Caffeine lacks the social stigma and many of the damaging effects to your health attributed to street drugs. However, the caffeine in soda, coffee and tea can be addictive --- you can even build up a tolerance to caffeine. You may even experience symptoms of withdrawal after you curb your caffeine intake or give it up altogether.
About Caffeine
Caffeine is a substance found in more than 60 different types of plants, some of the more familiar being kola nuts, coffee beans and tea leaves. Caffeine can also be produced synthetically. Caffeine is a drug that stimulates your central nervous system, increasing your metabolism and heart rate. It may also act as a diuretic and make you urinate more frequently. Most Americans consume caffeine regularly, be it through a cup of coffee, a caffeinated soft drink or an energy drink. Caffeine is behaviorally addictive, insofar as you may rely on it for a quick boost of physical energy and mental alertness, and users can also become physically dependent on the drug.
Caffeine Withdrawal
If you cut down on your caffeine intake suddenly, you may experience headaches, irritability, tiredness, depression, nausea, vomiting and stiff or painful muscles. These symptoms generally appear 12 to 24 hours after you decrease or abstain from caffeine. Symptoms of caffeine withdrawal are usually mild and typically go away after a few days.
Lowering Intake
If you're concerned about getting too much caffeine, take small steps to reduce your daily intake. Read the labels on the drinks you buy so you can determine how much caffeine you consume. Decrease intake gradually. Start by cutting down on one caffeinated drink a day, or consume smaller portions. Choose caffeine-free sodas and beverages, which taste the same as their fully caffeinated counterparts. Make sure you consider the caffeine you get from other sources, such as over-the-counter medications. Some pain relievers may contain up to 130 mg of caffeine in two tablets.
Caffeine Safety
Most people can drink one or two cups of caffeinated soda, coffee or tea and experience only minor unpleasant side effects such as irritability, nervousness and gastrointestinal upset. Moderate use is considered to be 200 to 300 mg of caffeine a day, which is safe for most healthy adults. However, 500 to 600 mg of caffeine per day may qualify you as a heavy user. The caffeine content in soda is far less than you find in a cup of coffee, which can contain between 102 and 200 mg of caffeine. Coffee drinks in larger serving sizes can have more than 300 mg of caffeine per every 16 oz. The caffeine content in soda varies depending on brand; colas and diet soft drinks typically contain 35 to 54 mg of caffeine in every 12-oz. can.
References
- "U.S. News and World Report"; 6 Signs of Caffeine Addiction; J. Payne; June 2009
- Tufts Medical Center: The Highs and Lows of Caffeine; G. Zyla; 2011
- Center for Science in the Public Interest: Caffeine Content
- MayoClinic.com: Caffeine: How Much Is Too Much?; March 2011
- MedlinePlus Medical Encyclopedia: Caffeine in the Diet; May 2011
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