Energy Drink Ingredients Explained: A Science-Backed Guide for Adults
This content was adapted from our downloadable PDF: the Energy Cheat Sheet. You can download your own copy here.
The contents of this post were compiled by a human with AI help and are not intended to take the place of qualified medical advice. Please ask your doctor before following any advice you read. If you encounter any incorrect information, contact us at hello@parenity.com.
Much of the information in this article was compiled using trusted health resources, including a Pro account at Examine.com, publicly available research on PubMed, and medical guidance from the Mayo Clinic.
The Energy Cheat Sheet:
What to Know Before Your Next Sip
If you're feeling low on energy in these chaotic times, you're not alone. Between relentless screen time, poor sleep, high stress, skipped meals, and the mental load of modern life, adults today are more tapped out than ever. The result? A constant craving—not just for rest, but for more energy, focus, patience, and resilience.
It's a perfectly human response: when energy feels scarce, we look for ways to create more of it. Sometimes we lean into the basics—more movement, better nutrition, deeper sleep, perspective shifts, purpose-driven work, or time with family. And yes, those are some of the most effective (and renewable) sources of real energy.
But let's be honest: we also reach for coffee, energy drinks, mushroom elixirs, little bottles that promise hours of focus, or even a good old-fashioned cola. These are our "usual suspects"—Red Bull, Monster, Rockstar, Celsius, espresso, 5-Hour Energy, Four Sigmatic mushroom coffee, drip coffee, cola, and a newer entry called Adulting Done Bright (yep, that one's ours).
This guide breaks down what's in those products, what the ingredients actually do, and offers a clear look at which ingredients are commonly thought to support energy, mood, and focus. Whether you're a curious label reader or just want to know what's in your cup, this is your go-to quick-reference document to help make sense of it all.
Energy Potions: So Many Ingredients!
The vitamin and supplement industry is massive—and growing fast. At Adulting Done Bright, we lovingly refer to the products in our category as Energy Potions (EPs for short). On this page, you'll find a list of popular EPs, followed by a master list of the ingredients you'll find in some or all of them. Then, in following pages, we'll dig into each of them, one by one, exploring their potential benefits.
Popular Energy Potions
Here's our EP list. Of course there are many more products than this, but we'll focus on these popular ones for now.
- Cola (e.g., Coca-Cola)
- Takeout Coffee / Espresso
- Red Bull
- Monster Energy
- Rockstar Energy
- Adulting Done Bright
- Celsius
- 5-Hour Energy
- Four Sigmatic Mushroom Coffee
Ingredients Found in this Product Category
Caffeine, taurine, guarana extract, green tea extract, citicoline, L-theanine, L-tyrosine, L-phenylalanine, inositol, Panax ginseng extract, Rhodiola rosea, lion's mane mushroom extract, chaga mushroom extract, yerba mate extract, ashwagandha, saffron extract, creatine monohydrate, L-carnitine, glucuronolactone, malic acid, vitamin B2 (riboflavin), B3 (niacin/niacinamide), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folic acid), B12 (cyanocobalamin), vitamin C (ascorbic acid), milk thistle extract, ginger root extract.
Caffeine
Found in these popular energy potions
Four Sigmatic Original Mushroom Coffee, 5-Hour Energy, Red Bull, Monster Energy, Rockstar Energy, Celsius, Takeout Coffee, Espresso, Cola (e.g., Coca-Cola), Adulting Done Bright.
(All ten products in the EP list contain caffeine.)
What it is, and where it came from
Caffeine is a central nervous system stimulant that naturally occurs in over 60 plant species, including coffee beans, tea leaves, cacao pods, and guarana berries. It is widely used in beverages and supplements for its stimulating effects.
It can also be synthesized in laboratories for use in commercial products, offering an identical molecular structure to its natural counterpart.
Well-supported benefits
Caffeine is backed by strong clinical and physiological data for improving alertness, vigilance, and reaction time—even at low doses. It enhances endurance, reduces perceived effort, supports mental performance under fatigue, lifts mood, and mildly boosts metabolism.
Emerging but credible benefits
Some studies suggest caffeine may aid memory, reduce disease risk (e.g. Parkinson's, Alzheimer's), improve coordination and power, and support emotional resilience—though findings are mixed and more research is needed.
Any Concerns?
Caffeine is generally safe for most adults, but it can significantly disrupt sleep, raise blood pressure and heart rate (especially in those with cardiovascular issues), and trigger or worsen anxiety at higher doses. These effects are more pronounced in sensitive individuals, older adults, and those consuming more than 300–400 mg per day.
How Authorities See It
Health Canada recognizes caffeine as a permitted supplemental ingredient in certain foods and beverages—including caffeinated energy drinks, bars, gums, and carbonated soft drinks—when used within regulated limits and accompanied by appropriate cautionary labeling. They consider it potentially beneficial for its stimulant effects on alertness and physical performance, though they also emphasize moderating intake—especially among children, adolescents, pregnant individuals, and caffeine-sensitive populations.
Taurine
Found in these popular energy potions
5-Hour Energy, Red Bull, Monster Energy, Rockstar Energy, Celsius
(Five out of ten products in the EP list contain taurine.)
What it is, and where it came from
Taurine is a sulfur-containing beta-amino acid naturally produced in the liver from cysteine and found in foods like beef, poultry, and shellfish. It is abundant in the heart, brain, retina, and muscles, and though the body can synthesize it, certain conditions may increase demand beyond what we can produce.
Well-supported benefits
Taurine contributes to cardiovascular health, cellular hydration, electrolyte balance, and bile salt formation. Clinical studies show that it may help reduce blood pressure, improve blood flow, and support endurance by enhancing muscle function and reducing oxidative stress during exercise.
Emerging but credible benefits
Early research suggests taurine may improve cognitive performance under stress or fatigue and reduce symptoms of anxiety. Some studies also hint at its potential to aid glucose control and prevent age-related decline in muscle function, though further evidence is needed.
Any Concerns?
Taurine is generally safe up to 3 grams per day, with some studies testing even higher doses. Most side effects reported in energy drink studies (like restlessness or cardiovascular strain) likely stem from other ingredients like caffeine or sugar rather than taurine itself. Caution is advised for those with sulfur allergies or during pregnancy/lactation without medical guidance.
How Authorities See It
Health Canada includes taurine in its Natural Health Products Abbreviated Labelling Standard and considers supplemental taurine—up to 3 g/day—as having strong evidence for safety and supports its use in energy and performance products. They recognize its value as a functional ingredient, particularly for cardiovascular protection and exercise support, within regulated guidelines.
Guarana
Found in these popular energy potions
Celsius, Monster Energy, Rockstar Energy
(Three out of ten products in the EP list contain guarana.)
What it is, and where it came from
Guarana is a climbing plant native to the Amazon basin, especially Brazil. Its seeds contain natural caffeine and other stimulants like theobromine and theophylline. It's often used in supplements and energy drinks, and while usually sourced from the plant itself, synthetic caffeine is sometimes used in formulations instead.
Well-supported benefits
Most of guarana's well-supported benefits are essentially due to its caffeine content. Guarana is known to improve alertness, reaction time, and memory performance due to its caffeine content. Studies also suggest guarana extract may enhance endurance and reduce perceived fatigue when taken before exercise, largely due to these stimulant effects.
Emerging but credible benefits
Some early research suggests guarana may help with fat oxidation and weight management, improve mood, and offer antioxidant benefits. There is also preliminary interest in its neuroprotective potential and use in cognitive aging, though more robust studies are needed.
Any Concerns?
Guarana is generally well-tolerated in moderate amounts, but because it contains caffeine, side effects like jitteriness, insomnia, and elevated heart rate are possible—especially in sensitive individuals or when combined with other stimulants. People should be cautious about total caffeine intake when using products with guarana.
How Authorities See It
Health Canada has not officially evaluated guarana seed extract as a supplemental or food additive ingredient, and a pre-market submission would be required before it could be approved for use in supplemented foods. At present, while guarana is recognized as a natural caffeine source, it lacks authorized health claims in Canada and must comply with general caffeine labeling and restrictions.
Green Tea Extract
Found in these popular energy potions: Celsius
What it is, and where it came from
Green Tea Extract (GTE) is derived from the unfermented leaves of the Camellia sinensis plant. It is rich in phytochemicals—especially catechins like EGCG (epigallocatechin gallate)—and often includes caffeine. GTE is commonly used in supplements for its potential health and metabolic effects. It can also be manufactured in standardized extract form for commercial products.
Well-supported benefits
GTE, particularly its EGCG content, has been linked to modest improvements in body composition and cardiovascular markers. Evidence supports small but measurable effects on LDL cholesterol reduction, fat oxidation, and metabolic parameters. Some studies also report antioxidant and anti-inflammatory benefits that may contribute to general health.
Emerging but credible benefits
Some research shows potential for improved insulin sensitivity, reduced body weight in specific populations, and protective effects against oxidative stress. These outcomes are dose-dependent and often require consistent, higher-EGCG formulations. There are also early findings for benefits to respiratory tract health and cognitive outcomes, but results are mixed or limited to smaller trials.
Any Concerns?
Though generally well-tolerated at standard doses, high intakes of green tea extract—especially on an empty stomach—have been linked to rare but serious liver issues. Adverse effects vary by individual, and product quality and EGCG concentration can significantly affect safety.
How Authorities See It
Health Canada allows green tea extract (including EGCG) in licensed Natural Health Products for use in supporting weight management, fat oxidation, and antioxidant function. It does not explicitly endorse cognitive or cardiovascular claims without product-specific evidence but recognizes its presence in energy and metabolism-related supplements.
Citicoline
Found in these popular energy potions: 5-Hour Energy
(One out of ten products in the EP list contains citicoline.)
What it is, and where it came from
Citicoline (CDP-Choline) is a compound naturally found in the body and also available as a supplement. It converts into both choline and cytidine (which further converts to uridine), playing a role in the synthesis of brain cell membranes and neurotransmitters. It is commercially produced for use in nootropic and cognitive support formulas.
Well-supported benefits
Citicoline has demonstrated benefits for improving attention, memory, and mental performance, particularly in older adults and those with cognitive decline or stroke recovery needs. It also appears to support brain energy metabolism and protect neural structures under stress.
Emerging but credible benefits
Early studies suggest potential roles in supporting vision (e.g. in glaucoma), improving impulse control, reducing food cravings, and assisting in addiction or mood disorders. These effects are still being researched but show promising preliminary outcomes.
Any Concerns?
Citicoline is well-tolerated with a strong safety profile. Mild digestive discomfort or headache are occasionally reported, but serious side effects are rare.
How Authorities See It
Health Canada does not currently recognize citicoline as an approved natural health or supplemental ingredient under its regulated lists and monographs. There are no validated beneficial uses officially acknowledged by Health Canada for citicoline as a standalone ingredient.
L-Theanine
Found in these popular energy potions: Adulting Done Bright
(One out of ten products in the EP list contain L-Theanine)
What it is, and where it came from
L-Theanine is a naturally occurring amino acid found almost exclusively in green tea leaves (Camellia sinensis). It is not typically synthesized, but commercial forms are produced via fermentation or extraction for use in cognitive and relaxation supplements.
What are the benefits with solid data?
L-Theanine has strong evidence supporting its ability to promote relaxation without drowsiness and reduce mental stress and anxiety. It may also improve attention and reaction time, particularly when combined with caffeine.
What are the benefits with less-solid but credible data?
Emerging studies suggest L-Theanine may support sleep quality, lower blood pressure under stress, and have neuroprotective effects, though these areas require further large-scale trials.
Any Concerns?
L-Theanine is well tolerated and has a strong safety profile. No significant adverse effects have been consistently reported in human studies, even at relatively high doses.
How Authorities See It
Health Canada considers L-Theanine safe for use in food when consumed at levels up to those naturally found in green tea (≈23 mg/day), but regards higher intakes (≥200 mg/day) as potentially therapeutic and subject to regulation as a Natural Health Product. Licensed products may include it for temporary promotion of relaxation or reduction of anxiety.
L-tyrosine
Found in these popular energy potions: 5-Hour Energy
(One out of ten products in the EP list contains L-Tyrosine, listed as N-Acetyl L-Tyrosine.)
What it is, and where it came from
L-Tyrosine is a naturally occurring amino acid used by the body to synthesize dopamine and norepinephrine—two key neurotransmitters involved in mood and cognitive function. It is often supplemented in its N-Acetyl form and may also be synthesized for use in nutritional products.
Well-supported benefits
L-Tyrosine is well-studied for its ability to support cognitive performance under acute stress. By replenishing depleted neurotransmitters, it may help maintain working memory, attention, and mental clarity during demanding tasks, fatigue, or sleep deprivation.
Emerging but credible benefits
Preliminary evidence suggests L-Tyrosine may support overall mood, reduce the perceived effort of cognitive challenges, and improve alertness in stressful environments. However, findings are mixed outside of stress-inducing scenarios and need further validation.
Any Concerns?
L-Tyrosine is generally well-tolerated, but high doses may cause mild gastrointestinal discomfort or headaches. Those on thyroid medication or with hyperthyroidism should use caution, as tyrosine is a precursor to thyroid hormones.
How Authorities See It
Health Canada permits the use of L-Tyrosine in licensed Natural Health Products, recognizing it as a precursor to key neurotransmitters and supporting its role in stress and mental performance. It's accepted for use under the Natural Health Products Regulations when backed by evidence and meets quality standards.
L-phenylalanine
Found in these popular energy potions: 5-Hour Energy
(One out of ten products in the EP list contains L-Phenylalanine.)
What it is, and where it came from
L-Phenylalanine is an essential amino acid naturally found in protein-rich foods such as meat, dairy, and legumes. It's commonly synthesized for use in dietary supplements and pharmaceuticals, where it serves as a precursor to several important neurotransmitters.
Well-supported benefits
Phenylalanine contributes to the production of dopamine, norepinephrine, and epinephrine—chemicals essential for alertness, motivation, and mental performance. While not often studied in isolation for energy or cognitive enhancement, its foundational role in neurotransmitter synthesis gives it a clear biochemical rationale for inclusion in nootropic and energy products.
Emerging but credible benefits
Some research has explored phenylalanine's influence on mood, including potential benefits for mild depression, especially when used as part of DL-phenylalanine formulations. There is also some interest in its role in supporting attention or emotional stability, but large-scale human studies are limited.
Any Concerns?
Phenylalanine must be avoided by individuals with phenylketonuria (PKU), a genetic disorder that impairs its metabolism and can cause severe neurological damage. In the general population, phenylalanine is considered safe at standard dietary and supplemental levels, with minimal side effect risk.
How Authorities See It
Health Canada classifies L-Phenylalanine as an approved natural health product ingredient (Schedule 1 amino acid) and permits its use in licensed NHPs, including those marketed for physical or mental well-being. It also recognizes its use as a non-medicinal additive for flavour enhancement and skin conditioning in topical products.
Inositol
Found in these popular energy potions: Monster Energy, Rockstar Energy
What it is, and where it came from
Inositol is a naturally occurring carbocyclic sugar found in foods like fruits, beans, and grains, and is also synthesized in the human body. It is commonly synthesized for use in supplements and is often supplied in the forms myo-inositol or D-chiro-inositol.
Well-supported benefits
Inositol is best known for improving insulin sensitivity and supporting glycemic control. These properties make it beneficial for metabolic support and energy regulation—especially in populations with insulin resistance or related conditions.
Emerging but credible benefits
Preliminary research suggests inositol may support hormonal balance and stress regulation, particularly in women with PCOS or those at risk of gestational diabetes. However, more research is needed before drawing conclusions about its effects in otherwise healthy populations or men.
Any Concerns?
No major adverse effects are mentioned in the referenced material, but as with many supplements, further long-term safety data is still being accumulated.
How Authorities See It
Health Canada classifies Inositol (myo-inositol) as an approved single-ingredient natural health product under Schedule 1, with recognized roles in supporting cellular function and as a non-medicinal additive (e.g., as a humectant or cryoprotectant). It is also acknowledged in licensed products for its supportive use in women's health (e.g., ovulation support in PCOS), although specific therapeutic claims require product licensing and evidence.
Rhodiola Rosea
Found in these popular energy potions
Adulting Done Bright, Four Sigmatic Mushroom Coffee
What it is, and where it came from
Rhodiola rosea is a plant used as an herbal supplement for its adaptogenic properties, which means it helps the body resist physical, chemical, and biological stressors. It increases resilience to stress at both the cellular and systemic levels. It is sometimes synthesized for supplement formulation.
Well-supported benefits
Rhodiola has been shown to reduce fatigue and improve stress resilience, especially under conditions of physical or mental strain. Research supports its use for enhancing energy and cognitive function in stressful situations, including improving exercise capacity and work performance under fatigue.
Emerging but credible benefits
Some evidence suggests Rhodiola may positively affect mood and mental performance in non-stressful conditions, possibly offering mild antidepressant-like effects. There are also early indications that it may help with mild anxiety and support immune function, but these benefits require more robust data to confirm.
Any Concerns?
Rhodiola is generally well-tolerated, with few reported side effects. However, high doses may lead to irritability, dry mouth, or dizziness in sensitive individuals. Because its mechanism of action is not fully understood, more research is needed on long-term use.
How Authorities See It
Health Canada classifies Rhodiola rosea as a natural health product with recognized adaptogenic properties that support stress resistance and may help to temporarily relieve symptoms of stress such as fatigue and a sensation of weakness.
Lion's Mane Mushroom Extract
Found in these popular energy potions
Four Sigmatic Original Mushroom Coffee
What it is, and where it came from
Lion's Mane (Hericium erinaceus) is a culinary and medicinal mushroom traditionally consumed for its potential effects on brain health. It is sometimes cultivated for use in extracts or supplements and is not typically synthesized.
Well-supported benefits
Lion's Mane may support cognitive function through its ability to promote nerve growth factor (NGF) synthesis, based on several small but promising human trials. It shows potential for improving mild cognitive impairment and supporting brain health, especially in older adults. These effects are particularly relevant in the context of focus and nootropic products.
Emerging but credible benefits
Some studies suggest Lion's Mane may help with mood regulation, reduce symptoms of depression and anxiety, support immune health, and even improve gut microbiome balance. However, more rigorous and large-scale research is needed to confirm these effects.
Any Concerns?
Lion's Mane is generally considered safe for most people when consumed in appropriate amounts, though some may experience mild digestive upset or allergic reactions.
How Authorities See It
Health Canada has licensed Hericium erinaceus (Lion's Mane mushroom extract) as a natural health product ingredient intended for promoting cognitive function and maintaining nerve health. Specific approved uses focus on supporting nervous system function rather than treating disease.
Chaga Mushroom Extract
Found in these popular energy potions
Four Sigmatic Original Mushroom Coffee
What it is, and where it came from
Chaga (Inonotus obliquus) is a type of fungus that primarily grows on birch trees in cold climates. It has a long history of use in traditional medicine, especially in Northern Europe and Asia. While it can be consumed in its natural form, chaga is often included in functional beverages as an extract. It is not commonly synthesized; the extract is usually derived directly from the mushroom.
Well-supported benefits
Currently, there is insufficient strong human clinical evidence to confirm any benefits. Most available data on chaga's effects come from in vitro and animal studies, meaning the physiological relevance for humans is still unclear.
Emerging but credible benefits
Preliminary studies suggest chaga may support immune function and potentially reduce cancer risk. However, these results are mostly from in vitro or animal models, and only one case series in humans has been published. More research is needed before drawing confident conclusions.
Any Concerns?
Due to the lack of extensive human studies, the safety profile of chaga isn't fully established. While traditionally consumed as tea or supplement, the long-term effects and interactions—especially with immune conditions or medications—remain uncertain.
How Authorities See It
Health Canada recognizes Chaga as a licensed natural health product that is a "source of/provides antioxidants" and contains "fungal polysaccharides with immunomodulating properties".
Yerba Mate
Found in these popular energy potions
(Not listed in any of the ten core products in the EP list. Does exist in some special versions of Redbull and Monster.)
What it is, and where it came from
Yerba mate is a South American plant traditionally consumed as a caffeinated herbal tea made from dried leaves. It is known for its stimulating properties and is typically consumed in tea or extract form. It is not commonly synthesized.
Well-supported benefits
Yerba mate has antioxidant and stimulant effects, with studies indicating it can enhance fat oxidation and improve glucose metabolism. Its effects on lowering LDL cholesterol and supporting weight management have been observed in repeated clinical trials involving standardized tea or capsule intake.
Emerging but credible benefits
It may support metabolic health and cardiovascular function, especially in people with dyslipidemia or type 2 diabetes. While more research is needed, existing evidence suggests it could have a positive impact on body composition and insulin sensitivity.
Any Concerns?
No major safety signals have been widely reported in modern clinical trials, but historical concerns have linked very high consumption (especially when extremely hot) with esophageal cancer risk. This appears more related to preparation method and temperature than the ingredient itself.
How Authorities See It
Health Canada allows yerba mate in licensed natural health products as a source of antioxidants and for its stimulant effect to help temporarily relieve fatigue and promote alertness.
Ashwagandha
Found in these popular energy potions
Adulting Done Bright
What it is, and where it came from
Ashwagandha (Withania somnifera) is a herb used for centuries in traditional Ayurvedic medicine, most known for its adaptogenic effects that help the body manage stress. It is usually consumed as a root extract. It is not commonly synthesized.
Well-supported benefits
Ashwagandha is best known for reducing stress and anxiety, with repeated human trials demonstrating significant effects on lowering cortisol levels and perceived stress. It may also enhance physical performance modestly and has a good safety profile when used short-term at typical doses.
Emerging but credible benefits
Some evidence suggests that ashwagandha may boost testosterone levels in men, improve reproductive health, and support sleep quality and cognitive function. However, more research is needed before these effects can be considered well-established.
Any Concerns?
Ashwagandha is generally well tolerated, but gastrointestinal upset, drowsiness, or mild headache have been reported in some users. Long-term safety data is still limited, and its hormone-influencing effects may not be suitable for everyone.
How Authorities See It
Health Canada recognizes ashwagandha as a natural health product used as an adaptogen to help increase energy and resistance to stress, particularly in times of mental and physical fatigue.
Saffron Extract
Found in these popular energy potions
Adulting Done Bright
What it is, and where it came from
Saffron is a spice derived from the dried stigma of the Crocus sativus flower. Known for its rich color and aroma, it has been used for centuries in both cooking and traditional medicine. It is typically consumed in powdered or extract form. It is not commonly synthesized.
Well-supported benefits
Human clinical studies consistently show that saffron can help alleviate symptoms of mild to moderate depression, with effects comparable to standard antidepressants. It also appears to reduce anxiety and support a more balanced mood, with improvements seen within 4–8 weeks in most trials.
Emerging but credible benefits
Preliminary studies suggest saffron may ease symptoms of PMS, reduce appetite and snacking (supporting weight management), and support vision health in age-related macular degeneration. These findings are promising, but more long-term and large-scale trials are needed to confirm their reliability.
Any Concerns?
Saffron is generally safe at common supplement doses (15–30 mg/day), but higher intakes may cause nausea, sedation, or anxiety. At very high doses (200–400 mg of dried stigma), saffron has been linked to uterine stimulation and miscarriage, making it unsuitable for use during pregnancy. Caution is also advised for individuals taking medications for mood disorders, as saffron may interact with serotonin levels.
How Authorities See It
Health Canada lists saffron as a natural health product traditionally used to support mood balance and provide mild calming effects in individuals 12 years and older. Some licensed products also recognize its potential to enhance cognitive function, support memory, and improve peripheral circulation in adults.
Creatine Monohydrate
Found in these popular energy potions
Adulting Done Bright
What it is, and where it came from
Creatine is a naturally occurring compound found in small amounts in foods like meat and fish and synthesized in the human body from amino acids. It is typically consumed as creatine monohydrate powder, the most researched and widely used form. It is also commonly synthesized for commercial use in supplements.
Well-supported benefits
Creatine is one of the most extensively studied sports supplements, shown to enhance high-intensity exercise performance, support muscle strength and power, and increase lean mass. It also appears to aid cognitive function under stress or sleep deprivation and may reduce mental fatigue.
Emerging but credible benefits
Preliminary research suggests creatine may offer neuroprotective benefits and support mood, especially in individuals with depression or cognitive decline. There is also early evidence it may aid glucose control and support bone health, though more clinical trials are needed to confirm these effects.
Any Concerns?
Creatine is considered very safe for long-term use at typical doses (3–5 g/day), with minimal side effects. Some users may experience temporary water retention or mild digestive upset. No significant harm has been demonstrated in healthy individuals, but people with pre-existing kidney disease should consult a healthcare provider.
How Authorities See It
Health Canada authorizes creatine as a natural health product indicated for enhancing strength, power, and performance during brief, high-intensity physical activity.
L-Carnitine
Found in these popular energy potions
Monster Energy, Rockstar Energy
What it is, and where it came from
L-Carnitine is a compound made from the amino acids lysine and methionine. It plays a key role in energy production by helping transport fatty acids into cells to be burned for energy. Although it is found naturally in animal products, most supplemental L-carnitine is synthesized for commercial use.
Well-supported benefits
L-Carnitine supplementation has been shown to improve energy metabolism in individuals with deficiencies and may support recovery from exercise by reducing muscle soreness and damage. It also has documented benefits in improving exercise performance and fatigue resistance in older adults and those with health conditions that impair energy metabolism.
Emerging but credible benefits
Early research suggests L-Carnitine may modestly enhance mental focus, support heart health, and improve sperm quality in men. There's also growing interest in its role in healthy aging, but these areas require more large-scale, high-quality studies for confirmation.
Any Concerns?
L-Carnitine is generally safe at common doses, but some users may experience gastrointestinal issues such as nausea or cramps. At higher doses, a notable side effect is the increase of trimethylamine-N-oxide (TMAO), a compound associated with cardiovascular risk, though the relevance of this in healthy populations remains debated.
How Authorities See It
Health Canada authorizes L-Carnitine as a licensed natural health product that helps reduce physical and mental fatigue and supports cognitive health and brain function. Its regulatory monograph also recognizes its use for relief of pain associated with diabetic neuropathy, reflecting Health Canada's scope for approved therapeutic applications.
Glucuronolactone
Found in these popular energy potions
Monster Energy, Rockstar Energy, Celsius, 5-Hour Energy
What it is, and where it came from
Glucuronolactone is a naturally occurring compound formed in the liver from glucose. It is involved in the detoxification process by helping the body remove waste substances and toxins. For commercial use, it is commonly synthesized.
Well-supported benefits
Currently, there are no well-established benefits supported by strong clinical evidence for glucuronolactone in isolation. Most research has examined it in combination with caffeine and taurine, where it may contribute to reduced fatigue and improved alertness—though its specific role remains unclear.
Emerging but credible benefits
Preliminary evidence suggests glucuronolactone may support liver detoxification and overall cognitive performance when consumed with other stimulants. However, its independent effects are not well understood and remain speculative.
Any Concerns?
Glucuronolactone appears to be well tolerated at doses commonly found in energy drinks. No serious adverse effects have been consistently documented, but long-term safety data in isolation is limited, and its interactions with other stimulants in high quantities are not fully understood.
How Authorities See It
Health Canada considers glucuronolactone a permitted ingredient in caffeinated energy drinks, recognizing it as consistent with traditional food use up to approximately 1,200 mg per serving, though they have not set a specific maximum safe level beyond that context.
Malic Acid
Found in these popular energy potions
5-Hour Energy
What it is, and where it came from
Malic acid is an organic compound naturally found in fruits like apples and is produced in the human body as part of the citric acid cycle. It is commonly used as a flavoring agent or food additive for its sour taste, and it is also synthesized for commercial supplement and beverage use.
Well-supported benefits
Malic acid plays a critical role in cellular energy production via the Krebs cycle. In combination with magnesium, it has been studied for reducing muscle pain and improving energy levels in people with fibromyalgia, though the strongest evidence is for its metabolic role.
Emerging but credible benefits
Preliminary studies suggest that malic acid may support skin hydration and mild detoxification, and could reduce muscle fatigue when taken with other supplements. These uses are promising but still not well substantiated by large-scale clinical trials.
Any Concerns?
Malic acid is generally safe in the amounts used in foods and supplements, but high doses may cause digestive upset in some individuals. No major safety risks are currently associated with typical consumption levels found in energy products.
How Authorities See It
Health Canada permits malic acid as a food-grade pH-adjusting agent, including use in products like honey wine and unstandardized foods under Good Manufacturing Practice guidelines. It is recognized for its safety in food applications but is not approved as an active ingredient for specific health or performance claims under its natural health products framework.
Milk Thistle
Found in these popular energy potions
Rockstar Energy
What it is, and where it came from
Milk thistle is a flowering plant native to Europe and parts of Asia, best known for its active compound silymarin, which is extracted from the seeds. It is not commonly synthesized and is typically used in its natural or extracted form.
Well-supported benefits
Milk thistle has demonstrated solid support for promoting liver health and protecting the liver from damage caused by toxins, medications, and alcohol. It also shows evidence of antioxidant properties, potentially reducing inflammation and cellular damage.
Emerging but credible benefits
Preliminary research suggests milk thistle may help with blood sugar control, improve skin conditions such as acne, and support cognitive function in some neurodegenerative conditions, though more human trials are needed to confirm these effects.
Any Concerns?
Milk thistle is generally well tolerated, but some people may experience gastrointestinal discomfort, nausea, or allergic reactions, especially those sensitive to plants in the same family (e.g., ragweed). It may also interact with certain medications, particularly those processed by the liver.
How Authorities See It
Health Canada recognizes milk thistle (Silybum marianum) for its potential to support liver function and act as a hepatoprotective agent. It is permitted for use in licensed Natural Health Products (NHPs) for liver protection and antioxidant support.
Ginger Root Extract
Found in these popular energy potions
Celsius
What it is, and where it came from
Ginger is a flowering plant native to Southeast Asia, widely used as a spice and traditional remedy. Its rhizome (commonly called ginger root) contains bioactive compounds such as gingerols and shogaols, responsible for its biological effects. It is often used in both whole and extract form, and may be standardized in supplement products.
Well-supported benefits
Ginger is supported by moderate-quality human evidence for reducing nausea, particularly motion sickness, pregnancy-related nausea, and nausea induced by chemotherapy. It also shows consistent effects for reducing pain in osteoarthritis and dysmenorrhea (painful periods), likely due to its anti-inflammatory and analgesic properties.
Emerging but credible benefits
There is promising early evidence suggesting ginger may have benefits for lowering blood sugar and blood lipids, improving digestion, reducing muscle pain from exercise, and supporting brain function under oxidative stress. However, these effects are less consistently replicated and often tested in small or preliminary studies.
Any Concerns?
Ginger is generally well-tolerated, but some individuals may experience mild gastrointestinal discomfort such as heartburn, gas, or bloating. High doses may increase bleeding risk in sensitive populations or when combined with anticoagulant medications.
How Authorities See It
Health Canada lists ginger as a medicinal ingredient that may be used to help relieve digestive upset including lack of appetite, nausea, digestive spasms, and flatulent colic. It is also recognized for use in preventing nausea and vomiting associated with motion sickness or pregnancy.
Vitamin C
Found in these popular energy potions
Celsius, 5-Hour Energy, Monster Energy
What it is, and where it came from
Vitamin C (ascorbic acid) is a water-soluble essential nutrient found naturally in citrus fruits and many vegetables, and is commonly synthesized for use in supplements and fortified foods.
Well-supported benefits
Acts as a potent antioxidant that protects cells from free radical damage and supports collagen formation, wound healing, blood vessel and connective tissue health. Strong evidence shows it supports immune function by enhancing white blood cell activity, epithelial barrier integrity, and antimicrobial defense.
Emerging but credible benefits
Some studies suggest vitamin C supplementation may slightly improve mood and reduce anxiety, particularly in individuals with low baseline levels. There is preliminary evidence that, when combined with other antioxidants, vitamin C might slow progression of certain eye diseases (e.g., macular degeneration), though high-quality trials are limited.
Any Concerns?
Vitamin C is generally safe at recommended doses, but high intakes (>2 g/day) can lead to digestive discomfort (nausea, diarrhea), headache, and rare kidney stone formation. Caution is advised with very high IV dosing in individuals with kidney impairment or G6PD deficiency; it may interfere with certain lab tests and medications.
How Authorities See It
Health Canada authorizes Vitamin C (ascorbic acid) as a permitted natural health product indicated for supporting immune function, collagen synthesis to maintain healthy connective tissue, and serving as an antioxidant to help protect cells from oxidative damage. No specific health claims are uniquely approved beyond general immune and tissue health uses.
B Vitamins
Why are there so many B vitamins in energy drinks?
Many energy drinks pack in B vitamins—often labeled as a blend—and you might assume they all do similar things. But not all B vitamins serve the same purpose, and only some directly support energy, mood, or cognition in a way that would be useful to non-deficient users. Let's sort out the science from the splash.
B vitamins with energy or cognition benefits
Vitamin B12 (Cyanocobalamin)
Well-supported for preventing fatigue and maintaining nerve health. In people with deficiency—especially older adults or vegetarians—supplementation may improve energy and cognition. However, in healthy individuals with normal levels, added B12 shows little to no measurable benefit for mood, focus, or energy. Deficiency is uncommon but increases with age and restrictive diets.
Vitamin B6 (Pyridoxine)
Involved in neurotransmitter synthesis (serotonin, dopamine, GABA), so deficiency can impact mood and cognition. Supplementation may improve mood and cognitive function, particularly in those with suboptimal levels. Mild deficiencies are not rare and may occur due to alcohol use, poor diet, or medication interference.
Vitamin B9 (Folic Acid)
Crucial for brain function, particularly when paired with B12. Deficiency is linked to poor mood and cognitive decline. Supplementation may support mood in people with low levels but has minimal effect in those already sufficient. Deficiency is more common in pregnant individuals and some elderly populations.
Vitamin B3 (Niacin)
Known for its role in energy metabolism. Severe deficiency (pellagra) causes cognitive and mood problems, but supplementation above dietary needs doesn't boost energy in healthy people. Deficiency is rare in developed countries due to fortification.
Vitamin B5 (Pantothenic Acid)
Supports energy metabolism and the creation of coenzyme A. Has theoretical ties to energy and stress resistance, but human data is limited. Deficiency is very rare.
What the remaining B's are known for
Vitamin B2 (Riboflavin)
Helps enzymes involved in energy production. Important for general health but not shown to boost energy or mood unless deficient.
Vitamin B7 (Biotin)
Supports hair, skin, and nail health. Plays a role in metabolism, but not linked to cognitive or mood effects. Deficiency is extremely rare unless caused by high raw egg intake or specific genetic issues.
Any Concerns?
Megadosing risks: Very high doses of niacin can cause flushing, liver strain, or glucose issues.
False security: Supplementing B vitamins without a deficiency won't yield benefits and may distract from addressing lifestyle causes of fatigue.
Interactions: High-dose B6 over long periods can cause nerve damage. Biotin in high doses may interfere with lab test results.
How Authorities See It
Health Canada recognizes that vitamin B12 supports normal neurological function and red blood cell formation, and indicates older adults commonly have absorption issues—suggesting that addressing deficiency may alleviate fatigue and cognitive sluggishness. Vitamin B6, included in prescription combinations (e.g., with doxylamine for nausea in pregnancy), is acknowledged for its role in neurotransmitter production and glycogen breakdown—functions linked to mood regulation and energy metabolism. Health Canada also flags folic acid (vitamin B9) as essential for neurological health, though its support is framed around prenatal outcomes rather than direct energy or cognition effects.
In contrast, Health Canada does not specify energy, mood, or cognition benefits for the other B vitamins (B2, B3, B5, B7), and none of these are highlighted as supporting these functions unless in deficiency—indicating no robust authority-recognized claims for them in healthy populations.
Overall, Health Canada's recognized functional benefits for B vitamins in energy, mood, or cognition contexts primarily apply when addressing true deficiencies—especially for vitamin B12, B6, and B9. The remaining B vitamins (B2, B3, B5, B7) are not supported by Health Canada for these uses in otherwise healthy individuals.
Also Worth A Look
While not adopted ingredients among the usual energy drink suspects, here are some additional ingredients worth a look for their benefits. We may do a deeper dive on these in the future.
Coenzyme Q10 (CoQ10)
Well-supported for cellular energy production, especially in people with fatigue or mitochondrial dysfunction. Often used in endurance, anti-fatigue, and heart health supplements.
Beetroot Extract / Nitrates
Boosts nitric oxide, improving blood flow and endurance. Common in pre-workout and endurance supplements.
Acetyl-L-Carnitine (ALCAR)
A more bioavailable form of L-Carnitine with cognitive and physical energy benefits, especially in aging populations or during fatigue.
Cordyceps Mushroom
Studied for improved oxygen uptake, stamina, and anti-fatigue effects. Often paired with other adaptogens in functional beverages.
Theobromine
A caffeine-related compound found in chocolate. Gentler and longer-lasting stimulant effect than caffeine; used in nootropic stacks.
Vitamin D
Not a stimulant, but deficiency is strongly associated with fatigue. Included in some energy-focused supplements to restore vitality.
Iron (in bioavailable forms)
Especially relevant for energy in iron-deficient populations (e.g. menstruating individuals). Not a stimulant, but crucial to fatigue reduction.
Adulting Done Bright
Well, now you know what's out there, and what's worth taking. It would be silly for us to end this document without mentioning our flagship product, Adulting Done Bright, one last time.
Want to try a smarter morning boost? Check out Adulting Done Bright here.
Are you done with adulting and finding yourself feeling sluggish at the thought of doing more things? Start your day off BRIGHT—beyond coffee.
Refresh yourself with the caffeine you need, plus 6 more natural ingredients for smooth energy, hydration, strength support, and antioxidants—in one delicious, naturally uplifting drink that's cheaper per dose than popular energy drinks or takeout coffee.
Ingredients and per-serving dosages in Adulting Done Bright:
- Micronized Creatine Monohydrate – 3 g
- Saffron Extract – 15 mg
- Caffeine – 150 mg
- L-Theanine – 200 mg
- Panax Ginseng Extract – 200 mg
- Rhodiola Rosea Extract – 200 mg
- Ashwagandha – 300 mg
Get it at AdultingDoneBright.com