Caffeine –good or bad for your health?

Caffeine – who doesn’t enjoy a cup of coffee in the morning?  Whether a K-cup, Starbucks or Mr. Coffee, most people enjoy starting their day with a cup of coffee.  According to the FDA, about 80% of adults in the US have some caffeine every day.   How does all this caffeine affect our health?

What beverages and foods have caffeine?

Coffee and tea have caffeine as does chocolate.  Energy drinks such as Red Bull contain caffeine. 

How much caffeine is safe to drink?

FDA notes that for most people, caffeine can be part of a healthy diet.  “But too much caffeine may post a danger to your health.”  FDA says healthy adults can consume up to 400 mg of caffeine a day which equates to about 4-5 cups of coffee a day, or 10 cans of soda, or 2 “energy shot” drinks.  But this varies as some people are more sensitive to caffeine and some people metabolize it faster or slower.  Pregnant or breastfeeding women should consult with their health care provider about limiting caffeine consumption.  FDA doesn’t have a caffeine recommendation for children but the American Academy of Pediatrics “discourages the consumption of caffeine and other stimulants by children and adolescents.” 

Can too much caffeine have side effects? 

According to the Mayo Clinic , if you drink more than 4 cups of coffee a day, you may experience a number of side effects including:

•           Headache
• Insomnia
• Nervousness
• Irritability
• Frequent urination
• Fast heartbeat
• Muscle tremors

For some, even less than 4 cups a day may trigger some of these side effects.  If you don’t usually drink caffeinated beverages, you may be more likely to experience these side effects.

Is drinking coffee healthy?

A lot of research has documented good health benefits of drinking beverages with caffeine.  Johns Hopkins notes that coffee contains antioxidants that “may reduce internal inflammation and protect against disease...”.  For women, coffee drinkers have a reduced chance of death from heart disease, kidney disease, stroke, and diabetes.  You may be surprised to learn that coffee drinkers are “less likely to get type 2 diabetes”.   Drinking 1-2 cups of coffee a day may reduce risk of heart failure.  Family history of colon cancer?  The American Cancer Society notes that coffee drinkers, whether caffeinated or decaffeinated, have a lower risk of colon cancer.  Cleveland Clinic says regular coffee drinkers have a lower risk of developing Parkinson’s disease and Alzheimer’s disease. 

It is believed it is the antioxidants in coffee, decaf or regular, that help prevent diseases like “type 2 diabetes, heart disease, and cancers”.  Or it is the minerals coffee provides like chromium or magnesium which help control our blood sugar levels? 

Is coffee dehydrating?

Most people believe drinking coffee dehydrates you.  But Cleveland Clinic notes:  “At modest levels of intake, coffee is a net positive in terms of hydration, meaning it still contributes to your fluid needs,” Peart says.   (For information on hydration, see What beverage is best for hydration?)

How much caffeine is in beverages?   The Mayo Clinic lists the caffeine content of coffee, soda and more.  The math department the University of Utah has an extensive chart of the caffeine content of popular drinks.   The charts below are adapted from these two websites.  

Coffee drinks	Size in ounces	Caffeine (mg)
Brewed, regular	8	95-165
Brewed, decaf	8	2-5
Espresso, regular	1	47-64
Espresso, decaf	1	0
Instant	8	63
Latte or mocha	8	63-126

 

Tea Drinks	Size in ounces	Caffeine (mg)
Brewed black tea, regular	8	25-48
Brewed black tea, decaf	8	2-5
Brewed, green tea	8	25-29
Ready to Drink, bottled tea	8	5-40

Sodas, Soft Drinks, (Pop) 12 ounces	Caffeine (mg)
Coca-Cola Classic	34
Diet Coke	45.6
Mountain Dew	54
Red Bull (8.2 ounces)	80
Pepsi-Cola	37.5
Diet Pepsi	36
Sprite	0
Minute Maid Orange	0
A & W Root Beer	0

Conclusion:  I will continue to enjoy my cup of coffee every morning.  Or if you prefer, decaf or tea, drink those beverages.  As noted, it may not be the caffeine in coffee or tea that has health benefits but the antioxidants or minerals.  Learn how your body reacts to caffeinated drinks and what your tolerance level is.  Perhaps one cup is all your body can tolerate.  Perhaps coffee or tea interferes with your sleep if you drink it too late in the day.  Adapt your intake to your response to these beverages.  But what you add to your coffee can affect how healthy it is.  Skip the fake creamers, cream, and sugar.  Instead add some real cow’s milk to your coffee to add some good nutrition.  (See:  Real Milk vs Fake Milk? ) Instead of sugar, Johns Hopkins suggests stirring in some cocoa, vanilla, or some cinnamon for a flavor boost.  

Sources:  FDA , Red Bull , consume , soda , children , Mayo Clinic , Johns Hopkins , American Cancer Society , Cleveland Clinic , antioxidants , minerals , notes , What beverage is best for hydration? , Mayo Clinic lists the caffeine content of coffee, soda and more , math department the University of Utah  , stirring , Real Milk vs Fake Milk?  Image Sources:  Coffee , Coffee health benefits , Is coffee good for you