By Kristen Hicks-Roof PhD, RDN, LDN, CLC and Crystal Liebenberg BS
mail@floridanewsline.com
Caffeine is naturally found in the seeds, nuts, and leaves of around 60 different plant species, of which coffee beans and tea leaves are the most well-known. Caffeine is a stimulant used to help individuals stay alert and feel energized. It does this by increasing blood adrenaline levels, blocking receptors responsible for tiredness, and increasing brain activity of neurotransmitters. Did you know caffeine can reach the bloodstream in as little as 20 minutes? Most people think of energy drinks or espresso shots when talking about caffeine, but caffeine can be found in many different day-to-day foods and beverages. This includes black and green tea, chocolate, soft drinks, energy bars, cough syrup, guarana berries, and others.
Caffeine is one of the most popular psychoactive substances; reports since the late 1990s show that up to 80 percent of the world’s population consumes a caffeinated product every day. (James, 1997) Due to those behaviors, there is concern around how much caffeine is safe, and possibly beneficial, for daily consumption. The FDA recommends keeping caffeine intake around 400 milligrams a day to mitigate possible negative effects. How does your consumption compare?
| Product (size) | Caffeine (mg) |
| Soft drink (12oz) | 30-55 |
| Green or black tea (8oz) | 30-50 |
| Coffee (8oz) | 80-170 |
| Energy drink (8oz) | 40-250 |
| Energy shot (2oz) | 200 |
Caffeine can be both beneficial and harmful if consumed in moderate or excessive amounts, respectively. Moderate caffeine consumption has been linked with improved mood and brain function, enhanced exercise performance, and may reduce the risk of cardiovascular disease and type 2 diabetes. Overconsumption of caffeine can cause anxiety, tremors, restlessness, trouble sleeping, and irregular heartbeat. Caffeine can also interfere with the absorption of several micronutrients such as iron, calcium, magnesium, and B vitamins. Furthermore, overconsumption of caffeine can lead to addiction, with the most common withdrawal symptoms being fatigue, difficulty concentrating, and a headache.
Kristen K. Hicks-Roof Ph.D., RDN, LDN, CLC is an assistant professor in the Department of Nutrition and Dietetics, Brooks College of Health, University of North Florida.
