November 18, 2024
Most of us find comfort in our morning “eye opener” or the afternoon "pick me up." We have a coffee shop on every corner and energy drink displays in every store. In a world that seems to move faster and faster, many of us turn to some chemical assistance and extra grounds to help us manage the daily grind.
There are positive and negative effects with caffeine. As with most substances, we need to handle caffeine with moderation. According to a recent American Medical Association (AMA) article, "about 85% of adults consume 135 milligrams of caffeine daily in the US. This is equivalent to 12 ounces of coffee". A cup of coffee generally contains between 100 and 200 mg of caffeine; typically, less than 400 mg of caffeine per day is considered safe. The amount of caffeine in tea or coffee varies depending on the brewing method and the type of beans or leaves used.
Caffeine Boosts
Increased alertness — Because caffeine is a stimulant, individuals may experience increased alertness from elevated dopamine in the brain.
Cognitive function — Caffeine may help depression. The increase in dopamine production elevates mood and plays a role in motivation and learning.
Athletic function — Athletes may experience improved endurance and speed for several hours after caffeine ingestion.
The Bitter Truth
Low birth weight in babies — Recent pregnancy data found that even a moderate intake of 100-200 mg of caffeine daily may result in low birth weight.
Headaches — These are a symptom of withdrawal when an individual is coming off ingesting high doses of caffeine daily.
Worsen insomnia — Individuals who have insomnia or difficulty sleeping at night should limit their caffeine intake after noon.
Anxiety — Because caffeine is a stimulant, nerve receptors can get overexcited, causing an anxious or “jittery” feeling.
Examples of Drinks and Their Caffeine Content
Coffee: An eight-ounce cup has about 95 to 200 mg of caffeine.
Tea: An eight-ounce cup contains around 14 to 60 mg of caffeine.
Cola: a 12-ounce can of cola has roughly 22 mg of caffeine.
Energy drinks: eight-ounce energy drinks have between 70 and 100 mg of caffeine
Energy shots: An energy shot under two ounces contains roughly 200 mg of caffeine.
If you’re considering cutting back on caffeine, doing so gradually can help minimize withdrawal symptoms like headaches and fatigue. If you think you are consuming too much caffeine (generally more than 2 cups of coffee per day or more than 400 mg of caffeine of any source), reducing your intake by a cup of coffee or 50-100 mg each week is a good strategy.
Nicole Clark, MD, FAAN is a neurologist at St. Peter's Health Medical Group. She is a member of the American Association of Neuromuscular and Electrodiagnostic Medicine, American Academy of Neurology and the American Medical Association.