Are Energy and Focus Gummies Bad for You? What to Know

For most healthy adults, taken in the amounts stated on the label, energy and focus gummies are not harmful. The ingredient that contributes most to the effects — and to the risks — is caffeine, and what determines whether a product is or is not a problem for you is the total dose over the day, your individual sensitivity and your state of health. There are, however, groups who should avoid them or speak to a healthcare professional first, and there are warning signs that should not be ignored.

In this article you will find what the evidence shows about guarana and caffeine, what the label of a specific product says, who should be careful, which interactions matter and when to seek help.

What does the evidence say about guarana and caffeine?

Guarana (Paullinia cupana) is a plant whose extract contains caffeine and other bioactive compounds. A meta-analysis of 8 placebo-controlled trials, with 328 participants, assessed the acute effects of guarana on cognitive performance: the overall mean effect was less than trivial, but response times were faster with guarana than with placebo, while accuracy measures showed no significant difference ¹. In other words, the effect exists, but it is modest and does not necessarily translate into better overall performance.

Other trials point in the same direction. In a double-blind, randomised, placebo-controlled study with 129 healthy young adults (18–24 years), a combination of vitamins, minerals and guarana improved speed and accuracy on a visual processing task and attenuated the increase in mental fatigue associated with prolonged effort ². In a crossover trial with 25 participants, guarana reduced choice reaction time before exercise and simple reaction time after maximal-intensity cycling, compared with placebo ³.

Not all results are positive. In a double-blind trial with 20 participants, 500 mg of guarana (with 130 mg of caffeine) did not improve cognitive performance or heart rate variability compared with placebo or with 100 mg of caffeine alone ⁴. And in a pilot study with 36 women with breast cancer undergoing adjuvant radiotherapy, 75 mg of guarana per day showed no advantage over placebo for fatigue or depressive symptoms ⁵ — a result that should not be extrapolated to healthy adults, but which illustrates that the effect is not universal.

What this means in practice: the caffeine in guarana may give a small support to attention and alertness, but it does not transform your productivity. And, as with any stimulant, the dose is what separates the useful effect from discomfort.

How much caffeine is "too much" in a gummy?

For a healthy adult, the European Food Safety Authority considers that single doses up to 200 mg and a daily intake up to 400 mg of caffeine do not raise safety concerns. These values are safety references, not consumption recommendations.

The dangerous dose of caffeine is much higher — in the order of 10 grams or more, the equivalent of dozens of gummies at once — and can cause seizures, severe arrhythmias and even be fatal. But you do not need to reach that extreme to feel discomfort: doses above 400 mg per day can already cause insomnia, nervousness, irritability and a raised heart rate.

The problem is that caffeine appears in many places: coffee, tea, soft drinks, chocolate and other gummies or supplements. It is the daily total that counts, not each individual source. If you drink three coffees and take gummies, you may approach the limit without realising.

Gummies vary widely between products. The Energy Gummies with Guarana from TuttiBear provide 44 mg of caffeine per 2-gummy serving (from 200 mg of guarana extract), plus 200 mg of L-theanine, 100 mg of L-tyrosine, 1.4 mg of vitamin B6 (100% NRV), 10 µg of vitamin B12 (400% NRV) and 40 mg of vitamin C (50% NRV). The stated directions are to chew 2 gummies per day, preferably after a meal, without exceeding the recommended daily dose.

Compare with what the trials used: the meta-analysis included guarana doses between 37.5 mg and 500 mg, with reported caffeine contents between 4.3 mg and 100 mg ¹; the trial with cyclists describes a guarana dose of 125 mg/kg of body weight, according to the source summary ³ — a value that should be read with caution, as it is much higher than the doses usually studied and does not correspond to a recommendation; and the trial that found no effect used 500 mg of guarana with 130 mg of caffeine ⁴. Study doses are not instructions for taking — they only serve to show the variability of the evidence.

What are the most common side effects?

The most frequent effects are those typical of any product with caffeine: a feeling of a racing heart, agitation or nervousness, difficulty falling asleep, headaches, dizziness and some stomach discomfort. They are generally mild and short-lived, as the caffeine is metabolised.

If you feel any of these effects, the first step is simple: do not take any more that day, drink water, rest and avoid other sources of caffeine. If the discomfort is intense or does not pass, contact a healthcare professional.

A sign that you may be overdoing it is needing ever larger doses to get the same effect. That is tolerance, and it is worth rethinking your consumption pattern.

Who should avoid them or speak to a professional first?

There are groups for whom these gummies are not a good idea without professional advice:

• Pregnant and breastfeeding women: caffeine crosses the placenta and passes into breast milk, and the recommendations during pregnancy are lower. The label of the Energy Gummies with Guarana explicitly states that they are not recommended for pregnant or breastfeeding women.

During pregnancy, caffeine recommendations are lower — usually up to 200 mg per day. If you are pregnant or breastfeeding, do not take the risk without talking to your doctor.

• Children and adolescents: the label does not recommend them for children. Reviews on energy drinks in young people describe serious adverse effects, especially in those who have seizures, diabetes, cardiac changes or mood disorders, or who take certain medicines ⁶.
• People with heart problems, uncontrolled high blood pressure, anxiety or sleep disorders: caffeine can make these conditions worse.
• Those who take medicines regularly: caffeine can interact with various drugs (see the next section).
• People with liver or kidney disease: caffeine metabolism may be altered.

The product label is clear on this: in case of illness or when taking medicines, you should consult a healthcare professional before consuming. It also contains polyols, and excessive consumption may have a laxative effect.

Interactions with medicines: what you need to know

Caffeine is metabolised by liver enzymes that also process various medicines. This means that some drugs can increase the levels of caffeine in the body (and its effects), and caffeine can alter the effect of some medicines.

Some examples of described interactions: with quinolone antibiotics (such as ciprofloxacin) or with theophylline (used for respiratory conditions), caffeine can stay in the body longer, increasing the risk of toxic effects; with stimulants such as amphetamines, used in the treatment of ADHD, or with some antidepressants, it can enhance the effect; with blood pressure medicines, it can reduce the effect of some of them, although the impact is variable; and with lithium, it can increase excretion, reducing its effectiveness.

If you take regular medication, the most useful conversation is with your doctor or pharmacist: take the gummy pack and ask whether there is any relevant interaction with what you take. There is an article dedicated to this topic at Guarana and medications: what you need to know before taking it.

Warning signs: when to stop and seek help

There is a clear difference between a mild effect and a warning sign. Stop taking them and seek medical assistance if you feel:

• Strong or irregular palpitations;
• Chest pain or shortness of breath;
• Dizziness that stops you from standing;
• Persistent vomiting, confusion or seizures.

These symptoms may indicate a severe reaction to caffeine or a medicine interaction. You should also seek help if mild symptoms persist for more than 24 hours or if they get worse.

If you take any medicine regularly, read the patient information leaflet and, if in doubt, ask your pharmacist or doctor. A five-minute conversation can help you avoid an unpleasant interaction.

A 2025 systematic review on chronic consumption of energy drinks associated it with QT interval prolongation, atrial and ventricular arrhythmias and hypertensive episodes, even in healthy young people ⁷. This review focuses on energy drinks, not gummies, but the warning is relevant for any product with caffeine consumed in excess or chronically.

What changes because they are gummies: sugar, teeth and children

The gummy format has its own implications. Gummies are chewed and can stay in contact with the teeth, which matters if they contain sugar. The Energy Gummies with Guarana use maltitol (a polyol) instead of sugar, but the label warns that excessive consumption of polyols may have a laxative effect.

Another critical point: gummies look like sweets and can be mistaken by children. Caffeine in high doses is dangerous for the young. Keep gummies out of the reach of younger children — the label includes this warning. If a child ingests several, contact the poison centre or emergency services immediately.

If you have difficulty chewing, the gummy format may not be the most suitable; in that case, see the comparison between guarana gummies or tablets.

Myths and truths about energy and focus gummies

Myth: "They are as addictive as drugs." Truth: caffeine can create mild dependence and tolerance, with withdrawal symptoms (headaches, tiredness) when you stop, but it is not comparable to illicit substances.

Myth: "They are natural, so they cannot be harmful." Truth: "natural" is not synonymous with "harmless". Caffeine is natural and can cause discomfort in excess. Safety depends on the dose, not the origin.

Myth: "They give immediate energy." Truth: caffeine takes some time to take effect; it is not instant.

Myth: "They replace a good night's sleep." Truth: no supplement replaces sleep. Caffeine can mask drowsiness, but it does not eliminate the need for rest.

Myth: "There is no evidence that they work." Truth: there is evidence that guarana may slightly improve response times ¹ and that a combination of vitamins, minerals and guarana attenuated mental fatigue in a trial ², but the effect is modest and not guaranteed.

What is still unknown

It is honest to acknowledge the gaps. Most studies use guarana alone or caffeine alone, not mixtures with L-theanine, L-tyrosine and vitamins such as those in these gummies. We do not know whether these combinations have synergistic effects or whether they are safe over years. There is also little data on specific populations, such as older people or people with chronic diseases, beyond the general recommendations.

In addition, there are no studies that directly compare gummies with tablets in terms of absorption or effects. What is known is that caffeine is well absorbed orally and that the gummy format is mainly a matter of convenience and taste — not of superiority.

If you have doubts about whether these gummies are suitable for you, speak to your doctor or pharmacist. And if you want to understand better how guarana works, see how guarana works and guarana daily dose.

Frequently asked questions

Are energy and focus gummies bad for your heart?

In healthy adults and at the stated doses, there is no evidence of heart damage. However, excess caffeine can increase heart rate and blood pressure, and a 2025 review associated chronic consumption of energy drinks with arrhythmias and hypertensive episodes. If you have heart problems or uncontrolled high blood pressure, speak to your doctor before taking them.

Can I take energy and focus gummies every day?

If you are a healthy adult and do not exceed the daily dose stated on the label, there is no reason for alarm. But it is worth adding up all the caffeine of the day (coffee, tea, soft drinks) and not exceeding 400 mg per day. If you feel tolerance — needing more for the same effect — it is worth reducing.

Are energy and focus gummies addictive?

Caffeine can create mild dependence and tolerance, with withdrawal symptoms such as headaches and tiredness when you stop. It is not comparable to illicit substances, but it is a sign that regular consumption should be conscious.

Who should not take energy and focus gummies?

Pregnant and breastfeeding women and children should not take them. People with heart problems, uncontrolled high blood pressure, anxiety, sleep disorders, liver or kidney disease, or who take regular medicines, should speak to a healthcare professional first.

Do energy and focus gummies replace coffee?

They can be a practical alternative, but the caffeine per dose is generally lower than in a coffee. The Energy Gummies with Guarana provide 44 mg of caffeine per 2 gummies, while a coffee can have 80–100 mg. The choice depends on the dose you are looking for and convenience.

What should I do if I feel palpitations after taking these gummies?

Stop taking them immediately, drink water, rest and avoid other sources of caffeine that day. If the palpitations are strong or irregular, or if you have chest pain, shortness of breath or intense dizziness, seek medical assistance.