Read more about the article Your body’s reaction to caffeine

What is your body’s reaction to caffeine?  Is caffeine good or bad?  How much caffeine is ok?  Should you swear off caffeine or are there actually health benefits from consuming caffeine?  In this post, I’ll share my research and answer these questions and more.

New here?  Thanks for stopping by.  After you read this post, check out my other blogs for the woman over 50 who wants to start living and aging in a healthier manner so she can can have more energy and feel great for years to come.

What is caffeine?

Caffeine is a central nervous system stimulant.  That sounds bad, huh? 

Before you start worrying about how you’re going to get through the morning without your cup of coffee, let’s look at both the benefits and risks of drinking or eating foods with caffeine.

There are limits to how much caffeine is recommended.

Staying within those limits could provide some health benefits.

Your body's reaction to caffeine: how much caffeine is safe?

Mayo Clinic recommends keeping your caffeine consumption at 400mg or less.  That is equivalent to 4 cups of coffee.

Your body's reaction to caffeine: health benefits of caffeine

Most of us who drink caffeine (be it your morning cup of coffee, tea, soda or an energy drink) appreciate the boost of energy that helps get our day started or perhaps the boost in mid-afternoon, but there are other potential benefits. If you’re an athlete or just wanting to give it your all for your daily workout, caffeine has been shown to boost athletic performance. According to healthline.com, caffeine has also been linked to a 45% lower risk of suicide.  Have you ever noticed feeling more upbeat when you drink caffeine?  I definitely have!! In addition, the mayoclinic.org article “Does coffee offer health benefits?”, states  that coffee (which is the most popular form of caffeine) may protect us against Parkinsons Disease, Type2 Diabetes, liver disease (including liver cancer), heart attack and stroke.

Your body's reaction to caffeine: risks of too much caffeine

So, how does your body react if you have too much caffeine? Some of the most common symptoms and risks are:
  • headaches, insomnia, nervousness, irritability, fast heartbeat, muscle tremors, diarrhea
  • temporary increase in blood pressure
  • prevents absorption of of calcium in the bones which could lead to osteoporosis
  • may worsen hot flashes
If you have any pre-existing heart issues, check with your doctor before consuming caffeine since it is known to elevate heart rate.

Not necessarily a benefit or a risk; however, I wanted to mention that caffeine is a diuretic and caffeine isn’t stored in the body, so you may notice an increase in urination.

How much caffeine is in the foods we eat/drink?

  • 8oz decaf coffee – 2-15mg
  • 1oz dark chocolate – 23mg
  • 8oz green tea – 28mg
  • 8oz iced tea – 25-48mg
  • 12oz soda – 34-54mg
  • 8oz black tea – 47mg
  • 8oz brewed coffee – 96mg
  • 2oz double shot espresso – 126mg
  • 2 tablets over-the-counter pain medication – 130mg
  • 16oz energy drink – 140 -350mg
  • powdered caffeine – 1t = 28 cups of coffee (avoid)
NOTE: not all food labels will show if it contains caffeine.   So, just because it isn’t listed doesn’t mean there is no caffeine.

Whether you drink/consume caffeine is a personal choice.  As with most topics regarding health, there is still much research to be done. 

Although caffeine appears to be safe for the healthy adult as long as you keep conumption at or below 400mg, check with your doctor when deciding whether caffeine is appropriate for you and your circumstances.

Steps for reducing caffeine consumption

If you decide to reduce your caffeine consumption, a gradual reduction may be your best approach.

Stopping caffeine cold-turkey could result in symptoms such as headaches, fatigue, irritability, and difficulty focusing.

A gradual reduction should minimize the withdrawal effects.

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