Irn-Bru Energy Unmasked: The Truth Behind Its Health Impact

Short Answer: Irn-Bru Energy is not bad for you as long as consumed in moderation.

Hear ye! Hear ye! The Scotland-based soft drink firm has done it again!

In the summer of 2019, A.G. Barr launched the Irn-Bru Energy drink in Scotland, Ireland, and North England. If you remember Irn-Bru 32 from 2006, then you’ll know that this isn’t Barr’s first day in the energy drink market.

The Scots have hailed the Irn-Bru Sparkling Soft Drink as Scotland’s other national drink, after whisky, of course.

So, are people embracing the newest baby in the Irn-Bru family?

Also, Monster, Bang, and Red Bull are practically the godfathers of the energy drink industry. Does baby Bru have what it takes to join the big leagues?

But, the more pressing matter concerning Irn-Bru Energy would be – is it actually good or bad for you?

In this feature, I’ll answer everything about Irn-Bru Energy, from its ingredients to its potential effects on your health.

Table of Contents

How much caffeine is in a can of Irn-Bru Energy?

Irn-Bru Energy contains around 105mg of caffeine in a single 11.16 fl. oz. can.

I personally think anywhere between 50 to 100mg of caffeine per serving is decent. So, Irn Bru Energy has a touch more than I usually prefer, but it’s still very sensible compared to some crazy-strong energy drinks.

According to the FDA, up to 400mg of caffeine PER DAY is considered safe for a healthy adult.

If you do the math, that means no more than 3 cans of Irn-Bru Energy in one day. But, that’s only if you don’t get your caffeine fix from other sources like chocolate, soda, protein bars, etc.

The truth is, most, if not all energy drinks are best when consumed in moderation. The caffeine content in them instantly makes you alert. You’ll become highly productive and always on your feet.

Caffeine is also great for increased endurance and post-workout recovery. Plus, it elevates your mood and boosts your concentration.

I know that sounds fantastic. But, don’t go chugging cans of Irn-Bru Energy now. There are serious health concerns that come with excessive intake of caffeine.

It’ll be time to cut back your caffeine intake if you experience short-term side effects such as:

insomnia
headache
jitters
nervousness
irritability
loss of bladder control
fast heartbeat
muscle tremors

In fact, some people might have these effects even when their intake is still within safe limits. Some might may be more sensitive to caffeine than others. This is especially true for people who don’t take caffeine regularly.

In the end, it comes back to how you manage your caffeine intake. When you know how you react to a certain amount of caffeine, you can determine your own safe limits.

With everything that you eat, eat it in moderation.

Irn-Bru Energy Nutrition Facts and Ingredients

Each 11.16 fl. oz can (330ml) of Irn-Bru Energy contains:

3 calories
120mg of caffeine (might be one of the strongest energy drinks)
0g Fat
0g Saturated Fatty Acids
36g Carbohydrates
36g Sugar
0.5g Protein
0.25g Salt
4.8mg Niacin
0.42mg Vitamin B6
0.75mg Vitamin B12

Irn-Bru Energy also contains other ingredients such as:

Carbonated Water
Taurine
Quinine
Citric Acid
Ammonium Ferric Citrate
Aspartame
Acesulfame K
Preservative E211
Colours: Sunset Yellow FCF, Ponceau 4R

Irn-Bru Energy Drink Side Effects

For some people, energy drinks are their lifeline. It helps them get through every single day with an added zest. But, if the drinks are consumed excessively, you’re only putting your health at risk.

Research has proven that caffeine intake can affect your health unless it’s at a dose of below 400mg per day.

In the long run, here’s what an uncontrolled amount of caffeine does to your body:

high blood pressure
heart diseases such as heart failure and stroke
death (in rare cases)
osteoporosis
miscarriage for pregnant mothers

Now, let’s talk sugar. I think it’s brilliant that Irn-Bru Energy was launched in two variants: Sugar and No Sugar.

You have the power to decide if you need the extra sugar in your diet or not. For me, I’m all for sugar-free energy drinks. I prefer not to suffer from sugar crashes each time after a can of sugary drink, thank you very much.

And, no that’s not the only thing that your body suffers from due to the high sugar content. There are more health concerns that you should be aware of such as:

diabetes
obesity
heart disease
weak immunity
premature aging of the skin
dental cavity
increased stress

The American Heart Association (AHA) recommends a daily limit of not more than 37.5 g of sugar for men and 25g for women.

Sex	Recommended Intake
Men	150 kcal/ 37.5 g/ 9 tsp
Women	100 kcal/ 25 g/ 6 tsp

Recommended Daily Intake of Sugar by AHA

With 36g of sugar in a can of Irn-Bru Energy (with sugar), that means only one can for men. Yes, men, you get only one precious can per day.

And for the ladies, half of a can is recommended if you’re to remain under the AHA recommended safe level.

Studies have shown that the two main energy-boosting ingredients: caffeine and sugar in Irn Bru Energy can do plenty of harm if abused.

And, if you’re someone with a pre-existing health condition, I would suggest that you stay away from Irn-Bru Energy or at least, consult your doctor first before chugging one down.

Is Irn-Bru Energy bad for you?

No, Irn-Bru Energy drinks aren’t entirely bad for you.

To keep it simple, you’ll have to be clear of any pre-existing health conditions. And, you’ll need to consume the drink in moderation.

To be honest, Irn-Bru Energy is packed with so many wholesome ingredients in every serving. You’ll get to enjoy its many nutrients, but only if you consume them in moderation.

I believe, like everything else in life, less is more! That is especially so when it comes to energy drinks. If you go overboard with the ingredients, they’ll only turn against your health.

So, the mantra here is moderation!

Again, the two main ingredients in Irn-Bru Energy that you’ll need to keep an eye out for are caffeine and sugar. (for the “With Sugar” version)

But, if you’re someone who practices a healthy diet and only drinks Irn-Bru Energy occasionally, then you should be A-OK.

Artificial Sweeteners

While Irn-Bru Energy comes with a zero-sugar option, it still contains aspartame and Ace-K.

These two ingredients are artificial sweeteners in Irn Bru Energy No Sugar that have been approved by the FDA.

According to the Dietary Guidelines for Americans, the recommended intake of added sugar is less than 10 per cent of total calories per day.

Let’s break that down. So, for a 2000 calorie daily diet, that’s 200 calories or 50g of added sugar daily.

And remember, energy drinks might not be your only source of added sugar for the day.

There are other sources such as baked goods, jams and jellies, dairy products, canned foods, puddings, candies, tomato ketchup, soft drinks, and many more.

Aspartame

Aspartame is a popular sweetener that is found in more than 6000 products around the world including Irn-Bru Energy No Sugar.

Are you calorie-conscious? Aspartame makes a good ingredient to keep your weight under control. It’s great for stuff like these too:

tastes sweet and clean
enhances and extends flavors
doesn’t cause tooth decay
helps individuals with diabetes

However, if you decide to chug ten cans of Irn-Bru Energy No Sugar in a day, that might result in an aspartame overdose. High-aspartame diets can trigger effects like:

more headaches
more irritable mood
high risk of depression
impaired body coordination

Aspartame isn’t harmful when taken in moderation. But, there might be cases of sensitivity or allergies.

If you find yourself showing an adverse reaction to aspartame, your best move would be to entirely avoid food and drinks with it. And yes, that includes the Irn-Bru Energy No Sugar too.

The truth shall set you free!

Ace-K

Irn-Bru Energy No Sugar contains another calorie-free sweetener, acesulfame K, or Ace-K for short.

The slightly bitter after-taste of Ace-K is masked by aspartame in the beverage. So, the two sweeteners work really well together.

It’s 200 times sweeter than sugar, yet it is safe for people with diabetes. It’s an amazing flavor-enhancer for energy drinks with its clean and sweet taste.

Like any other ingredient in Irn-Bru Energy No Sugar, Ace-K can be bad for your health when the energy drink is consumed in large quantities.

Ace-K has been claimed to cause headaches, depression, nausea, mental confusion, kidney and liver effects, visual disturbances, and to increase the risk of cancer.

Just like aspartame, I think it’s best to check if you’re sensitive to Ace-K first. If the answer turns out to be resounding a yes, then, it’s highly advisable for you to stay away from the drink or, maybe go for the one with sugar.

Ponceau 4R (color)

Skim through the ingredient label on a can of Irn-Bru Energy drink and you’ll see Ponceau 4R listed down as one of the colors besides Sunset Yellow FCF.

Ponceau 4R is an additive that is restricted in foods and drinks for children. Research has proven that artificial coloring is one of the causes of ADHD symptoms in kids.

Unless the Irn-Bru Energy drink at your house is consumed by kids, it's otherwise safe for adults.

Is it safe to drink Irn-Bru Energy every day?

I personally think it’s safe to drink Irn-Bru Energy every day.

However, it’s not something I plan to try and neither should you. It’s always a good thing to take a break from energy drinks once in a while.

You’ll need some recovery time from the caffeine, sugar, and other ingredients. The last thing you want is to get addicted and end up overdosing.

You’ll face high risks of health issues if you continue to drink it excessively.

So, plan your intake wisely and practice moderation. Yes, moderation. I sound like a broken record that keeps repeating the word. But I simply cannot emphasize enough the importance of moderation here.

Can you drink more than one Irn-Bru Energy in a day?

You can drink more than one Irn-Bru Energy in a day.

Yet, I wouldn’t recommend that you drink any more than two. That’s around 210mg of caffeine in total. It’s still less than the FDA’s recommended maximum of 400mg per day. So two would be a good number.

If you plan to stay away from sugar, two cans of Irn-Bru Energy No Sugar is fine. However, going for more than two cans of Irn-Bru Energy With Sugar in one day spells trouble.

The total amount of sugar in both cans totals up to 72 grams. That’s way past AHA’s daily recommended intake of not more than 37.5g for men and 25g for women.

And that’s without the other sources of sugar in your daily diet. So, regardless of your sex, it’s a big no-no!

How long does Irn-Bru Energy stay in your system?

I think the answer depends on your body’s metabolism.

While there are many ingredients in the drink, caffeine requires the most time to be broken down.

On average, caffeine is only removed completely from your system after 12 hours of consumption.

Caffeine’s half-life is up to 5 hours. That means it takes 5 hours for its quantity to be reduced to half of the original amount.

People with caffeine sensitivity might feel the symptoms way longer: some for several hours, and others, even up to a few days after consumption.

For women who are on birth control pills, it might take double that amount of time. In fact, pregnancy, liver damage, and the use of other drugs extend that time even more.

Can you die from drinking too much Irn-Bru Energy?

No, you can’t die from drinking too much Irn-Bru Energy.

Well, actually technically I guess you can. But you can also die from drinking too much of anything, including water too.

Just don’t overboard, especially if you have a pre-existing health condition.

And if you’re a breastfeeding mother, pregnant, or under the age of 18, I strongly advise that you stay clear from energy drinks of any brand, including Irn-Bru Energy.

Remember, caffeine is not a good supplement for children and teenagers.

Alternatives to Irn-Bru Energy Drink

The energy drink market is loaded with plenty of different brands. Looking for something like Irn-Bru Energy? Take a look at some similar choices such as:

For a different experience, you can experiment with Vivarin Caffeine Pills or Make it Mio, a liquid enhancer from Kraft Foods.

Powdered energy drinks make versatile and convenient options. Plus, they are more affordable, so you can stock up on them. Some popular ones are:

Gfuel
Advocare Spark
Zipfizz
REIZE (my go-to drink)

REIZE Energy Drink (the best)

REIZE puts the ‘extra’ in extraordinary. I love that so much wholesomeness comes in convenient little sachets. In fact, I keep two in my backpack wherever I go.

It’s also super fun as you can mix it with your favorite beverages like sparkling water, juice, or plain water.

REIZE is not as high in caffeine as Irn-Bru Energy. It only contains 50mg of caffeine. I think that’s an ideal amount to keep you away from caffeine overdose while giving you the perfect energy boost.

Plus, you can enjoy a couple of them in a day without approaching the guidelines for maximum caffeine or sugar intake.

Did I mention that it’s sugar-free? Well, it is.

There are many amazing ingredients in the drink such as taurine, ginseng, and B Vitamins and they blend well together to make a nutritious energy booster, with no crash.

If you’re on a strict low-calorie diet, you’re in good hands as the sugar-free drink has only 11 calories. And the cherry on top is that it only costs around $1 per serving.

That’s INCLUDING shipping right to your doorstep. It’s a worthy deal that you should jump on.

Give REIZE a shot yourself and you might find a new favorite drink for life.