Americans love their caffeine, consuming about 45 million pounds yearly, according to the Neuroscience for Kids website. And coffee is the No. 1 source of that caffeine. In moderation, both coffee and caffeine have health benefits. However, excess consumption of caffeine is associated with the uncomfortable risk of withdrawal.
Coffee Benefits
Coffee is high in anti-oxidants, substances that protect your cells from harmful molecules called free radicals, according to the website Coffeescience.org. Caffeine is the main active ingredient in coffee, and Harvard Health Publications notes that the combination of coffee and caffeine in small doses can reduce your risk of developing type 2 diabetes, gallstones and damage from liver disease. However, research is ongoing to determine the exact benefits associated with these health conditions. For a short-term mental boost, a cup of coffee helps you focus and fight fatigue, but what goes up, must come down.
The Crash
The caffeine in coffee enters your bloodstream within 15 minutes of consumption. It takes approximately six hours for half of the caffeine to be eliminated from your body. The more you drink, the longer it takes to process out. High intake on a regular basis may lead to withdrawal symptoms, which can develop if you go without drinking any coffee for 12 to 24 hours. Drinking a lot of other caffeine-containing beverages, such as sodas and energy drinks, can have the same effects on your system. Caffeine crash symptoms can cause irritability, sleep disturbance, fatigue, headache and cognitive delays.
Moderate Consumption
Your tolerance for caffeine may vary from that of other coffee drinkers, but the average safe dose is 200 to 300 mg per day, according to the Mayo Clinic website. This equates to no more than four cups of coffee at 8 oz. per serving. A 12-oz. serving of caffeinated soda has 22 to 71 mg of caffeine, and a 6-oz. serving of tea has 10 to 90 mg. If you find yourself consuming more than 500 to 600 mg of caffeine a day you may have more serious withdrawal symptoms like muscle tremor, stomach upset and racing heartbeat. Consult your physician for recommendations to reduce your caffeine intake safely.
Avoiding Caffeine Crash
Gradually cut your caffeine consumption each day if you drink too much coffee or caffeine-containing beverages. Give yourself an energy boost with healthy foods such as fruits, vegetables and whole grains. These foods are natural energy sources and when eaten in small portions throughout the day they can help you stay alert without causing a crash, notes the Bastyr Center for Natural Health in Seattle, Washington. A cup of coffee to start your day is generally harmless, but consult your physician for the recommendations based on your health.
References
- National Sleep Foundation; Caffeine and Sleep; Greg Belenky, MD
- Bastyr Center for Natural Health; Avoid The Caffeine Crash; Kathleen Finn; April 8, 2010
- MayoClinic.com; Caffeine; How Much is Too Much?; Mayo Clinic Staff; March 2011
- John's Hopkins Medicine; Caffeine Withdrawal Recognized as a Disorder; Roland Griffiths; September 29, 2004
- Johns Hopkins Bayview Medical Center; Information About Caffeine Dependence; 2003
- Neuroscience for Kids: Caffeine
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