Are You a Caffeine Addict?

If the first thing you reach for in the morning is a cup of coffee or soda and the quick surge of energy that jolts you awake, you might want to think twice. Most of us know that caffeine is addicting, but do you have any idea how much caffeine you actually take in each day?

How caffeine acts in our body

Caffeine is a mild central nervous system stimulant. It "wakes up" the brain, stimulates the digestive tract, speeds up metabolism and raises brain levels of serotonin, a neurotransmitter that affects mood. Athletes sometimes use caffeine to help release additional free fatty acids for energy, sparing precious glycogen for later use. Caffeine is also found in many supplements advertised as "fat-burners" because of its effect on metabolism.

Negative effects of caffeine

In high doses, caffeine can cause:

Rapid heartbeat
Irritability
Insomnia
Anxiety and nervousness
Dehydration from diuresis (that irksome need to pee in large quantities)
Indigestion
Lack of concentration
Muscle twitching

Some people get used to these negative side effects and find that they need more and more caffeine to bring on the stimulation they crave. Since caffeine is addictive, withdrawal often causes headache, irritability, insomnia and lack of concentration.

Caffeine in foods

Average caffeine concentration in common foods:

Brewed coffee (5 ounces): 115 mg
Diet Coke (12-ounce can): 41 mg
Iced tea (12 ounces): 15 mg
Brewed decaf coffee (5 ounces): 3 mg
Two Excedrin: 130 mg
Caffeinated water (8 ounces): 70 mg
Brewed tea (5 ounces): 31 mg
Espresso (1 ounce): 35 mg
Chocolate candy bar (1 ounce): 20 mg

The amount necessary to cause changes in our body is 100 mg. Look at your mug of coffee: If it's 5 ounces or larger, you're using caffeine as a drug every time you take a sip. Children, being smaller, are affected by even lower doses of caffeine. Instead of blaming your child's erratic behavior on the sugar in soda, think about the caffeine instead.

How much is too much?

Most experts agree that moderate caffeine intake, 200-300 mg per day or about three cups of coffee, has no long-term health implications. Caffeine is excreted within a few hours and does not build up in our body. Pregnant women are advised to keep caffeine intake low to prevent any risk of pre-term delivery or spontaneous abortion. The American Cancer Society notes that no research connects caffeine consumption with cancer. Caffeine also does not cause cardiac problems, although sensitive individuals who experience increased heart rate from caffeine will want to steer clear of all products that contain it.

The problem is that caffeine is in many foods and labeling regulations do not require that caffeine be listed. Because of the widely varying amounts of caffeine present in foods, it is impossible to know for sure how much you actually consume each day. Since we don't need caffeine for good health, it's best to practice moderation. Our recommendation: Limit coffee to no more than three cups (that's 24 fluid ounces) each day. Steer clear of any product advertising that it has caffeine where you wouldn't normally expect it (for example, caffeinated water, coffee-flavored yogurt with caffeine, or high-caffeine sodas).