CAFFEINE
WHAT IS CAFFEINE?
Caffeine is a chemical that is found naturally in some plants, notably coffee beans and tea leafs. It can also be produced artificially and added to foods or beverages. Caffeine is a stimulant and a diuretic. It is not stored in the body, so it is excreted through the urine several hours after consumed.
CAFFEINE PROS:
Energy Enhancement – Because caffeine is a stimulant, consuming a caffeinated drink when tired can cause a temporary feeling of increased energy and mental alertness.
Antioxidant Protection – Because caffeine contains antioxidants, drinking caffeinated beverages can protect our cells from free radical damage.
CAFFEINE CONS:
Disrupted Sleep – Relying on caffeine to stay awake and alert can disrupt sleep, especially for individuals who excrete caffeine slower than average. To avoid caffeine-related insomnia, it is a good rule to limit caffeine consumption to morning hours only.
Weight – Even though caffeine can act as appetite suppressant, there is little evidence that using caffeine as part of a weight loss strategy leads to weight loss or to keeping weight off.
Bone Mass Density – Large amounts of caffeine may decrease bone mass by interfering with the absorption of calcium.
Other Potential Side Effects – Caffeine may cause increased heart rate, moderately higher blood pressure, headaches, anxiety, acid reflux, nausea, and more frequent urination.
CONSUMPTION GUIDLEINES:
Safe Intake – Most adults with overall good health can safely consume 300-400mg of caffeine per day without any adverse effects.
Pregnancy – It is recommended that women who are pregnant or trying to become pregnant should consume no more than 200mg of caffeine per day, as more may increase risk for miscarriage.
CAFFEINE CONTENT OF BEVERAGES:
Espresso 1 oz – 40-75 mg
Generic brewed coffee 8 oz – 95-200 mg
Black tea 8 oz – 14-61 mg
Starbucks coffee 16 oz – 330 mg
Dunkin Donuts coffee 14 oz – 178 mg
Green tea 8 oz – 35-60 mg
Diet Coke 12 oz – 47 mg
Diet Pepsi 12 oz – 35 mg
5-Hour Energy 1.9 oz – 208 mg
Monster Energy 16 oz – 160 mg