Dispelling Myths About Caffeine

If you believe the hype, caffeine is either a miracle drink that skyrockets energy levels and causes painless weight loss or a dangerous drink that can cause weak bones and has risky stimulant effects in children as well as adults. As with most things, the truth about caffeine lies somewhere between the hype and the dire warnings. Many of the enduring caffeine myths contain a kernel of truth as well as a dollop of misinformation.

Myth: Caffeine Is Safe in Pregnancy

Caffeine classifies as a drug, even though people often don't think of it that way. Pregnant women may drink soda or drinks high in caffeine without realizing that caffeine can, indeed, cause harm during pregnancy. Caffeine crosses the placenta to reach the developing fetus and may decrease blood flow necessary for proper fetal growth and development, which could cause miscarriage. Amounts greater than 200 milligrams per day increase the risk, although a Kaiser Permanente study published in the March 2008 "Journal of Obstetrics and Gynecology" reported that even amounts less than 200 milligrams increased the chance of miscarriage by 42 percent. This was lower than the more than double rate of miscarriage in women who consume more than 200 milligrams of caffeine per day. The March of Dimes recommends keeping coffee consumption below this amount, which equals approximately one 12-ounce cup of coffee.

Myth: Caffeine Is a Harmless Stimulant

Caffeine is a central nervous system stimulant, which means that it increases alertness, combats fatigue and may increase your energy levels. In moderate quantities, this can provide a pick me up to help you start your day, if you're an adult. But between 30 and 50 percent of adolescents and young adults also consume large amounts of caffeine in the form of energy drinks, according to a University of Miami study reported in the March 2011 issue of "Pediatrics." For children and adolescents, particularly those with seizure disorders, behavioral issues, diabetes or heart problems, energy drinks containing large amounts of both caffeine and sugar can exacerbate health problems. In 2007, 46 percent of the 5,448 reported caffeine overdoses occurred in those under age 19. Children should not consume energy drinks, even those packaged to appeal to them. Adolescents and their families should be aware of the possibility that caffeine could worsen disease symptoms or cause heart problems in young people with undiagnosed heart conditions.

Myth: Caffeine Has Weight-Loss Benefits

Caffeine does have weight-loss benefits, but unfortunately the effects aren't terribly significant. Adding 100 milligrams of caffeine to your daily intake may burn between 75 to 100 extra calories per day, author Jane Brody reports in the August 2008 issue of "The New York Times," but this amount has no effect on long-term weight control. Registered dietitian Katherine Zeratsky of the Mayo Clinic says that caffeine may have some effect as an appetite suppressant and diuretic, but not enough to cause permanent fat loss. Pills that promise weight loss from caffeine may have serious or potentially dangerous side effects and should be avoided.

Myth: Caffeine Destroys Your Bones

Caffeine may affect calcium absorption, which could affect bone loss, but you can offset this potential effect easily by including extra calcium in the form of 1 to 2 tablespoons of milk or cream in your coffee, Brody quotes Dr. Robert Heaney of Creighton University as saying in the August 2008 "New York Times" article. Keeping caffeine intake below 300 milligrams per day and getting adequate calcium should compensate for calcium loss due to caffeine intake, according to a Washington State University article published in the November 2001 issue of "The American Journal of Clinical Nutrition."