Supplement Spotlight: Caffeine
Around 80% of US adults consume caffeine in some form every day, making it the most used psychoactive drug around the world. Caffeine is a naturally occurring compound that has stimulant effects, meaning it speeds up your body’s message travel time from your brain to your body. It is found in beverages like coffee, black and green teas, energy drinks, some soft drinks, and chocolate. Can we have too much of a bad thing though? Let’s get to the grounds on caffeine consumption!
Benefits: Caffeine consumption has been shown to result in improved reaction time, alertness, and concentration. It can also help mask some of the effects of sleep deprivation. It has been shown to be associated with a reduced risk of Parkinson’s disease, Alzheimer’s disease, alcoholic cirrhosis, and gout.
Risks: Using caffeine daily may lead to a decrease in its effectiveness. Excessive caffeine is associated with insomnia, irritability, and panic attacks. Those with anxiety disorders are more susceptible to negative effects of caffeine. Additionally, too much caffeine can cause severe disturbances to the heart and nervous system. If you are regularly consuming caffeine and then stop, the sudden drop in caffeine intake can cause fatigue, headaches, irritability, and nervousness.
Sugar and Caffeine: Often sugar is hidden in our favorite caffeinated beverages. Soda, energy drinks, and coffee sugar sweetened beverages make up the number 1 group of foods where people are consuming the most added sugar in their day. Women should aim for less than 6 teaspoons of added sugar and men less than 9 teaspoons of added sugar per day. The average Starbucks drink has around 7-9 teaspoons of sugar, and energy drinks and cola style sodas have around 10 teaspoons, surpassing our target added sugar intake for the entire day.
·Caffeine and Exercise: Caffeine consumption can help optimize performance in exercise. The amount of caffeine that is best depends on each individual and their size, however, most people see optimal benefits from around 200-400 mg caffeine, or 2-4 cups of coffee. Consumption of over 400 mg typically causes a decrease in performance and side effects impacting the cardiovascular system are exacerbated.
Caffeine and Pregnancy: Data is limited; however, it is known that caffeine is safe during pregnancy. The American College of Obstetricians and Gynecologists recommend those pregnant should limit their caffeine consumption to less than 200 mg/day.
Caffeine is considered safe in moderation and can be used to help with concentration, reaction time, and improving sports performance. While an individual's sensitivity varies, caffeine consumption up to 400 mg daily is considered safe for most adults.
Sources: