According to the Food and Drug Administration, 90 percent of people across the world use caffeine. In the United States, approximately 80 percent of adults consume caffeine every day, with an average intake of 200 mg. Caffeine is classified as a central nervous stimulant, which means that it affects your brain, spinal cord and nerves. The main reason people consume caffeine in the diet is to experience an increase in alertness.
Sources
Caffeine occurs naturally in more than 60 plants, including coffee beans, tea leaves, cocoa beans and kola nuts. The caffeine from these plants is used to make coffee, tea, chocolate, cocoa, energy drinks and several different kinds of soda. Caffeine is also added to pain relievers, appetite suppressants and cold medications. According to Kids Health, natural caffeine tastes bitter, although most caffeinated drinks have undergone such extensive processing that much of this bitter taste is removed.
Caffeine Recommendations
MayoClinic.com defines 200 to 300 mg of caffeine, the amount contained in approximately three to four 8 oz. cups of coffee, as moderate caffeine intake. Caffeine intake between 500 and 600 mg per day is defined as heavy caffeine use. This amount of caffeine may have adverse side effects.
Side Effects
Caffeine is a natural diuretic, so people who consume caffeine in the diet often experience increased urination. If lost water is not replenished, caffeine may cause dehydration. Some people are more sensitive to the effects of caffeine than others. People who are sensitive to caffeine may experience increased heart rate, nausea, anxiety, restlessness, depression, tremors and difficulty sleeping. Caffeine also triggers the release of acid in your stomach, which can trigger symptoms of heartburn or indigestion.
The cessation of caffeine intake has also been linked to several withdrawal symptoms, including headaches, drowsiness, irritability, nausea and vomiting. If you wish to reduce the amount of caffeine you consume, do so gradually to avoid any withdrawal symptoms.
Considerations
Caffeine can trigger the loss of calcium from the body. Because of this, teenagers or young adults who consume caffeine-rich beverages regularly, rather than milk, may be at increased risk of losing bone density and developing osteoporosis. If you drink caffeine regularly, it is important to increase your intake of calcium-rich foods, such as milk and yogurt, to avoid significant calcium loss.
Caffeine can also aggravate certain conditions, such as anxiety and heart problems, and may interact with certain medications. If you have underlying health issues or take medications, you should talk with your doctor about whether it is safe to consume caffeine in your diet.
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