Health Tips > Nutrition Bites > What's the Healthiest Caffeine Intake Level for the Average Adult?

What's the Healthiest Caffeine Intake Level for the Average Adult?

Eighty percent of Americans consume caffeine every day. The FDA classifies caffeine as both a drug and food additive. Caffeine occurs naturally in many plants, including coffee beans, tea leaves and cocoa beans. It is artificially added to many other food products including a variety of beverages. Caffeine is also found in many weight loss pills and over the counter pain medicines.

Caffeine has many effects on the body, including stimulating the central nervous system, releasing free fatty acids from fatty tissue and affecting the kidneys by increasing urination leading to dehydration. For most healthy adults, moderate doses of caffeine—200-300 mg/dl—are not harmful. However, too much caffeine, more than 500-600 mg/day, may cause insomnia, nervousness, stomach pain, muscle tremors and rapid heartbeat. Read more about caffine and how much you should be consuming from Cooper Clinic Nutrition Services.

Are you a caffeine fiend? Here are some common sources of caffeine that you might be consuming regularly:

Drip brewed coffee (8 oz. cup) 100 mg
Brewed black tea (8 oz. cup) 50 mg
Caffeinated sodas (12 oz. can) 40-50 mg
Super caffeinated colas (12 oz. can) 70 mg
NoDoz / Vivarin (tablet) 200 mg
Energy Drinks (one can) 80 mg
Special Dark Chocolate bar 31 mg

There have been numerous studies on caffeine during the past 30 years in an attempt to determine its exact effects on the body. Several studies pointed to caffeine’s negative effect on the nervous system and how it can increase anxiety and stress, as well as inhibit sleep and food cravings. Some studies have shown coffee and caffeine to have some medical benefits. Through all the research one thing is very clear: only consume moderate amounts of caffeine as the long-term effects are still being studied.

Curbing your caffeine habit may be in order if you are consuming four or more servings per day. An abrupt decrease in caffeine may cause headaches, fatigue, irritability and nervousness. Usually these symptoms are mild and resolve after a few days. Here are a few ways to decrease your caffeine intake:

Drink one fewer caffeinated beverage or use a smaller cup each day.
Choose decaffeinated options as you will still enjoy the taste of the beverage.
Brew for less time, which cuts down on the caffeine content, or choose herbal drinks with no caffeine.
Introduce water into your routine. Regular intake of water will help the kidneys clean out your system and rehydrate your body.
Be sure to allow more down time, especially if caffeine has been your source of energy. Most adults need seven to eight hours of sleep each night.

If you are like most adults, caffeine is a part of your daily routine. Most often it does not pose a health risk but try to be mindful when you might need to curtail your caffeine habit.

For more information about Cooper Clinic Nutrition Services, click here or call 972-560-2655.