Do you have a cup of tea or coffee first thing in morning hoping that the caffeine will kick-start your day for you? You may drink a few more caffeinated beverages throughout the day.
What is the point?
Scientists at the FDA say that caffeine is a part of most healthy diets, but too much can pose a health risk. Depending on your body weight, the medications you take and how sensitive you are, “too little” may vary from one person to another.
Find out more about caffeine by reading the questions and answers below.
1. What foods and drinks contain caffeine?
Caffeine is found in plants that we use for coffee, tea, and chocolate. Caffeine is also present in plants that are used to flavor teas and coffees.
Foods and beverages can also contain caffeine.
2. How can you tell how much caffeine is in a beverage or food?
On the labels of many packaged foods containing caffeine (including beverages and dietary supplement), it is voluntary to state how much caffeine each product contains. When consuming a newly packaged food that contains caffeine, consumers should be cautious if the amount is not stated on the label.
Online databases provide caffeine content estimates for certain foods and drinks such as tea and coffee. The amount of caffeine in these brewed drinks can vary based on factors such as where and how coffee beans and leaves were processed, and how they are prepared.
A 12 ounce can contains between 30 and 40 milligrams. An 8 ounce cup green or black tea has between 30 and 50 milligrams. And an 8 ounce cup coffee is closer to 80-100 milligrams. Energy drinks contain caffeine in amounts ranging from 40-250mg per 8 fluid ounces.
3. Does “decaffeinated” coffee or tea mean that it does not contain caffeine?
No. Although they contain less caffeine, decaf coffee and teas still contain caffeine. Decaf coffee, for example, contains 2-15 milligrams of caffeine in an 8-ounce glass. You may want to stay away from these drinks if you have a strong reaction to caffeine.
4. How much caffeine can you consume?
The FDA cites 400 milligrams per day for healthy adults — that’s four to five cups of coffee — as a dose not associated with harmful, negative effects. There are wide variations in how people react to caffeine, and how quickly they break it down.
Some medications and certain conditions can make caffeine more potent. If you are pregnant, breastfeeding, trying to get pregnant or have another medical condition, you should also talk to your doctor about whether caffeine is something you need to avoid.
The FDA does not have a set level for children. However, the American Academy of Pediatrics discourages children and adolescents from consuming caffeine and other stimulants.
5. How can you tell if you have consumed too much caffeine?
Caffeine can be harmful if consumed in excess.
- insomnia
- jitters
- Anxiety
- Fast heart rate
- Uncomfortable stomach
- nausea
- A feeling of unhappiness
6. Is caffeine harmful to your health and wellbeing?
According to the FDA, toxic effects such as seizures can be observed when caffeine is consumed rapidly, which amounts to around 1,200 mg or 0.15 teaspoons of pure caffeine.
Pure and highly concentrated products of caffeine pose a serious threat to public health and have been responsible for at least two deaths here in the United States. The FDA has taken steps to protect consumers against these products.
The products are sold in bulk packaging, with thousands of servings, and can contain pure or highly concentrated coffee in liquid or powder form.
Even small doses of highly concentrated products can have dangerous side effects. One teaspoon of pure caffeine powder can be equivalent to 28 cups of espresso, while a half-cup of liquid caffeine products is the equivalent of over 20 cups. These amounts are toxic and can cause serious health effects, including death.
7. Does drinking caffeine replace sleep?
No. Caffeine may make you more alert and awake but it does not replace sleep. It can take up to six hours for the body to process half of what it has consumed. A cup of coffee consumed at dinner can keep you awake when it’s time to go to bed.
8. How can I reduce caffeine intake without experiencing unpleasant side effects?
It’s best to reduce your caffeine intake gradually if you are used to drinking it every day. If you stop abruptly, withdrawal symptoms can occur, including headaches, anxiety and nervousness. Contrary to alcohol or opioid withdrawal, caffeine withdrawal can be uncomfortable. Talk to your doctor about ways to reduce caffeine intake.
