Conflicting reports by media may have you wondering if caffeine is OK to consume or if you should avoid it. A number of foods and medications contain caffeine, including certain beverages, chocolate and over-the-counter pain relievers. Caffeine is considered a drug, since it affects the central nervous system. Despite some possible benefits to taking caffeine, health experts say there's a limit on how much you should consume per day to avoid side effects.
Recommendations and Amounts
Caffeine is generally considered safe in moderate amounts. A moderate amount for adults is between 200 and 300 mg per day, while teens should aim to take in 100 mg or less. Caffeinated soda contains between 38 and 55 mg per 12-oz. serving. Energy drinks can contain up to 160 mg per 16 oz. Black, drip coffee averages 115 mg per 5 oz., while 12 oz. of iced tea contains about 70 mg. Dark chocolate contains relatively little caffeine at 20 mg per ounce, and milk chocolate even less at 6 mg per ounce. One recommended dose of over-the-counter pain medication can contain as much as 200 mg of caffeine.
Positive Benefits
Once caffeine enters the bloodstream, it stimulates the brain, making you feel more alert. Caffeine also stimulates your pulse rate and stomach acid production, breaks down fatty acids and increases your blood pressure. This activity results in you feeling more energized. It only takes, however, about four days for your body to get used to the effects of caffeine; at that point, your body's reactions stabilize after caffeine intake. Caffeine appears to enhance performance during endurance sports by encouraging your body to use fat as a fuel source, rather than glycogen, your body's primary source of energy. Once glycogen is depleted, exhaustion sets in. If your body is using fat as energy, your stores of glycogen diminish more slowly, allowing for prolonged exercise. Athletic administrating bodies have set limits on how much caffeine an athlete can consume before an event before it is considered doping, leaving the athlete eligible for disqualification.
Side Effects
Caffeine's side effects are numerous, though they tend to be mild. Higher than recommended doses of caffeine can lead to jitters, anxiety, headaches and dizziness. Low calcium intake may be related to high caffeine intake, which poses a threat to bone and development health; however, the relation may be due to people drinking caffeinated beverages in place of calcium-rich beverages, rather than chemical activity on the part of caffeine. Those who consume their recommended daily allowance of calcium do not appear to have bone fragility or calcium absorption issues due to caffeine consumption. As a drug, caffeine is addictive. As little as 100 mg per day can be addictive; withdrawal symptoms can include headaches, tiredness and irritability.
Caffeine and Sleep
As a stimulant, caffeine can have a negative effect on sleep. Tiredness is your body's natural way of telling you it needs to rest, but stimulants can get in the way of that message. Caffeine, even in moderate doses, can disturb your sleep cycle, cause insomnia and cause excessive urination, causing you to wake several times per night. Avoiding caffeine, including coffee, chocolate, caffeinated beverages and medications, several hours before bedtime can help you get a good night's sleep.
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