When you need an energy boost, caffeine can increase your alertness and stave off fatigue. But if you experience negative side effects, the consequences of ingesting caffeine might outweigh its benefits. Weigh the beneficial effects caffeine provides against its negative health consequences to determine whether it's best to eliminate caffeine from your diet.
Caffeine Sensitivity
Two key factors determine the effect caffeine has on you. First, caffeine affects everyone differently. Some people who are highly sensitive to caffeine might experience dramatic effects from low dosages. For example, a single cup of coffee can cause restlessness and sleep problems for people with caffeine sensitivity.
Excessive Caffeine Intake
The second key factor is the amount of caffeine you ingest. If your overall caffeine intake is less than 300 mg a day -- roughly the amount of caffeine you get from 2 to 4 cups of brewed coffee -- you're in a safe range. Unless you're sensitive to caffeine, you should experience no ill effects. But if your caffeine intake is more than 500 mg a day, you might experience nervousness, insomnia, restlessness, irritability, increased heartbeat, stomach upset or muscle tremors, according to MayoClinic.com. Excessive caffeine intake also can cause excessive urination, anxiety and depression.
Considerations
If you can get the same boost of energy from eating a healthy snack, such as raw vegetables and dip, skip the caffeine. Its beneficial effects don't outweigh its negative consequences. But if a small amount of caffeine improves your day with minimal negative side effects, there's no medical reason for you to quit, provided you stay within the recommended range of 200 to 300 mg of caffeine per day.
Expert Insight
If you have a sleeping disorder, high blood pressure, heart condition or peptic ulcers, or if you are pregnant or nursing, eliminate caffeine from your diet, unless your doctor says otherwise. According to MedlinePlus, you should reduce your caffeine intake gradually to minimize the negative effects of abrupt withdrawal, which include drowsiness, irritability, nausea, headaches and vomiting.
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