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Besides time, one thing most of us probably wish we had more of is energy. From work to your social life to balancing relationships with friends and family, it feels like there isn’t enough time in the day to do it all, or energy to push through it. Sometimes it may seem like a good idea to have a little boost to maximize productivity, and when coffee just isn’t cutting it, you may be inclined to give energy supplements a try. While there are some supplements on the market that are derived from natural sources and are generally safe to consume, there are others that may have some scary side effects, especially if you aren’t reading the labels closely.
“The majority of reasons people take energy supplements comes down to two major reasons: one, they need for a mental pick me up to work or get through their day due to tiredness or lack of energy from poor sleep, or two, they want to improve their performance while exercising/engaging in sporting activities,” says Brad Dieter, PhD, MS, and COO of Macros Inc. “I don’t think that there are a lot of people that take energy supplements because they believe they are important for health/wellness. In fact, in all of the studies I have read on energy drinks (from habits to mechanisms), I have not seen any real signal that people consume them for wellness.” Many people that take energy supplements are looking for a leg up or quick fix to their fatigue, but according to Dieter, relying on these supplements too much could backfire on you.
The most dangerous side effects of these supplements are often dependent on the dose. The “Moderate and infrequent consumption of energy supplements have minimal side effects on most people. However, as dosage and frequency increases, the risk of side effects goes up,” he says, “The literature also suggests that there are cardiac side effects, such as ventricular arrhythmias and ST segment elevation and QT prolongation from overconsumption.” The most commonly reported side effects of energy supplements, however, are elevated heart rate, anxiety, insomnia, gastrointestinal upset, and restlessness.
So if it’s true that taking them in small, occasional doses is safe, what are the best strategies to employ to make sure you are getting only benefits and none of the dangerous downsides? “The best way to take them safely is to try and get the main active ingredients from food sources or things like coffee or tea. When energy supplements are found in powdered form or in things like energy drinks, the concentration can become quite high.”
Dieter also recommends reading the labels closely, as you should with any supplement or product you’re putting into your body. “The energy supplement market is massive, bringing in billions of dollars each year and there are new supplements coming to market each month. The best advice surrounding this is to stick with the most tried and tested energy supplements. Most other supplements that are effective have much stronger side effects or require prescriptions.”
The more popular energy supplements out there promising a quick fix may not even provide actual energy. “Things like taurine, beta-alanine, ginseng, and b-vitamin complexes don’t actually address fatigue in any meaningful or direct way, but their side effects may give the sensation of more energy. For example, beta-alanine does not have an acute effect on energy, but does give the “tingly” sensation at doses of ~3-5 grams.” If you see these ingredients listed on an energy supplement, they aren’t necessarily harmful to you, but most likely won’t give you the effect that you want.
Ultimately, Dieter recommends that you stick with caffeine or tea if you want a pick me up with minimal side effects. Also, the best ways to naturally generate energy are to address the fatigue you’re experiencing in the first place—eating nutritious foods, practicing good sleep hygiene, exercising, and managing stress are all things that will help you maintain consistent energy throughout the day. If you find that your fatigue is getting in the way of leading your everyday life, consult with your doctor to come up with a healthcare plan uniquely formulated to your needs.
