Is More Caffeine In Your Diet Better?

When it comes to caffeine, you can have too much of a good thing. While caffeine produces several positive effects, getting too much of it can have numerous adverse effects. Although the amount of caffeine a person can consume varies according to individual factors, MayoClinic.com advises that most people should limit caffeine consumption to 500 to 600 mg a day or less.

Effects of Caffeine

Caffeine speeds up the functions of the central nervous system. It provides increased energy and alertness. However, the risk of experiencing adverse effects of caffeine increases as your caffeine intake increases. Adverse effects of caffeine vary, but may include irritability, jitteriness, nervousness or anxiety, headaches, upset stomach, excessive sweating or muscle tremors. Caffeine also is likely to cause sleep problems, especially if you consume it right before going to bed. These adverse effects can last up to 14 hours, according to the American Academy of Sleep.

Caffeine and Weight Loss

It is possible that caffeine assists in weight loss by suppressing the appetite and increasing the speed at which your body burns calories. However, the medical establishment has yet to confirm these effects. As of June 2011, no scientific evidence suggests that increasing your caffeine consumption will result in a significant or permanent weight loss. In addition, many caffeinated beverages, such as specialty coffees or sodas, contain large amounts of sugar, which may undo any of caffeine's small positive weight-loss effects. If you are on a diet and trying to lose weight, focus on your overall calorie consumption and activity levels rather than relying on large amounts of caffeine to spark weight loss.

Considerations

Due to different biological factors and lifestyles, caffeine affects everyone in a slightly different way. While some individuals may be very sensitive to the effects of caffeine, others may be able to consume large amounts without any noticeable changes. Instead of relying on general guidelines to determine how much caffeine to consume, listen to what your body is telling you. Avoid consuming amounts that produce undesirable effects. If you have any specific health concerns about getting too much caffeine, talk to your doctor.

Warning

Regularly consuming large amounts of caffeine may cause you to become physically tolerant or dependent. This means you will begin to need larger amounts of caffeine to experience the same effects you used to, and you may experience unpleasant withdrawal effects when you stop. These withdrawal effects vary in intensity, but often include headaches and feelings of fatigue, depression or irritability. If you believe you may be dependent of caffeine, gradually lowering your consumption of caffeine instead of suddenly stopping it may reduce the likelihood of you experiencing withdrawal effects.