We often forget that caffeine doesn’t just mean coffee. Though often associated as the main source of fuel for those early risers, caffeine can be found in all different food and beverage sources that may be unknown by some. Caffeine can be found in energy drinks, soda, tea, chocolate, and more.
Caffeine is often consumed as a way to boost energy levels, and effects can last from six to twelve hours after consumption. Peak performance of caffeine occurs after one hour of consuming the substance. The Food and Drug Administration (FDA) recommends that you should consume no more than 400 mg of caffeine a day. This is equivalent to about 4 cups of coffee a day. Refer to the table on the following page to review typical caffeine levels of popular food and beverage items. The American Heart Association suggests that moderate coffee drinking, 200mg or less, has less heart related risk factors.
Side effects of caffeine include
1. Restlessness
2. Dehydration
3. Dizziness
4. Shakiness
5. Rapid heart rate
Avoid caffeine intake When:
1. You are taking certain medications – it can
interact with the drug
2. You have trouble sleeping – try to consume
caffeine no sooner than ten to twelve hours before you are going to sleep
3. You are prone to stomach ulcers
4. You suffer from migraines or high blood pressure
5. You are pregnant
Trivia:
Is caffeine withdrawal real?
Yes, when you have caffeine regularly for a
long period of time, it can cause a physical dependence and you can experience
withdrawal without it = headaches, irritability, difficulty concentrating.
Be MINDFUL
of your caffeine intake! You don’t have to stop drinking caffeine but make sure
to be aware of how much you are drinking, what food or drinks contain caffeine, and not
to exceed recommended daily intakes.
Levels of caffeine of Food
and Beverages
|
Type |
Serving |
Caffeine Level |
|
Coffee A.
Decaf B.
Light Roast C.
Dark Roast D.
Espresso |
A.
8 ounce (1 cup) B.
8 ounce (1 cup) C.
8 ounce (1 cup) D.
1 shot (2 ounces) |
A.
2 - 15 mg B.
100 - 110 mg C.
80- 90 mg D.
60-75 mg
|
|
Cola
|
A.
20 ounce bottle B.
2 liter bottle
|
A.
~ 75 mg B.
~ 225 mg
|
|
Energy drink |
A.
8 ounce (1 cup) B.
1 can (16 ounce)
|
A.
70 – 100 mg B.
140 – 200 mg |
|
Tea |
8 ounce (1 cup)
|
14 – 60 mg |
|
Dark Chocolate |
6 squares
(1ounce)
|
20 mg |
|
Pain Relief Medication |
1 dose (2 tablets)
|
Up to 130 mg |
|
Diet Pills (Leptiburn, Dexatrim, Estrin D, etc.)
|
1 dose (2 tablets)
|
25 – 300 mg |
References:
1.
Consumer Health: Caffeine and blood pressure.
Mayo Clinic. https://newsnetwork.mayoclinic.org/discussion/consumer-health-caffeine-and-blood-pressure/.
Accessed October 27, 2019.
2.
Caffeine: How much is too much? Mayo Clinic.
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678.
Published March 8, 2017. Accessed October 27, 2019.
3.
Caffeine. MedlinePlus.
https://medlineplus.gov/caffeine.html. Published April 30, 2019. Accessed
October 27, 2019.
4.
Gavin ML, ed. Caffeine (for Teens). KidsHealth.
https://kidshealth.org/en/teens/caffeine.html. Published September 2014.
Accessed October 27, 2019.
5.
Caffeine & Sleep Problems. National Sleep
Foundation. https://www.sleepfoundation.org/articles/caffeine-and-sleep.
Accessed November 3, 2019.
6.
Caffeine and Heart Disease. www.heart.org.
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/caffeine-and-heart-disease.
Accessed November 3, 2019.
7.
Kallmayer T. Caffeine Diet: Weight Loss
Booster? Caffeine Informer. https://www.caffeineinformer.com/caffeine-diet-weight-loss-booster.
Accessed November 3, 2019.
