Caffeine: How much is too much?
Large amounts of caffeine can cause negative effects
Amanda Foster
Issue date: 11/6/06 Section: News
How much caffeine is too much?
Some say that caffeine can cause serious side-effects for users, but others note that a cup of coffee or a few sodas will do little harm. "College students become dependent on caffeine," says Adrienne Baxter, a registered dietitian at the University of Kansas Medical Center.
According to WebMD, 90 percent of Americans consume caffeine in some form each day. Caffeine functions by stimulating the nervous system, and while caffeine in moderation can allow for increased alertness and decreased fatigue, an excess amount can lead to side effects such as headache, increased blood pressure and even bone loss, as outlined by the Caffeine Awareness Alliance. It is this temporary stimulation of the body that causes individuals to become reliant on the drug.
About 400 to 500 milligrams of caffeine per day (approximately 3-5 cups of coffee) is a safe amount, KU's Baxter said. But the amount varies for each individual, depending on weight and body function, as some may be more affected by caffeine than others.
Most people won't reach those levels by consuming caffeinated food and drink, Baxter continued. Unfortunately, over-the-counter drugs such as No-Doz, Vivarin, and Dexatrim contain ample amounts of caffeine (100-200 mg caffeine), making it easy to abuse caffeine use.
"I typically have four cups a day. Sometimes it's more," says Drury freshman Cody Carr. This would put Carr well past the safe amount per day. It is this excessive use of caffeine (over 500 mg per day) that has been shown, by the Mayo Clinic, to cause nervousness, insomnia and headaches.
Caffeine has a half-life of six hours, according to the CAA. For example, if 200 milligrams of caffeine is consumed at 5 p.m., 100 milligrams of that caffeine will still be in your system at 11 p.m.
"Your overall health will benefit if you substitute for caffeine consumption," says Phyliss Harper, owner of Evans Health Studio.
For those who are trying to reduce their caffeine, weaning yourself slowly from the habit is best, Harper says. Quitting cold turkey can cause withdrawal and possible side effects such as jitters or nervous tendencies. An easy alternative can be substituting water or tea (a lesser caffeine-filled drink) every other coffee.
Sharon Pace, owner of Whole Health Natural Foods, says though coffee has antioxidants, health benefits fade when people consume too much caffeine.
Other alternatives, offered by Pace, to coffee include a new product, Soyfee, which is an organic coffee alternative. Soyfee contains no caffeine, but still maintains that desirable Java taste.
Furthermore, if you are looking for a safe way to stay awake or increase your alertness, Rhodiola rosea could be your answer. Rhodiola rosea is an herbal remedy that adapts to your body's needs, such as that for energy or a mood-improvement "pick-me-up".
"Caffeine is like any other drug," Pace says, "it should be used in moderation and with caution."
Some say that caffeine can cause serious side-effects for users, but others note that a cup of coffee or a few sodas will do little harm. "College students become dependent on caffeine," says Adrienne Baxter, a registered dietitian at the University of Kansas Medical Center.
According to WebMD, 90 percent of Americans consume caffeine in some form each day. Caffeine functions by stimulating the nervous system, and while caffeine in moderation can allow for increased alertness and decreased fatigue, an excess amount can lead to side effects such as headache, increased blood pressure and even bone loss, as outlined by the Caffeine Awareness Alliance. It is this temporary stimulation of the body that causes individuals to become reliant on the drug.
About 400 to 500 milligrams of caffeine per day (approximately 3-5 cups of coffee) is a safe amount, KU's Baxter said. But the amount varies for each individual, depending on weight and body function, as some may be more affected by caffeine than others.
Most people won't reach those levels by consuming caffeinated food and drink, Baxter continued. Unfortunately, over-the-counter drugs such as No-Doz, Vivarin, and Dexatrim contain ample amounts of caffeine (100-200 mg caffeine), making it easy to abuse caffeine use.
"I typically have four cups a day. Sometimes it's more," says Drury freshman Cody Carr. This would put Carr well past the safe amount per day. It is this excessive use of caffeine (over 500 mg per day) that has been shown, by the Mayo Clinic, to cause nervousness, insomnia and headaches.
Caffeine has a half-life of six hours, according to the CAA. For example, if 200 milligrams of caffeine is consumed at 5 p.m., 100 milligrams of that caffeine will still be in your system at 11 p.m.
"Your overall health will benefit if you substitute for caffeine consumption," says Phyliss Harper, owner of Evans Health Studio.
For those who are trying to reduce their caffeine, weaning yourself slowly from the habit is best, Harper says. Quitting cold turkey can cause withdrawal and possible side effects such as jitters or nervous tendencies. An easy alternative can be substituting water or tea (a lesser caffeine-filled drink) every other coffee.
Sharon Pace, owner of Whole Health Natural Foods, says though coffee has antioxidants, health benefits fade when people consume too much caffeine.
Other alternatives, offered by Pace, to coffee include a new product, Soyfee, which is an organic coffee alternative. Soyfee contains no caffeine, but still maintains that desirable Java taste.
Furthermore, if you are looking for a safe way to stay awake or increase your alertness, Rhodiola rosea could be your answer. Rhodiola rosea is an herbal remedy that adapts to your body's needs, such as that for energy or a mood-improvement "pick-me-up".
"Caffeine is like any other drug," Pace says, "it should be used in moderation and with caution."
Article last update: 11/6/06 at 5:14 PM CST
Viewing Comments 1 - 1 of 1
J Rose
posted 3/07/08 @ 11:06 AM CST
You know i have been drinking coffee for years and coffee does not keep me up. I can drink coffee just before i go to bed i still go to sleep i drink only one cup per day with maybe drinking a soda (pepsi) or green tea or those new drinks by Snapple that declare there is no caffeine in it. (Continued…)
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