The Side Effects of Too Much Caffeine
- Dietitian.Lauren Hmede
- Oct 24, 2019
- 3 min read
Introduction:
Caffeine, usually in the form of coffee, tea, caffeinated sodas, and energy drinks, is often consumed to increase cognitive functioning and improve a bad mood. Indeed, many feel like they can't function until they get their first cup or two of coffee. Caffeine can have these benefits—and more, as noted in this article about caffeine, stress and health,but there can be side effects to be aware of. Knowing how much may be too much can help you know when it might be time to pass on a refill.
The Perks
Many people simply love the taste and aroma of a good cup of Joe and the caffeine that comes in coffee is an added bonus for those individuals. But there are many people who solely drink coffee or other caffeinated products for the jolt that it gives them.
Caffeine is a stimulant and some studies show that small amounts of caffeine may improve your mental response time. Other studies show that caffeine doesn't just give you a momentary mental boost, but also has long-term effects on thinking skills.
Side Effects of Overconsumption
Most adults don't experience the effects of caffeine intoxication while drinking less than 250 milligrams of caffeine (about 2.5 cups of coffee) per day. You are more likely to experience negative side effects if you drink more than the recommended 400 milligrams per day.
The stimulant properties of caffeine increase your blood pressure and heart rate. Consuming too much may give you the "caffeine jitters," which is that jumpy and slightly alarmed feeling. Larger amounts of caffeine may make you irritable, sleepless, and may even trigger anxiety and cause diarrhoea.
Other side effects include:
Headaches
Anxiety and nervousness
Frequent urination
Incontinence
Upset stomach
Heart palpitations or fast heartbeat
Muscle spasms
Caffeine can act as diuretic so it was once assumed that drinking too much coffee or other caffeinated beverages would cause dehydration. However, researchers found that your body adjusts to your caffeine intake, so drinking caffeinated beverages won't increase your need for water.
What Amounts Are Considered Safe
If you have been wondering whether you need to curb your caffeine intake, first consider if you have noticed any particular sensitivities to caffeine. Take your medication use into consideration as well. Since caffeine can affect medication absorption and interact with certain medications, the following recommendations may or may not be appropriate for you (speak with your doctor).
General Population
It seems that experts who study caffeine agree that consuming up to 400 milligrams of caffeine per day is safe for healthy adults. That's roughly the amount of caffeine you get from four cups (not giant mugs) of coffee.
Pregnant or Breastfeeding Mothers
Breastfeeding or pregnant women may want to decrease that amount or skip caffeine altogether because, even though a mother may be able to handle the caffeine, baby's barely developed metabolism still can't. A moderate amount during pregnancy is defined as less than 200 milligrams per day.
Children
Currently, the U.S. Food and Drug Administration (FDA) has no guidelines for caffeine consumption, but other countries suggest that kids age 4 to 6 years should have no more than 45 milligrams per day (that amount can be reached by consuming a 12-ounce cola).
Reducing Your Caffeine Intake
Kicking the caffeine habit cold turkey isn't recommended. Caffeine withdrawal can give you headaches, make you crabby, give you muscle aches, and generally make you feel miserable for a few days. The withdrawal symptoms will pass after a week or so, but blending regular caffeinated beverages with decaf for a few days might help with the transition.
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