Published on September 01, 2023

Caffeine: How it impacts your health and wellbeing

We know that 9 in 10 people across the U.S. incorporate caffeine into their daily routine–whether that be through coffee, tea, energy drinks, supplements, soda, or a mixture of these things. (1) Caffeine has become an integral part of modern life, used to kickstart the day or as an afternoon pick-me-up. While caffeine is commonly labeled to improve focus and alertness in a person, too much can impact your health and well-being; this then prompts the question–how much caffeine is too much caffeine?

What is caffeine?

Natural caffeine is a stimulant derived from coffee beans, tea leaves, cacao pods, and kola nuts. Synthetic caffeine is commonly used in supplements, foods, and drinks to boost caffeine in the product. (2) The FDA advises that the average adult should limit their daily caffeine intake to 400 milligrams (mg); however, it’s important to note that this does not imply 400mg is the ideal. (3) Since individuals metabolize substances at varying rates, what might suffice as a single cup of coffee for one person might not be enough caffeine for another. Therefore, it’s crucial to monitor your daily caffeine consumption carefully. Some drinks and foods that contain caffeine are: (4)

  • Coffee: 8 oz of brewed coffee contains about 95mg of caffeine, and decaffeinated coffee contains about 4mg of caffeine.
  • Espresso: 1 shot of espresso contains about 65 mg of caffeine.
  • Tea: 8 oz of black tea contains about 47mg of caffeine, green tea contains about 28mg, and decaffeinated tea contains roughly 2 mg of tea.
  • Soda: A 12 oz can of regular or diet soda contains about 40mg of caffeine.
  • Chocolate (cacao): 1 oz of dark chocolate contains about 24mg of caffeine.
  • Energy Drinks: A standard 16 oz energy drink contains about 170mg of caffeine, and an energy shot contains about 200mg of caffeine.

What are the symptoms of consuming too much caffeine?

According to the FDA, drinking caffeine in moderation can be a healthy part of your diet. (3) Nevertheless, consuming too much caffeine can significantly impact your overall health. Some common symptoms of consuming too much caffeine are: (2)

  • Insomnia
  • Anxiousness
  • Rapid heart rate
  • Nausea
  • Upset stomach
  • Headache
  • Increased blood pressure
  • Increase in gastroesophageal reflux disease (GERD) and stomach ulcers

Individuals in sensitive populations, including those who are pregnant or breastfeeding, dealing with heart disease, sleep disorders, or taking specific medications, should consult a healthcare professional to understand how caffeine might impact them uniquely compared to the general population. Being part of such sensitive populations could lead to an earlier onset of symptoms related to excessive caffeine intake.

Finding a caffeine balance.

Finding the perfect balance for your body may be challenging for some people. Take note of what time you last consumed caffeine, or how much caffeine you consumed that day. If you notice you may be having symptoms of consuming too much caffeine, you may want to reevaluate your current habits. Start by slowly decreasing your daily caffeine amount. During this time, observe how your body feels and reacts to having less caffeine; this can help you find a suitable amount of caffeine. While it is important to know the maximum recommendation of caffeine the average adult should consume, it is equally important to pay attention to your body and know its limits.

If you have further questions about the impacts of consuming too much caffeine, please consult with your primary care provider. If you do not have a primary care provider, please contact AppInternal Medicine, AppFamily Medicine, Chestnut Ridge Medical, Baker Primary Care Center, or Elk River Medical to schedule an appointment.

References

  1. Is caffeine a friend or foe? American Heart Association. (August 8, 2022). https://www.heart.org/en/news/2022/08/08/is-caffeine-a-friend-or-foe
  2. Caffeine. National Library of Medicine Medline. https://medlineplus.gov/caffeine.html
  3. Spilling the Beans.S. Federal Food and Drug Administration. (December 12, 2018). https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much
  4. Caffeine. Harvard School of Public Health. (July 2020). https://www.hsph.harvard.edu/nutritionsource/caffeine/