Caffeine is a stimulant; it makes us more alert and can give a sometimes much-needed boost of energy. But too much caffeine can also cause unpleasant effects that may be more serious in some people. Healthy adults can probably manage 200-400 mg of caffeine a day safely. That is the equivalent of 2 to 4 cups of coffee. Some people may be more sensitive to caffeine than others. Pregnant and nursing women should limit their caffeine consumption. Some medications may interact with caffeine so check with your doctor or pharmacist about any medications you are taking.
Caffeine is an addictive substance. This means that your body will develop tolerance and you may find that you need to raise the amount of caffeine you drink to achieve the same levels of alertness or energy. Because caffeine is a stimulant, people who consume more than 400 mg a day may find that they develop a range of symptoms including:
- Insomnia
- Nervousness
- Restlessness
- Irritability
- Stomach upset
- Fast heartbeat
- Muscle tremors
These symptoms can be reversed if you reduce your caffeine consumption. But remember, because caffeine is addictive you may want to cut back slowly to avoid withdrawal symptoms such as headaches. Too much caffeine can also leave you dehydrated, so it’s important to also drink water when consuming caffeinated beverages. If you want to know more about the caffeine levels in your drinks, the Mayo Clinic provides information on the caffeine levels of coffee, tea, soda, and energy drinks.
Reprinted from NEA Today, Winter 2012
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