CAFFEINE

From a health perspective, should one be concerned about consuming excess caffeine? Caffeine, when taken in small amounts, is not harmful. Caffeine is a stimulant that gives you a burst of energy, speeds up heart rate, and increases mental alertness. Its effects do not accumulate and are only temporary. However, regular use of caffeine causes tolerance to the effects. For example, regular coffee drinkers may drink several cups in a few hours and notice little effect, while a person who does not drink coffee regularly may feel some stimulant effect just after one cup.

Large amounts of caffeine, however, can cause harmful health effects, such as:

nervousness
anxiety
irritability
jitteriness
restlessness
headaches
elevated blood pressure
heart irregularities and
insomnia

For most adults, moderate caffeine consumption (around 3 cups of coffee, 300 milligrams) is considered safe. For pregnant and breastfeeding women, large amounts can be harmful. These women should limit caffeine intake to one cup of coffee or small soda per day to be safe.

Anyone with a high intake of caffeine (greater than 4 cups of coffee or sodas every day) should reduce their intake. When caffeine usage is suddenly stopped, withdrawal symptoms including anxiety, fatigue, headaches, drowsiness, depression, and irritability can develop. To minimize these symptoms, reduce consumption gradually over a period of several weeks. Withdrawal symptoms begin 12 to 24 hours after the last dose of caffeine and usually resolve within 24 to 48 hours.

Although coffee is the primary source of caffeine in the American diet, it is not the only source. Medications, popular drinks, and chocolate are additional sources. The caffeine content (in milligrams) for popular caffeinated drinks that are 8 fluid ounces (.2 liters) includes:

coffee - 85 (brewed, drip method)
energy drinks - 80
tea - 40 (brewed)
some soft drinks - 24
cocoa beverage - 6 and
chocolate milk - 6

Tea, sodas, and other soft drinks that are caffeine-free will usually indicate this on their labels.

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

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