For many of us, there’s magic in a morning cup of coffee. The magic being, of course, caffeine, which can help us wake up and start the day.
However, experts say you shouldn’t consume more than the Food and Drug Administration recommended daily limit of 400 milligrams for healthy adults.
What does 400 mg amount to? Some examples: A 12-ounce soft drink has 30 to 40 mg of caffeine, while an 8-ounce cup of coffee averages about 80 to 100 mg and an 8-ounce energy drink can range anywhere from 40 to 250 mg.
Here are six facts about caffeine.
1. It’s a naturally occurring drug.
Considered a stimulant that triggers a temporary increase in energy while boosting nervous system function, caffeine is found in coffee beans and tea leaves. It’s also in cacao pods, which are used to make chocolate. That means cocoa, chocolate bars, hot chocolate and chocolate milk all contain small amounts of caffeine.
2. It can have good AND bad side effects.
Did you know caffeine is an ingredient in some over-the-counter headache treatments? Denver-based registered dietitian nutritionist Abby Seeb says research has shown that caffeine may boost the effects of common analgesics such as ibuprofen. It’s also sometimes used to treat orthostatic hypotension – a form of low blood pressure. But it’s not without risks.
“Caffeine increases blood pressure, is a diuretic, can increase the release of stomach acid – which for some can cause heartburn – and may interfere with the absorption of calcium in the body,” Seeb said.
3. Not all beverages are equally caffeinated.
According to the Center for Science in the Public Interest, most Keurig K-Cups contain 75 to 150 mg of caffeine, while a 20-ounce Dunkin’ coffee with an espresso shot contains nearly 400 mg. And keep in mind that “decaf” doesn’t mean “caffeine-free”: According to Mayo Clinic, an 8-ounce cup of decaffeinated coffee or black tea has 2 to 5 mg of caffeine.
4. It’s not recommended for kids.
“There are no set amounts of caffeine that have been shown to be safe for children,” said Julie Stefanski, a York, PA-based registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. “Caffeine can impact a child’s ability to concentrate and interrupt good sleeping patterns, so it’s best to steer clear of caffeine.”
Still, experts acknowledge caffeinated products may be difficult to avoid.
“Teens should try to limit caffeine consumption to no more than 100 mg of caffeine daily, and kids should get even less,” advises KidsHealth, an online resource of the Nemours Foundation.
5. Your body may be telling you to cut back.
The Food and Drug Administration lists several symptoms of caffeine overconsumption. They are:
- Insomnia
- Jitters
- Anxiousness
- Increased heart rate
- Upset stomach
- Nausea
- Headache
- Dysphoria (feeling unhappy)
“If you’re having caffeine and you’re noticing that it’s interfering with your concentration rather than heightening it, then I think that’s a barrier to your health,” said Audrey Dombrowski, a registered dietitian at St. Louis-based SSM Health. “That’s just listening to your body and realizing it’s too much for you.”
If you experience any of these symptoms, Lynn Eaton, a registered dietitian at Capital Region Medical Center in Jefferson City, MO, recommends hydrating and doing your best to relax and let the caffeine metabolize.
“Usually, caffeine is out of a person’s system within four to six hours,” Eaton said, “and it tends to have its peak effect around an hour after you’ve ingested caffeine. So, generally, just kind of let it run its course.”
6. You may want to check with your doctor about how much you drink.
In a study published in the American Journal of Emergency Medicine in 2016, researchers found that consumption of energy drinks – which often contain large amounts of caffeine – is related to 20,000 emergency room visits each year, most often because of cardiovascular effects.
The National Library of Medicine recommends talking with your doctor about safe levels of caffeine consumption if you:
- Are pregnant or breastfeeding.
- Have trouble sleeping.
- Have migraines or other chronic headaches.
- Have anxiety.
- Have gastroesophageal reflux disease or ulcers.
- Have fast or irregular heart rhythms.
- Have high blood pressure.
- Take certain medicines or supplements, including stimulants, certain antibiotics, asthma medications and heart medications. Adverse reactions between caffeine and medicines may result.
“Caffeine is generally a safe substance,” Eaton said. “It has some beneficial effects, and each person has a different tolerance to different amounts of caffeine. What I would advise is finding a level that works for that person and sticking with that, as possible.”
