And while the makers of energy supplements tout their benefits, as Bernstein points out, “the use of supplements isn’t monitored by the FDA, so companies can claim anything they want.”

Yawn. Tip tap, tip tap. Gulp, gulp.

The familiar sounds the late night cram sessions of many students, hunched over a laptop or pile of books at the library, which wouldn’t be complete without a cup of joe or a can of Red Bull.

With the semester drawing to a rapid close, some students, pressed for time, will resort to coffee, energy drinks or drugs to stay awake.

Energy drinks, like Red Bull, contain ingredients such as taurine (a “conditionally essential” amino acid naturally occurring in the body, according to the maker’s Web site), glucuronolactone (a carbohydrate found in grains or red wine), caffeine, B vitamins and sugars or artificial sweeteners.

Research has shown that the greatest enhancement from energy drinks does not come from the supplements they contain, but rather just from the caffeine. That, in theory, does not make these drinks any different from drinking a couple cups of coffee (which in addition to caffeine contains antioxidants).

Energy drinks and coffee aren’t the only energy supplements on the market. Some people avoid caffeine all together and opt for a more “natural” approach to stress and energy. Three major nutritional supplements include Vitamin B complex, ginseng (Siberian and Asian) and quercetin. There are of course numerous others.

Vitamin B is sometimes referred to as the energy vitamin, and comprises eight vitamins: thiamine (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), folic acid (B9), cyanocobalamin (B12), pantothenic acid and biotin. Niacin and riboflavin are necessary for the body’s production of energy.

Ginseng comes in three different varieties, Siberian, Asian and American. According to an article published in Runner’s World magazine, Siberian ginseng is an adaptogenic plant, meaning it helps your body cope with stress.

It is also believed that Siberian ginseng can help improve the immune system. Naturopathic doctors recommend that people take 150 to 450 mg of Siberian ginseng a day, in divided doses for two to three months, followed by a month-long break.

Asian ginseng, often called panax ginseng, is stronger than Siberian ginseng. According to the National Center for Complementary and Alternative Medicine, it is believed that panax increases one’s sense of well-being and stamina. It is also used to treat erectile dysfunction, hepatitis C and menopause symptoms.

In the Runner’s World article, Jennifer Harper, a naturopathic doctor, recommends a dose of 100mg taken twice daily for two weeks, and then off for two weeks. NCCAM reports that Asian ginseng can be taken for up to three months at a time, “because of concerns about the development of side effects.” Possible side effects include headaches and sleep and gastrointestinal problems.

There are no conclusive studies claiming medical benefits to the uses of Asian ginseng, however NCCAM is currently supporting research to better understand how ginseng works, specifically how it works with other herbs and drugs and if it could be used to treat chronic lung infection and Alzheimer’s disease.

Another claimed energy supplement is quercetin, which is found in many over the counter energy supplements. Quercetin is a phytochemical, part of the coloring found in the skins of apples and red onions. It is believed that quercetin may help alleviate symptoms of fatigue, depression and anxiety.

Overall, there is very little conclusive research about the benefits of nutritional supplements. Some people swear by them and others think they are just nonsense.

“It is probably true that they don’t hurt you in modest amounts, but again, there is no science-based evidence that supports continued use,” says Colleen Bernstein, R.N. at Norris Health Center.

And while the makers of energy supplements tout their benefits, as Bernstein points out, “the use of supplements isn’t monitored by the FDA, so companies can claim anything they want.” Bernstein says this often leaves the customer without any concrete evidence.

She says the best way to get more energy is to take care of yourself.

“This means eating well, sleeping well, and managing your stress, work and life balance,” explains Bernstein. “In other words, good physical, mental, emotional and spiritual health.”

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