Side Effects of Caffeine

University Health Service

Side Effects of Caffeine

Caffeine is a plant product that is most commonly found in coffee beans, tea, energy drinks, soft drinks, cocoa and chocolate. Caffeine is also found in some prescription and non-prescription drugs, including cold and allergy medications and pain relievers.

Why do some people use caffeine?

Caffeine acts as a stimulant by exerting an effect on the central nervous system. The effects of caffeine on the body may begin as early as 15 minutes after ingesting and last up to six hours.

Is caffeine safe?

Caffeine is recognized as an addictive substance by the World Health Organization (WHO). However, when consumed in moderate doses (up to 400 mg per day, or four to five 8-oz cups of coffee), caffeine can help some people feel more alert and less sleepy. Most individuals consuming moderate amounts will experience few, if any, negative side effects.

What are the health benefits of caffeine?

Caffeine may reduce the risk of developing certain neurological disorders such as Parkinson's and dementia as well as certain oral cancers. Caffeine-containing products such as coffee, teas, and chocolate are rich sources of antioxidants and phytonutrients which may have health-promoting effects. 

What are the negative side effects?

Caffeine may increase blood pressure, body temperature, blood flow to the skin & extremities, blood sugar levels, stomach acid secretion and production of urine (it acts as a diuretic).

People may experience dizziness, hypoglycemia, fruit- breath odor, troubled breathing, muscle tremors, nausea, diarrhea, increased urine, ketones in urine, drowsiness, thirst, anxiety, confusion, irritability, insomnia, changes in appetite, dry mouth, blurred vision, jitters and cold sweats.

Too much caffeine may lead to sleep deprivation and a tendency to disregard the normal warning signals that the body is tired and needs rest.

Caffeine does not replenish energy or prevent emotional fatigue; food and sleep are the only remedies for these. When normal sleeping patterns are continually disrupted, mood depression may occur.

Too much caffeine may also lead to anxiety-related feelings such as excessive nervousness, sweating, and tremors.

If you want to avoid some of the unintended side effects of caffeinated beverages (e.g., jitters or sleeplessness), switching to decaffeinated drinks may help.

Are there long-term health risks?

While consuming moderate amounts of caffeine does not seem to have long-term detrimental effects, consuming large amounts of caffeine (1000 mg or about ten 8-oz cups of coffee a day) on a regular basis may be linked to fertility issues, increased episodes of heartburn, and changes in bowel habits.

People who take medications for depression, anxiety or insomnia, high blood pressure, other heart problems, chronic stomach upset or kidney disease should limit caffeine until discussing the matter with a clinician.

Does caffeine improve athletic performance?

Study results in this arena are mixed. There is some evidence to support the use of caffeine to enhance athletic performance, but it is highly individual.

Can caffeine help a person 'sober up'?

Contrary to popular belief, drinking coffee will not help someone who is intoxicated become sober.

What is caffeine withdrawal?

People who stop drinking caffeinated drinks may notice several side effects, especially if they are used to consuming large amounts of caffeine.

Some symptoms of caffeine withdrawal include headaches, irritability, nervousness, nausea, constipation, and muscular tension. These symptoms usually appear about 12-24 hours after someone has stopped consuming caffeine and usually last about one week.

It is recommended that you gradually decrease your caffeine intake to avoid withdrawal symptoms. 

Is it okay to have caffeine during pregnancy?

Some studies show an association between high doses of caffeine and an increased rate of miscarriages, premature deliveries or low birth weights.

However, complicating factors such as smoking and alcohol use were not accounted for in these studies. In very high doses, caffeine can affect fetal breathing and heart rate.

One 8-oz cup of coffee per day during pregnancy is generally considered safe.

If you are pregnant or planning to become pregnant, please discuss caffeine intake with your clinician. 

Where can I get more information about caffeine content?

The Center for Science in the Public Interest lists caffeine content of food, drink and non-prescription drugs.

Caffeine Informer provides a fun calculator and other tools.

For coffee, caffeine content varies depending on the type of bean, quantity used, how finely beans are ground and brewing time.

For non-prescription drugs, it's a good idea to read labels.

Источник: https://uhs.umich.edu/caffeine

Caffeine

Side Effects of Caffeine

Caffeine is a drug found naturally in the leaves and seeds of many plants. It's also made artificially and added to some foods and drinks. Caffeine (pronounced: ka-FEEN) is a drug because it stimulates the central nervous system, causing increased alertness. Caffeine gives most people a temporary energy boost and improves mood.

Caffeine is in tea, coffee, chocolate, many soft drinks, and pain relievers and other over-the-counter medicines and supplements. In its natural form, caffeine tastes very bitter. But most caffeinated drinks are processed enough to hide the bitter taste.

Teens get most of their caffeine from soft drinks, coffee drinks, and energy drinks. You may feel the effects of caffeine for up to 6 hours.

What Does Caffeine Do?

Caffeine can help you feel alert and focused. But it also can cause anxiety, stomach upset, headaches, and the jitters. Caffeine can make it hard to sleep. How someone reacts to caffeine depends on a person’s age, weight, gender, and caffeine sensitivity.

Caffeine sensitivity is the amount of caffeine that will cause symptoms. This varies from person to person. But people who regularly have a lot of caffeine become less sensitive to it. This means they need more caffeine to get the same effects.

Caffeine increases heart rate, blood pressure, and stress hormones. People with some medical conditions should avoid caffeine. Talk to you doctor about your caffeine consumption if you have high blood pressure or heart problems, are taking medicines or over-the-counter supplements, or are dealing with stress or anxiety.

How Much Caffeine Can Someone Have?

Caffeine is safe if you don’t get too much. Experts recommend teens get no more than 100 mg of caffeine a day (about 1 cup of coffee or 2 caffeinated sodas).

But even smaller amounts of daily caffeine can make someone dependent on it. This means that if you quit caffeine suddenly, you’ll have caffeine withdrawal symptoms headaches, trouble concentrating, and feeling tired and irritable.

How Can I Cut Back on Caffeine?

If you're taking in too much caffeine, you may want to cut back. To avoid caffeine withdrawal, try cutting back slowly.

Replace caffeinated sodas and coffee with drinks without caffeine, water, decaffeinated coffee, caffeine-free sodas, and caffeine-free teas.

Keep track of how many caffeinated drinks you have each day. Then, substitute one of these daily drinks with a decaf or caffeine-free alternative.

After a week or so, swap out another of your daily caffeine drinks with a decaf or caffeine-free option.

Do this for as many weeks as it takes to bring your daily caffeine intake to one caffeine drink a day, or even less.

As you cut back on caffeine, you may find yourself feeling tired. Be sure you get enough sleep, and boost your energy with exercise. As your body adjusts to less caffeine, your energy levels should return to normal in a few days.

Drink/Food/Supplement

Amount

Amt. of Caffeine

SoBe No Fear

8 ounces

83 mg

Monster energy drink

16 ounces

160 mg

Rockstar energy drink

8 ounces

80 mg

Red Bull energy drink

8.3 ounces

80 mg

Jolt cola

12 ounces

72 mg

Mountain Dew

12 ounces

55 mg

Coca-Cola

12 ounces

34 mg

Diet Coke

12 ounces

45 mg

Pepsi

12 ounces

38 mg

7-Up

12 ounces

0 mg

Brewed coffee (drip method)

5 ounces

115 mg*

Iced tea

12 ounces

70 mg*

Cocoa beverage

5 ounces

4 mg*

Chocolate milk beverage

8 ounces

5 mg*

Dark chocolate

1 ounce

20 mg*

Milk chocolate

1 ounce

6 mg*

Jolt gum

1 stick

33 mg

Cold relief medication

1 tablet

30 mg*

Vivarin

1 tablet

200 mg

Excedrin extra strength

2 tablets

130 mg

*average amount of caffeine

Источник: https://kidshealth.org/en/teens/caffeine.html

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