Energy drinks, such as Red Bull, have been gaining popularity throughout the years. This article will discuss Red Bull, its ingredients, and whether it is bad for you.
Red Bull is a popular energy drink. It has been in stores and shelves since April of 1987 and is the first of its kind ever created.
There were over 9.8 billion cans sold in 2021, and they come in various flavors, such as apple, strawberry, and coconut.
Red Bull is marketed to athletes, students, and travelers battling jet lag, and to give you “wiiings” per their popular slogan.
Despite its longevity on the market, is Red Bull really one of the best energy drink options out there?
Let’s take a look at the ingredients to start.
Red Bull Ingredients
Carbonated Water
The “base” for Red Bull is carbonated water, so you will taste that bubble mouth-feel when drinking a Red Bull, like a seltzer water or a soda.
There is no juice in Red Bull.
Sugar
Sugar on Red Bull’s nutrition facts label is listed as sugar (table sugar) and glucose.
The 8.4 fluid ounces of Red Bull contains 27 grams of sugar.
The 12-fluid-ounce red bull contains 34 grams of sugar.
That’s almost 7 teaspoons of added sugar for the 8.4 ounce and almost 9 teaspoons of added sugar for the 12 ounces!
If there is one thing that is well-studied, it’s the relationship between added sugars and our health.
World Health Organization recommends keeping our added sugar intake to less than 10% of our total calories daily. That means no more than 200 calories should come from added sugar if you follow a 2,000-calorie diet. (Source)
Sugar-sweetened beverages like Red Bull are one of the highest sources of added sugar in our diet.
This review describes that sugar-sweetened beverages are associated with a higher risk of type 2 diabetes, obesity, and dental problems and may even increase the risk of certain cancers.
Citric Acid
Citric acid occurs naturally in citrus fruits like lemons and oranges.
According to this Healthline article, citric acid in food or drinks is manufactured. It is usually added to foods as a preservative to help keep them fresh. (Source)
Some people may be more sensitive than others to the man-made form of citric acid with gastrointestinal symptoms, though it has not yet been proven.
Taurine
Taurine is an amino acid.
We can get taurine from our diets, but our body also makes taurine.
Therefore it’s very likely we will not become deficient in taurine.
While taurine is necessary for various functions to keep our bodies working properly and is found in high quantities in our muscles, heart, and brain, there is inconclusive evidence that it will help with physical performance. (Source)
We can get taurine from animal products such as fish, shellfish, and beef.
Caffeine
One can of Red Bull contains 80mg of caffeine per 8.4 fluid-ounce serving.
This is on the lower side for energy drinks, as some competing brands contain up to 200mg of caffeine per serving.
Caffeine can definitely be beneficial if you need an energy boost.
Too much caffeine can cause increased heart rate, nervousness, and insomnia if taken too late in the day.
Natural and Artificial Flavors
Like citric acid above, natural flavors come from a natural source, like fruit or plants, like cherries, for example.
Humans manufacture artificial flavors to create that same chemical compound that gives cherries their flavor.
They are generally recognized as safe by the Food and Drug Administration and must be labeled on the food ingredients list.
B Vitamins
Red Bull contains added Vitamins B6, B12, Pantothenic acid and Niacin.
B vitamins are vital to our health as they assist in metabolic processes in our bodies to convert nutrients into energy.
They are water-soluble, so we must consume them more frequently.
We definitely require them in our diet daily!
However, there are better ways to get your B vitamins in for the day than drinking a Red Bull.
We consume them typically daily.
For example, B12 comes from animal products such as chicken, fish, meat, and eggs.
You can find B6, pantothenic acid, and Niacin in fortified foods such as bread or cereals.
Total Calories
An 8.4 fluid ounce Red Bull comes in at 110 calories.
There are zero grams of fat and zero grams of protein in a Red Bull.
There are 29 grams of carbohydrates in Red Bull, 27 of which is sugar, as mentioned above.
This means just about all of Red Bull’s 110 calories come from sugar!
You may have noticed a sugar-free Red Bull on the market and may be wondering if that one is a better choice.
Let’s take a look.
Sugar Free Red Bull
Sugar-Free Red Bull replaces the sugar with two non-caloric sweeteners:
- Acesulfame K:
Short for acesulfame potassium, this non-nutritive sweetener is 200 times sweeter than sugar. - Aspartame:
Aspartame is also shown to be 200 times sweeter than sugar. You may know it under the more common name of Equal, those little blue packets you see at coffee shops.
While further studies are needed, Table 4 in this article discussing aspartame provides an excellent summary of findings. Some studies found symptoms were anecdotal. It’s often debated how safe these products are. (Source)
These two products are found in many sugar-free items, making it a favorable choice for someone trying to lose weight, cut down on sugar in their diet, or have type 2 diabetes.
It is definitely a better choice than opting for a sugar-sweetened beverage like the regular Red Bull.
However, there is also some speculation that the increased sweetness of these sugar substitutes may increase your sugar cravings.
Some more common side effects of ingesting high amounts of non-caloric sweeteners are headaches and gastrointestinal distress such as gas or bloating.
Is Red Bull Safe?
Generally, yes.
The ingredients in a Red Bull are safe.
The caffeine content in one 8oz can of Red Bull is 80 milligrams, but if you are drinking a 16oz or 2 cans that number will double to 160 milligrams.
Too high quantities of caffeine are not great for our heart, as this review states, causing significant heart rhythm problems along with GI symptoms or headaches.
If you double the can, you are doubling the calories and added sugar number too.
And as we had discussed before, added sugar has a detrimental effect on our health, so why would we want to double that number?
Additionally, Acesulfame K and Aspartame have been studied quite extensively and deemed as safe per the FDA website, but it’s ultimately your decision if you would like to consume these products. (Source)
So, Is Red Bull Bad for You?
After reviewing the above ingredients and studies and articles above, it is evident that Red Bull is not the best drink choice on the market for maintaining a healthy lifestyle.
We saw above that an 8.4 fluid ounce can of Red Bull has 27 grams of sugar per their website.
Did you know that an 8-ounce can of Coca-Cola has 26 grams of sugar in it?
Red Bull is marketed to be a healthier alternative with the addition of taurine and B vitamins, though it falls under a sugar-sweetened beverage category.
Sugar-free Red Bull would be the optimal choice if one had to choose one of the two options, but just remember that non-caloric sweeteners may come with their own side effects if you consume large amounts.
Okay, so now you’re thinking, where can I get some energy more naturally?
What is a healthier alternative?
Below, we will discuss a few other options that might give us a burst of energy without the unwanted side effects.
Alternatives To Red Bull
Red Tonik
Not only will Red Tonik give you an energy boost without the caffeine crash, but its 13 superfood and adaptogen mix also supports heart health, skin, and immune system and reduces inflammation making it a great choice to add to your daily routine.
Red Tonik is 3rd party tested and certified Good Manufacturing Practice (GMP) facility, so you can feel comfortable knowing what is on the label is actually in the supplement.
There is only one gram of sugar per serving, negligible compared to the Red Bull above.
Regarding energy, some of the main ingredients in Red Tonik that may give you the energy boost without the crash are Beet Root, Cordyceps, and Tart Cherries.
Check out my Red Tonik review to learn more about the ingredients.
Super Beets
Super Beets is a beetroot powder claimed to increase nitric oxide production and support heart health and vasodilation, to help the body use its energy more effectively than caffeine.
They come in apple and cherry flavors, so you don’t have to feel like you’re drinking beet juice.
With many positive reviews, this could be another natural alternative to an energy drink, and they are produced in a GMP facility.
The only downside to superbeets is that it doesn't provide the exact amount of beetroot powder that is in each serving (unlike Red Tonik) so it is difficult to say actually how much beetroot powder is in each serving.
For more information on Red Blends and the ones discussed above, check out this article.
Mushroom Coffee
Mushrooms in coffee?
Yep!
Not the mushrooms you might be looking at in the grocery store.
With a deeper flavor than regular coffee, medicinal mushrooms such as Lion’s Mane, Chaga and Reshi are ground up with coffee beans to produce your favorite caffeinated drink with some health-boosting benefits.
For example, chaga mushrooms have antioxidants with proposed anti-cancer and lowering blood sugar effects. (Source)
Caffeine from coffee is a more natural way to get your caffeine than consuming an energy drink.
Check out a few different brands here to learn more if you want to add mushroom coffee to your morning routine and substitute your regular coffee or energy drink.
Nuun Sport
While Nuun Sport is not an energy drink, it’s an excellent electrolyte replacement on the days you work out hard (after taking your energy boost from Red Tonik or Mushroom Coffee) or spend a long time sweating in the hot summer sun.
It is a tablet you mix into 16oz of water and provides 15 calories and only one gram of sugar per serving, with no artificial sweeteners.
Nuun sport tablets are overall a better choice when it comes to repleting electrolytes as opposed to other sugary hydration beverages on the market.
Conclusion
Red Bull may not be the best option to include in your daily routine for that burst of energy after reviewing the ingredients above.
Sugar is the real culprit here, turning an energy boost into a sugar crash.
As we have discussed, there are many more natural ways to boost your energy without the added sugar and some without the caffeine crash.
It is important to always talk to your doctor or dietitian before adding any new drinks or supplements to your routine, especially if you are on any medications.
We hope this article provided some insight into Red Bull and its alternatives!
I’ve tried that Red Bull it doesn’t really have a very nice flavor to it and it adds no health benefits to your body. You could get the same amount of energy from a cuppa coffee or tea, which is much better for you. The ingredients are better and a person could take a natural vitamin supplement. I recommend raw bee vitamin, which is the best it don’t have chocks and fillers, but otherwise it’s just another pile of junk on the store shelves. Most foods stores sell are dangerous for ones health.