How Much Caffeine is Too Much?

Millions of people around the globe rely on a daily intake of caffeine to alleviate fatigue, increase wakefulness, enhance cognitive ability, and to simply just keep them going.

Research has linked coffee, one of the most common sources of caffeine, to a multitude of health benefits including the reduction of Type II Diabetes, dementia, heart attach, stroke and liver cancer. The caffeine in coffee has also been believed to enhance metabolism and support weight loss. But how much caffeine can one safely drink on a daily basis?

Volume

According to the research, up to 400mg of caffeine is a safe amount for adults to consume on a daily basis. That translates to about five 8ounce cups of coffee, 10 cans of cola OR two energy shot drinks. As always, anything in excess will result in undesired side effects, and caffeine is no exception to that rule, especially for individuals who are particularly sensitive to its effects or those who are on certain medications. At low doses, caffeine improves hedonic tone (relating to pleasant to unpleasant sensations) and reduces anxiety, while at higher doses it does the exact opposite increasing anxiety, nervousness, and jitteriness. Heavy caffeine use in excess of 500mg per day can cause insomnia, nervousness, restlessness, irritability, stomach upset, rapid heart beat, and even muscle tremors. Those who are not accustomed to drinking caffeinated beverages are often more sensitive to its negative effects. It is also interesting to know that many studies have shown that men are more sensitive to the effects of caffeine than women, and that older adults were not as affected by the side effects as their younger counterparts. Other factors that influence negative reactions include body mass, medications, and some health conditions such as anxiety disorders.

Sleep

Ideally, adults need to get in at least 7-8 hours of quality sleep per night. Chronic sleep loss due to caffeine use results in sleep deprivation, which in turn can affect daytime alertness, learning, memory, and performance. Using caffeine to counter act those side effects can actually start you on an endless journey of always trying to play catch up. The sleep deprivation reduces alertness and performance, so you drink the coffee to give you a mental boost, which then keeps you awake and thus shortens your hours of sleep. And so the cycle continues.

Learning, Memory, and Performance

Research has shown that although caffeine does not usually affect performance in learning and memory, it can either facilitate or inhibit both these areas depending on a number of factors. For example, when tasks are presented passively, it can facilitate learning, however when tasks are presented intentionally it has no effect. Research has also shown that there is a limit to which caffeine facilitates performance tasks that involve a working memory, and that it actually hinders task performance that depends on a working memory. However, studies have found that it improves reaction time and, because it is a mild stimulant, it can also improve performance in those who are fatigued.

Cutting Back

Cutting back on caffeine can be a challenge. Caffeine stimulants the central nervous system (CNS) and regular use does cause mild physical dependence. (However it does not pose a threat to your physical, social, or economic health the way other addictive substances do). Consequently, trying to cut back abruptly may cause withdrawal symptoms such as headache, fatigue, irritability, restlessness, and nervousness. Because the effects of caffeine on the CNS are mild, withdrawal symptoms are usually mild and can be resolved after only a few days.

Here are some ways that you can curb your caffeine appetite:

Do The Math

Take the time to read food labels and note everything that you eat and drink that contains caffeine. Add it all up and then start to plan what you want to cut back on. Unfortunately, some foods, such s chocolate, do not list caffeine as part of their ingredients. So your total may be a little understated. Still, its a good start. As an important side not, some medications contain caffeine. If you're on medications and trying to cut back on your caffeine intake, speak to your pharmacists to help you identify which of your medications contain caffeine.

Cut back.

Try to cut back slowly to reduce or avoid unpleasant side effects. For example, reduce your daily beverage intake by one cup of coffee or tea, or one can of soda. And just for good measure, make that beverage of choice the one that you consume later in the day, so as not to disrupt your sleep.

Go herbal

You can also choose a reduced caffeine or decaffeinated beverage, or go herbal.

The Takeaway

When consumed in moderation caffeine does not pose a health threat. However, if you're like most people on the planet who rely on that caffeine boost to get them through the day be mindful of the amount of caffeine you're consuming not only in your coffee, but also hidden in colas, candy and other products. Also remember to consider that adding sugar, cream, and other sweeteners such as caramel to your beverage may counter any of it's health benefits.

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