Caffeine is the stimulant and one highly used drug across the world. Daily, billions of people consume this drug to alleviate fatigue, increase wakefulness, and improve focus and concentration. Amid any controversy and myths on how much caffeine is too much, evidence recommends that the moderate coffee consumption will bring both the benefits and the potential risks. But, the high caffeine consumption might not be very healthful. Additionally, trend of adding more caffeine to the drinks or snacks that don’t naturally have it has raised many apprehensions. Caffeine has got its perks, and can pose problems as well. Let us know how much of caffeine is good and if you want to curb your daily intake.
How much amount is safe for consumption?
Around 400 mgs of caffeine daily appears to be very safe for many healthy adults. That is an amount in 4 cups of the brewed coffee, 10 cola cans and 2 “energy shot” drinks. Remember that actual content of caffeine in beverages differs widely, particularly among the energy drinks. Even though use of caffeine might be safe for the adults, it is not the good idea for kids. Adolescents must limit their caffeine consumption and avoid mixing of caffeine with any other substances, like alcohol or snacks. It is very important to know how caffeine works and how it can impact your daily routine life.
Even among the adults, high caffeine use will cause some unpleasant side effects. Caffeine might not be the good choice for the people who are sensitive to its ill effects and who take medications. Pregnant women and breastfeeding mother must talk to their doctors regarding use of caffeine.
Common Sources
Caffeine naturally occurs in leaves, seeds and fruit of over 60 plant species, which includes:
- Tea leaves & buds
- Coffee beans
- Cacao beans
- Dola nuts
- Yerba mate leaf
- Guarana seeds
Caffeine in plants also acts as the natural pesticide and it paralyzes or kills insects that try to feed on it.
Food sources
The caffeine features in chocolate, coffee, and tea, and is added regularly to jelly beans, gum, water, waffles, marshmallows, sunflower seeds, syrup, and snacks. FDA recommends that the healthy adults limit of the caffeine intake to the maximum of 400 mg per day, around four or five cups of coffee. And this amount isn’t associated with the negative effects.
Does caffeine has any benefits?
Caffeine might have certain health benefits, however not all of them are confirmed by the research.
- Weight loss
Caffeine can boost weight loss and prevent weight gain, by: Stimulating thermogenesis, and your body generates more energy and heat from digesting food and Suppressing your appetite and reducing your desire to eat
- Migraine headache
- Nervousness
- Insomnia
- Restlessness
- Irritability
- Stomach upset
- Frequent urination and inability to control urination
- Muscle tremors
- Fast heartbeat
Even a small amount can make you jittery
Final thoughts
Some people are quite sensitive to caffeine compared to others. Suppose you are susceptible to any effects of caffeine, only small amounts —1 cup of tea or coffee —might prompt unwanted effects, like restlessness or sleep problems.