caffeine

NOTE: This article is no substitute for sound medical advice. Please consult your Primary Medical Provider for all things health/wellness related.
Caffeine, usually in the form of coffee, tea, caffeinated sodas, and energy drinks, is often consumed to increase cognitive functioning and improve a bad mood. Indeed, many feel like they can’t function until they get their first cup (or two) of coffee. Caffeine can have these benefits—and more, as noted in this article about caffeine, stress and health—but there can be side effects to be aware of. Knowing how much may be too much can help you know when it might be time to pass on a refill.

The Perks
Many people simply love the taste and aroma of a good cup of coffee, and the caffeine that comes in coffee is an added bonus for those individuals. But there are many people who solely drink coffee or other caffeinated products for the jolt that it gives them.
Caffeine is a stimulant, and some studies show that small amounts of caffeine may improve your mental response time. Other studies show that caffeine doesn’t just give you a momentary mental boost, but also has long-term effects on thinking skills.

Side Effects of Overconsumption

Most adults don’t experience the effects of caffeine intoxication while drinking less than 250 milligrams of caffeine (about 2.5 cups of coffee) per day. You are more likely to experience negative side effects if you drink more than the recommended 400 milligrams per day.
The stimulant properties of caffeine increase your blood pressure and heart rate. Consuming too much may give you the “caffeine jitters,” which is that jumpy and slightly alarmed feeling. Larger amounts of caffeine may make you irritable, sleepless, and may even trigger anxiety and cause diarrhea. Other side effects include:
Headaches
Anxiety and nervousness
Frequent urination
Incontinence
Upset stomach
Heart palpitations or fast heartbeat
Muscle spasms
Itching/irritation

Caffeine often doubles as a diuretic, so it was once assumed that drinking too much coffee or other caffeinated beverages would cause dehydration. However, researchers found that your body adjusts to your caffeine intake, so drinking caffeinated beverages won’t increase your need for water.
Beware of caffeine pills and powders that promise to deliver a jolt quickly and effectively—they do exactly that. These products can deliver large doses of caffeine in a very short amount of time. People with underlying medical conditions should be particularly concerned as they could be more susceptible to the negative effects, such as heart palpitations, caffeine crashes, etc.

Side Effects of Too Much Caffeine—Are You Overdoing It?

What Amounts Are Considered Safe
If you have been wondering whether you need to curb your caffeine intake, first consider if you have noticed any particular sensitivities to caffeine. Take your medication use into consideration as well. Since caffeine can affect medication absorption and interact with certain medications, the following recommendations may or may not be appropriate for you (speak with your doctor).

General Population
Experts who study caffeine have agreed that consuming up to 400 milligrams of caffeine per day is safe for healthy adults. That’s roughly the amount of caffeine you get from four cups (not giant mugs) of coffee.

Pregnant/Breastfeeding Mothers
Breastfeeding or pregnant women may want to decrease that amount or skip caffeine altogether because, even though a mother may be able to handle the caffeine, baby’s barely developed metabolism still can’t. There is also conflicting evidence on whether caffeine consumption during pregnancy leads to adverse birth outcomes, and so the American College of Obstetricians and Gynecologists (ACOG) suggests only a “moderate amount” of caffeine during pregnancy. That is defined as less than 200 milligrams per day.

Children
Less is known about caffeine use in children under the age of 12. Iit is assumed that limiting or avoiding it is probably best. Since caffeine has an effect on the central nervous system as a stimulant, and children’s brains are more sensitive to caffeine than adults, it may cause hyperactivity, anxiety, and affect sleep patterns.
Currently, the U.S. Food and Drug Administration (FDA) has no guidelines for caffeine consumption, but other countries suggest that kids age 4 to 6 years should have no more than 45 milligrams per day (that amount can be reached by consuming one 12-ounce cola).
Most experts recommend no more than 400 milligrams of caffeine per day for most adults. That equates to about 4 8-ounce cups of brewed coffee; 5 shots of espresso or 2 energy drinks. The recommendation changes for children and pregnant women.

Reducing Your Caffeine Intake
Kicking the caffeine habit cold turkey isn’t recommended. Caffeine withdrawal can give you headaches, make you crabby, give you muscle aches, and generally make you feel miserable for a few days. The withdrawal symptoms will pass after a week or so- try blending regular caffeinated beverages with decaf for a few days might help with the transition.

In Closing

Caffeine is one of the most used and abused stimulants known to man. Caffeine also has a few good things about it also. Overconsumption of caffeine (as with all other things) can and will lead to some health complications, ranging from minor irritations to major health concerns. Caffeine is also a comfort food for people in all walks of life, often embodying good times, camaraderie, etc.
As always people, know your body. Know how your body will react to caffeine. Overconsumption of caffeine can bring complications (including death) and inconveniences into your life.

SOURCES

[1] https://www.healthline.com/nutrition/caffeine-side-effects
[2] https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678
[3] https://www.caffeineinformer.com/harmful-effects-of-caffeine
[4] https://www.healthline.com/nutrition/top-13-evidence-based-health-benefits-of-coffee
[5] https://www.ncbi.nlm.nih.gov/books/NBK202224/
[6] https://www.healthline.com/health/childrens-health/experts-when-can-kids-drink-coffee