Jeni Tackett, Nutritionist Blogger
“Nectar of the gods,” is what one of my friends calls her daily caffeine infusion. Her day can’t start without that steaming hot cup of joe. Another friend likes to share her daily joy, regularly sending me a photo of her morning coffee and Bubl’r.
How are you doing with caffeine? January is a great month to start changes for a healthier year ahead. Reassessing your caffeine intake may improve your sleep, reduce anxiety, and leave you feeling calmer for 2024.
Many ask me if caffeine, which is a naturally found stimulant, is actually good for us or does it cause more harm than good?How much caffeine is too much? Can caffeine relieve your headache or cause one?
Your tolerance to caffeine is individual, and you need to listen to your body. You may need to assess your caffeine intake and make some changes. Moderation is always a good thing, and if you have negative reactions to caffeine, you may need to change what is in your glass, can, or mug.
Possible advantages to caffeine:
- Increased alertness: I walk to my coffee pot first thing in the morning. Caffeine is a natural stimulant which makes you more alert and ready to take on the day. My daughter, Lily, once told me that I wasn’t a morning person, I am just addicted to coffee. Lily noticed at a young age that my mood changed after that first cup of strong, black coffee. Caffeine from coffee, tea, soda, and energy drinks if often used to reduce fatigue and help increase alertness.
- Decreased weight gain: Caffeine consumption may help you prevent weight gain. Consuming caffeine may reduce appetite. In some studies, caffeine intake even resulted in a small weight loss.
- Reduced depression: My Dad always points out that everyone seems happy at a coffee shop. General mood enhancement has been found with caffeine. Consuming it has been associated with reduced depression and suicide in some studies.
- Reduced headache symptoms: Caffeine is also an ingredient in some headache medicines and can help to reduce headaches for some people. You will see possible headaches as a list on the disadvantages to caffeine as everyone is unique and may react differently.
- Increased athletic performance: Consuming caffeine before working out has been shown to increase your performance in many studies. For both trained athletes and untrained exercisers, benefits have been found for caffeine intake prior to working out. People should use caution when consuming caffeine prior to exercise as everyone reacts differently and some products such as pre-workout or energy drinks can have high amounts of caffeine and adverse effects on health.
Possible disadvantages to caffeine:
- Insomnia: Caffeine is a stimulant and can interrupt the normal sleep cycles if consumed in excess amounts. Consuming caffeine close to bedtime can interrupt sleep. You may want to set a cut-off time where you stop consuming caffeine. 2 pm is a commonly recommended.
- Anxiety: Caffeine can increase anxiety for some. The stimulating effect of caffeine is known to cause jitters and can lead to increase heart rate and even heart palpitations for some people.
- Withdrawal symptoms: When you consume caffeine regularly, you may experience withdrawal symptoms when you cut back on caffeine. Withdrawal can include headaches, sleepiness, irritability, mental fogginess, and even nausea and vomiting. Cutting back on caffeine slowly can reduce the withdrawal symptoms.
- Health concerns: Caffeine intake has also been associated with increased blood pressure and heart palpitations. If you notice that your health is affected by your caffeine intake, reducing or cutting out caffeine is recommended
How much is too much?
Caffeine consumption of up to 400 mg per day is thought to be safe for healthy adults. That is a lot of caffeine, and most people would not feel comfortable consuming that much in one day.
400 mg is the same as approximately 4 cups of coffee or 10 cans of soda pop. For most of us, we would quickly develop an eye twitch and feel jittery. A more moderate intake of caffeine is 250 mg per day.
There are populations who should monitor caffeine intake. Pregnant and lactating women are encouraged to limit caffeine intake to moderate intake (less than 200 mg per day). The American Academy of Pediatrics discourages any caffeine consumption for children. Children and adolescents often consume soda, energy drinks, and coffee beverages. Limiting caffeine intake in children is recommended.
*Amount varies based on brand.
1 cup of brewed coffee 95-165 mg
*Preworkout powder 150-300 mg
*Energy drink – 16 oz. 65-160 mg
Bubl’r 69 mg
1 shot of espresso 64 mg
Mountain Dew can 55 mg
8 oz. brewed tea 48 mg
Dr. Pepper 41 mg
