Everyone enjoys a bit of extra energy during the day—whether it’s to boost a workout, stay focused at work, or simply for the drink’s taste. This article looks at Boost energy drink to see if it’s good for you and what downsides it might have. Read on for the main benefits and possible side effects.
First, let’s check what’s in Boost. The main ingredients in the original Boost are typical for energy drinks. Other flavours, such as Boost Cherry or Boost Citrus, differ slightly, mainly by the additives used for colour and flavour.
Nutritionally, Boost is fairly light. Carbs are the main macronutrient, at about 12 grams per 250 ml can. Each 250 ml can also has 0.05 g of salt, 0 g fat, and 0 g protein.
Vitamins: a 250 ml can gives 16 mg of niacin and 1.4 mg of vitamin B6—both 100% of the recommended daily intake (a 500 ml bottle would provide about 200% of those values, near the maximum advisable daily dose for an adult). It also supplies 1.25 µg of vitamin B12 and 5 mg of pantothenic acid, equal to roughly 50% and 83% of the recommended daily amounts.
Boost is low in calories: 58 kcal per 250 ml can and 116 kcal per 500 ml bottle. But drinking several cans or bottles can cause digestive issues and lead to weight gain over time. Most calories come from sugar. The sugar-free Boost has only 10 kcal per 250 ml can versus 58 kcal in the original.
The original Boost contains 12.3 g of sugar per 250 ml can and 24.5 g per 500 ml bottle. That’s a moderate amount and is common for energy drinks. Health guidelines say adults should have no more than 30 g of added sugar a day, and children aged 7–10 should aim for less than 24 g. That means one 250 ml can could be half or more of a child’s daily limit, and a 500 ml bottle could exceed an adult’s limit and go over a 10-year-old’s allowance.
Caffeine: Boost has 30 mg per 100 ml, so 75 mg per 250 ml can and 150 mg per 500 ml bottle. That’s similar to other energy drinks and comparable to a regular cup of coffee. Caffeine can make you feel more alert and energetic for a while. Studies suggest under 400 mg of caffeine a day is generally safe for healthy adults, while under 300 mg is recommended for women of reproductive age. Boost itself notes that its drinks are high in caffeine and should be consumed in moderation.
Like all energy drinks, Boost has pros and cons. On the plus side, it provides a quick energy boost and contains small amounts of taurine (about 0.4%), which some say may help mental clarity and athletic performance—though the evidence is limited.
On the downside, frequent energy drink use is linked to issues such as insomnia, restlessness, increased stress, and low mood. Boost drinks also include artificial sweeteners, which some research suggests can harm the gut microbiome and contribute to metabolic problems linked to obesity and heart disease.
How does Boost compare to Red Bull? Boost is lower in calories—58 kcal per can versus 116 kcal per 250 ml can of Red Bull (per the numbers given). The caffeine content is close: Red Bull has about 80 mg per can versus 75 mg in Boost. Sugar-wise, Red Bull has more—around 27.5 g per 250 ml can compared to Boost’s 12.3 g. Overall, Boost comes across as the healthier choice here, with fewer calories and less sugar while offering similar caffeine.
Special groups and other notes: Pregnant people should avoid energy drinks, including Boost, because of the high caffeine levels linked to negative pregnancy outcomes. Any drink with calories and sugar can contribute to weight gain if you exceed your daily calorie needs, so Boost won’t cause weight gain by itself but can if consumed excessively. According to the official Boost website, their drinks are suitable for vegetarians. They are sold as non-alcoholic under UK rules, but may contain trace amounts of ethanol from flavourings.
Boost won’t make you lose weight on its own, though it can be part of an active lifestyle—paired with exercise it won’t block weight loss efforts.
In short, Boost is an energy drink, and energy drinks aren’t the healthiest choice. Enjoy Boost in moderation—occasionally or a few times a month. Regular, long-term use can raise the risk of weight gain, higher blood pressure, sleep problems, and mood issues.