 400 mg per day is safe for adults without medical complications.
Children and teens: Caffeine is discouraged, or at minimum, advised to stay below 100 mg a day.
What are the effects of added sugar in energy drinks?
A 16 oz. energy drink can contain approximately 50–65 grams of added sugar. Nutrition guidelines suggest moderate sugar intake daily. That said, sugar itself is not an enemy. The brain relies on glucose, which is broken down sugar, as its primary source of energy. The concern isn’t about added sugar being “bad,” but about how large amounts all at once can affect how you feel physically. A big surge of caffeine and sugar can lead to rapid changes in blood sugar which increases the risk of feeling:
- Jittery
- Shaky
- Fatigued
- An energy “crash” later
How do energy drinks affect mental health?
The ingredients and potential side effects of energy drinks can affect our mental health in several ways.
The side effects of “energy”: In children and teens, commonly reported side effects of caffeine include insomnia, stress, and depressed mood. Caffeine can stimulate the cardiovascular system which causes physical sensations that closely mimic anxiety or panic, including:
- Racing heart
- Restlessness
- Shakiness
- Tight chest
For someone already living with anxious thoughts or heightened body awareness, this can increase distress. Specifically for young people, caffeine may place strain on developing nervous and cardiovascular systems. While the body is still learning regulation, adding doses of stimulants can disrupt that process.
The chase for focus: While energy and focus are tied to the marketing of energy drinks, what’s less commonly talked about is caffeine as a stimulant. As stated earlier, caffeine may deliver a temporary bump of alertness, yet with regular use, the body adapts and builds tolerance. The same amount no longer produces the same effect. As people rely on energy drinks and caffeine, lack of it can cause:
- Headaches
- Irritability
- Nausea
- Fatigue
- Brain fog
The disruption of sleep: Sleep is foundational for managing emotional balance, impulse control, and physical repair. Caffeine, especially later in the day, significantly disrupts sleep patterns in both teens and adults, leading to:
- Difficulty falling asleep
- Lighter sleep
- Waking frequently during the night
When sleep decreases, anxiety and irritability often increase, mood becomes more fragile, and impulsive and risk-taking behaviors can rise. Caffeine is also associated with digestive discomfort and dehydration, both can feel overwhelming or triggering in mental health recovery.
What are warning signs of caffeine overuse?
Caffeine doesn’t impact everyone in the same way. It depends on a variety of factors, including body size and weight, persisting medical complications, natural sensitivity to stimulants, and how often it’s consumed. Medications can also influence how caffeine behaves in the body, often intensifying or prolonging its effects. Children and teens are often more sensitive to caffeine because their bodies and nervous systems are still developing. Smaller amounts can have a more noticeable impact on heart rates, sleep patterns, mood, and overall well-being.
Common signs and side effects of over-consumption of caffeine can include:
- Increased or rapid heart rate, as well as heart palpitations (a fluttering sensation in the chest)
- Elevated blood pressure
- Nausea, digestive upset, general stomach discomfort
- Headaches, insomnia, and disrupted sleep
- Increased anxiety, shakiness, and jitters
What are common caffeine withdrawal symptoms?
For people who consistently consume caffeine, lacking it can cause withdrawal symptoms within 12 to 24 hours after the last caffeinated product was consumed. Common caffeine withdrawal symptoms include:
- Persistent headaches and difficulty concentrating or “brain fog”
- Marked fatigue or unusual drowsiness
- Nausea, shakiness, and sweating
- Anxiety, irritability, and dysphoric or depressed mood
- Flu-like symptoms such as muscle pain, stiffness, nausea, or vomiting
How can I boost my energy naturally?
Instead of reaching for an energy drink when exhaustion hits, it helps to remember that lasting energy isn’t poured from a can. It’s built from daily habits. Research consistently shows that children, teens, and adults function best when their bodies are supported in sustainable ways rather than “quick fixes.”
I recommend five sustainable habits for boosting energy:
1. Prioritize sleep: During sleep, the brain processes information, balances hormones, restores muscles, and resets bodily systems that regulate mood and focus. For most people, seven to nine hours of quality sleep each night supports clearer thinking, emotional stability, and consistent energy. When sleep is shortened or irregular, no amount of caffeine can truly replace what the body is missing.
2. Aim for balanced nutrition: Energy levels can rise and fall with blood sugar. When meals are skipped and energy drinks are used instead, the result is often an energy spike followed by a crash. Eating meals that contain protein, fat, and carbohydrates provide both short- and long-term fuel and fullness. Instead of sharp bursts of energy, the protein and fat digest and absorb slower, providing the body with a gradual and dependable supply of energy.
3. Get physical activity: It may seem counterintuitive, but moving your body can increase energy. Physical activity boosts circulation, and more effectively delivers oxygen and nutrients to tissues. Exercise doesn’t mean intense cardio sessions or heavy weightlifting. It can be short walks, stretching breaks, dancing to a favorite song, or taking a lap around your school/work.
4. Stay hydrated: Fatigue can be a quiet sign of dehydration. Even mild fluid loss can reduce concentration and reaction time. Drinking water consistently throughout the day supports circulation, temperature regulation, digestion, and brain function. Before assuming you need caffeine, it’s worth asking, “Have I had enough water today?”
5. Manage stress: Mental exhaustion doesn’t always come from lack of sleep. It often stems from unmanaged stress and hyperawareness. When the body stays in a constant state of alert, it can drain emotional and cognitive reserves. Luckily, there are simple strategies to restore mental stamina without stimulants, such as deep breathing exercises, short mindfulness moments, stepping outside for fresh air, taking structured breaks, and practicing gratitude or journaling.
How can I take a balanced approach to managing my caffeine intake?
If you or a loved one drinks caffeine daily and decides to reduce your intake, it’s best to taper gradually rather than stop suddenly. While caffeine withdrawal isn’t considered dangerous, it can be uncomfortable. Gradual reduction allows the body time to adjust, minimizing unpleasant symptoms, and making the transition smoother.
Keep in mind, the goal isn’t restriction or fear. It’s not about labeling caffeine, or any food or drink, as “bad.” It’s about raising awareness. Recognizing how different habits affect your body gives you the power to choose what supports your mood, focus, and energy. Real vitality doesn’t come from a temporary surge. It grows from listening to your body, nourishing meals, regulated sleep, mindful movement, adequate hydration, and stress management.
Rogers offers mental health treatment
If you or a loved one is struggling with mental health, we’re here to help with compassion and effective care.
Call 833-308-5887 for a free, confidential screening.
For most adults, up to 400 mg per day is considered safe. For teens, experts recommend avoiding caffeine or staying under 100 mg per day.
Yes. They can increase anxiety, disrupt sleep, and contribute to mood changes like irritability or low mood, especially with frequent use.
Sustainable energy comes from daily habits like getting enough sleep, eating balanced meals, staying hydrated, moving your body, and managing stress.
Gradually reducing intake is best. This helps minimize withdrawal symptoms and makes the transition easier on your body.
