According to the Food and Drug Administration, caffeine can be part of a healthy diet; however, too much of it can have negative effects on your health and wellness.
Are you someone who must start each day with a big cup of coffee? Or one who reaches for a soda mid-afternoon to try to keep moving? If so, you’re not alone. Millions of Americans incorporate caffeine into their diet each day.
Caffeine is a stimulant many of us rely on to boost our energy and alertness levels. According to the Food and Drug Administration (FDA), caffeine can be part of a healthy diet; however, too much of it can have negative effects on your health and wellness.
Learn more about caffeine, its effects on your health, and how to ensure you’re consuming a healthy amount.
Caffeine Basics
Caffeine is a stimulant that can be found naturally in coffee beans, tea leaves, cacao beans, guarana berries, and yerba mate leaves. It can also be made synthetically and added to drinks such as soda and energy drinks, certain foods, and supplements.
For most adults, the FDA cites 400 milligrams a day as a safe amount. But it’s important to note that 400 milligrams is the safe maximum daily amount for healthy, non-pregnant adults. Caffeine affects everyone differently, so a moderate amount for one person may be considered a lot for someone else. It depends on factors such as your body weight, medications you may be taking, certain medical conditions, how sensitive you are to caffeine, and how fast you eliminate it from your body.
The Pros and Cons of Caffeine
In low amounts, caffeine can have positive effects on your health. For example, caffeine can:
- Help you focus and stay alert.
- Improve your mood and stimulate production of dopamine.
- Improve your athletic function, such as your speed or endurance.
- Decrease your perception of fatigue.
- Decrease weight gain by increasing your base metabolic rate and suppressing appetite.
- Increase the absorption and effect of other medications, such as acetaminophen, aspirin, and certain Parkinson’s disease medications.
In addition, coffee and tea, two popular sources of caffeine, have been linked to other health benefits such as reduced risk for cardiovascular disease, lower risk of type 2 diabetes, and improved longevity. It’s important to note that this benefit is not found with other forms of caffeine, including energy drinks.
Consuming too much caffeine can have negative effects on your health and can become dangerous. The negative effects of too much caffeine can include:
- Increased heart rate
- Heart palpitations
- Elevated blood pressure
- Insomnia and sleep disruptions
- Anxiety
- Jitters
- Upset stomach and nausea
- Headaches
- Decreased effectiveness of certain medications such as iron supplements, antidepressants, thyroid medications, and certain Alzheimer’s disease medications
A Closer Look at Energy Drinks
Energy drinks are becoming increasingly popular
and are widely promoted as products that increase energy, enhance alertness, and improve physical performance. According to the Centers for Disease Control and Prevention, men between the ages of 18-34 consume the most energy drinks, and 30-50% of adolescents drink them on a regular basis.
Despite their widespread appeal, energy drinks contain large amounts of caffeine, added sugars, other additives, and legal stimulants and can pose a danger to your health, especially for young people. Because of this, the American Academy of Pediatrics recommends that adolescents not consume energy drinks.
Energy drinks may increase blood pressure and heart rate. They may also cause heart complications such as an irregular heartbeat or even heart failure. Studies show that even a single energy drink can damage blood vessel function in healthy young adults, making it harder for blood vessels to relax and work properly.
Energy drinks can also cause nervousness and insomnia and may increase risk-taking behaviors. A single 16-ounce energy drink may contain 54-62 grams of added sugar (more than the recommended amount for an entire day) and contain as much as 328 milligrams of caffeine.
Your Caffeine Habit
No one is saying you should give up your morning coffee routine, but it is helpful to understand how much you’re consuming. Keep track for a few days and see if you’re within what’s considered a healthy amount of caffeine.
If you have a question about caffeine, the safety of energy drinks, or if you’re worried you might be consuming too much, talk to your health care provider. Together, you can discuss simple ways to reduce your caffeine consumption if necessary.