Caffeine is a mild stimulant found in many common foods and over-the-counter drugs. While safe in moderation, caffeine can cause unpleasant effects when consumed in excess. Understanding your own body's reaction to caffeine is essential for preventing side effects. To avoid complications, ask your doctor before consuming caffeine if you suffer from a chronic health condition like heart disease.
Sources
Caffeine is a staple in the typical American diet. It occurs naturally in chocolate, tea and coffee, and is also present in some herbal supplements like guarana. In addition, caffeine may be added to soda, energy drinks and over-the-counter medications. Mayo Clinic states that some medications contain up to 130 mg per dose.
Side Effects
The Mayo Clinic defines moderate caffeine use as 200 mg to 300 mg per day, which is equivalent to two to four cups of coffee. Heavy caffeine consumption of 500 mg or more may lead to side effects like restlessness, stomach upset, insomnia and muscle tremors. While not addictive in the traditional sense, caffeine can be habit-forming when consumed frequently in large quantities. According to Science Daily, withdrawal symptoms like headache, fatigue and irritability often occur when quitting caffeine after prolonged use. These symptoms are thought to be connected to physiological changes in the brain, such as increased blood flow and altered brain waves.
Application
For most people, 200 mg or 300 mg of caffeine per day is not likely to cause health problems. Because many over-the-counter drugs and foods contain caffeine, it's important to monitor your overall daily intake by reading ingredient labels. Combining caffeine with other stimulants increases the risk for side effects like insomnia and nervousness. If you depend on caffeine to avoid withdrawal symptoms like headache and fatigue, consider cutting back your daily dose. Gradually replacing caffeinated drinks with herbal tea, decaffeinated coffee and other caffeine-free beverages can help curb cravings.
Considerations
Caffeine is included in Food and Drug Administration's generally recognized as safe, or GRAS, list. Still, it may be unsafe for people with certain health conditions. If you suffer from heart disease or hypertension, talk to your doctor about how much caffeine you can safely consume. Because everyone responds differently to caffeine, even small doses can trigger side effects for some people.
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