Are you contemplating that 2nd can of Monster Energy but not really sure whether or not you should drink it because it might be bad for you?
It’s not bad to drink a can of Monster Energy a day. One can is already filled with a substantial amount of caffeine and sugar and excessive intake can cause side effects.
Let’s take a closer look at Monster Energy to see if it’s safe to consume a can every day.
How does Monster give you energy?
Monster gives you energy through the huge amount of caffeine, sugar, and their special blend, the “Monster Energy Blend”.
Compared to many other energy drinks, Monster has quite a high amount of caffeine and sugar.
The caffeine gives you a boost because it tricks your body (both physically and mentally) into thinking that it’s awake and ready to go, while sugar gives you an extra store of energy to draw from.
The special ‘Monster Blend’ contains ingredients such as taurine and Panax ginseng extract, which can keep you alert and your mind focused – but as the amounts aren’t clearly stated, it’s questionable as to whether they’re truly effective.
Ingredients in Monster Energy Drink
Each 16 fl. oz can of Monster contains the following:
| Nutritional Facts | Amount per serving (16 fl. oz.) |
| Caffeine | 160 mg |
| Calories | 210 cal |
| Carbohydrates | 54 g |
| Sugars | 54 g |
| Vitamin B2 (Riboflavin) | 3.6 mg |
| Vitamin B3 (Niacin) | 46 mg |
| Vitamin B6 | 4.6 mg |
| Vitamin B12 | 13 µg |
| Sodium | 370 mg |
It also contains trace amounts of:
- Carbonated Water
- Sugar
- Citric Acid
- ‘Natural Flavours’
- Sodium Citrate
- Colour Added
- Sorbic Acid (preservative)
- Benzoic Acid (preservative)
- Niacinamide
- Sucralose
- Salt
- Pyridoxine Hydrochloride
- Riboflavin
- Cyanocobalamin
The special ‘Monster Energy Blend’ includes these ingredients as well:
- Glucose
- Taurine
- Panax Ginseng Extract
- L-Carnitine
- L-Tartrate
- Caffeine
- Glucuronolactone
- Inositol
- Guarana extract
- Maltodextrin
The Good Ingredients
Panax Ginseng Root
Most people have heard of the ginseng root, a traditional Chinese herb, and a staple in some energy drinks. Panax ginseng root grows mostly in the eastern hemisphere of the world, mainly in Korea and China.
Ginseng root comes with a myriad of benefits, such as being a good source of antioxidants and helping heal damaged cells. Also, it can be used in the prevention of cancer and in boosting the immune system.
Guarana Seed Extract
Guarana seed extract is derived from the guarana plant, which is named after the Guarani tribe in the Amazon.
Guarana contains caffeine, which in turn, stimulates the central nervous system and gives you an energy boost.
Besides caffeine, guarana also contains the chemicals theophylline and theobromine, which have a similar effect on the body as caffeine does.
Taurine
Taurine is an amino acid that is found in the body and is commonly used as a dietary supplement.
Studies suggest that the combination of taurine with caffeine can be effective for the brain, but these studies are only preliminary.
I have mentioned some good recommendations for energy drinks with taurine in this article.
The Not-So-Good Ingredients
Caffeine
Monster energy drink contains 160mg of caffeine.
I don’t think caffeine is bad, in fact, I think it’s actually very good for you if consumed in moderation. But, in my opinion, 160mg in a single-serve is getting a bit much, which is why I’ve included caffeine in the “not-so-good” list.
160mg is almost half of the maximum daily recommendation of 400mg. Therefore, it is not advised that you drink more than one of these per day.
Some possible side effects of too many energy drinks may include:
- anxiety/panic attacks
- dehydration
- diarrhea
- headaches
As usual, pregnant women or those who are breastfeeding should not consume this drink, and neither should children under the age of 18 or people who are very sensitive to caffeine.
Sugars
A single 16 fl. oz can of Monster Energy contains 54g of sugars, which is actually a pretty dangerous amount, especially if you drink a can a day.
As a general rule, adult women should only consume 25g of sugar, and adult men only 38g of sugar per day. This amount includes both naturally occurring sugar in foods, as well as added sugars in things such as energy drinks. That guidance comes from the American Heart Association.
Monster far exceeds any person’s daily recommended intake of sugar and should be consumed with care.
Artificial sugars in Monster have to be acknowledged as well, as Monster also contains sucralose.
Sucralose
Sucralose is an artificial sweetener that is supposed to replace natural sugars in food and drinks.
Although sucralose is considered safe by government authorities, there have been concerns about the side effects that occur after consuming this sweetener.
Sucralose is a simple sugar made from sugar in a chemical process where 3 hydrogen-oxygen groups are replaced with chlorine atoms.
Doesn’t sound all that tasty when put this way, right?
Sucralose has been found to reduce good gut bacteria (the ones that help improve your digestion – this study found that up to 12 weeks after the experiment, the gut bacteria had still not returned). It can also help you lose weight to some extent if you replace sugar in your diet with sucralose.
As with many modern chemicals, there often isn’t enough data for scientists and researchers to clearly state the side effects that are associated with the chemicals – only data collected over time will tell what effects the chemicals really have on the human body.
I advise consuming these added sugars in moderation and making sure that your diet is supplemented with healthy, organic food.
Are sugar-free Monster energy drinks bad for you?
No, they aren’t bad for you.
There are some concerns about the presence of artificial sugars within them, but they aren’t going to be horrible for your health.
Just remember to consume them in moderation and consult your doctor if you are unsure of anything. People with diabetes may definitely want to be wary of artificial sugar, so be extra careful!
Can kids drink Monster?
Kids should definitely avoid drinking Monster. The high caffeine and sugar content is not suitable for a child or teenager.
Drinking it can cause adolescents and children to have adverse neurological developments, and it is not great for their hearts either, because of the high amount of caffeine.
Their dental health may also suffer, as Monster contains a lot of sugar that is not good for their teeth.
I address the issue of teenagers and energy drinks in this article which I recommend you check out.
Can Monster give you cancer?
No, there is no proof that Monster causes cancer.
However, the high amount of sugar in Monster can feed cancer cells, which is an undesirable outcome anyway.
Is Monster bad for your teeth?
Unfortunately, yes.
Monster contains 52g of sugars in addition to artificial sugars, so this isn’t a great sign.
An excess of sugar can cause plaque bacteria to produce acids that attack tooth enamel, which then can cause unwanted side effects like decay and cavities.
Best to stick to their sugar-free options or limit your consumption of sugary drinks to avoid any issues.
How many Monsters can you drink in a day?
Given that a single can of Monster already has 160mg of caffeine and 52g of sugar, this already far exceeds the daily recommended limit of sugar.
That means you should only drink a single can of Monster in a day just to be safe.
However, if you do happen to drink more than once a day, that isn’t going to be very harmful either. Make sure you replace the lost sleep and supplement your drinking with a lot of water and other nutrients.
Can you die from drinking too much Monster?
Honestly- not exactly.
This is not to say that you should take this as a cue to go ahead and replace your usual drinking water with Monster, but drinking it over a long period of time should not be harmful to you.
“Too much” is a word that differs from person to person, so you need to take into consideration your own health.
For example, if you’re at risk of getting diabetes or are incredibly sensitive to caffeine, this drink is probably not for you.
However, just keep in mind the usual warnings – don’t drink it if you are pregnant, and absolutely not if you’re a child.
Is it bad to drink a can of Monster a day?
Nope, it’s not bad to drink a can of Monster a day.
If you’re thinking of drinking it over a long period of time, I would advise you to go for sugar-free versions instead, rather than the regular Monster, which is packed full of sugar.
But even if you do drink the sugar-free version, do monitor your condition, because negative health effects may occur in the future.
If you’re not really sure about whether the drink is suitable for you, check with your doctor.
Alternatives to Monster Energy Drink
If you’re looking for some ready-to-drink energy drinks that are similar to Monster, take a look at:
Powdered energy drinks are also an option, and they tend to be more convenient and also more affordable than a lot of the market’s top energy drinks.
You should consider the following powdered energy mixes:
- Gfuel
- Zipfizz
- Advocare Spark
- REIZE (my personal favourite)
REIZE (10 out of 10)
With 50mg, REIZE contains a lot less caffeine than Monster Energy. Also, it’s sugar-free which makes it a great pick over Monster.
REIZE is a lot more convenient and versatile since you can add all types of liquids to it – soda, hot water, cold water, flavoured juice, it’s up to you.
REIZE ships right to your door for around $1 per drink, more affordable than most of the energy drinks on the market – including Monster Energy.
Give REIZE a try today and you might just find that you prefer it to Monster.