By Adam Sachs, Dietetic Intern Whether it's a coffee, espresso, tea, soda, chocolate or energy drinks, everyone is getting their caffeine fix somehow. I'm sure you have heard all kinds of information about caffeine and its affects on the body, both positive and negative. The truth is like most things, caffeine in moderation can be quite beneficial, but this of course all depends on where you are getting the caffeine from, your personal health history, and how much you are consuming every day. What does "moderate caffeine consumption" actually mean? The FDA recommends that consuming 400 milligrams or less of caffeine per day will help you get benefits with out and adverse effects. Also, caffeine from more natural sources (like coffee or tea) is usually considered the better choice due to the fact that these products also have added antioxidants. Energy drinks with added sugars or as well as other mild stimulants is probably not the healthiest way to consume caffeine, but this also goes for coffee drinks with added high fat milk and flavored syrups. That being said, how much caffeine do certain beverages usually contain... Coffee (8oz): about 120mg Black or green tea (8oz): 40mg espresso (1oz): 60mg Cola (8oz): 30mg Energy drinks (8oz) 150mg As you can see, it would take around 3-4 cups of coffee to reach the definition for "moderate" caffeine consumption. Most people who consume caffeine regularly are probably at or below this level. What does caffeine do? Caffeine is a mild stimulant. The most noticeable effects are mental alertness and increased focus, while reduction in drowsiness, mild headaches, and mild muscle pain or fatigue. Caffeine will also slightly elevate the heart and respiratory rates, and it will also increase blood flow to most skeletal muscles. Contrary to popular believe, products with caffeine do not cause dehydration. they will slightly increase urination shortly after consumption, but most people who consume caffeine on a regular basis experience little to no diuretic effects. There are also symptoms related to caffeine withdrawal, but this usually happens when people are consuming over 400mg per day. Those suffering from caffeine withdrawal may experience irritability, anxiety, and drowsiness. When should you avoid caffeine? Caffeine in moderate consumption is relatively safe, but there are some populations who should avoid consuming it in order to prevent certain health risks. People with hear conditions should avoid consuming caffeine due to its affect on the circulatory system, and its ability to increase the heart rate. Caffeine may also aggravate certain digestive disorders such as acid reflux, irritable bowel syndrome, and Crohn's disease. Pregnant women should also avoid caffeine, but small amounts can be safe depending on a doctor's recommendation. Sources:
https://www.healthline.com/health/caffeine-effects-on-body http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20049372?pg=2 http://www.foodinsight.org/everything-about-caffeine-science-amount-safety
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