The effects of caffeine range from mild withdrawal symptoms to coma and death, although the latter are far from common. Caffeine is the only other drug besides quinine that is frequently added to foods and beverages. To protect yourself from from potentially dangerous side effects, limit your daily caffeine intake to 300 mg.
Focus and Cognition
Caffeine's stimulant effects are a double-edged sword. On the positive side, caffeine improves focus, increases energy levels and benefits mood. However, caffeine does not necessarily improve cognitive functioning. A 2008 study by researchers at the University of California San Diego found that caffeine may actually impair memory when compared with naps, which were shown to increase both focus and memory. Excessive caffeine consumption can cause negative side effects related to nerve functioning, such as insomnia and irritability.
Benefits
Some studies have shown that moderate caffeine use may be beneficial. According to the Center for Science in the Public Interest, moderate caffeine usage may reduce the chances of developing Parkinson's disease, gallstones, Alzheimer's disease. Doses as minimal as 25 to 50 mg each day may provide beneficial effects on focus and energy, as noted in the book "The Caffeine Advantage." And although caffeine consumption has not been proven to significantly improve weight loss, it may help dieters to maintain any weight loss they have achieved, notes MayoClinic.com.
Dangers
Despite its benefits, caffeine is a drug and can be dangerous when overused, just like any other drug. In November 2010, a 23-year-old British man died from a lethal dose of caffeine powder. Combining caffeine with other substances, like alcohol, can also cause serious side effects. Pregnant women should also limit their caffeine intake, due to potentially serious side effects on the fetus. Women who want to become pregnant should also consider decreasing their caffeine intake, since it may cause temporary infertility, notes CSPI.
Recommended Amount
Stay on the safe side and limit your consumption to 300 mg per day. A standard cup of coffee can contain anywhere from 100 to more than 300 mg of caffeine. As noted by CSPI, one 16 oz. cup of coffee from a coffee shop might far exceed 300 mg of caffeine. To avoid side effects, avoid consuming more than 500 to 600 mg per day, which may cause insomnia, anxiety, irritability and difficulty focusing. If you need to cut back, do so gradually, because withdrawal can cause headaches, fatigue and nervousness.
References
- Center for Science in the Public Interest: Food Additives
- "Behavioural Brain Research"; Comparing the Benefits of Caffeine, Naps and Placebo on Verbal, Motor and Perceptual Memory; Sara C. Mednick, et al.; November 2008
- MayoClinic.com; Caffeine: How Much is Too Much?; March 2011
- "The Caffeine Advantage"; Bennett Allan Weinberg and Bonnie Bealer; 2002
- MayoClinic.com; Caffeine: Can It Help Me Lose Weight?; Katherine Zeratsky; May 2011
- ABC News; Massive Dose of Caffeine Kills British Man; Kim Carollo; November 2010
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