You’re not alone if you rely on a cup of coffee to get you up in the morning or get you through an afternoon slump. Caffeine is consumed by four out of every five adults on a daily basis.
The amount of caffeine you consume is determined by the caffeine-containing goods you enjoy. A cup of tea has 14 to 60 milligrammes of caffeine, depending on the variety of tea, but a cup of coffee contains up to 200 milligrammes. Caffeine is also consumed through energy drinks, colas, and chocolate goods.
Caffeine is generally safe in moderation, but too much can be harmful to your health.
Safe vs Unsafe Levels of Caffeine Consumption
Caffeine intake of 400 mg per day is considered safe for most persons. That’s about the amount of coffee you’d get if you drank four to five average-sized cups.
That’s the normal safe quantity, but how much caffeine people can tolerate varies greatly. The following are signs that you’ve had too much:
- Shakiness
- Agitation
- Trouble sleeping
- Headaches
- Dizziness
- Racing heart
- Dehydration
Dizziness, racing heart, and dehydration are all symptoms of dehydration.
The higher the caffeine content in a food or beverage item, the more likely you are to have negative effects.
Caffeine has the greatest effect on most people roughly an hour after consumption. Your body will have burnt off around half of what you ate after four to six hours.
How Caffeine Affects Your Nervous System
Increased vigilance
Caffeine is a stimulating substance. It works in the brain by blocking the effects of adenosine, a substance that makes you tired. Many people drink coffee or tea to remain awake since it makes them feel more alert and energetic.
Changes in the Sleep Cycle
Even if you don’t want to, caffeine can keep you awake. In the presence of caffeine, the hormone melatonin, which your body requires to fall asleep, decreases. Caffeine consumption should be limited in the afternoon and evening if you have difficulties sleeping.
Feelings of Anxiety
Another disadvantage of caffeine is that it can make you feel jittery or agitated, especially if you consume too much. Your doctor may advise you to avoid coffee if you have an anxiety or panic problem.
Dopamine Levels Have Increased
Caffeine can also improve your mental health in some situations. It increases the flow of dopamine in your brain, a chemical that helps you feel happy and engaged with the world. This could explain why drinking a moderate amount of coffee reduced the risk of depression and suicide in some study participants.
Memory and cognition are improved.
Caffeine may even improve your ability to think and remember. Participants in the study who drank coffee did higher on exams. Caffeine may also reduce the risk of Alzheimer’s disease and other age-related cognitive problems in the elderly.
Withdrawal and Addiction
Caffeine has the potential to become addictive. You may be experiencing withdrawal if you get headaches, feel melancholy, or have difficulties concentrating when you don’t drink enough caffeine, or if you feel like you can’t quit despite negative effects.
How Caffeine Affects Your Heart
In Moderate Amounts, It’s Safe
Caffeine is generally considered to be safe for your heart. It hasn’t been proven to raise blood pressure or induce serious cardiac rhythm problems called arrhythmias.
Caffeine in Energy Drinks Has a Different Effect on Your Heart
The only exception might be energy drinks. You may be more likely to develop irregular heart rhythms and somewhat high blood pressure six hours after consuming caffeine from a 32-ounce energy drink.
Negative Consequences for People with Pre-Existing Heart Disease
Caffeine in less concentrated forms might momentarily raise your heart rate if you consume too much. This can be unsettling, but it’s usually not a cause for alarm unless you have a history of cardiac problems. If you do, you should consult a doctor to determine whether or not it is safe to consume caffeine.
What Effects Does Caffeine Have on Digestion and Urination?
You may have heard that coffee causes heartburn in some people. Caffeine raises the quantity of acid produced by your stomach.
According to some experts, this action is linked to the bitterness of caffeine, therefore a more bitter-tasting food or drink will produce more acid.
If you suffer from acid reflux, such as gastroesophageal reflux disease (GERD), caffeine may aggravate your symptoms. Caffeine is also a diuretic, meaning it causes your body to produce more urine.
Is Caffeine Safe to Consume While Pregnant?
A developing foetus can be harmed by too much coffee, especially in the early stages of pregnancy. Caffeine intake of more over 400 mg per day may have a harmful effect even before conception.
Because it lacks a specific chemical ingredient, the body of a foetus breaks down caffeine more slowly. That doesn’t imply you should avoid coffee completely during pregnancy; nevertheless, obstetricians recommend keeping your daily caffeine intake under 200 milligrammes.
Consult a doctor if you have any additional questions regarding caffeine and your body.
Learn more: What to Eat if You’re Feeling Bloated