Caffeine is a natural stimulant which acts on your central nervous system and brain, keeping us alert and delaying tiredness. A daily intake of 400mg is believed to be safe for most healthy adults (200mg for pregnant and breastfeeding women).
Where can I find caffeine?
Caffeine can be found in many products all with varying levels:
| PRODUCT | PER SERVING | CAFFEINE TOTAL (mg) |
| Espresso | 240ml | 240-720 |
| Coffee | 240ml | 102-200 |
| Tea | 240ml | 40-120 |
| Energy Drinks | 240ml | 70-200 |
| Fizzy drinks | 240ml | 20-40 |
| Green Tea | 240ml | 35 |
| Decaf coffee/tea | 240ml | |
| Chewing Gum | 12-100 | |
| Milk Chocolate | 28g | 1-15 |
| Dark Chocolate | 28g | 5-35 |
| Supplements | ||
| Medications |
What are the side effects of consuming caffeine?
Common side effects include:
increased blood pressure,
increased heart rate
heart palpitations,
dehydration,
sleeplessness,
headaches,
nausea,
jitters
Does it have any health benefits?
Sources, like coffee (including decaffeinated coffee), have beneficial effects:
high in antioxidants
anti-inflammatory
reduces the risk of neurodegenerative disease,
reduces the risk of some cancers
reduces the risk of some liver disease
enhances exercise performance
can promote hormone function like progesterone and thyroid
However, problems arise when we:
OVERCONSUME 'caffeine' drinks throughout the day or we rely on them to boost our energy levels when we are tired, stressed or overworked.
Keep it to 2 cups a day (240ml servings) or include some decaffeinated options.
Our coffees are loaded with EXTRA CALORIES- whipped cream, syrups, sugar, chocolate.
The TIMING of consumption is also problematic.
When we wake up in the morning our liver is low in glycogen stores (stored glucose) and may have a hard time performing its many functions. So, we need to rehydrate and renourish (assuming you haven’t been snacking after dinner). Coffee on an empty stomach can deplete us further. Doing this on a regular basis pushes our bodies into a stressed state- fight or flight.
Instead, have some breakfast (with protein) first. Food reduces caffeine’s stimulatory effect on your body, therefore supporting your metabolism, hormones, digestion, while stabilising your mood among other things.
Also, many people often consume caffeine after 12 noon.
For the average healthy person, it will take caffeine 5-6 hours to become half as strong. So, if you have a cup of coffee at 2pm, you will have 1/2 of the caffeine in your system still at 8pm. This will surely impact the quality of sleep.
Milk chocolates, fizzy and energy drinks are loaded with sugars (some drinks containing up to 63g), additives and artificial sweeteners, with sugar-free options containing aspartame which is a known neuro toxin and disrupts the balance of your gut bacteria.
So, what do I recommend?
Keep within 400mg/day
Try some decaffeinated options
Have your drinks before 12noon
Eat with or after food to reduce its stimulatory effects
I can help you
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