What is Caffeine?
Caffeine is a substance that is found naturally in some plants. It can also be produced artificially and added to foods or beverages.
Caffeine is a stimulant and a diuretic. When consumed, caffeine is absorbed and passes into the brain.
It is not stored in the body, so it is excreted through the urine several hours after consumed.
When Can Caffeine Be Harmful?
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 reduce fertility or fetal growth.
Disrupted Sleep – Relying on caffeine to stay awake and alert can disrupt sleep, especially for individuals for whom caffeine exits their body more slowly than average.
When Does Caffeine Not Help?
Weight – There is little evidence that using caffeine as part of a weight loss strategy leads to weight loss or to keeping weight off.
High Blood Pressure – Caffeine can produce a moderate increase in blood pressure, although it will not cause high blood pressure by itself.
Bone Mass Density – Large amounts of caffeine may decrease bone mass by interfering with the absorption of calcium.
Potential Side Effects – Caffeine can cause increased heart rate, difficulty sleeping, nausea, and more frequent urination.
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