I need my caffeine! 

A phrase that 9 out of 10 Americans use on a daily basis; but do you know what caffeine is and what it is doing to us?   Caffeine is a natural chemical found in cacao, tea leaves, and coffee beans. It is one of the most frequently used behavior altering drugs. 

Although caffeine, in small amounts, is not bad for you, consuming it in large amounts may be harmful to you.  Consuming too much caffeine can cause any or all of the following:

• Sleep pattern disturbances
• Increased heart rate
• Restlessness
• Anxiety                                                                      
• Irritability
• Muscle tremors
• Sleeplessness
• Headaches
• Gastrointestinal problems
• Abnormal heart rhythms

What is too much caffeine?  This amount is different for everyone.  Consuming 200-300mg (2-3 cups of coffee) is said not to be harmful, however, there are other factors that influence the amount of caffeine a person can tolerate.  A person with a smaller body mass will be affected quicker and have a higher sensitivity to caffeine, as will someone who has a raised level of stress in their life, regardless of the type of stress.  A person’s history of caffeine intake will also determine the amount of caffeine they can consume without ill effects.  Someone who has consumed a high amount of caffeine over a long period of time will be able to tolerate more caffeine at a time. On the other hand for someone who rarely consumes caffeine, the effects will present themselves much sooner.  Consuming 500-600mg (4-7 cups of coffee) or more a day is said to be too much caffeine. 

Nevertheless, be aware that even if you are watching the amount of caffeine you consume in a day, more may be making its way into your diet than you think.  Caffeine is found in many of the common foods and drinks we eat and drink on a daily basis.  It can even be found in some medications.  Some common products and their amounts of caffeine:

·         Coca-cola                                   12oz    34mg

·         Diet coke                                    12oz    45mg

·         Iced Tea                                     12oz    40-120mg

·         Coffee                                         8oz      102-200mg

·         Starbuck’s grande coffee            16oz    320mg

·         Redbull                                       8oz      80mg

·         Full throttle energy drink             16oz    144mg

·         Coffee flavored ice cream            8oz      84mg

·         Dark chocolate                            1oz      20mg

·         Milk chocolate                             1 oz     6mg

·         Excedrin                                      2tabs    130mg

You may not realize how much caffeine you are consuming in a single day.  Just one Starbuck’s grande regular coffee can put you over the limit on the amount of caffeine you should have a day.  For some, this is not a problem.  For most of us caffeine plays a huge role in our day.  If you are consuming too much caffeine in a day, here are some ways to help cut down:

• Check labels on all foods and drinks to see how many milligrams of caffeine they contain.
• Replace caffeinated drinks with decaffeinated.  Before too long you won’t even miss it.  As a matter of fact having caffeine after not having it for so long can make you feel jittery.
• Cut down on brew time when brewing tea.  This will reduce the amount of caffeine content.
• Check caffeine amounts in over-the-counter medications.  Common medications, such as Excedrin, Midol, and Sleep aids, contain caffeine.  Switch to non caffeine containing medications.
• Reduce your amount of caffeine intake gradually.  If you stop caffeine intake suddenly, it can cause unwanted side effects, such as headaches and irritability.  Start by taking a cup of caffeine out of your diet a day for several days, then take out another cup for a couple of days and continue until all or most of your caffeine is out of your diet.  This will help with the effects of withdrawal.   

Resources used in this article:

http://www.kidshealth.org/kid/stay_healthy/food/caffeine.html

http://www.mayoclinic.com/health/caffeine/NU00600

http://www.cspinet.org/new/cafchart.htm

Article written by: Amanda Hatten